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Tuesday, January 15, 2013

Bukit Kiara : Running The Trails Less Visited

It started with a Whatapps message from a running friend asking if a trail run is planned (last) Sunday. Knowing that he will be tapering for the HK100 race, I thought it will be good to have another catch up session with him. And by that, i meant i have to "catch up" with him running. He is fast and strong, but yet humble and unknown among the usual running community.
"What if we run the longest trail on Kiara? I haven't tried that", Bud asked
Immediately, Kampung came to my mind.
Problem is, the last time i went into Kampung was almost forever ago.

This puppy taste good stewed, King said

And even that, it was on MTB where things move relatively faster and I was following someone's back wheel. It will be a challenge figuring out which direction to go once i passed the last junction before Peak 1 (the top of Twin Peak). But of course, having the trusty KLMBH website and the link to the magical trail map done by Pat and Joe Adnan, sort of solved part of the worry.

Disclaimer - the post was up since 2002...

So, armed with an 11-years old trail map and a high potential of ending up where we least expected, a time was set for the trail run. The plan was to run towards Mont Kiara/Segambut Dalam and turn back. It should give a decent 7 or 8km one way. Sounds easy.
This Was What Happened
As it was a rather last minute thing and I was unsure of the trail, i extended the invitation to another friend, Mon, and he was game. Adding another person into the run would be fun. At 7am, we were all at our designated pick up point. A quick chat and introduction between all of us - myself, Bud, Mon and Mon's friend, Azhar and we were off. The plan was to run up Lung Buster towards Twin Peak and turn off at the last junction heading to Segambut Dalam. There was no issues the first 2km. In fact, it was smooth sailing (as it was a familiar route for all of us), until i hesitated on the (correct) junction and got the team lost as we emerge at the Peak 1. Backtracked and turned right (from Peak 1) to the junction. We ran down and came to a cross junction that was marked in the map. I made the biggest mistake in map-reading by assuming I know where I should go and turned right, only to find ourselves running to the bottom of "TNT/Dirty Deeds". That meant we ran Pure Quill. Haha. Never mind as that 700m was treated as additional mileage as we backtracked and was finally on the right track. As we went down "Janie's Addiction", we came to the part where the fences were left open. The view from that side was much better than the usual lookout point.

Hot Sweaty Men in Tights and Shorts - Women, swoon!

Here is how the view looked like without the good looking men.

Alamak...lense covered with sweat!

We ran past the fencing and ran straight on. The trail was a bit unmaintained at certain section with undergrowth. But it was run-able. In fact, by trail standard, we were doing a 5:45 pace at that section. As we ran past the top of Peak 2, we bumped into a rubber tapper. We asked for direction and he told us to turn right if we want to head to Mont Kiara/Segambut Dalam (via "Boner") or go straight for Kepong. We turned right initially and decided - Hey, why not just head towards Kepong? After all, according to him, we've not past the Penchala Tunnel, yet. It was only later we found out that we actually already did crossed the tunnel. We continued the run and head to a very familiar route (by my memory) and I instantly remember this to be the "Clenched Sphincters". Tight turns going downhill that even while running down gave us some thrills maneuvering around the trees. Mid-way down, we bumped into two young men. Found out that they came from Desa Park City (DPC).

Being chased by Bud and Mon

We continued to run down this trail and reached a fork. An arrow was hammered into a tree, and it points to the right. Defiantly, we went straight ahead...and (as i read the trail map now) found that we were going down "Lightning Ridge". Yeap, the route that was steeper going down was characteristic of that. Then, we ended up at a dead end with a 10 feet drop. That, upon closer inspection (today), it was the "Caution, Large Drop"

Right...How did I not see this during the run?

We decided to backtrack, sadly, taking the same route we came from. I took my phone out and run the EasyTrail Apps and found out that we were already almost at the edge of the trail with NKVE right ahead of us and DPC beyond it.

