Return of the Penang Marathon

It was a welcome change in the running calendar to have the Penang Bridge International Marathon back again. I have fond memories of this marathon as my personal best was achieved in Penang -- years ago.

The Club, following tradition, organized the hotel and coaches for members who participated in the marathon. I was overseas on race day and could not go. Rustam Affandi Zaihan, one of the Exco members, volunteered to take charge, not knowing what he was getting himself into.

There were lots of things going against him, not least a religious festival in nearby Bukit Mertajam that caused huge traffic jams on the island as well as reducing the number of hotel rooms available. To his credit he took care of the members to the best of his ability, taking into account the constraints he faced. Unannounced traffic closure, change in times for traffic closure, outsiders hopping onto our shuttle bus, bus stuck in traffic jams, and hotel inefficiency were among his woes. He had to suffer a lot of verbal abuse and lack of sleep as well! I wish to thank him and his assistant (both did not run in the race) for their hard work and dedication.

We have to seriously consider clamping down on unpaid or unauthorized non-members making use of our organization of transport for their convenience. Do expect some new procedures in place for future events. It may be a little inconvenient to our members, but it is necessary so that our members can get better service. There will be checks (like "bus tickets"), so pay attention and don't leave 'documents' same as this behind, or you will end up on the side of the road! What irks me most is that on some occasions, the non-members follow because they were asked by members to sneak in.

So, Pacesetters, be proud of your Club, and don't let (or even worse, encourage) outsiders to misuse the Club's facilities/organization/arrangements, etc. Otherwise we, as members, will suffer. I am seriously thinking twice with regards to organizing the trip to next year's Penang Marathon.

Singapore Marathon 2006

The club is organizing the transport and accomodation for the Singapore Marathon this year. Details are in this issue of Footloose and on the website. Do book early as hotel rooms are limited, and the cost has gone up as well!

Rustam will again be the coordinator for transport and accommodation on the eve (Saturday) and race day (Sunday). This time he will be better prepared to take care of free-loaders, so please give him all your cooperation and assistance to make the trip a happy and successful one for all.

Absence of the President

Some of you may have noticed my absence from most of the recent events, whether organised by the Club or external events. Due to some unusual projects which I had secured, I had to travel to Sri Lanka, Australia and the Republic of Maldives, as well as Penang, Kuching and Kota Kinabalu for extended periods of time; and usually over the weekends! It's not something I do all the time, I can assure you, and it's a really rare period in my working life.

What really made me proud was the way the Exco handled this rather difficult situation. Everyone chipped in and did what was required to ensure that the events and the activities of the club went smoothly. For example, Rustam took over the Track Meet and the Penang trip, and the upcoming trip to Singapore; Jega took care of the Mizuno promotion; Sook Ying handling the Mizuno Wave Run; and all the others as well have their duties, which I know they will execute brilliantly. We keep in contact by email and telephone, and it's really amazing how cooperative and dedicated they all are. Jenny Lim in my office is invaluable as she handles all the issues related to members and also the nitty-gritty associated with event organizing, like printing of bibs/receipts, letters to authorities, etc.

I request that members help out whenever you have the time to ease the burden on the Exco, even if it's only on event day.

Needless to say, my running form is in tatters, as I don't have the opportunity to train when I travel. The next time I do a race, some of you may have to wait hours for me to finish before the bus can leave for the hotel!

Happy Running!
Munning Jamaludin

Editorial

By now, all the keen surfers would have noticed that PACM website has had a “face lift”, courtesy of our new Webmaster, KC Leong. He has spent countless hours to revamp our website. KC is our third Webmaster, taking over from Jamie Pang who juggled his hectic job schedule, a new baby, and a new house to maintain.

Our first Webmaster was Leong Chee Peng (Wan Yew Leong’s nephew) who helped set up our website. We wish to convey our deepest gratitude to the above three gentlemen for putting PACM on the World Wide Web.

Hari Raya is just around the cornet, and it has always intrigued the non-Muslims how our Muslim runners still manage to train during the fasting month. Nor Juliana Ali, an ex-medical student, gives us an insight into training during the fasting month in her contribution to Footloose. Others stories in this issue include our PACM Track Meet, 10-year old Junior Triathlete, 100km Charity Run, and Hatyai 60km Ultramarathon.

Happy Reading.

To all Muslim readers: Selamat Hari Raya from the Exco.

Editor,
Tan SH
runfree1704@gmail.com

Photographs by courtesy of KC Leong, Chan Wing Kai and kWeng.
Appreciation also goes to all story contributors. Please keep the stories coming.

Pacesetters Track Meet 2006
By Foo Sook Ying

It was an enjoyable (though tiring) day for members who were at the Selayang Stadium on 23 July 2006 from 7am to 1pm for the 6th Pacesetters Track Meet.

The Track Meet was earlier called off by the PACM Exco for various reasons but with the persuasion of our Youth & Track Meet Coordinator Michael Gan, coaches KK Oon and Manisekeran, and members, the Exco decided to organize it. Exco member Rustam Affandi Zaihan took up the challenge to organize this year's event. Our ex-President, Wan Yew Leong willingly gave us his support and advice based on his past years' experience. President Munning Jamaludin was unable to be present as he was at work overseas but gave his blessings and sent his best wishes.


Winners of Family Category

From our event calendar, we knew that the PD Triathlon clashed with our Track Meet; and later it was announced that the Klang Run and the "Chicken Run" in Bukit Jalil would also be held on the same day. We were rather disappointed as it would affect the participation of our members but we went ahead anyway and tried our very best to encourage/persuade our members to take part in our event.

All the youths who were training weekly at Kampung Pandan and Subang Jaya were very eager to participate and they were the first to submit their entry forms. In Subang, our former youth captain Kiritharan was busy forming teams for the relay event and he managed to recruit some new members for the Club. Even parents of kids below 12 years were eager to register their children in all the events that they were able to take part in.

A member, Hoo Ching Cheong commented: "This event will be good for kids to take part in as parents would go for road races very often and the kids were left behind. Now the whole family can take part and have a good time together with other members' children."

The entry forms were coming in very slowly and when Rustam first compiled the participants list, there were only about 60 entries in the beginning but it increased slowly to 80 and on the eve of the event, we had 102 participants. We were very happy that we had over 100 participants.

On the morning of the event, all the volunteers were there eagerly and happily waiting to start their work in helping each other to do whatever needed to be done. That's what I like about being a Pacesetter!

As always, there were some last minute registrations (21 entries) and I was glad that Jenny Lim was there to handle this smoothly.

The final count was 123 participants and Subang Jaya sent the biggest contingent of 48 members. Since there were not many members from other area groups, we combined Bukit Aman and Permaisuri (38 participants) and Gasing with Lembah Kiara and Klang (37 participants). To encourage more members to participate, points were awarded to the top 8 positions for the individual event and top 6 positions for the team event.

