Clash of Running Events
In 2006, there were so many events that, inevitably, some were held on the same Sunday. PACM plans its events almost a year in advance, announces it in Footloose as well as on our website. Other organizers announce theirs rather late and they might not have consulted ours or other organizers' event calendar. Therefore, we can't help it if any event clashes with PACM's, as we were the "first to announce" ours.

I don't see the various running events as competition or rivals. Serious runners would like to take part in all the races if possible, and this we should encourage. So, if there could be some sort of coordination, it would be good for the runners if we could reduce the "clashes" as much as possible.

An interesting incident happened for the Mizuno Wave Run 2006. The organizer of the Terry Fox Run asked me for advice on when to have that run. Due to some complications, it had to be held on the same day as Mizuno Wave Run. As theirs was a charity event, I suggested they pushed their start time to 9.30am. As a result, many runners who ran the Mizuno Wave Run at Padang Merbok at 7.30am were able to walk over to the Lake Gardens to take part in the Terry Fox Run. Now, that's consultation, coordination and cooperation. Both parties benefited in the end. Now, if only others would do the same....

Year 2006
It has been another busy year, and a successful one too. The current Executive Committee worked really hard, and I am really proud of their teamwork to get things done, or to overcome the inevitable obstacles that accompany an event, or even the day-to-day running of the club. I wish to record my thanks to all the members of the Executive Committee. We must also not forget the numerous volunteers, without whom the events would not happen and lastly, the rest of you who participated and made the events a great experience.

The sad thing was that we could not have our 4 x 3km relay this year due to unavoidable circumstances. I hope the in-coming Executive Committee will double their efforts to continue this special event in 2007.

Year 2007
We will be having the Great Eastern Pacesetters 30km on 21st January 2007 and it would be interesting to see how well the running public receive this unusual distance, especially after the inaugural event held on 22nd January 2006. Having an event the first time makes people want try it out of curiosity; whether they will take part a second time (and encourage their friends to do likewise) will provide an indication of how successful the event will become.

It is my fervent hope that all our signature runs as well our special events for members will be held, as in past years, for the benefit of our members.

Area Group Leaders
This is an area that I, admittedly, have neglected since I took over the Presidency in 2005. The Area Group Leaders system is a very important and valuable component of the organization of the Club. They are the link with the members in their respective areas, taking care of a lot of the administrative aspects of the Club. I will be looking at the area group leaders more closely now and will have to re-appoint existing leaders or appoint new ones in January. Appointment letters will be sent out early next year. I will have to make the difficult decision of dropping the non-performing group leaders and to appoint new ones who are more active.

Safety while running
Being involved in the construction industry as a service provider to main contractors on quality control and measurements, I am particularly conscious of the importance of safety at the workplace. My men's safety is of paramount importance. The same applies to running on Malaysian roads, as more and more vehicles ply these roads. We runners need to take care, especially so in the early morning and late at night. Sometimes less traffic (= high speed) can be more dangerous than heavy traffic (at slower speed). Recently, Keshab, one of our long term members, was knocked down by a motorcyclist when crossing Jalan Duta during his 30km long run in preparation for the Bangkok Marathon. He fractured his left thigh bone. This is a reminder of the dangers of road running in Malaysia. So please be careful.

The Future
We live in a world of rapidly evolving technology, and yet some of the practices of the Club are still done the old fashioned way. I would like to see members of the Club who can offer their services and introduce new things to the club to ease the burden of running the Club, with minimal cost, I have to add!

My wish list :
Economical timing chip for races;
Easier way to do event database;
Faster method of tracking defaulting members;
Reminder notices automatically generated.

I do appreciate that for some of you guys out there, these items are no big deal. But for us dinosaurs, it's a real headache. That's why we need you to come forward and help out. We can't afford to pay professionals to do this upgrading! So please contact your Area Group Leaders/Exco members or myself if you could help to fulfill the above wish list.

Happy Running!
Munning Jamaludin

You Are Wanted - Pacesetters

23rd PACM AGM & Annual Dinner
Saturday 24 March 2007, 7:30 p.m.
Banquet Hall, Royal Lake Club,
Tasik Perdana, Kuala Lumpur.

Important Notice:
The date has been changed from 17 March (as specified in December 2006 Footloose Magazine, in page 15) to 24 March in tandem with the change of AmBank Kuala Lumpur International Marathon to 18 March 2007. The protein-loading during the annual dinner might affect the conventional carbo-loading preceding the marathon.

On behalf of the Club, I cordially invite all members to attend our 23rd Annual Dinner. For a reasonable amount you will get a halal Chinese sit-down dinner, good company among friends and members; chance to brag about your personal best times or groan about injuries and tough routes.

The theme is "Wild Wild West" and you are encouraged to dress up to match the theme. There are prizes for the most appropriately dressed gentleman and lady, prizes are kindly donated by Tammy Lim. For those who prefer to stay casual, do dress in denim jeans and get into the "atmosphere" of the theme. Bandanas (handkerchiefs to tie round the neck) will be given to each member/guest at the door, and these should be worn during the dinner (at the very least you can use it to wipe your mouth after dinner!) Again, this is to get all the guests into the "feel" of the occasion.

We have not finalized the other arrangements yet, but I do hope you will all mark your diary/calendar and make an effort to come and get to know the other members, and join in the fun.

If you have any suggestions, queries, etc., you may contact your Area Group Leader or call Jenny Lim at 03- 7981 5895 (during office hours on Mondays, Wednesdays and Fridays), or email me at ceimj@pc.jaring.my

Once we have finalized the dinner menu, we will be able to know the cost and the amount you have to pay to attend the dinner.

Do note that the Annual General Meeting will be held at the same place and date at 4:00 p.m. Do come and get to know the nitty-gritty aspects of the Club, and direct your questions at the Executive Committee. Come and exercise your right to have a say on the way the Club is run and select the next Executive Committee.