Large climb back up again

As we continued our run back to familiar trail, we had better visual of how the trails around us looked like and it should allow us better navigation when we return in the near future. As we got back to the cross junction, we ran through "Pure Quill" (which has road clearance big enough to allow a truck to drive through), down "Dirty Deeds" and continued on "Snake & Ladder" before emerging back at the lower portion of Twin Peaks. Then it started drizzling.

Orbs!

Unfazed, we went into 2K loop and ran after a group of Mountain Bikers. This 2K is like my drugs. It is fast and 100% runnable. I believe I did a sub 3:50min/km pace here, again. Looking at the time, we had a bit more"10 minutes" and decided to return via 4K loop and Magic Carpet. By then, it started to pour and the rain was penetrating the secondary jungle canopy

Speedy Gonzales

And the inevitable happened, I got lost, again, entering 4K only to exit at the other end of Magic Carpet. Haha, too distracted taking photos. But the team took it as an opportunity for more mileage as we ran Magic Carpet and exit at the tarmac near the water tank. Then, it was a short 200m before entering the trail and heading back to the park. 12km was completed in (moving time) 1:30. Total time taken was 2:10 with the differences either taking a break or trying to figure out if we should jump down the cliff at the side that we got stuck.

Next round, I promise I won't lead the team and get lost again. :D Who want to come along?

Triathlon Swimming : To Front Crawl or To Breaststroke

This is the most common questions asked by friends that are new to the sports. Most Malaysians do not have the basic ability to swim, let alone survive in water. I never had lesson in swimming and "learnt" how to do it when I was struggling at the deeper end of the pool when I was 7 years old (parents, don't leave your kids in pool unattended). When I started doing Triathlon, the biggest worry was swimming. Then it was amplified when the swim will take place in open water (Port Dickson). Swimming in the pool is totally different from swimming in the sea. Visibility being one of them. Buoyancy makes not much differences to most of us that could not efficiently swim. If you are a beginner triathlete or looking at swimming for fitness, what stroke should you consider?
My Take
Unless you are competing for podium, my take on swimming in triathlon race is really to meet the league's cut off. It is most important to keep moving. Personally, most of my triathlon races are done using breaststroke. This was because I could not swim beyond 200m freestyle/front crawl. Doing it breaststroke allows almost perfect sightings aka you will see where you are going. No doubt front crawl should be the main stroke as it utilises the top torso for propulsion and the legs are used minimally, thus saving them for the cycling later. It was only recently that I've managed to swim a full Olympic distance in nothing but front crawl, and I noticed the immense advantage it gave me on the bike - having my legs saved from over utilisation compared to breaststroke (frog kick).
Getting There
It is every triathlete wish to be able to perform front crawl all the way in a race. It all boils down to practice and training. Noted that many multi-sports person places their priority wrongly with their training program - with swimming possibly receiving the least attention. I am of no exception when it come to this. I've only clocked about 9km of swim 2012 - and that was inclusive of race mileage. That translate to almost minimal time in the water.
As a self taught triathlete and constantly looking and searching for ways (legally) to improve, here are some tips for swimming. These tips apply to both the strokes and aim to improve efficiency of your swim and to be more economical with your power usage. Remember that swimming is only a fraction of the triathlon race distance - lacking in it doesn't meant the end of your race. All you need is good spirit and a never give up attitude and you will cover the deficit with a good bike and run time.
Tips for Front Crawl

Your kick is not for propulsion, it is to prevent your legs from sinking. One kick per complete hand revolution (i.e. left and right) is sufficient.
Kicking harder and faster does not propel you any faster if you can't streamline your body
As your hands leave the water, make sure your elbow leads the way
Your hands should break the water right in front of your head and always stretch as far as you can forward - and pull
Learn to do sighting even in a pool. Look in front every 6 complete strokes.
Breath out when in water, do not hold your breathe. Time your breathing to your strokes.
Even though I can breathe on both sides, I usually breathe on one side (left).
Do not turn your head up to breathe, ROLL your body
To get the most streamline position, imagine your body is a see-saw with your navel as the pivot. Push your upper torso down and your legs will align itself
Keep your head stationery to your shoulder, it should only move when you roll the torso