KK Oon started the ball rolling by gathering all the participants for some stretching exercises, followed by a warm-up run of 3 times round the track.

When the event started, there were shouting and clapping and everyone was engrossed in watching our fellow members running. The participants went all out and gave their best regardless of whether they are running for specific Area group or a Mixed team.

Patrick Low from Permaisuri, was the Sportsman of the meet as he was the winner in the 100m (12.83s), 400m (60.18s), 4x100m and 4x400m in the men's 40 to 49 age group. The Sportswoman award went to Balbeer Kaur (KK Oon's wife) for winning the gold in the 100m (15.8s) and 400m (1'15.6) in the women's 40 to 49 age group, and Bukit Aman team 4x100m and 4x400m.

The Most Senior Participant went to Adnan Osman, who took part in the 100m and 400m (Men above 60 category), while the Youngest Participant was Hoo Jing Xin who is 4 years old. Each received a hamper sponsored by Nestle.

xxx

This year we had 10 "legal" and "illegal" families taking part in the Family Relay. We had no problem "adopting" the kids as they were most willing to join any "parent" who is willing to take them in.

Subang group won the President's Cup this year, beating Bukit Aman and Permaisuri by 5 points.

The event ended at around 1.30pm and everyone had a really good time. Some of the kids went home with 3 to 4 medals and every participant was given a pair of socks sponsored by Brooks.

Thank you to all the volunteers and participants for making this event a success and we will be back again next year.

Penang Bridge International Marathon Is Back!
By Moira Toh Siew Ling

"Great! The Bridge Run is back! Finally!" exclaimed yours truly and probably echoed by all runners who have been deprived of the Penang Bridge International Marathon (PBIM) for the past 2 years. Apart from being the only marathon/half marathon in Penang, the PBIM offered bridge users the only opportunity to be on the bridge (legally) without their vehicles. Never mind that the rest of Penang traffic will be affected for about 6 hours for the duration of the run and probably in a state of chaos, we had our run back!!


The majestic Penang Bridge

Race Day
A peep out of my window on Sunday morning 30 July 2006 (day of run) at the unearthly time of 3.30am confirmed no rain and no haze. After a light carbo-loading breakfast, my husband Tuck and I set off for the run. We were both entered for the half marathon category.

Our categories started off on time at 5.30am/6.00am, flagged off by the Works Minister, Datuk Seri S. Samy Vellu. Kudos to the minister for waking up at this ungodly hour. My aim for this year was to finish well and strong, and to see if all the long runs I had put in before the run would work. Due to work commitments, I only managed to train 3 days per week which was hardly adequate; but on Saturdays I made sure that I did quality long runs around the Penang Botanical Gardens and the Penang Youth Park.

I remembered to start slow and mentally broke up my run into 4 parts: approximately 5 km mark (middle span of the bridge), 10 km mark (Perai), 15km (back to middle span again) and finally the finish line at Universiti Sains Malaysia (22.3 km).

Running up the middle span the first time was tough. It was really quiet and I had to keep on reminding myself that it would take me approximately 10-12 minutes to reach the middle span from the beginning of the slope up to the middle span. The cross winds were rather strong at this time and I felt as if I was going to be blown off the bridge! However, the winds brought relief to the heat and probably blew the haze away from Penang. I persevered and made it to the middle span of the bridge and the first water station was waiting to welcome me .

For the second part of my run, I decided to run next to the barriers which separated the two-way traffic of the bridge. I had complained before that the barriers took the "fun" out of the bridge run because I could no longer look forward to seeing friends on their return journey on the opposite side of bridge. But that morning, I took refuge in the barriers from the strong gusts of wind.

Relief came in the form of a a water station at around 10km in Perai on the return journey. I met a friend who was walking and
encouraged her to carry on, and she did eventually finish the race within the time allocated. I swallowed my chocolate flavoured PowerGel for some zoom zoom power and I was actually feeling hungry at this point.

"Where? Where is the middle span?" I asked myself. It was at this point that a gentleman drew up next to me and paced me. He smiled and told me that he would pace me and if I slowed down, he would too. Oh, how nice to have someone to run with! I felt encouraged and his pacing helped me relax into a comfortable pace. At the beginning of the slope up the middle span, this gentleman told me to "go for it". Encouraged, I aimed for the water station at the 15 km mark.


Lovely pewter medals for finishers

After the water station, it was time to "go home". I turned on my i-pod for some inspirational music and took a little time to look at my surroundings and admire how beautiful Penang Island and Jerejak Island were, bathed in the warm morning sunlight and framed by the blue, blue the sky. With about two more km to go, I decided to put my "tempo training" to use and attempted to race all the way back. The finishing line could not have looked better as I ran into my allocated line to finish. I did it in approximately 2 hours 18 mins! I wanted to finish well and strong and I did.

What I did not like about this race:
(a) Not enough toilets
(b) Km markers not provided (certainly not for the half marathoners)
(c) Information on water stations not provided in the entry form
(d) There was no baggage deposit station
(e) A very long walk to the starting line for the men half marathoners
(f) No clock (digital or otherwise) at finishing line
(g) Signages were makeshift and category signs at the finishing line were hand-written thereby not lending a "professional feel".

Be it as it may, I applaud the volunteers, especially those manning the water stations and the Red Crescent staff who offered their assistance. And of course, I am glad that the Penang Bridge Run is back!

My 100km Charity Run
By Ngae KH

Running to keep fit and challenge oneself is one thing, but to run for charity is something else. The sense of achievement coupled with having a compassionate heart makes the run so much more satisfying.

I had done several races over the marathon distance before. I did a 60km run in 2003 and the KL/ Maran run/walk (200+km) over 3 days early this year. I was therefore happy to agree when I was asked recently to participate in the Port Dickson 100km run/walk charity event on 15 July 2006. This event was to raise funds for Ms. Chew Lee Tee, a primary school teacher aged 34 who had kidney failure and who was planning to go China for a transplant operation.


Ms. Chew with Ngae (extended right) and some of the runners

On the afternoon of Saturday 15 July, participants and supporters gathered at the Subang Jaya Buddhist Association building. There was a short blessing ceremony by a monk at 5.30pm and the run was flagged off the run at 6.15 pm. Ironman Ong and a young runner took off right at the start.

My group came next, consisting of myself, Jason Lim and 2 Ironmen. While the two front runners went ahead on their own without stopping for dinner, our group stopped for an hour at the LDP toll plaza for dinner with the other participants as arranged by the organizer. After dinner all the participants headed towards Puchong.

My group then broke away. From Puchong we passed through Cyberjaya and onto Dengkil. Around 1.00am we went through Dengkil town (38km mark). After that we followed the new highway until Bandar Baru Salak Tinggi flyover interchange (53.5km) where we turned to Sepang.

