Monthly Archives: October 2015

Preparing For Your First 10KM – The Dos and Don’ts

These are some of the questions that I answered for Puma Malaysia.

If you’re preparing to run your first 10KM, I hope you find this useful!IMG_9210


 

1. The running programs are divided into two categories, the pacers, and the runners. Who are these pacers and what are their roles? 

The Puma Night Running Club is run by 11 dedicated and capable pacers. We come from all ends of the spectrum in terms of experience, speed and knowledge. Every week, the pacers are tasked to help the members reach their respective running goals. The pacers will pace the members according to their pace groups, guide, motivate, support and bring an element of fun to the running club. The pacers are basically a bunch of very passionate runners and we aim to create a space where we can share what we love – RUNNING!IMG_5423

#throwback: Puma Night Run Pacers 2014!

2. What are the types of training done to help all running enthusiast improve or complete their first 10KM?

Anybody can complete their first 10KM just by dedicating 3-4 days of running per week. But if you aim to improve your time, you need targeted workouts. Throwing in intervals, tempo runs, hill training and some mileage will help you run that much faster!

3. Is there a specific training programme that the pacers have set?

We just completed our 10KM training programme in July. In the weeks left before the Puma Night Run, we will be doing a lot of speed work and tempo runs to prepare the runners.

4. What are the importance of training before a 10KM run? 

Training prepares both the body and the mind. It ensures that you are able to complete the run smoothly and injury free. Running 10KM without training puts your body in a state of shock as it is not adapted to the distance and the speed. You are likely to finish the race in pain (if you push) and you are not likely to sign up for the next one!

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5. What are the dos and don’ts during the preparation of a 10KM run?  

What To Do:

  • Test your running gear/attire

 

What you wear on race day should have already gone through a period of “testing” during your training runs. The GOLDEN RULE is to not try anything new on race day, from what you wear to what you eat. Make sure you have proper running shoes and Dri-Fit clothing that wicks sweat away from your skin.

  • Eat Well and Drink Up!

 

It is important that you eat well-balanced meals with a good mix of carbohydrates, proteins and fats. You need these nutrients to recover from tough workouts during training. Remember to drink plenty of water too!

  • Listen to Your Body

We like to do and listen to what other people say. We tend to disregard how WE feel. Listen to your body! Nobody knows you better than you. Try not to do more than what your body can cope with. Push when you can and rest when you should. You don’t want to overtrain and burn out before race day!

  • Keep a log

 

It is a good habit to keep a training log. That way, you can see your progress through the weeks and make the necessary adjustments to your training. Also, you can keep a record of what you eat to make sure that you are refuelling after your workouts.

  • Set a goal

 

The best thing about running your first 10K is that there wouldn’t be a past record for comparison. Whatever time you complete it in will be your Personal Best. You can still set some goals based on your training. It can be as simple as simply completing the race or maybe you have a set time to complete it. Whatever the goal, make sure that it is realistic and achievable. If you have done it before, aim to beat your best time!

What Not To Do:

  • Don’t Over Train

 

If this is your first 10KM, take it slow and easy. Build up a good base and keep it consistent. We know how excited you are to start training! The last thing you want is to be pushing the pace (beyond your capability) only to end up getting side lined by injury!

  • Don’t Do Anything New On Race Day

 

Practice what you will do on race day. Eat the same breakfast, wear the same clothes and shoes and go with what you have tested during your training. When you feel prepared, you will be more confident!

  • Don’t Carbo Load

 

You often hear people carbo loading before a race. Contrary to what you might have read or heard, you don’t need to carbo load for a 10KM race! We are not running a marathon. Stick to your normal routine on the days leading up to race day. Just make sure you are not under eating!

All the best for the run! Remember, HAVE FUN!