Tips for Breaststroke

GLIDE, maximise the stroke by lengthening the body after each kick.
Imagine your toes to be a swim fin, as you kick, flex your toes and use it as a complimentary "kick".
At the end of every kick, i perform a "dolphin" kick - like those you do when doing Butterfly stroke. That way, I use my core for propulsion too.
Your hand movement during this stroke is only to bring you up for breathing. Reason why Breastroke is not economical for triathlon, so don't go crazy with your hand movement, half a circle is more than sufficient
Tuck your head between your arms when stretched out
Breathe out while in water, get into an almost rhymathic trance-like breathing

Bottomline

Don't sink, keep swimming. No matter what strokes you do, keep moving forward. They key to everything is to keep practicing. Swimming is the toughest discipline to improve. Unless you are a bad swimmer to begin with, improvement at advanced-amateur level is tough. I typically know my own "best swim time" based on distance and could actually tell if the route is under, over or everyone just had to deal with bad current. It is also the easiest to "cheat" by swimming across buoy. You will know it when some one's swim time suddenly improved by a good 10 minutes ;-)

Practice (not cheating) makes perfect!

Yummylicious Homemade Egg Tart

This is a second recipe sharing of the week. Today, we are sharing our first attempt making one of many people's comfort food - egg tarts. We all love egg tarts; and it is often difficult to find a good one. After making one ourselves, we found out a few things - and suddenly, buying those egg tarts aren't very appetising anymore. Read on.
What You Need (serves 6 in one tart pan)
For Pastry:
4 tablespoon butter (not margarine or pseudo-butter please)
1 Cup all purpose flour (again, we used organic flour)
1 egg yolk (from a large egg, either A or AA)
If you like your pastry to be sweet (aha, now you know why egg tarts outside has sweet pastries), use about 1teaspoon of superfine sugar. This is optional and can be skipped if you want this to be sugar (almost) free.
For the Fillings:
1.25 cup milk (we use full cream made from MILK only)
2 large eggs and 1 egg yolk (Next round i put in 3 full eggs)
1-2 tablespoon sugar (depending on your liking, we put in 2, it was a bit sweet)
Method
As we do not have individual egg tarts pan, we decided to make ONE large egg tart. Start by mixing the butter with the flour and mix it until it resemble bread crumbs.

For the Pastry

Then, add the eggs, sugar (if you want) and slowly add in water little by little until you get a soft pliable dough.

Wifey, you got wash hand ah?

You then knead it and wrap it up (or leave it in the mixing bowl) and cover it (with a wet cloth or microwave plastic, and place it in the fridge for 30minutes.

Careful not to add water all at the same time. This is how the pastry should look like

After 30minutes, remove the pastry from the fridge and roll it on a lightly flour surface or rolling surface. Place the pastry into the lightly buttered (greased) tart pan and shape it according to the pan's indention (if any). Return the pastry into the fridge to chill. This is a good time to start heating up your oven to 200degree C.

Massaging the Pastry.

Now, it is time to prepare the filling. First, beat the eggs and egg yolk with the sugar in a mixing bowl and set it aside. Then warm the milk in a saucepan over low heat and keep stirring to prevent the milk from burning.

Full cream milk makes them yummier

Once the milk is warm (i.e. to touch), pour it into the mixing bowl with the eggs and sugar and mix it until well blended. Careful not to get the milk too hot as it will "cook" the eggs. You wouldn't want lumpy fillings, ain't it? However, if that happen, don't fret. Use a sieve and pour the mixture into the pastry prepared earlier. We sprinkled some nutmeg powder on top, just for taste.

Careful...steady hands...

Pop in the tart into the oven for 15minutes (at 200degree C) and then bake for another 30minutes at 160degree C.

Can't wait...

After 45minutes, this is what we got coming out of the oven.

Pwoarrrrr!

Let the tart cool down and happy eating! You can serve this hot or cold. We would rather it to be just nice aka warm. :)

A Big Piece For A Big Man?