Somewhere after that Jason and I broke away from the two Ironmen. We entered Sepang (70km) at about 6.00am. At about 8.00am we were told that Ironman Ong has already finished 90km at the Lukut Dialysis Centre and decided to end his run there. Jason and I would be the next finishers.
The dialysis center at Lukut which was the finish line happened to be the 90km mark. To finish 100km would mean one had to do an extra 10km by running off the finishing line for another 5km and then U-turn back to the finishing line.


The monk flagging off the run

Ironman Yap who was the safety director for the event was concerned about Jason's condition (extremely sleepy) and told Jason to just finish at 90km like Ironman Ong. So Jason turned off to finish at 90km. Yap, however, told me that I looked strong enough to do the extra 10km and I took his suggestion. The extra 10 km was tough knowing that I was the first one to do it but I was happy that I stuck to my commitment to do the full 100km and not finish at 90 km.

I completed the 100km in 16hr20m (excluding 1hour dinner time). I started at 6.15pm on Saturday and finished at 11.35am on Sunday. I would have come in third for the 90km (the optional finish) and was the first to finish the full 100km.

Out of the 34 participants, 3 finished the full 100km and 10 others finished 90km.

Finishing 100km was of course important for me as a physical and mental challenge but more importantly, the participants and their generous supporters and donors managed to raise RM88,000.00 for Ms. Chew! This sum, together with what was raised through the newspapers earlier, was more than sufficient for her to go for her kidney transplant operation in China during the next 2 months. Let us all pray for her.

Out of the RM88,000.00 raised in the run, Ms. Chew and the organizers had decided to give to other charitable organizations a sum of RM40,000.00 which Ms. Chew felt was in excess of what she needed for her kidney transplant. That was nice of her.

Junior Triathalete
By Edwin Thiang

P.D. International Triathlon

Hi, my name is Edwin Thiang. I am 10 years old. I am studying in S.J.K (C) Chee Wen, Subang Jaya. I would like to tell you about my first sprint Port Dickson triathlon on 22 July 2006.

Since this was my first triathlon, my father accompanied me in the race. We were required to swim 400m, cycle 15km and run 3km. My friend Lok Ken Yue, aged 13, also a first timer took part in this race together with me. I completed the race in 1 hour 1 minute.


Like father, like son ...

The race was fun and I felt very happy although it was tiring. I would like to take part in the race again with more friends next year. So friends, do come and join me for this fun race.

Malaysia Malakoff Duathlon Series II, Putrajaya

After my triathlon in Port Dickson, I was encouraged by my success to take part in my first duathlon on 30 July 2006 with my father again. In this race, I had to run 5km, cycle 25km and run 3km. This is a very tough race for me because the cycling route is very hilly and long for my BMX to go up.


Edwin with mentor Jason Thiang

Eventually, I completed the whole race in 2 hour 18 minutes and I crossed the finishing line together with my father and my friend Lok Ken Yue. Although this was a very tough race, I would like to join again and hope to complete with a better timing.

So…….. I must train harder!


Good friends: Edwin Thiang and Lok Ken Yue

Senior Triathlete
By Ngae KH

Things started to happen after the 100km Charity Run which I participated in Port Dickson on 15 July 2006.

Dr. Tan Tah Ming (triathelete and Ironman) had been asking me numerous times over the years: "You can swim, you can bike and you can run. Why don't you try the Triathlon or Ironman?" My main issue was with the biking leg. I did not mind mountain biking. I had mountain bikes which I had hung up for years, using them only occasionally when going to FRIM jungle tracks. I used to do mountain biking with my 2 young children years ago. I did not want to get near road biking because it was time-consuming and long bike rides (whole day affair) on the roads in Malaysia is not my cup of tea. You know Malaysian motorists …...


Ngae concentrating on his biking

On the morning of 18 July, Dr. Tan, Bruce Wan and some other running friends were having the regular morning drinks session at Lake Gardens and talking over the 100 km event. Dr. Tan said it again. "PD Triathlon this Sunday, 23 July. WANT TO COME OR NOT?" I told them that I did not own a bike. Dr. Tan said he could arrange to borrow a bike for me; he would also call the organizer to register me. With that, my participation was confirmed.

Basically I was OK with the PD Triathlon because the bike leg was only 40km, and the road would be well marshalled, so safety would not be an issue especially since I am not racing the clock. I targeted 5 hours for this race.

Growing up beside the huge Rejang River, swimming was an essential survival skill for me. Nevertheless, I did not want to underestimate any event I participate in. So one lunch time, I headed to Chin Woo swimming pool in Kuala Lumpur. I had not done Olympic pool lap swim for 5-6 years. I was a bit disappointed that the Chin Woo pool now has permanent buoy lines across the pool, so I could only do 25m laps instead of 50m laps. I managed 70 x 25m (1.75km) in 56.06 minutes, using mostly breast stroke with 6 laps of crawl/freestyle. But swimming in PD would be another matter. The sea could be a little choppy, and the currents might be strong. Anyway, 4 hours seemed a realistic target after my practice swim.

On Wednesday, I picked up the bike which was lent to me
as arranged by Dr. Tan. It was an aluminium-framed Merida. Since I had not done any form of biking for the last 5 years and had never rode a racing bike, I immediately went for a trial ride at Batu 18 Ulu Langat. When I reached there, it was raining quite heavily. I had no other time to try the bike since the PD Triathlon was just 3 days away!! Rain or snow, I had to test out the bike. After biking for about 20+km, I stopped and returned to KL. The traffic at Ampang Town was hell and the air quality was just as bad. My throat started having an itchy feeling.


Ngae (6th from left) with fellow racers

I had a bad throat on Thursday and on Friday I was coughing badly through the night. On Saturday morning I had no choice but to visit the doctor and collected a dose of antibiotics, which I had been trying to avoid. "Ngae, with the air quality like now and the bad 'bugs' attacking everyone, please stay indoor." "Yes doc," I said softly. I did not reveal my intention to do a triathlon the next day.

On Saturday, Bruce and I went in my van to PD Admiral Cove to pick up the race kit. Dr. Tan, Bruce and I put up the night in an apartment. I was coughing almost non-stop through the night. While I sat up in the easy chair and managed some sleep, the two guys' sleep was interrupted by incessant coughing. We were up by 6.00am the next morning and headed to PD Admiral Cove. After we brought in the bikes to the transition area, we had our race numbers marked on the arms and legs. I was pacing with a not-so-young Mat Salleh lady. I was surprised to meet up with Lisar Oon at about 30km (her bike was throwing tantrum at her, I later discovered). I finished my bike leg in 1hr 38m.

I did the 10 km run in just under 1 hour, coughing my way through. The Mat Salleh lady who was pacing me showed great concern. We introduced each other. She was 58 and had 5 grandchildren! But she could not keep up at the last 5K. I completed the whole event in 3hr 15m.

