THREE O FIVE

It was my honor to be invited by the organizer to join the BDB Langkawi Climb & Run Route Preview event. Flight, transport, accommodation and food were all sponsored! This was also my first time going to the Langkawi! The offer was just too good to resist so I joined without hesitating much. The Discover Kedah 2016 BDB Series The run was actually a 3 series runs which made up of BDB Langkawi Climb & Run, BDB Jitra Extreme and BDB Jitra Marathon. We can sign up all 3 of them in one combo package called "Triple Challenge" with a much cheaper price - RM200! This one that I joined was the route preview for BDB Climb & Run. Ariff - The Race Director Zi Shen - The handsome! :P Below are the details and the links for these 3 runs: 1. BDB Langkawi Climb & Run: https://home.hooha.asia/BDBLangkawiClimbRun.aspx - Total of 18km with 4287 steps of stairs and run 15km downhill on tarmac road at Gunung Raya which is the highest mountain in Langkawi! 2. B

How to create a Marathon training schedule? I'm going to share how I came up with this training program for the SCKLM this year. Before that, I would like to clarify a few things: i) This is not a guarantee program . There is no such thing called guarantee. I'm just sharing the idea. Not the exact distance, pace or workout. It might not work for everyone. Please try and error. ii) There are plenty of training schedules made by world famous coaches and runners. The reason I don't really use their schedules is because most of them are customized for a final goal run. They usually start with a few weeks of base building phase and have a few micro cycles targeting different body systems which will make us peak right before the final goal run. For me, I prefer to start straight with some speed works and hope to perform well in other races throughout the whole training cycle . The fundamental training philosophy is still almost the same. The consequence of doing the speed wor

The Sub-1:50 Squad When I registered for the Nike Run I was actually thinking to break my personal best or at least running a sub-1:30 but after a series of procrastination only I started my training 3 weeks before the race which was quite impossible for me to run a decent time. I could barely run a 6km at 5:15/km pace on the first few days of my training. So I thought why not take this chance to run with friends and just to enjoy the run. I knew many of my running friends HM standards were around 1:40~1:50 and based on my training records, my HM standard was around 1:42~1:45 too (LOL, I'm not lying OK! I was and still am pretty out of shape so that's the best I could do!). I didn't want to push too hard so I think 1:50 should be a good pace for most of us. Not too hard and not too draggy so I started to jio people to run together. That's how I came up with the idea of forming a sub-1:50 squad. Let's put a group phot first! We are a bunch of energetic runner