If you noticed above, the tart filling was surprisingly white. We were half expecting it to be yellow or orange. Now, here is some truth in the commercially available tarts - the sunset yellow or orange coloring are used in abundance for that signature color. At 1 tablespoon of sugar, the filling was actually sweet. Imagine what you will get outside to compensate for the lack of taste. 2 full eggs and one egg yolk is insufficient for the "egg tart" taste. More will go in the next round.
Nutritional Info
I estimate this to be circa 1400 kcal per tart (a 8-inch tart pan). Divide this to serve six, each serving will be 250kcal max. It has an estimated Carb-Protien-Fat ratio of 60-30-10 and i say this is a healthy dessert provided no shortening or excessive sugar are used to prepare this. Eat on!

Your Training Zone Based on LTHR

I hope some of you by now would had try to determine your Lactate Threshold Heart Rate (LHTR). This is a continuation from the LHTR write up and how to find your "sweet spot" for training. As noted in the previous entry, My LTHR went from 154bpm to 158bpm. What this simply meant is that I would now need to train closer to 158bpm to see improvement.

For once, I am not complaining about a "higher heart rate"

LTHR relates closely to VO2Max and this is how you shape your workout. As LTHR applies for any sports that you do, provided you do the sports hard enough (at race pace) and obtain useful data to convert them into useful training zones. I excerpt these from the Triathlon book I followed closely to my training. The Triathlete Training Bible by Joe Friel.

My reference material for the past 4 years.

Run Zones
Zone 1 (Recovery) Less than 85% of LTHR
Zone 2 (Aerobic) 85% to 89% of LTHR
Zone 3 (Tempo) 90% to 94% of LTHR
Zone 4 (Sub Threshold) 95% to 99% of LTHR
Zone 5a ( Super Threshold) 100% to 102% of LTHR
Zone 5b (Aerobic Capacity) 103% to 106% of LTHR
Zone 5c (Anaerobic) More than 106% of LTHR

Tri Stupe Training Zone

Likewise, since I am into Triathlon, the correlating LTHR for biking is calculated per below. The same method is used to determine your LTHR for biking - 10minutes warm up, 40mins at race tempo and 10minutes warm down. Your 40mins at race tempo and the average heart rate is your LTHR for biking. The guidance below is taken from Joe Friel's Training Bible. This is my perfect (disciplined) Tempo at Zone 3.

Bike Zones
Zone 1 Less than 81% of LTHR
Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR

There was a question recently by one of my blog reader (Faisal) if using the HRMax derived from a "hard training" would be equal or sufficient to get our "training zone". Here is the screenshot of the interaction. Likewise, I welcome any ideas or questions. Lets learn together.

Now that you know your LTHR and also what to do with it for training. You are better equipped to improve your own personal fitness and 2013 goal. :)
See you on the road.

Skechers GoBionic Shoe Review

It has been almost a month since I recieved the Skechers GoBionic minimalist shoe. First tested during Putrajaya International Triathlon and it has been put through the pace throughout December until I was down with chicken pox. In fact, the last run I did on the day the Chicken pox showed itself (December 23,2012).

The Chicken Run.

Over the past 3-half weeks of running using the GoBionic, I have clocked no less than 120km (as of January 2, 2013). The number is increasing on the daily basis. I average about 50km every week with mixture of barefoot, trail and running in GoBionic.

Skechers GoBionic 74.723miles or 120.255km as of December 2, 2012

The closest "rival" I could put the GoBionic to compare is the Brooks Pure Drift, that has just been launched on January 1, 2013. At 205km, the PureDrift is close to retirement. This review will serve as a good comparison and review of the GoBionic.
The One With Socks
I seems to be "experimenting" with new gears in some races. Putrajaya Triathlon was one of the most recent one. I am a believer if the shoe is good, it should (technically) allow for a good experience. Usually, all it takes is a short run at race pace and you will get an idea how the shoe is like on regular use basis. For the first test aka during the Putrajaya Triathlon, I wore socks, as not to repeat the mistake i did during Powerman by going sockless and had one or two blisters forming.

Flying in GoBionic

The first impression upon wearing the GoBionic during the race was the flexibility. It could be attributed by the 18-parts of the shoe sole being independent of each other.