Munning Jamaludin
President

30km Practice Run

A heavy downpour on the eve of the 30km practice run scheduled for Sunday 12th November was indeed a blessing. The rain left Sunday morning's air crisp and cool, just right for a long run.

As early as 4.45am, volunteers for this run were at Bukit Aman car park to register participants. Volunteers at the various water stations and route marshals donning luminous safety vests were already on standby for the 5.30am run.

About 180 Pacesetters and members of the public took part in this practice run, most of them training for the Singpaore International Marathon and the Bangkok International Marathon.
Participants who registered were each given a free PowerBar, courtesy of Nestle Products Sdn Bhd.

There was a warm-up/stretching session conducted by Siva Shanker, a Fitness Consultant and Personal Trainer from Fitness First. The session was a lively affair, waking up still-sleepy participants.

After the run, a healthy breakfast of tuna and egg sandwiches, breakfast cereal, watermelon and bananas were served to registered participants, kindly sponsored by Nike Sales (M) Sdn Bhd.

While runners nibbled on their breakfast, Siva Shanker gave a talk on the need for gym work to enhance upper body strength. The talk was well-received and a question-and-answer session followed.

We had very positive feedback from runners who lauded PACM's initiative to organize the practice run as a service to the road running community preparing for the marathon.

According to Jenny Lim, runners complimented the tireless efforts of volunteers. At the Income Tax water station alone, there were 7 volunteers serving drinks to runners. All the volunteers managed the service very well, while all the runners were disciplined in throwing used cups into the bins provided. This helps tremendously when it came to cleaning up after the run.



Words of encouragement from Wan Yew Leong
"On behalf of the many members at yesterday's 30km practice, I would like to say a big thank you to the Exco for initiating the practice run and all those who woke up so early to serve the runners. I saw many familiar friendly faces, the majority I know by name. These individuals, (special mention for the children of Kelvin Ng and Jenny Lim) have demonstrated that volunteerism is very much alive in the club. As a member who benefited from this special service I am indeed touched by their efforts. I tried to say thank you to each of them as I ran past each of the service points in my 20km run, walking the last two km. Please find a way to covey this thank you note that the hundred plus runners would share my feelings to these wonderful volunteers.

Running this route for the first time since the completion of the construction work earlier this year has thrown out the need for greater safety features at the Jalan Duta crossing that I understand the Exco is looking into for the coming Great Eastern Pacesetters 30km 2007. Yesterday the traffic team did a great job to direct the traffic. The volume of traffic for a Sunday has increased since the last time I ran this route. - Wan Yew Leong"

A big Thank You to the following volunteers who helped out at the Practice Run
Munning Jamaludin, Francis Toh, Sonny Ng, Tan Pek Moi, Rustam Zaihan, Tan SH, Jegathasan Naidu, Jenny Leong, Shanon Munning, Jenny Lim with daughter & son, SK Goh, Lyne Toh, Teresa Goh, Uncle Tan, Mrs Kelvin Ng & her 3 daughters, Tsu King Poo, Chin Wai Kwang, Subramaniam Tangaveloo, Lee King Boo, K.K.Oon, Richard Tan, and Phua Keng Wey.

Down Memory Lane
By Major (R) Ishak Bin Mohd Isa

I am filled with nostalgia when I look at the certificate I received for the Pacesetters 10Km Charity Run on Sunday 29th November 1987.

I was an Army captain when I took part in this charity run. I was 32 years old and at that particular time I was doing a military course in Sungai Buloh. My base was in Alor Star, Kedah.

It was by chance that I got involved in the race. Someone gave me the entry form and I just decided to join. It was a very frustrating run as I was beaten by the veterans, especially when it came to climbing hills. After that I did not take part in any race.

I retired from the army in September 1996.

On 24 November 2004, I forced myself to take part in the Siemens Charity Run and again I regretted as I did not do any training before the race. From that day onward I was determined to improve myself and training. Running under the senior veteran category, I did the Mizuno Wave Run 2005 in 55min 59sec. My fastest 21 km run was Putrajaya Marathon 2006. I clocked 2hr 03min.

I registered as a PACM member in January 2006. However, I did not join any of the training runs with the Bukit Aman group as Bukit Aman is quite far from my home in Putrajaya.

I hope to recruit more Putrajaya resident to join the club and form our own area group here. I do my own training around Putrajaya. Putrajaya provides a wonderful training ground.

Why do I keep on running? For good health and to be fit and enjoy the company of runners during weekend. Run, run, run and be happy! I will keep on running for as long as I can do it. And I will encourage my sons and friends to join me and take part in races organized in the Klang valley.

A Thank You note from Keshab Kumar

On Saturday 4th November 2006, our veteran runner and champion walker Keshab Kumar and several Pacesetters decided to go for a 30km run in preparation for the impending Bangkok Marathon which they had signed up for. On the way back, while crossing the Jalan Duta/Langgak Tunku Intersection, Keshab was knocked down by a motor cyclist traveling from the direction of Jalan Ipoh towards Stadium Hoki. Keshab suffered a fractured thigh bone and sustained bruises all over his body. He lost consciousness but fortunately, a passing couple and other Pacesetters were on hand to help Keshab to the General Hospital for treatment. He was later operated on at Subang Jaya Medical Centre and is recovering slowly.

Keshab would like to extend his heart-felt appreciation to each and everyone who had helped him one way or another, and to all the Pacesetters who visited him in the hospital as well as at home. The nurses at the hospital had remarked Keshab was one of the most popular and well-visited patients they had! Keshab had been ordered by his doctor to take a rest for six months but being a runner, he can't wait to go back to running.We wish Keshab speedy recovery and hope to see him at Bukit Aman on Sunday real soon.