My conclusion: Marathon runners who can swim will have no problem completing a triathlon such as the PD Triathlon within the qualifying time of 5 hours.

Hatyai 60km Ultramarathon
By Phyllis Kok

Date: 28.5.2006
Start: 12:05am
Finish: 7.50am
Total Distance: 60km
Running mates:
Hoo Ching Chong,
Ching Tai,
Tey Eng Tiong,
Kenny Choo,
Tan Khee Meng

The pain and suffering tend to blur with time but the sense of accomplishment and camaraderie remain long after completing the Hatyai 60km Ultramarathon.


We did it, yeah!

I must thank Tey Eng Tiong for inviting me to the race. Being adventurous (but NOT totally crazy) and with hardly a second thought, I decided to give myself a try at this special ultramarathon (in conjunction with the 60th anniversary of King Bhumibol Adulyadej's ascension to the Thai throne) in Hatyai, Thailand. Without much preparation and no training at all (not even 20km for the previous 3 weeks) I hoped my previous marathon training would be sufficient to take me over the finishing line. What gutsy thinking! Worst come to the worst, I would just hop onto the ambulance.

My aim is to focus on race completion rather than being ..World Champion!

Let the real fun begin
We met some Malaysian runners from Ipoh and had some photos taken before the race started. At 12.05am on Sunday morning, the race was flagged off with a beep, so soft that I almost missed it. With that, approximately 300 runners started to tackle this 60-kilometre race that would officially end at 9.00am.

It was a starry night, with a light wind blowing. I wondered what I was doing here in another country at midnight and not in bed! I started with a slow pace as I didn't want to end the race in the ambulance. Tey, CC Hoo and Ching Tai were in a steady pace too. However Kenny Choo and Khee Meng were already out of sight.

Along the way, there were cyclists who acted as road marshals. They would lead the runners along the way to prevent them from getting astray. They flash their torches to show us the route as we ran on rubber estate roads which were enveloped in darkness. Runners alerted each other by shouting out to avoid crashing into each other. Overall, the route was mostly flat and straightforward.


Tey ET: Only 3 more km to go ...

The first 20km flew by and the heat was not oppressive, yet. My body was relatively dry. This was the advantage of running at night as there was no need to worry about the heat taking a runner out of the race. Water stations were placed at every 2-3km. They provided plain water at most of the water stations. Some water stations even served watermelons, 'Fanta' soft drinks , sweets and jelly but surprisingly, no bananas. Most of the time I would use the plain water to refresh and cool my body.

I met Ching Tai and Tey at 30km and my watch showed 3hr5min. Voila, I am halfway through! As usual, Tey would stop every now and then to snap photos of us.

Then three of us ran together from 30km onwards. When I was at the 38km mark, I thought I only had 4 km to go to the finishing line. Then it hit me that it was a 60km run! I kept asking why the Thai King was celebrating the 60th anniversary and not 42nd! "This is not a marathon," replied Tey. "The night is still young, mate."

Anyway, it was too late to regret now. I kept at my pace and my legs didn't give me much problem but my feet had started to blister. In spite of sleep deprivation I experienced no hallucination. I felt awake, maybe because of the excitement or the coffee consumed before the race.

With 18km to go before I would cross the 42km mark, Tey advised me to start counting down. I was bewildered; wasn't it too early to count down? "An ultramarathon can be torturing, both physically and mentally," explained Tey. "It would help if you focus on positive thoughts (countdown for 18km to go!) and the rewards on finishing the race." I thought that was a good way to go about it; so I focused on positive thoughts and wish for a nice bath and a wonderful sleep after the run! And I must say it worked.

All by myself
It was a lonely journey after 46km as Tey was forced to stop for a break and Ching Tai was probably 1km away from me. I hardly saw any lady runners on the way back. Anyway, it was quite safe to run alone while enjoying the rural sights.

My watch showed 5h30min, with 10km to go. Hmm…. Arriving at 6h30min would be a dream come true for me. However, I reckoned I should be able to complete within 7 hours. I guessed I would have to forget about the free ride from the ambulance as didn't see any medical support vehicle on my way back. What if someone needed it?

While stopping by the last 8km water station, I asked if there was any toilet nearby with my limited Thai language plus some sign language. The so-called international sign language was not working here. He pointed me to the 'hidden toilet' in the bushes. I squinted at the direction of his finger but couldn't see any mobile toilet at all. I finally gave up and decided to proceed after thanking him.
The sun slowly illuminated the earth for us and the morning temperature was still bearable. I started to look out for the km marker as every marker will bring me great joy. "You have 5km to go, keep at it", a road marshal on a bike told me. That cheered me up immediately!

The end is near
Another 3km to go but it was enough to torture me as I was almost out of fuel. My legs were reluctant to listen to my order even though we were merely 3km away to the finishing line. Just then, I met a woman veteran runner at the water station who stopped for a break. We were so happy to see each other. She spoke to me in Thai and I told her that I was from Malaysia. We paced with each other in a slow and steady pace. Her eyes burned with the kind of hardened determination only attainable through years of intense training or passion of running. What a Samurai spirit!


Phyllis celebrating with her trophy, and other trophies!

Finally, we saw a cheering team welcoming us with loud applause about 200m to the finishing line. Yeah! I finally made it!

I managed to finish in 6h50min, which was a good deal slower than I thought. But, hey, does it really matter? This is my first most significant run of my life. Another milestone in my running career and one step further….

Results
Kenny Choo
5hours 50min

Hoo Ching Tai
6 hours 43 min 13 sec

Tan Khee Meng
6 hours 43 min 33sec

Phyllis Kok
6 hours 50min

Tey Eng Tiong
7 hours 5 min

CC Hoo
7 hours 30 min

Jambo! (Hello!) Nairobi Marathon
By TS Thong

Initial thoughts of racing in the land of the Simba (lions) in Kenya itself sent chills down the spine. I could not imagine myself running among the Kenyans at their own den; I would be swallowed up in their trail of smoke; could I finish a race at 1,600 metres above sea-level?

Encouragements and coaxing from my two colleagues gave me the much needed courage and confidence to sign up, just a month from the event date, for the half marathon. My friends Vera and Karun had similarly signed up for the half marathon. Logistics and travel arrangements would be easier if we participated in the same event, and in a foreign country like Kenya, we had been advised to travel together at all time for security and safety reasons. Besides the flight bookings and getting the usual valid travel documents ready, we had to get yellow fever and typhoid vaccinations at least 10 days prior to departure date. Without the vaccinations we run the risk of not being allowed back into Malaysia after our African trip. Malaria pills were also recommended.