Wanna count?

The lightness of the shoe and how it actually DID promote midfoot strike was (at that time of the race) scary. Until GoBionic, I've not ran that much of midfoot unless I am running barefoot. There was no effort to land midfoot - it just happen. I assumed my legs were still fresh and hence the bio-mechanics were working well.

What I wrote on the first impression using it for the Putrajaya Triathlon

I must admit I've not perfected the correct running and landing. Because about two weeks after, during the Malakoff 12km run, I was "captured" landing heel first - but perhaps that was because I was sprinting downhill towards the finish line.

Ouch

Otherwise, I landed the way it should with the aid of the shoe.

Slow and steady

If you noticed, I ran with socks in both the races above. Happy to report that i actually scored many personal best on both the races wearing GoBionic. Perhaps with better fitness and improved techniques (but still much room for improvement of course), all these were possible.
Verdict Running With Socks
Perfect fit. If you did noticed, I wore the same socks just to know how it will "fit" on two very different terrain (flat vs hilly) and the shoe's fit did not disappoint. The larger toebox allowed the front of my feet to "spread" out more readily upon landing and the socks sort of ensured no blisters will form. But of course, the real test is to run the shoes without any socks.
Taking (the socks) All Off

Baring it all

To complete the test, i decided to run in the GoBionic without any socks. My experience with a minimalist shoe (PureDrift) told me that the potential to get blisters is high. Cautiously and consciously, i told myself that I will run sockless and STOP the moment i feel any blisters forming. I do not want to risk down time not running. Some injuries are not worth it and blisters is one of them, though minor and usually more of a nuisance than problem. So, how did GoBionic felt, naked? The 6.5km (aka the Chicken Pox run) was sufficient to check if blisters will be formed. Happy to report that the GoBionic did not come close in giving me any blisters. I wanted to remove the sockliner, but there is no reason for that as the shoe will remain to be a Zero Drop with or without the liner.
Verdict Sockless
Without the socks, the shoe was slightly loose on the toebox. I fitted (tried) the shoe in the store (at 1Utama) with socks. Half expecting that blisters will form due to the freeplay and friction points, it did not happen. In comparison, I have blisters forming when running on PureDrift.
Bottomline
I've extensively discussed about the shoe's physical attribute in this post here. Below is my opinion after using the shoes for almost a month.
Fit - true to size. If you wear a (example) size 10 shoe, you will need a size 10 GoBionic. Unlike the other minimalist I tried, I would need to go half size smaller and the freeplay at the toebox amplifies when I run sockless.
Cushioning - Lets be utterly honest here. This is a minimalist shoe. Cushioning is not the main priority. So, you should try the shoe with your feet wide open (as opposed to eyes wide open) and do not expect a super plush ride. However, the Resalyte compound with memory retention allowed for a more (than usual) minimalist plushness. But please do not equate this to plush-plush. On a scale of 1 to 10 (1 being barefoot harsh and 10 being cushioned plush), this GoBionic comes in at 3 (and PureDrift comes in at 2).

And you thought memory foam retention only happens with some sleeping mattresses

Build - This is my first pair of Skechers and I must say that the stitching and such were on the mark. Glue used were sufficient and did not show any messy spill like some more prominent brands. The inner part of the shoe has proven (by me) not to create any blisters. Standing true to the minimalist approach and will allow you to run sockless, and perhaps sockliner-less. Maybe I should take a chance doing that and feedback here?
Other thoughts - I am sorry to say this, but this shoe comes in one of the most unexciting color in recent times. Maybe I am just spoilt by loud bright color. However, after almost a month of owning this GoBionic, i figured out that functional shoes don't need to be exciting, because the shoe itself should provide you with what you actually needed - comfort, performance and an an almost feather weight running shoes. It will be interesting to see if the GoBionic will outlast 250km mileage. I am "half way there" after a month, Wait up for the follow up report for more updates.

Note: This pair of Skechers GoBionic is sponsored by Skechers Malaysiavia collaboration with 2ndSkin Asia Athletes program. Thank you Skechers Malaysia and 2ndSkin! This pair of GoBionic retail for RM399 and is available at all Skechers store.