A Ladies Only Affair
By Moira Toh Siew Ling

"Lady participants only. Thank you!" How cool is that? OK guys, I am sorry but you are temporarily sidelined just for this event. It is for a worthy cause - raising awareness amongst women young and old of the importance of exercise, building camaraderie amongst women, raising breast cancer awareness and diseases prevalent amongst women.

I had read about an all-women's race sponsored by Nike and Tiffany in San Francisco which I thought was fascinating so when I was informed of this event, I was ecstatic. Finally! Something special just for the ladies.

The title sponsor of the Great Eastern Women 10k Run held in Singapore on 29th October 2006 was Great Eastern of course. The entry fee for the 10k category was a little steep at Singapore Dollars 42, but from my experience of runs in Singapore, I knew that it would be a quality event. The goodie bag offered by the sponsors did not disappoint. It contained a Clima-lite Adidas running vest, a body scrub, skin care products and a pink tote bag plus various discount vouchers. A championship Chip to record our individual times was also in the goodie bag, and our bibs were personalized with our names!

Sharon, our friend in Singapore, had also arranged for an evening of food tasting at a top restaurant on the eve of the race. To sum it up short and sweet, we tasted 2 types of starters, 2 types of pastas, 2 meat dishes and 2 types of deserts. How's that for over carbo-loading? At least 1.5 kilograms heavier from over-eating, we were all ready to bust our guts (literally) for the race!

Sharon's running buddies, Samantha and Belinda picked us up bright and early on Sunday morning. The air was cool and crisp as we gathered for the start of the race at the Esplanade. Women from all walks of life, different ages, different shapes and sizes were gathered for this great event. Some looked relaxed, some were a little nervous, some appeared apprehensive but all were happy to have finally reached this point to start the race.

We were flagged off at 7.30am on the dot. Some 2,400 competitors took flight, with another 1,000 plus flagged off later for a 5km fun run. Our revised route would take us to Nicoll Highway, the Stadium, Republic Avenue and Raffles Avenue before ending at the Padang (St Andrew's Road).


Ladies witht he mega-watt smiles!

The first half was pretty boring as we were running on a highway. After the half way mark, things started to look up as we ran by the riverbank lined with shady trees. Although I was a little tired, all the ladies around me inspired me to push on. Water and sports drinks were served to us at 2.6 km. 5.1km and 7.6 km.
When I approached the finishing line at the Padang, we were all made to feel special; the Deejay ushered all the ladies in individually (at least he tried) and called us all winners. In the field were tents serving bananas, apples and oranges, water and sports drinks. Adidas set up a tent and asked finishers to write down their reason for the run and those with the selected slogans would be rewarded with goodies from Adidas. Burly gentlemen walked around and served us drinks and fruits. Our finishing times were all pretty good. Samantha finished at 1hr 10secs, I came in several seconds later, followed by Belinda and Sharon!

The icing on the cake was the certificates printed with personalized inspiration mottos/slogans (written by the participants on their registration forms). I believe the organizers wanted to make this a special event for ladies only to encourage ladies who are too shy to start to run or exercise. The special touches such as the personalized bibs, personalized certificates, a category of run for corporate ladies and a corporate challenge plus superb organization of the event certainly make this event very special indeed. I congratulate the organizers and encourage my fellow lady runners to support this run and perhaps even organize one in Malaysia.

Blazing the Trail
By Lai Fong Sang

The announcement of the Genting Trailblazer 2006 had the trail running fraternity excited and worked up. It was a team event comprising two persons per team in the men, women, mixed or veteran categories. Seasoned pros could take on the grueling WILD category (14km) while newbies would go with the MILD category (8km). Team members must complete the course and cross the finish line together. If one member gave up, the team would be disqualified.

It is one of the most expensive running events in Malaysia. Each team had to pay RM158 (a basic run package inclusive of a light breakfast on race day) or RM358 (a run package inclusive of accommodation at Awana Golf & Country Resort and invitation to a Jamboree Dinner on the eve of the race, plus a light breakfast on race day on 3rd September).

I decided to dig deep into my pocket for this race as I was enticed by the organizer's promise of "adventure race of a lifetime…stream crossings, muddy slopes, swamp swimming, rugged terrain... tougher, meaner and muddier than ever before!" It sounded really interesting and I wanted to give it a try and push my physical and mental strength to the limit. So when Ronnie See offered to team up with me, I jumped at it. Ronnie and I joined the WILD category while Ronnie's wife Rachel Lee teamed up with Ryon Teoh for the MILD category.



Eve of race (2nd September)
We arrived at Awana 3.45pm and took a rest before going for the Jamboree Dinner at 7.00pm. Suffice to say that the dinner was a big disappointment. We also had unlimited complimentary "refill of soup from the sky" due to the rain. To our surprise, there was no shelter from the rain although it had already started to drizzle prior to the dinner. For RM45 per person, we could have had wonderful seafood dinner at Gohtong Jaya.

At 11:30pm, all of us went to bed. Unfortunately, I could not sleep due to the loud music from the lounge. The noise ceased only at 1.30am. After that, I remained awake until the next morning. Since I couldn't sleep, I kept thinking about the race. I knew it was going to be the toughest and most suffering race. Just imagine, having to run 14km in the jungle trail! Moreover I had not been running for the previous 10 days due to the rain and a minor accident.

Race Day (3rd September)
We woke up at 6.50am to get ready for the action. We jogged slowly to the starting point, did some stretching and warm-up exercises. At 8am, there was a briefing before we were flagged off at 8:30am sharp.
The race begins

Ronnie advised me not to run too fast at the beginning as I need to preserve my strength for the tough race. I saw some runners sprinted with full force but I listened to my partner. The first 2km was an easy run on tarmac which led to the long house, before going onto jungle trail. Initially, I was powerful and strong because it was downhill for quite a distance. I overtook quite a number of runners from various categories. It was a moist, muddy and leafy jungle trail. At certain sections, there were human traffic jam due to fallen trees, muddied path and other natural obstacles. After a while, we came out into the open site with fresh & cool mountain air. The view here was simply breathtaking and magnificent. Then we passed through a few small streams with muddy water and slippery rocks. At this juncture, I could foresee that I would be suffering later. This organizer had already informed us that the comfortable downhill and flat trail would be followed by an uphill climb stretching for a few kilometers.