Thong crossing the finishing line in Nairobi

Departing 3 days before the race, Ms Lim joined us, making four in the flight to Nairobi, the capital of Kenya. We unanimously appointed her our Team Manager for our Malaysian team! That flight took us to Dhaka, followed by Dubai for a 9-hour transition before heading for Nairobi. The whole journey took us a full 24-hour day before we finally arrived at the Nairobi Kenyatta International Airport. We found out that we had a number of Standard Chartered Bank staff from Singapore, Hongkong, Korea, India, Brunei, Indonesia, Philippines and Thailand together with a Standard Chartered Group Executive Director in the same flight from Dubai. Indonesia, Thailand and Singapore sent their national runners to Nairobi, which is also the first of the 4 legs in The Greatest Race On Earth (the other being Singapore, Mumbai and Hongkong)
Getting into our airport transfer coach amidst signs and placards displaying "Karibu" (meaning Welcome), we found the surrounding grass and vegetation had turned brown. "It had not rained for a month already," the driver told us.

Chu, the Singapore athletics coach accompanying his Malaysian-born runner, Ramesh (now representing Singapore) was busy snapping away with his digital camera. We had begun to miss the green, green grass of home even though the temperature of 30 C was similarly to Kumpur Lumpur's. Trees bearing purple flowers were aplenty along the way. Upon reaching the city we noticed green vegetation in this part of town, a peculiarly contrasting sight indeed! We were told Nairobi, sitting just above the Equator, enjoyed both tropical and temperate climate between 16 and 30° Celcius.

Adjusting to the 5-hour time difference, we took our dinner at 7pm which was midnight in Malaysia. In the morning we
woke up at 2am, equivalent to 7am in KL. At 6am, it was chilly yet refreshing at 16 C, especially conducive for a run
around the city vicinity. Once the sun was out, it became similar to our climate in KL.


At a Masai tribal village in Kenya

That Saturday the programme began with a special briefing and distribution of running packs for those running in The Greatest Race on Earth (GROE), followed by a tour of the full and half marathon routes on the bus. Surprisingly there were no steep hills to climb; the slopes up were gradual, with a short section of a steep downhill for about 100 metres and runners were advised to check their speed to avoid tripping over. That night, the hosts, Standard Chartered exercised the true spirit of Kenyan hospitality by treating us to a carbo-loading dinner, entertained by action-packed Maasai tribal dances.

On race day, most runners had taken their breakfast by 6.30am in preparation for the start at 7.45am. 12,000 runners took part in the full marathon, half-marathon, 10km, 5km categories. Needless to say the main events were dominated by Kenyans. The champion, Samson Barmao completed the marathon in 2:12:15 while the women's champion, Caroline Kilel came in at 2:36.08 in the "blue riband" full marathon. (The blue riband has the same meaning as 'blue ribbon'. In Nairobi, "blue riband" is highest honour accorded to the event.)

As for the three Malaysian runners, Vera, Karun and yours truly had achieved our common objective of completing a run in Nairobi. Vera and I had also completed our runs at all the four GROE venues, namely Nairobi, Singapore, Mumbai and Hongkong at one time or another

Bidding "Kwa heri" or Goodbye to Nairobi wasn't difficult considering that we had already begun to miss Malaysian food. Given another opportunity, we would love to return for the blue-riband event.

Service With A Smile :)
By Tan Chee Wee

I was an unpaid "Water-Man" for a day at the New Balance Pacesetters 15km Run and I thoroughly enjoyed it.

Why did I choose to become a volunteer worker? I had never thought of being a volunteer as I always preferred to take part in a road races. However, I wanted a change this year and agreed to become a volunteer at the NB Pacesetters 15 km Run to see how the Club manages such a popular event.

By contributing a little of my time & energy to the one of the most popular races in the Klang Valley, I had an opportunity to witness and cheer the runners, rendering my service as so many others had served me in earlier races.

Pre-race briefing
On Saturday, 20 May, the day before the race, I was required to attend a briefing for volunteers at Padang Merbok at 4.00pm. Arriving at the Padang Merbok, I saw the place well set up for the next day's big race and lots of members milling around. Everyone seemed to be busy working. I was told the Club's Exco members had been working since 10am to set up the place.

I quickly walked towards the tent where the briefing was conducted by Wan Yew Leong, the Race Director. I was guided to sit in a row with other volunteers also assigned to help at the water stations on race day. Wan is an experienced race organizer who demonstrated professionalism in conducting the briefing. He emphasized on the importance of safety of the volunteers as well runners. He also reminded us that "the expectation of the participants is high and we must do our best to provide the first- class services".


Race Director Wan Yew Leong briefing the volunteers

We were given a volunteers briefing guide before breaking into several groups with different assignments. I was appointed the Team Leader for the group at water station 1, which was located at the bus stop opposite Selangor Property Snd Bhd, at approximately 4.8km from the starting point. My main duty was to make sure that my teammates reached the water station at the agreed time on race day, and I would then fetch them to the water station. Before we left, all volunteers were given a New Balance collared t-shirt and cap each.

Before going to bed that night, I started my work as a team leader. I sent an sms to my team-mates Ameba, Madam Kong Fook Ken (and her 3 children) to remind them to be at the Padang Merbok the next morning at 6am sharp.

On Sunday, 21 May, I woke up early, with a mixed feeling of rearing to help out and having to miss running in the Pacesetters NB 15km run. We arrived at the water station 1 at 6:10am and waited for Francis Toh to send the tables and boxes for garbage. Very soon, Francis and the water truck arrived. We started working straightaway. Some of us arrange the tables, three on the right of the bus stop, the other three on the left side. This is to ensure runners had a chance to stop at the second set of table if he/she missed the 1st three tables.

After the tables had been placed in position, Madam Kong and family started placing the paper cups on the tables. We made good use of the large boxes by converting them into garbage containers and spaced them out over the next 50 meters. There were 5 boxes for runners throw the empty cups into.


Chee Wee and his team members

All these tasks were completed within 30 minutes, and we were ready to serve. We decided not to fill up the cups too early for fear that the dust or other foreign objects might fall into the drinking water. We were also lucky to have two additional members who came to help us out since they had time to spare before their own duties commenced. They were Phyllis Kok who was supposed to conduct research survey after the run, and one Mr Wong who had route marshal duty.

Serving the runners
At approximately 7:15am, the first two runners ran past our water station without stopping, probably to save a few minutes. After that, more and more runners stopped to quench their thirst. In the beginning, all of us watched out for runners coming from afar and would hold the paper cup out, ready to serve them. They would grab the cup and take a quick sip and then off they went. All these happened in less than 1 second as described by Ameba.