Malaysia Women Marathon 2013 Registration Open

More info has trickled in for this event that I initially posted here.
This was taken from their Facebook Page.
Looked like we (men) can only run if we are registered by our spouse, girlfriend or if you are the designated pacer for the lady. Meaning, you (men) will have to run with your wife, girlfriend, client (as in if you are a personal trainer) or pacee (is that such thing? :P). Entry fee is RM90 (for early bird). The race promises much goodies and fun. Karen Loh, I knew you were all along in this ;-) Nicely done.
Registration is now open at MyRaceOnline.com. If you are not a member, you will need to sign up (it's free) and you will then be allowed to register for any races hosted in the MyRaceOnline domain. Click here for the event registration.

If you are registering for your Man (spouse, pacer, trainer, brother), you will have to "sign up and pay for two" and then email the race organiser the MAN's detail and T-shirt sizing.

Below is taken from MWM Facebook page (as of Jan 7, 2013. Go like them if you have not!):

Whilst waiting for the online registration and the website release, we are gong to post details for you to know about the Malaysia Women Marathon.

Online registration will be via www. myraceonline.com

1. Venue and Date

Start and Finish Venue

I City, Shah Alam

GPS coordinates 3.064753, 101.485391? +3° 3' 53.11", +101° 29' 7.41“

Date : 7 April 2013

Route :

The Route will traverse the the city of Shah Alam. This is the capital of the state of Selangor in Malaysia and is located about 25 kilometres (16 mi) west of the country's capital, Kuala Lumpur.

The Route will take you through a majestic Blue Mosque, the Sultan of Selangor palace, 2 grand stadiums, 2 beautiful lakes, an old museum and the beautiful shell shaped Royal Theater of Selangor. Not to miss on challenges, there are lots of inclines but who says women cannot live up to challenges. The route will be measured and sanctioned by a sanctioning body in Malaysia.

Map : coming soon

2. Special Feature of the Marathon

We will have Katherine Switzer to flag off the event. She will be here to give inspirational talks and meet all the participants. We have a 2 days pre event program that will encompass from a women dialogue session of women in running where we have in the session, numerous women race directors who have organised runs of their own (some for which are ultras); to an award giving ceremony for a woman runner who has through her running injected some sense of empowerment and inspirational feature for other women to follow; and of course we are planning a fashion parade. Many more programs. Stay tuned.

3. Race Categories:

Full marathon Start Time : 430am

- Women open : age 18 – 39years old

- Women Veteran : age 40 onwards

- Couple Category - registration is done for 2 persons by the woman participant ie with 2 registration fee.

The distance for the full marathon is 42.195km and the cut off time allocated to complete the distance shall be 7 hours. Slightly challenging route but we wont be surprise to see all ladies finish before this time.

The couple category is open for women who would like a pacer who are either their husbands or their personal trainer (pacer) not being a female to run with them. She will have to register two registration under her name where her bib will be issued in a pair. There will be timing chip for both runners in this category. The male is also entitled to the race benefit other than winning prizes. They may stand a chance to win other consolidation prizes.

Half Marathon Start time : 530am

- Women open - age 16-39 years old

- Women Veteran : age 40 years old

- Couple category – registration is done for 2 persons by the woman participant ie with 2 registration fee.

The distance for the Half marathon is 21.1km and the cut off time allocated to complete this distance shall be 4 hours.

The couple category for women who would like a pacer who are either their husbands or their personal trainer (pacer) not being a female to run with them. She will register two registration under her name where her bibs will be issued in a pair. There will be timing chip for runners in this category. There will be timing chip for both runners in this category. The male is also entitled to the race benefit other than winning prizes. They may stand a chance to win other consolidation prizes.