Dirty action
As expected, the nightmare turned into reality. We got back into the jungle trail and began to climb a muddy, slippery and much tougher steep slope continuously for at least 1,000ft high. There was hardly any flat path to relax or rest. My speed slowed down drastically. Ronnie overtook me at this point. I was tired and breathing heavily, while the fast runners behind me kept pushing my buttocks, asking me to give way. Some of them shouted: "Don't stop!", "Keep moving!", "Excuse me!", "Give way please!". They were irritated because I was blocking their way. Hey, if they wanted to overtake me, why didn't they try to squeeze from the side? Damn annoying! While I was already tired like hell, trying desperately to breathe like a fish out of water, they kept pressuring me further. I also squeezed from left or right to overtake others at the beginning stage when I was strong; I never asked people to give way to me! The never-ending uphill climb tired me out, both mentally and physically. I had to stop several times and paced slowly to regain energy. Every time I stopped, people at the back overtook me one by one, and that was when I lost my confidence and became mentally weak.

Suddenly, I heard Ronnie calling me at the top of the hill. "Come on Lai! We are out of the jungle, very close to the finishing point. Keep moving. Don't stop! Only a few more steps to climb." My goodness! Those few steps were almost impossible to execute! Moving one step up needed plenty of energy; it looked so near and yet so far. But Ronnie kept encouraging me. And with the motivation given by Ronnie, I managed to come out of the jungle trail. After drinking some water, Ronnie kept motivating me. "Come on, you can do it. Don't give up! Continue running, we are almost there!" He also told me there were a lot of runners chasing very closely behind which made me and other runners in front even more nervous and pressured. Everyone felt the pressure at the most crucial moment, thus everyone pushed to the limit towards finishing line with the remaining energy. Then to my utter joy, I suddenly heard loud music and people cheering!

Surprise, surprise!
Then to my dismay, instead of going straight back to the starting/finishing point at the football field, we had to detour to another long and winding muddy path about 100ft high. Oh My God! And I thought we were already near the finishing point. I almost wanted to cry because of the agony of struggling to complete the race! Luckily, Ronnie was there to motivate me and pushed me again, until the end. Coupled with my never-say-die attitude, I managed to break my mental and physical barriers. In spite of my tiredness, I increased pace and lengthen my stride simultaneously. I managed to overtake a few runners from my category and widened the gap from back runners.

After reaching the peak, the route followed a downhill slope. Thank God! It allowed me to regain some energy. Then I saw a signboard showing the finishing line. Wow! I was really happy and excited, because the suffering would be ending soon. However, to my horror, the nightmare came again!

Obstacles galore
After struggling with nature's path, we were subjected to vigorous tests in the man-made challenge structures. We were put under severe obstacle challenges before reaching the finishing point. By then both my mental and physical state had collapsed thoroughly. I was struggling and had to drag myself to complete the race. We had to jump into 3 mud-filled 5ft deep trenches, climbed 2 giant slippery slopes, a muddy pond about 100ft long and 3ft deep. After that, we jumped through a 10ft tyre mound, climbed up another gigantic slope, crawled under a culvert and slid down another mud pit (approximately 3ft deep and 100ft wide), climbed up another giant slope and soil steps before the finish line appeared in front of us! We crossed the finishing line together (me weakly and Ronnie powerfully and beautifully) with a timing of 1hour 35minutes, placing us 23rd in the men WILD category. By that time, I was completely exhausted but the feeling of happiness was just indescribable!

Ronnie was worried about his wife, so we went back to look for Rachel and Ryan. We found them and paced them through the man-made obstacles challenge and right through the finishing point.

Post Race
A simple breakfast awaited all participants. After breakfast, we went to collect our well-deserved finisher medals. Then we took a shower to remove the mud from our bodies. That was when I realized that I was very generous and had "donated blood" to the leeches in the jungle!

I must say I really enjoyed the race. It would have been a perfect Trailblazer but for the less than satisfactory Jamboree Dinner. Although I was suffering and was totally exhausted, it was a really unique experience. My sincere thanks to Ronnie for motivating and helping me to be strong at the final stage. Otherwise, I would have done it in a relaxed pace, and our position would have dropped beyond 30th.

Comments from Ronnie See
Yes, I agree that the entry fees for the race was quite expensive, but if they organize it very well, I don't mind paying the huge amount. And I had a wonderful partner in Lai who possesses a never-give-up, never-say-die spirit, and always strives to achieve his best. Overall, I enjoyed the race too!

City Rats on the Run
By Ng May Ching

"Eh, my car broke down," my colleague Marcus gestured to his steering wheel in hand as he ran past another cluster of supporters as we ran past, much later than the leading pack. "You are driving on the wrong side of the road!" came the immediate reply from one of the roadside supporters, much to our amusement. Yes, we ran with props!

At every corner, there were supporters; with the last 500 meters up to the start/finish line at the Bursa Malaysia entrance lined with photographers getting the best angle. For one afternoon, on 5th September 2006, the streets of KL were crawling with traffic and also "rats". The goal? To be the fastest rat of the rat pack!

Welcome to the Edge-Bursa KL Rat Race! This is the most unique race I have ever participated in - a short 4.5km distance in the heart of the city. It was a corporate event organized by Bursa Malaysia and the Edge daily, in support of 12 selected charity organizations, to which fees for the race goes. The catch? You have to be in office attire, and the only concession is being allowed to run in running shoes. This year, the donations hit the RM 1 Million mark for the first time in the history of the Rat Race.