Keep Running! 🙂

 

 

Typhoid Fever: Everything You Need To Know

*Science geek alert! This post is written purely out of interest. Microbiology was one of my favourite subjects back in University.*

With the recent typhoid fever outbreak in Malaysia, I thought I’d provide some totally useless information that might not save your life. Of course, I threw in some relevant info as well.

The Useless BUT Interesting typhoid-mary-1

Typhoid Mary

  • Mary Mallone AKA Typhoid Mary was the first person in the US to be identified as a healthy carrier of the bacteria
  • Between 1896-1906, she worked as a cook in 7 homes around NYC. During that time, there were 28 cases of typhoid fever in those homes
  • She was arrested and sent to a hospital for isolation purposes
  • She was found to be shedding large amounts of the bacteria
  • She was released and she pledged to never cook or serve food again
  • She BROKE her promise, changed her name, cooked and evaded capture for 5 years
  • Caught and imprisoned for 23 years until her death
  • TOTAL DAMAGE: She was responsible for 10 outbreaks, 53 cases and 3 deaths

The Not So Useless

Salmonella Typhi

Salmonella Typhi is the bacterium that causes typhoid fever. It is a Gram negative (reaction to Gram stain test to differentiate bacteria by their physical and chemical properties of their cell walls), rod shaped, non-sporing and motile bacterium.salmonella

The nomenclature for bacteria is such that it begins with the GENUS followed by the SPECIES. Both are italicised with the species beginning in lower case, ie: Lactobacillus acidophilus.

The exception exists for Salmonella Typhi because ‘Typhi’ is the serotype. There are many species, subspecies and serotypes for Salmonella that it took scientist a long time to come to a consensus.

Typhoid Fever

Transmission

  • Contaminated food or water with faecal particles (Basically, SHIT)

Prevention is always better than treatment. Knowing how the bacteria is transmitted can help you escape (at best) infection. Humans are the only known reservoir for the bacteria.

Unfortunately, there are healthy chronic carriers (10-15% of patients) in our midst. This means that although they have recovered from typhoid fever, they continue to carry the bacteria. Both ill and healthy carriers shed the bacteria in their faeces.

What you can do:

According to the CDC: “Boil it, cook it, peel it, or forget it”

  • Drink BOILED water and consume COOKED (HOT) foodIMG_8727
  • Wash your hands, keep them clean
  • Get vaccinated (effective in 67% of cases)

What the authorities can do:

  • Ensure sewage systems are fully functioning
  • Chlorination of water
  • Find the SOURCE
  • Carriers under surveillance

Symptoms

  • Headache
  • Malaise (general body weakness)
  • Myalgia (pain in the muscles)
  • High Fever
  • Loss of appetite
  • Diarrhoea
  • Abdominal discomfort

Pathogenesis

  • The bacteria attaches to the intestinal lining
  • MULTIPLIES
  • Burrows through the intestinal wall
  • Enters bloodstream
  • Endotoxin released when the bacteria is lysed and can lead to shock and high fever
  • Incubation period can be long, between 1-3 weeks

Untreated mortality rate 15-20%

Early treatment reduces rate by 1%

Treatment

Drug of choice is Ceftriaxone although there are some resistance

Alternatives: Chloramphenicol and Ampicillin

 

Meet the Puma Pacers – Puma Night Run 2015

The Puma Night Run is back!

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If we are blessed with clear blue skies, we will be running the streets of Setia Alam on the 31st of October 2015 (Saturday NIGHT!). It happens to fall on Halloween too, anyone dressing up? I’ll be going as a Puma Pacer ;).

Every year, the Puma Night Running Club Pacers have the pleasure of pacing the runners through their happiest (or maybe not?) run!

Whether this is your first run or you are wanting to smash your previous PB, it is good to plan ahead (and decide which pacer grp to follow!). Here’s a visual introduction of the Puma Night Running Club Pacers and Guest Pacers starting from 50 minutes right through to 90 minutes in intervals of 10 minutes.