8km fun run Start time 7am

- Women open – age 16-39 years old

- Women Veteran : age 40 years old

The Fun run distance is 8km. The runners where will be issued a bib but will not be given a timing chip. MWM will record only the top 30 runners of the 8km women open and veteran for the result list. A certificate without timing will be given at the end of the race to the runners

4. Entitlement

Full Marathon Half Marathon 8km

Bag √ √ √

Pareo √ √ √

Bib √ √ √

Timing chip √ √

E-certificate √ √

Certificate without timing √

Pendant - medal

(in a box and necklace) √ √

Finisher Tee √

Top 6 prizes √ √

Top 3 for Malaysian Women √ √

(we may increase prizes depending on sponsors' response)

Top 5 √

Entry to 2days pre event

programs during race kit

collection (REPC)

including meet the fan session

with Katherine switzer

and talks by her

and introduction of women

sport apparel brands

and award ceremony

small pasta party √ √ √

5. Registration Fees

Early bird 7 Jan- 28 Feb 2013 After 1st March 2013

Full Marathon

Malaysian and

Permanent residence, and

work permit, student visas RM90 RM105

Full Marathon –

Foreign passport RM180 RM200

Half Marathon RM75 RM85

Malaysian and

Permanent Residence

Work permit

Student visas

Half Marathon RM145 RM160

Foreign Passport

Fun Run – 8km RM45 RM55

Malaysian

Permanent residence,

work permit,

student visas

Fun Run- 8km RM80 RM95

Foreign Passport

6. Water Stops and medics:

There will be 16 water stops for the Full marathon. Every 2.5km.

For Half marathons, there will be 8 water stations and 2 water stops for 8km runners.

Medic station and distance markers

There will be 3-4 stations that will provide medics

Every water stops will have a distance marker.

7. Cheering Stations and Names of Miles

There will be 3 big miles named after the Sponsors

1 mile named the “Katherine Switzer Mile”

1 mile named “The Husbands Mile” - you ladies will know what this means....:)

1 mile “Sunblock Mile” - dare we tempt you to guess what happens here?

This cheering stations will be tented and supporters who have registered will be placed there with cheering aids to give the biggest cheer / scream

8. Finisher tee sizing. (the men in the couple category can you take the larger chest size please?)

DESIGN Chest size

XS 32inches

S 34 inches

M 36 inches

L 38 inches

XL 40 inches

XXL 42 inches

XXXL 44 inches

9. Race Entry Pack Collection (REPC)– 5th and 6th April 2013

Your registration fee entitles you entry to a 2 day pre event program.

More info will be give later but for now : During REPC on the 5th and 6th April 2013, there will be pre-event programs that will include :

a. meet the fan session, dialogues with Katherine Switzer and other women race directors and running personalities,

b. fashion show on women sport apparels featuring international brands;

c. workshop for running techniques conducted by international based training groups and

d. many programs including section on raw food and natural remedies to injury.

We will let you have the schedules of the pre event program later.

10. Rules and Regulation

Participation :

1. MWM 2013 is organised by Malaysia Women Marathon - Ironman Malaysia Sdn Bhd. (hereby known as the Organiser). We will work with Runners

Malaysia as technical team.

2. All prospective Participants must complete an official MWM entry form in order to participate in the race.

3. Completion of the official MWM entry form, including online registration, confirms the Participant’s agreement to abide by all event Rules and Regulations. Registration for participation in the race is only confirmed upon the successful completion of the race entry form, entry fee payment and issuance of a unique race identification number.

4.Participants must complete their registration details with true, accurate and current information. Inaccurate or incomplete information can be grounds for disqualification or barring from the even with no issuance of a refund.

5. Participants must agree to receive contact from the event Organisers from time to time by email. Any notice sent by email to the supplied address on the registration form shall be deemed received by the Participant.

7.Only Participants wearing the provided timing chip will be timed and included in the final race results save for the first 30 runners for 8km.

8. Each Participant is allowed only one prize-money award. (whichever is the higher). Eg If a Malaysian woman has won a top 6 position in both Women open and Malaysian Women, she has to opt to take one prize.