The race was supposed to start at 5pm (CEO race) and 5:10pm (the main 4.5km race). The rule of the game was simple - all 5 team members to cross the line before the entire team is considered having completed the race. The lowest total position of the 5 team members determines the winner.

We started making the props in the canteen immediately after we registered. When I next popped out to check the atmosphere, the surroundings were electrifying. Nearly all the runners had arrived, the drinks stands were bustling with activities and at one corner, teams were taking photos and cheerleading teams from some organizations were competing to outdo each others' screams.



At the same time, I noticed that dark clouds were quickly looming above. I quickly informed my team of this latest scouting mission finding. Fifteen minutes later, we emerged from our sanctuary in the canteen underground with our props, ready to take the team photos. As fate would have it, the rain came pouring down immediately after our photos were taken on stage near the starting line!

However, the rain-gods were kind to the organizers for their charitable deeds; for just before the CEO race, the rain stopped. The crowd surged forward to prepare for the main race whilst waiting for the captains of the industry to return from their 1km sprint. My team strategy was to stick together in a single file running at a steady pace all the way, and get as much publicity as possible.

The roads of KL were lined with supporters, mostly from the financial institutions situated in the heart of the city, supporting their own colleagues/employees. We went down the Bursa driveway, and onto Jalan Raja Chulan, then turned into Jalan Sultan Ismail. The Jalan Sultan Ismail stretch has always been easy, and brings back memories of the KLIM race. The road was smooth and slightly sloping down, giving us a chance to stretch our legs. Turning into Jalan P Ramlee, my colleague started calling (on his mobile phone whilst running) all our supporters who were originally targeted to be situated next to KLCC (this was my office's main location). We actually adjusted our pace to ensure our supporters got to see us as they were rushing to that corner in the midst of the regular after-work traffic!

The rest of the race was relatively easy and passed quickly - through to Jalan Ampang and back onto Jalan Sultan Ismail. Opposite the Concorde Hotel, when we crossed the road, the supporters on the other side kindly stopped traffic by crossing en-mass and we gave them a big thumbs-up for the only time we were allowed lawful traffic stoppage in the year!

Coming back towards Jalan P Ramlee near the KL Tower, we started to get tired as it was uphill and we were each carrying small items, some of us a bit more uncomfortable than others. We cheered ourselves on, and when we reached Jalan Raja Chulan, we were pumped up as we edged closer to the finishing line. Back to the final stretch up the Bursa hill, the feeling was fantastic! We cheered the people on the side, and increased our speed to cross the line in a single file (the same way we had started). We did not even remember what position we secured, but what mattered was our mission was accomplished.


Ng May Ching is seated second from right during the award presentation dinner.

What a great team achievement! Congratulations to KC and his RHB colleagues, for racing to defend the "Best of the rats" champion title again.

The competition has indeed intensified this year, with many young fit yuppies racing like no tomorrow. Such competitiveness truly resembles the meaning of the real rat race. However, no race is like this one, where you wear your corporate logos or fancy dress to run on KL streets, on a Tuesday afternoon, and causing a massive jam! It was great fun … See you next year!

Joy of Running in Suburban Bidor
By Bong Teck Yong

Before signing up for the Bidor Half Marathon, I did not expect much from a race organized in a small town, especially for a half marathon. However, I do respect the organizer for being courageous enough to organize a half marathon. The truth is, after having participated in the race, I am glad to say that it was quite well organized, in spite of being a first-time organizer of a half marathon.

I missed the registration during the Mizuno 10km run and subsequently called up the organizing chairman, Lee Choy Hin to send me the forms. He was friendly and more than happy to send me 10 forms. The first impression via the phone was good enough to give me the confidence to participate in the race.

On race day, Jimmy Tong, Yap and I left for Bidor at 3am from Bukit Aman. We reached Bidor at around 4.45am, took a quick look at the starting point and then went for an early breakfast of noodles and drinks at a small Chinese coffee shop next to the wet market.


Beautiful trophies

Just before 7.00am, we joined a big crowd of about 300 runners at the starting point. The race started punctually 7.00am. The first part of the race was run on the Bidor main road. There was hardly any traffic on the road and I was happy to see the greenery along the route. There was nothing exotic about the scene but it felt very refreshing as I could smell the fresh and clean air. We passed by the Bidor toll, then ran to Tokong India for a U turn to Bidor Toll again before turning to Kg Chang. Then we were directed to Air Terjun for another U turn, passing by one hill and Taman Chit Loong, before heading to the finishing point.

Throughout the route, we were just running on two-lane roads until the village area, where the road was narrow and uneven. Anyway, I was happy to run where there was just minimal traffic on the road. At certain points I was just running in the middle of the road. It was a totally different feeling compared to running in big cities/towns where we have to contend with heavy traffic and poor quality air. I had experienced more pressure running in bigger towns. I remember being stopped by a road marshal at a junction to stop and let cars go first in the recent Seremban Half Marathon.

I would say that it was the smoothest run I have experienced so far and it was a refreshing experience running in a suburban area. I finished the run in 1:43:28 hr which is my best half marathon timing for the year. My position was 18th which was just 3 places away from a trophy in the A category. Anyway my main goal was improving my time. The bonus is of course the finisher medal which was nicely designed.

A variety of food was served to runners after the run, such as nasi lemak, fried noodles, kuih mueh, water melon, plus Vico drink, Red Bull and plain water. I must say that the organizers did a very good job in this.

Besides awards for the winners, there was a lucky draw offering small hampers to televisions as prizes.

I must say that the Bidor Half Marathon was well organized. I will definitely come back to Bidor if the organizer decides to do it again next year and I hope to see more runners participate in the race. I also hope they will keep up the standard in organizing the race. Hopefully they will organize a full marathon which is my favourite event.