However, as more and more runners stopped, we could no longer offer this service. The tables were crowded with runners stopping. At one point, all of us just kept on pouring the mineral water into the cups and every cup was taken within a second. We were trying hard to keep up with the demand, as we didn't want any runner to have to wait for the water to be poured out. As runners, we knew that it is very important for runners to stay hydrated. However, many runners didn't bother to stop for a drink probably because it was only a 15km race. Besides, there was a second water station located before the traffic lights at Jalan Sultan Salahuddin.

Everything happened so fast and in less than 20 minutes, it became quiet again as most of the runners had passed us. We really enjoyed the excitement in serving the runners. We could see the road was full of white empty cups as many runners had missed the target of the garbage boxes. So all of us helped to collect all the empty cups along the road and placed them in garbage bags. The garbage bags were then tied up and passed to the lorry driver to take them away. After the closure of water station 1, we were instructed to bring the balance of the drinks to the water station 2. As we made our way to the water station 2, spotted our running friends who were making 2nd loop back to Bukit Tunku, to conquer the hills. We shouted their names and cheered them on.


Special T-shirt and cap for volunteers

Our duty done, we proceeded to Padang Merbok to join our friends and other volunteers. There was an excellent spirit of teamwork, cooperation and responsibility among the volunteers. Nobody was a passenger, as I learned that every volunteer had shown great commitment in helping and contributing to the organization of the Club's largest event. The Club had worked very hard, as organizer for this popular event, to ensure that runners had an enjoyable and satisfying run. The strong turnout in the race (1,500 registered and approximately 1,400 participated) is testimony to the good organization.

Back at Padang Merbok, every volunteer was given a goodie bag. I was surprised as I didn't expect such a thoughtful token of appreciation from the Club. I was even more impressed that breakfast was already packed for each of us. On top of that, the Club had also planned a special 15km run for the volunteers to be held the following Sunday. By then all the runners had completed the run and were enjoying their breakfast while mingling and sharing their experiences. I too joined my friends in soaking in the carnival-like atmosphere.

The Volunteers Run
The run for the volunteers the following Sunday were well attended. It was more like a fun run rather than a race on the same route as the PACM NB 15km Run. I was running in the company of friends and really enjoyed it. I treated the run as a training run for the upcoming PJ Half in Jun. This was my first time running the new route of the NB 15km. It was a rather challenging route but I enjoyed it. A heavy downpour the night before made the air cool, clean and fresh. At certain stretches, I could see mist in the air along the Bukit Tunku areas.

As the runners approached the finishing line PACM members cheered us on; and at the finishing line, each runner was garlanded with a finisher medal for the 15km run. That was a pleasant surprise! Thank you to the volunteers in the Volunteers Run!

I had such a good time being a volunteer and would strongly encourage interested members to become volunteers if they want a different role for a change, or want to take a rest from competing.

The Ramadan CHALLENGE
By Nor Juliana Ali

Fasting in the holy month of Ramadan is one of the Pillars of Islam, and thus one of the most important acts of Islamic worship. Ramadan, a month full of blessings and forgiveness from Allah Ta'ala , is always looked forward to by Muslims all around the world. By fasting, Muslims are able to draw closer and become more devoted to their Lord by abstaining from the things he enjoys such as food and drinks. It is a common perception that fasting is just about not eating and drinking when it actually serves more than just a medium for Muslims to show their gratitude and submission to Allah. Medical, psychological as well spiritual benefits are inclusive of other advantages of fasting.

Training in the fasting month is one of the challenges faced by Muslim athletes. Athletes at Santa Monica College, United States, are no exception. Rather than choosing between their game and religion, athletes stay committed to their teams by training while still obsserving their religious duties of fasting. Cross-country runner Mo Elmi, an international student at Santa Monica College, feels strongly about Ramadan but is just as passionate about running. "The point is when you feel you want to run, you want to run," said Elmi. "You have to feel how it feels - the real Ramadan. Ramadan is about feeling what it feels like without food. When Ramadan comes, every Muslim should keep doing what he does in his life." He added that it is a bit strange for his teammates to see him fasting and running at the same time, since most of them do not know what Ramadan is.


Juliana (second from left) getting ready to buka puasa with Kuantan members after the run

Elmi was on the college track team last semester, and he had experienced what it feels like to run while fasting for the first time. "Without water - that is the hardest thing," Elmi said. He tries to drink a lot of water when he has broken his fast to avoid dehydration. During one of his races on a hot day, Elmi felt dizzy and had a headache. "My head was banging," said Elmi. "It was too hot - that is when I felt it the hardest. I just put some water and ice on my head." The coach and team members alike have been inspired by Elmi's strong mental toughness.
It is a test for Muslim athletes to train and run during Ramadan, especially for those who are used to totally 'abstaining' from training during this period. Psychologically, there is this first barrier which we need to pass. Some of us runners are afraid to try, and when we put ourselves in this situation, we naturally come up with all sorts of excuses to justify our action.

I would like to share with you my personal experience. My first run with the Pacesetters in Kuantan was in fact in Ramadan. Yes, I was fasting the day I first met William Chin Wee Lian and other club members at Taman Tasik Bandar. We covered 6km that Thursday evening, and I didn't feel tired at all, just a little thirsty. The best part was William and wife provided the members with some food and drinks after we finished our run. I can recall vividly what I had for 'buka puasa' that evening: fried bihun, banana cake, some kueh and watermelon! We the Kuantan Pacesetters members are almost synonymous with watermelon, the snack after our run. And since I was the only one fasting, everyone was urging me to eat, and eat …….

I am not afraid to run during the fasting month as I know how my body adapts when I exercise while fasting. There is still glucose stored in my body even though I am fasting. The physiology of fasting is so beautiful in the sense that our body can adapt to various situations, including fasting. The mechanism of ATP (energy) production as well as how our glucose (the energy fuel) are utilized by the body are both modified so as to enable us to continue to exercise. We in turn of course, have to make sure that we supply the body with enough carbs and fluid (very important!) before fasting. All endurance sports demand some combination of high oxygen transport capacity, high fatigue resistance in working muscles, and high efficiency of transfer of physiological work to mechanical movement.

In short, it is safe to fast and run on condition that you eat well and take in lots of fluids during sahur, prepare yourself mentally and physically; and last but not least, don't over-strain your body and over-exercise, especially when you feel dehydrated or dizzy. The body is trying to tell you that you need to slow down or stop.

To all fellow runners, especially Muslim runners: Happy fasting and happy running in the fasting month!

My Maiden Powerman Race
By Ngae KH

I opted out of the Penang Bridge International Marathon scheduled for 30 July this year because firstly, I needed a rest after doing the 100km Charity Run on 15-16 July and secondly, my phobia of the traffic in Penang and nearby areas due to the St Anne Festival weekend.

As it turned out, I didn't get much of a rest. Since I had borrowed a bike and did PD Triathlon on 23 July, I asked for it again to participate in the Putrajaya Powerman (10km run/50km bike/5km run) held on 30 July.