The individual categories for the Full Marathon – 42.195km are:

i. Women’s Open - Top 6

ii. Malaysia Women Top 3

iii. Veteran Women Top 6

The individual prizes for Half Marathon – 21.1km are:

i. Women's Open - Top 6

ii Malaysian Women - Top 3

ii Women Veteran – Top 6

The individual prizes for 8km are:

I women open Top 5

ii women veteran Top 5

Other Awards maybe given for Best dressed Couple and Best dressed Runner.

9. Transfer of bib registration is not allowed and any substitution of runners must be with the consent of the Organiser and they will not entitled to any prizes nor other entitlement and shall assume any risk at their own expenses.

10. In addition to adhering to the event’s Rules and Regulations, Participants will be required to abide to all local laws and customs while participating in the event.

11. The Organiser will not be responsible for any loss and/or damage, personal or otherwise, to the belongings and items deposited at the event baggage storage facility.

12. The Organiser also reserve the right to check any item or baggage deposited. The Organiser reserve the right to modify or substitute any of these R&Rs and/or T&Cs from time to time as they deem fit. If there is ambiguity in any of these provisions, the Organiser shall be the authority to interpret and in so doing, they will take into account the interests of all the affected Participants. Any amendments to these R&Rs and/or T&Cs will be updated on the Official Website.

13. The Organiser reserve the right to cancel or postpone MWM 2013 at any time with or without prior notice to the Participant, in which case they will make reasonable effort to inform the Participant prior to the date of the event. If the MWM 2013 has to be cancelled, there shall be no refund of fees paid and the Organisers shall not be liable for any other loss or inconvenience caused.

14. The Organisers reserve the right to amend the MWM 2013 race routes as they deem fit for the safety of the Participant and/or to prevent any potential hazards in the running of the event, at any time without prior notice to the Participant. In such cases, every effort will be made to inform the Participant prior to the day / date of the event. The Organisers shall not be liable for any other loss or inconvenience caused due to such changes.

15. Whilst reasonable precaution will be taken by the Organisers to ensure the Participants’ safety, Participants take part in MWM 2013 at their own risk and the Organisers will not be responsible or held liable for any injury or death howsoever arising from training for or during participation in MWM 2013. Participants are strongly encouraged to consult their medical practitioner prior to registration and before the actual race day.

16. Pets, bicycles, in-line skates, prams, push carts, shoes with built-in or attached rollers and any other wheel-run objects are not allowed on the race route for all categories.

17 Safety & medical

i. Participants must be physically fit and in good health to complete their chosen race distance within the designated cutoff time.

ii Participants are responsible for their own personal health insurance and wellbeing. The event Organisers assume no responsibility for any injury or damage that occurs from training, during or as a result of the event. Participants are encouraged to consult with their medical practitioner prior to the event.

iii. Participants must retire from the race immediately if asked / requested to do so by any member of the officials, medical personnel or security officers.

18. Participant information

i. By signing up for the MWM 2013, Participants agree to grant the Organisers permission to collect, analyse, or distribute any personal information regarding the event as they deem fit, including any races statistics and demographic information to be used for any future planning, data, research, marketing, and/or any other purpose.

ii The Organisers reserve the right to use any photographs, video, sound recordings, personal statements / interviews or any other media from the MWM 2013 as they deem fit, including in future marketing and commercial advertising

19. Race Entry Pack collection

i. All Participants must collect their race entry pack during the designated Race entry pack collection time period, details of which are on the Official Website. If Participants are unable to collect their race entry pack in person, another authorized person may do so for them upon informing the Organisers and/or the race registration online company via their email address.

ii. Late collection will not be entertained, and the Organisers shall not be liable for any loss or inconvenience caused due to Participants’ inability to collect their Race Kit. It is the sole responsibility of the Participant to collect their Race Kit during the collection period.

iii . Uncollected Race Kits will be deemed as unwanted, and the Organisers shall be at liberty to dispose or re-distribute them accordingly. After registration, there will be no fee refund for Participants who do not eventually take part in the MWM 2013, for any reasons whatsoever.

Pareos for all participants (prior to including sponsors' details)

Pendant that will come with a necklace and in a box. for illustration purpose the flower is colored. The colors may not be added if it does not look too good upon the stainless steel being embossed or lasered on a stainless steel