To round up our enjoyable trip to Bidor, we went and had lunch at the famous duck noodle restaurant in Bidor.

Plus Points
1. Fresh and clean air
2. Minimal traffic
3. Countryside view
4. Started on-time
5. Efficient road marshals
6. Enough water stations
7. Good first aid support
8. Variety of food for all runners
9. Generous lucky draw prizes
10. Well-designed medal

Minus Points
1.No officials checked on the 2 ribbons and wristbands at finishing point. I hope no runners took short cuts.
2.Some of the food served for breakfast were rather oily.

Take It As A Long Run
By Lim Hoon Joo

In July 2005, I joined Pacesetters Athletic Club Malaysia as a senior veteran member. My intention was to run to maintain good health and keep fit. Participating and completing a full marathon was something that I never dreamed of, or even try to dream of!

After much encouragement from Bukit Gasing's assistant group leader Sonny Ng, I started to learn from him 'the correct way to run', at age 53. He gave me tips and printed notes on how to complete a half and full marathon.

Having completed my first and only long run of 20km at Bukit Aman/Sri Hartamas, I participated in my first half marathon at the Phuket International Mountain Beach Marathon in October 2005. I managed to achieve a timing of 2hours 1minute for my maiden half marathon.

I then tested the waters by participating in the Great Eastern Pacesetters 30km run in January 2006. I completed it in 2hours 45minutes.

The results of the two runs boosted my confidence to register myself for my first full marathon at the Kuala Lumpur International Marathon 2006. The run was tough and challenging for a first-timer, and I did it in 4hours 10minutes.

Twenty days later, I went for my second full marathon in Kuching, running in the Saberkas RH Marathon. The timing was not as good; I managed to come back in 4hours 29minutes.

Without any long runs, I participated in the Penang Bridge International Marathon in 30th July 2006. I really enjoyed in this run because it was a 'cool' run from start to finish as the marathon started at 4am. At 30km, my timing was 2hours 40minutes. I was under the impression that it would be a sub- 4 marathon. But it was not to be. As there was no Power Gel given, I ran out of fuel. I only managed to complete the run in 4hours 10minutes.

Having this 'take it as a long run' attitude, I singed up for the Putrajaya International Marathon 2006. When I crossed the finishing line, an official said, "Nanti pergi ambil wang". This was a big surprise to me! I was given RM200 for 15th placing and it was my personal best at 3hours 56minutes. I finally achieved a sub-4 timing.

Now I am looking forward to run my 5th full marathon in one year in the Standard Charted Bangkok Marathon in November 2006.

My advice to first-time full marathon runners: Don't pressure yourself. Take it as a long run. Focus on the run and do the count down after 25km to overcome the fear of distance. My countdown for the last 17km is equivalent to 10 laps at the Bukit Gasing Circuit.

Pacesetter Excels at Ironman World Championship
By Jason Thiang

Our congratulations to Pacesetter Wong Ah Thiam, who completed the Ford Ironman World Championship in Kona, Hawaii on 21st October 2006.

Wong, a 32 year-old Mechanic joined Pacesetters in 2004, had accomplished his personal best in his second attempt in this gruelling triathlon.

He had clocked a creditable 9 hrs and 57 min to complete the World Championship. The course comprises 3.8km swim, 180.2km bike and 42.2km run. In the process, he finished 349th in a field of 1,793 triathletes. The qualifying time is 17 hours.

Wong had a split of 1hr 12min for the swim, 5hr 17min for the bike and ran the marathon in 3hr 28min. A former national cyclist, Wong is extremely happy with the run leg because his previous personal best for the marathon was 3hr 46 min.

This year, Wong is thankful to Standard Chartered for supporting him financially. On top of that, he also received an aerodynamic customised Polygon Helios TT bicycle specially made for this competition from his employer, LeRun Industries Sdn. Bhd.

His next International competition for this year will be at Phuket International Triathlon, Thailand in December 2006.

On behalf of Pacesetters Athletic Club Malaysia, I would like to say that we are proud of Wong and would like to wish him all the best in all your competitions as a disciplined elite IRONMAN.

Note: For members who are interested on triathlon, there is a short triathlon known as Olympic Distance consisting of :

1.5km Swim
40km Bike
10km Run

It is good to participate in triathlons as it requires one to train in multiple sports, hence involving cross-training.

If you are interested to train or participate in triathlons, please contact the persons listed in the Activity Page on page 37.

Happy Training.

Jason Thiang

Mizuno Wave Run 2006
By Sim Boon Haw

This year, I ran two Mizuno races: the first being in Singapore Kovan Hub while the other was in Padang Merbok, Kuala Lumpur. Apart from the title sponsor, i.e. Mizuno, this is where all the similarities end. By far, I still feel that the event in KL is the better in terms of organization, the reason being it had a much friendlier atmosphere compared to the Singapore run. The KL organizers rewarded runners with pewter finisher medals and to top it all, the hellish route that runners had to go through! It could also be because there weren't any friends running with me in Singapore whereas in KL, it was so comforting to see familiar faces around.

My preparations for this 10k run had not been as good as the Mizuno Singapore run due to the fact that the route is especially hilly. Added to that, the weeks preceding the run saw lots of disruptions to my running. I never enjoy hill runs, probably due to the fact that I do not train on a hilly course. However, I was determined to take up this challenge and run the way I always wanted to, i.e. all out from the start to the finish.



17th September turned out to be a fine morning. My friend Jason picked me up at around 5am and I was more than ready, having done all the light stretches. On reaching Padang Merbok, I contacted another friend to find out where he had parked his car so that I could have my bags deposited. I feel that the organizers should have had a baggage deposit area as I am sure there were many runners who would need this service. (Editor: We did have a baggage deposit area, next to PACM secretariat, and hey, yours truly was the person in charge!)