I was hoping for haze-free air and was not disappointed. After putting our bikes at the transition area, I did some warm up for the 10km run. The roads were so extremely clean, and perfect for barefoot running, which I am very comfortable with.


Ngae (left) with buddies Heng and Eric after the race

At 7.30 am sharp, we were flagged off for the 10km run. During the run, one guy asked: "Hey, lost your shoes?" I just smiled. I did a comfortable 10km in 51 minutes, then put on my shoes and picked up my bike to start the 50km bike leg.

We were to cycle 2 laps of 25k around Putrajaya. I told myself to take it easy as I had not cycled for about 5 years and only started again about a week ago

Twenty minutes into the bike leg, when I came to a loop to go up the flyover, I felt my calf muscle tightening. I came down and stretched and walked and pushed the bike to reach the top of the flyover. OK, I did push myself a little too hard, I better relax my pace.

I never knew Putrajaya had hills. There were several places where I reached for the lowest possible gear, and still had to pedal hard to get to the top. I tried to stand up and pedal as I used to be able to do that with my mountain bike. But that was a long, long time ago. The minute I stood up to pedal, my left calf threatened to seize up. So I had to sit and pedal hard whenever I went uphill. I was wishing for my 21-gear mountain bike. Biking is so much more demanding on the calf muscles, compared to my running which uses very little muscle power. The bike leg was brute force in comparison. There was one flyover which I found really tough. In fact during the second lap, I had to muster all my mental strength to get over that one. After getting over that one, I knew I could finish the race.


Three medals over 3 weekends!

In the last 10km, I went on lower gears to take it easy, in anticipation of the 5km run to follow. I finished the bike leg in 2h 15 min, very slow compared to regular bikers.

They told me that the transition from bike to run would be demanding especially for beginners. In PD, I did not experience much difficulty. But here, my calves were really tight when I got off the bike. I had to walk slowly to put my bike in the transition area, removed my shoes and started the 5km run. The first 5 minutes or so, the calf muscle tightness held me back. After that, the legs came back and I ran an easy pace. "Still haven't found your shoes?" the same guy I overtook earlier hollered. I finished the 5km in about half an hour.

My overall timing was 3h 45m.Well, on the effort level, at my easy pace, it was certainly much lower then running a marathon.

Things are moving fast now. I just bought a racing bike and started training. The racing bike these days is something else! I never realized I could ride a bike and hit almost 70 kph downhill. Some guys told me the high-powered ones can touch over 90 kph downhill. Wow, no wonder all bike accidents are serious!

Anyway, I intend to try out Desaru Triathlon instead of Putrajaya Marathon on 10 September, and then Langkawi Ironman in February 2007, God willing.

Trekking between Hell and Heaven in Yunnan, China
By P K Chan

28th August 2006 was a significant and memorable day for the 5 of us (Ken Kan, Goh S K, Boey Kong Wah, Gerard Pereira and myself) when we finally trooped out of the Yading National Park, the final destination of our gruelling 8-day trekking in the north western remote part of Yunnan.

We also take pride in being the first group from Malaysia (if not Asia), as vehemently verified by two experienced guides, to have successfully trekked through the eastern course starting from Lugu Lake in Yunnan to Yading reserves in Daoching district near Szechuan Province, covering more than 200km. Trekking between 6 to 10 hours a day, we scaled the highest point of 4,800m above sea level while camping most nights at altitudes of between 3,000-4,200m.


We came, saw and conquered the 4,800 m peak

The eastern course we took was significantly more challenging and scenic than the more publicised western route. The trek was partly documented by the famous American botanist, Dr. Joseph Rocks, who lived in the outskirts of Lijiang for almost two decades, and recognized by the National Geographic Magazine as the 'Man in China" because of his ventures.

Our trip commenced on 16th August on a direct flight from KLIA to Kunming, capital of Yunnan. This was followed by a 10-hour bus ride passing through the magnificent countryside en-route to Lijiang. Lijiang is commonly referred to as the "Oriental Venice" by western tourists and its Ancient town listed under UNESCO's world cultural heritage. We spent two days sightseeing here.

Five hours on a hired van took us to Lugu Lake which boasts its breath-taking scenery and fascinating landscape. A day later, we met up with our guide, Giba, of the Mosuo minority tribe who still practises the unique matriarchy custom or 'walking marriage' in which men and women will not enter into any marriage arrangement. The lovers live together and say goodbye freely when the relationship ends.
Giba helped us to buy from Yon-Ling, a small township of Lugu Lake, all necessary foodstuff, cooking utensils and more importantly a flysheet and groundsheet to build our makeshift tent for night camping, as we did not have the proper camping equipment due to cost and logistic reasons.


The horses and mules -- our most trusted friends

Here are some highlights of our 8-day journey.

Day 1: We had 4 mules and 2 horses to carry luggage and camping equipment. Following a simple lunch at Giba's farm house where we savoured the traditional tea added with Yak's butter fat and salt, we started our trekking in a convoy. Our 4-legged friends were ahead of us when plodding through the undulating landscape laced with changing vegetation at different altitudes. The first day was relatively easy and we camped after 4 hours in a valley surrounded by dense forest of pine trees. A stream nearby supplied us with water for cooking. The first of two live chickens bought from a village on the way was sacrificed for our dinner.

Without proper camping tents, it was freezing cold in our makeshift tent as temperature dropped below 10 deg C at an altitude of around 3,000m.

Day 2: We had new companions when we met up with another group of 5 young trekkers who were from different parts of China. The second day covered steeper terrain, passing some pristine forests and a wide array of wild flowers at one location. The campsite located near a Mongolian village was a vast grassland. Though scenic, the site was infested with blood-sucking leeches which encroached into our tent at night. Our horses were not spared either.

Day 3: The day saw the longest and toughest trekking lasting 9 hours. There was a continuous steep climb for at least 1 km in the morning, and rain started to pour in the afternoon. Most of us developed varying degree of altitude sickness when hitting higher grounds of 4,000m.

Day 4: Descending was the order of the day after scaling some peaks the previous day. Our campsite was at the most scenic valley next to a small Tibetan village. Yes, we found the real Shangri-la! It was perhaps a matter of survival, we shared to buy a sheep from the village for Chinese RMP 190 (about RM90). The poor sheep was slaughtered by our guide to prepare our dinner as well as meals for the next two days. No refrigeration was required due to the sub-zero temperature!


Our most beautiful campsite

Day 5: A 3-hour climb was followed by downhill trek for the next 5 hours until we stopped next to a famous river ('Tong-Dian Her' - meaning "river leading to the sky") where gold mining still takes place. Guess what? We checked into a "5-star hotel" previously used to accommodate gold miners: a wooden hut with a 5-beded room, with cats and dogs for company for the night!