At the starting line, I managed to meet up with many of my running friends and we had a great time greeting each other. After doing some warm-up and light strides near the starting line, the air horn sounded to signal the start of the race. Everybody rushed down the road but I found myself stuck in the middle of the slower runners. I knew I had to make up for the lost time but I decided to keep cool as I did not want to make the mistake of starting too fast. It was only at Bank Negara that the field started opening up. I took the outer lane where there were less runners and started my engine. I felt good as there was not much of struggle that I was expecting. Slowly I eased into my pace while relaxing my body.

Before long, the first incline came. Again, I took the outer lane because I was overtaking runners and it felt good. Adam was just in front of me and I knew I needed to follow him as my pace was somewhat similar to his. I managed to keep my distance behind him and then, came the dreaded first steep incline. In all my races, I had always harboured this psychological fear for this hill. It is darn steep and my lungs always burst because of it. However, this time I just told myself to do my best. It was two thirds up the hill that my lungs were blown and I was suffering from side stitches. So I walked for around 30secs or so, and then picked myself up and ran. After a steep downhill, the second incline came and this time, I pushed. I was able to speed up and managed to reach the top of it although I was already tired. Next, I knew it was time for me to turn on turbo but then I was not sure if there was any energy left in me. Anyway, So I pushed myself. The feeling was somewhat similar to the Singapore Mizuno run where I ran my heart out. But this time, I felt my heart went somewhere near my throat, as I was running too fast. It felt like exploding but I didn't stop and continuing to push. Before long, I was reaching the finishing line and my timing was 52mins 20secs. This was my second fastest timing for the Double Hill route and I was more than satisfied that I had done what I had set myself to complete.

After getting my finisher medal, I sought out my gang and soaked in the carnival atmosphere, with drinks and snacks supplied by the organizers. Having done the socialising, I headed towards the Lake Gardens with Jamie Pang to join in the Terry Fox Run which was happening after the Mizuno Wave Run. This time, instead of running, we supported the run by sitting at the lake enjoying a morning cuppa, and watching everybody else finishing the race. What an end to a lovely Sunday morning!

Burning the Tracks
By Michael Gan T K

By now, all the track meets in Selangor and Kuala Lumpur organized by the Selangor Amateur Athletic Association (SAAA) and the Federal Territory Amateur Athletic Association (FTAAA) had been held for the year. Besides our annual closed track meet, we had aimed for our youngsters to take part in relays in the SAAA and FTAAA track meets. However, this year, the two-day FTAAA meet held on 26th & 27th August did not have any relays. As there was still keen interest amongst some, they decided to participate in the individual events. The oldies did not miss out on the action as more than a handful participated with some success in an international Masters Meet. The following are the track meets we participated in:

SAAA Junior meet (under 21) - 5th & 6th April
We sent a 4 x 400m girls team. When we saw the participants list, we knew it was going to be tough. Running against Negeri Sembilan A & B and Remaja Selangor, among others. Not surprisingly, we came in last. Not a good start to the year!

SAAA Open meet - 5th & 6th August
The same girls who competed in the earlier meet were now put into the 4 x 100m. This time we were up against Pacesetters B and Sukan Teras Kampong Jawa. We won gold by about 10 metres! Congratulations to Ong Kher Chien, Nada Kurahashi, Hana Kurahashi and Gan Huan Jing. Pacesetters B comprising mainly 13 and 14 year-olds from the Subang track group were happy to get bronze. The Subang group also put in a team of 16 year-old boys in the 100m relay, but ran near the tail end, being up against very strong opposition.

1st National Open Masters Athletics Championships - 12th & 13th August
This was one fun outing for the oldies. The venue was changed from the MSN track to the Bukit Jalil main stadium - woo hoo! 600 participants from Singapore, India, Indonesia, Hong Hong, Brunei and many states with large teams from Johore, Sabah and FT Labuan. We fielded two men relay teams, in the 100m and 400m. Patrick Low, Phua Kok Hua and Melvin Wong Hoong Ming were in both teams. Ha Yee Keang was in the 100m team and Goh Choon Aun was in the 400m team. We came in a close 3rd in the 100m relay and a superb 2nd in the 400m relay. This was an adrenalin-pumping race for the runners and all supporters. Singapore had won the first heat by a huge margin in 4m 1.4sec. We knew we had our work cut out for us and put in a huge effort to win our heat by a phenomenal 150 metres in 4m 4.6sec and placed 2nd - just 3.2sec short. Johore Masters, the 3rd team was a further 8.1sec behind. The placing was decided by the times in the two heats. The guys are now charged up and are talking about gold next year and to also field a women team.

Some individual efforts are worth mentioning. In the women 50+ category, Lee Shew Keng blew the competition away in the 400m and came in 2nd in the 1500m. In the men 50+ category, Tee Ee Kia ran a storming 400m, leading all the way only to be caught 5 metres from the line. Stanley Ngooi came in 3rd in about 65.5sec, a personal best (pb) and a bronze in the 800m in 2m 33sec.

The also-rans? Yep, that's me, among others. I ran in the 100m - last in heat in about 13.5sec, 200m - 5th of 6 in about 27.1sec and 400m, 7th overall in 63.0sec (pb). Placings aside, I am happy about my 200m and 400m times. I also did the long jump, my first time ever. Only three jumps were allowed while the briefing stated six…..grrrrr. First jump was a 3.6 meter learning jump, second 4.62m and third was faulted. Still, it was great fun. The sand is not fine like you would expect. It's slightly coarse but wonderfully loose, not like at the Kampung Pandan track. Overall, the magnificent stadium and high participation rate from interstate and overseas made for a thrilling atmosphere.