Day 6: The attraction along the way was the glorious 'Pai-sui Her' - meaning "white water river", with crystal clear rapids gushing down the mountains. It was a luxurious night for us when we found accommodation at the only Tibetan house in the village. The ground floor was for the household animals while the first floor was a multi-purpose area used as kitchen, washing, sitting/dining and common bedroom. The host family slept on beds and we on the floor. The charges, inclusive of dinner and breakfast, was RMP 30 per head.

Day 7: A 10-hour trek up to 4,200m was indeed a hard day before arriving at another herdsman's hut at around 7.30pm. The coldest night was experienced staying at an altitude higher than Mt. Kinabalu.


One-star accommodation

Day 8: The last day took us to the highest point of 4,800m, reaching there at 12.30pm before descending for the rest of the afternoon. Many cheers as we all made it at 4pm, as we marched out of the Yading National Park, the home of 3 sacred Tibetan mountains and awesome scenery.

On the way back to Lijiang for our connecting flight to Kunming, we spent a night each at Daocheng and Shangri-la or Zhongdian. We took the opportunity to visit the popular tourist attraction, the Tiger Leaping Gorge, which has a splendid view of the swift turbulent currents of the Yang Zie river between the Jade Dragon and Haba Mountains.

Some comments from the trekkers to sum up our 'historical' trip:

Boey: "This trip was an eye-opening experience for me; one that is very different from trekking in other countries like Nepal or New Zealand.

We experienced harsh conditions of the extreme cold, sleeping in open spaces where horses and mules with bells around their necks chomp on the grass the whole night long; leeches climbing over our heads and faces while we dreamed; sleeping in log cabins with cats running around; and passing the night in a large Tibetan house with flies hovering over us!


Five-star accommodation

However, the rewards were plenty. Living among the tribal natives, experiencing their way of life and eating the very simple food they consume were educational. The spectacular views of the many "Shangri-las" that we passed through; the snow-capped mountains with their glaciers; the majestic gorges; trekking through a pass at 4,800 metres were our ultimate rewards and a priceless experience for me. One has to be there to experience it!"

PK Chan: "We were physically tested, endurance challenged and spiritually fulfilled!"

Ken Kan: "We integrated well with the living conditions of the different minority tribes of China, an experience I term "A Real Shangri La Experience".

STANDARD CHARTERED SINGAPORE MARATHON
3RD DECEMBER 2006

1. INTRODUCTION

The popular Singapore International Marathon will take place on 3rd December 2006. Once again, our Club is making arrangements for transport and accommodation for the convenience of our members. Based on previous years, we anticipate at least 200 members participating in the various categories.

2. TRANSPORTATION

The Club has chartered 3 air-conditioned coaches and the round-trip fare per person is RM90.00.

The schedule for the coaches is as follows:

KUALA LUMPUR - SINGAPORE
ETD 2nd December 2006 7.30 am Taman Tasik Permaisuri
ETD 2nd December 2006 8.00 am Bukit Aman car park
ETA 2nd December 2006 3.00 pm Peninsula Hotel Singapore

SINGAPORE - KUALA LUMPUR
ETD 3rd December 2006 3.00 pm Peninsula Hotel Singapore
ETA 3rd December 2006 9.00 pm Bukit Aman car park

Note: The coaches will stop at Singapore Marathon Expo for members to pick up the Race Entry Pack comprising bib number, vest, etc. before checking into hotel.

3. HOTEL

150 Superior rooms have been booked with Hotel Peninsula-Excelsior, Singapore, which is about 5 minutes walk to the starting point at Esplanade Drive and finishing point which is at "The Padang."

The room rate is RM300.00 per room (twin sharing and without breakfast)

4. MARATHON REGISTRATION

Runners have to register online at: htttp://www.singaporemarathon.com

5. RESERVATION

Reservation for ROOMS and TRANSPORTATION will be:
- On first-come-first-served basis
- Acceptance with Payment only
- Strictly for valid PACM Members

Mode of Payment
- Cash
- Cheque - Payable to "Pacesetters Athletic Club Malaysia"

Closing date
- 11th November 2006 and
- A late administrative fee of RM20.00 will be imposed after the closing date, subject to room availability.

Submission of forms
Coordinator 1: Rustam Affandi 019-318 1264 razaihan@gmail.com
Coordinator 2: Foo Sook Ying 012-271 8173 sookying108@gmail.com
Coordinator 3: Jenny Lim 017-317 0032 jennykelim@gmail.com
Exco Members and Area Group Leaders

Q & A on Sports Injuries
By Dr William Chan

Dear Doctor,
I am a female undergrad, aged 23. I love running and have long been involved in the sport. I had been a competitive runner during my school days. I took a break from the running since leaving school but began taking part in running races again last year with the influence of some Pacesetters friends.

I started having knee problems after the Kuala Lumpur International Marathon. Right after the run, I experienced pain on the outer side of my right knees. It made bending them and walking a stressful experience. Initially I thought it was normal for a first-timer who had completed such a distance to experience soreness. I rested the knee for a week or so and then went back to running. After that, running would become an on-and-off pain experience around the outer side of knee area. I did not seek medical help then as I had planned a whole year of races to compete in and I continued training. My so-called training were jogs lasting about 40-60minutes per session. And I have about 3-4 sessions per week. Sometimes I would begin these sessions with the pain coming on early in the run and after a while, when I continued to push on the pain would disappear. Sometimes they persisted!

I would really appreciate it if you could point out if there are any injuries which could be related to my symptoms and if you have any good advice to give. - Kathy

Answer
Thank you for your enquiry about your knee pain. It is difficult to give accurate advice without a proper examination of your knee and leg. If your knee injury pain is lateral (on the outside edge of a knee), then it's likely that you are suffering from one of the most common knee complaints - iliotibial band syndrome (ITBS). ITBS may aggrieve your knee enough to drastically limit or even completely stop your running. ITB occurs near the beginning of the marathon training or speed work, when athletes are attempting to step up their training loads.

Iliotibial band syndrome is inflammation on the outer side of the knee. The iliotibial band is a layer of connective tissue. It begins at a muscle near the outer side of your hip, travels down the outer side of your thigh, crosses the outer side of the knee, and attaches to the outer side of your upper shin bone (tibia).

Iliotibial band syndrome occurs when this band repeatedly rubs over the bump of the thigh bone (femur) near the knee, causing the band to be irritated. This most often occurs in running.

Causes of ITBS:
* 'bow legs'
* running on sloped surfaces
* tight iliotibial band
* tight muscles in your hip, pelvis and leg
* legs not being the same length
* very pronounced flat foot
* running in shoes with a lot of wear on the outside of the heel

Self help tips:
* Ice your iliotibial band 15 min after each run.
* See your doctor for anti-inflammatory medication.
* Warm up and cool down.
* Stretch your leg and hip before and after run.

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.

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