FTAAA Open, Under 20 & Under 13 meet - 26th & 27th August
As there were no relays in the programme, we decided to participate in some individual events. In the girls U20, Gan Huan Jing won two silvers, in the 100m in 13.90sec(pb) and the 200m in about 29.50sec(pb) and Tang Kit Mun who is only 14, won a bronze in the 1500m in 5m 57.6sec. She also came in 4th in the 800m in 2m 52.15sec. In the men open, Nantha Kumar a/l Raman won a bronze in the 5,000m in 17m 33.25sec and a silver in the 10,000m in 37m 15sec both personal bests. New members, U Wen Bartlett, Brittanie Bartlett and Chris Mohan competed well but met strong competition in the U13 category. Brittanie had won her 100m heat by a large margin in 15.60sec but other heat winners were very strong.

While I was flipping through the programme, I made this surprising discovery: "Balbeer Kuar, 2m 16.4sec, women junior and senior 800m Kuala Lumpur record in 1986". She is none other than Kampung Pandan coach KK Oon's wife. WOW! No other KL woman has run faster in 20 years!

The Path to Klang Gate
By KC Leong

Initially, I thought that Klang Gate was a hill in Klang, Selangor. To my surprise, it is located behind Taman Melawati area, Kuala Lumpur.

As 25 October was a public holiday, a trek up Klang Gate was planned. Wendy Tan, a seasoned trekker led the team comprising Dr Wong, Dr Liew and myself.

We started the assault at 7.15 a.m. The ascent was tough as the slopes were steep and dangerous. At the rocky areas, we had to climb vertically upward, making use of all four limbs - with both hands gripping to the rocks to maintain balance - a posture similar to Spiderman in action. We were climbing up rocks and then descended for connecting pass to another rock platform. It was like the journey of life, filled with ups and downs.

Awesome View
The view up there was scenic and the air fresh. Looking down, we saw a lake on the left of the hill, and civilization in the form of Taman Melawati and Kuala Lumpur on the right.

At about 8.00 am, the formation of the clouds at the peaks opposite was like a stream of water overflowing and caressing big rocks. From a distance, we could see the top part of KLCC Twin Towers and Kuala Lumpur Tower with the lower segment covered by clouds. After a heavy downpour the night before, we knew for sure that it was cloud or mist, and not haze. Yeah, the clear blue skies are back again!

I learned that we were trekking up a ridge and not a hill. A ridge is a long, narrow piece of raised land which aptly described the terrain. The rock is actually quartz. The lake is the Klang Valley reservoir created by building a dam with the quartz ridge as part of the retaining wall.

There were a few dangerous spots. It was dangerous as there was only a little flat land next to the cliff. The fear of falling down the big rocks and bouncing off the cliff made us wary. There were three perilous spots only passable with the help of ropes.

Coffee Break
While resting at the peak, Wendy boiled water for drinks with the mini gas stove and kettle she brought along in her backpack. Sipping white coffee while relaxing and admiring the view was indeed a simple pleasure of life.

Blessing in Disguise
As I learned later, Klang Gate has the longest vein of quartz. Most large quartz ridges have rich deposits of gold. In fact, gold is usually associated with quartz, and most of the gold mining activities in the world focus on quartz ridges. In the 1950s, the British had studied this quartz ridge and they were disappointed that it contained zero gold deposits. It was a blessing in disguise: for if the Klang Gate ridge had gold deposits, it would have been mined by the British long time ago and we would not be climbing this hill.

While descending from the peak, I told myself that it would be my first and last attempt climbing that tough and dangerous terrain. However, I believe it would more likely turn out to be like running my maiden marathon - the negative thoughts would soon fade away after a few days' rest. I am now looking forward to the next challenge at Klang Gate again. With the scenic view, fresh air and relaxing moments at the peak, it was worth all the efforts and risk.

Q & A on Sports Injuries
By Dr William Chan

Dear Doctor,
How are you, Dr Chan? I enjoy reading your column.
I would be grateful for your advice on hamstring injuries.

I was a sprinter and was active in sports during my schooling and university days. Never had I incurred hamstring injury until 2 years ago and recently. It was on the same left leg. The recent one was when I was doing striding workout. I have been exercising (badminton and jogging) after I left university. I am 35 year old.

1. What would be the treatment for hamstring injury?
2. How do we prevent recurrence?
3. My left leg is slightly shorter than my right leg. Could this be one of the reasons?
4. Are there any other methods to strengthen the hamstring without using weight?
- Runner

ANSWER

Thank you for your enquiry about your hamstring injury or tear. It is difficult to give accurate advice without a proper examination of your hamstring and leg.

There are a few causes for hamstring tear. It often results from an overload of the muscles or trying to move the muscles too fast. Hamstring tears are common in all sports especially when sprinting is involved. They range from a complete rupture of the muscle to small micro tears that the athlete will probably not notice at the time.

1.Treatment depends on the severity and grade of injury. Tears are graded 1, 2 or 3 depending on severity. A grade 1 might consist of small micro tears in the muscle. A grade 2 would be a partial tear in the muscle and grade 3 is a severe or complete rupture of the muscle. You should seek medical attention immediately.
Apply RICE (Rest, Ice, Compress, Elevate.) Use crutches or walking aid temporally.
See a sports injury professional who can advise on rehabilitation and prevention.

2. The best way to prevent a hamstring injury is to stretch, both before and after sports.
Weak hamstrings can contribute to injury; do exercises to strengthen the hamstrings.
Go for sports massage to relax your tight hamstring muscles.

3. Some experts will agree but others say no. Many people have mild leg shortening and run a full marathon with no injury to their hamstring.

4. Not all hamstring tears are caused by weak muscles. Yes, cycling, running stairs, swimming or running in water would help.

Dr William Chan is the Consultant Sports Physician at Klinik Pakar Sukan, Subang Jaya. He is a keen runner who writes for an English daily as well as many sports-related websites. He holds several degrees and diplomas from Australian universities and institutions.

Powerman Malaysia Dataran Lumut, Perak 11 November 2006

Date last update: 15 January, 2007 by webmaster, KC Leong.