5 min/km

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Daniel, Khairul and Chris

6 min/km

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Goh Shu Wei, Hong Zi Shen and Myself

7 min/km

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Michael Wong, Kartini and Lucas

8 min/kmIMG_9332

William, Peng Peng and Felix

9 min/km

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Elaine Tan, Zhaff and Victor

If you can complete the run below 50 minutes, you’re on your own (heehee).

*Please note that the route is roughly 11.3KM (our pacers went for a test run). The organisers have said that they will try to adjust the start/finish line but keep in mind that it will be over distance. The pacers will stick to their paces*

So, WHO do you plan to follow?

All the best and remember to HAVE FUN!


23rd October 2015 – Launch of the new Ignite PwrCool and the Puma Night Run 2015

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Behind the scenes on the right of how I took the picture on the left.

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Reuben, Shah, Myself, Moey, Michelle and Zi Shen.

Puma FriendsProcessed with VSCOcam with f2 presetWith the new Ignite PwrCool

Have an AWESOME day ahead!

#AdeleWFOTW – Michelle Chua

Hey ya’ll!

Just thought I’d start something fun!IMG_9324#AdeleWFOTW

No, it is not WTF! Although at first glance, it may seem so. Anyway, WFOTWWomen Feature Of The Week!

I want to start featuring the women around us – just normal everyday women going about their busy lives juggling work, family and play. I know many of us struggle to have work/life balance, let alone sneaking in a run/workout!

The people around us play a big role in shaping our healthy lifestyle/habit. There are SO many people that helped get me to where I am today in terms of health/fitness and running. So, each week (maybe not every week) I will feature 1 special person! These women have been my source of inspiration and I hope that they can be yours too!

We’ll kick start this WFOTW with Michelle Chua – a familiar name/face in the running scene. The both of us go WAY back, probably 2 years ago when she volunteered for the Tiger run. We always see each other at race events and fast forward to this year, our friendship has grown beyond running. We have quite a lot in common. Oh, and did I tell you we share the same BIRTHDAY?!

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Here’s a bit more about Michelle:

1. How long have you been running?

I have been running casually on the treadmill maybe since early 2010. But I never joined a run because back then, I didn’t know any runners! I only joined my first ever 10km in October 2010 with my boyfriend (then friend) and immediately did a 21km the next month (not sure what I was thinking, or if I was even thinking)! I ran throughout 2011 and did my first full marathon too! However, I took a break in 2012 because I was in my final year in university. After exams, I immediately got back to running on my favourite treadmill in the gym. There, I met a couple of ironmen who invited me to run with them on the road! A few of us joined a run in December and I unexpectedly came in 3rd! After a lot of encouragement, they got me clocking more kms on the road!

 2. Why do you run/choose to run?

I started running then because I think I was eating too much and not doing anything about it. I decided to start running to counter my appetite (haha!). I fell in love with the road after my first 21km run and it is not really a choice now. I think it has become more of a habit.

 3. What do you like to do during your free time (other than running)?

I love playing the piano in my free time! Running is a good way for me to gather my thoughts. It is my alone time. But I can’t run every day. So the days I don’t run, the piano is another way for me to just be me.

4. Your profession:

I am an accountant by day and an educator by night. However, I am looking to move towards education in the near future.

5. Do you have a training schedule? What is it like?

I try to run 4 days a week. But I usually only manage 3 days because of work obligations and well, life. I do my long run on Saturday or Sunday, if there is no race. On Mondays, I try to do a recovery run but I usually never wake up in time. I do an easy 10km on Tuesdays and a hard tempo run on Thursdays. This gives enough rest and recovery for my body because I think anything more (for me) will probably just lead to little progress or injury.

 6. How do you juggle work and running?

You need discipline. And a very loud alarm clock. If I know I am working late or if I have plans after work, sometimes I have to get up at 4.45am to do my run. It is easier on the weekends because there’s no rush but I still prefer running earlier because I just cannot run in the sun. Again, I think it is back to habit and discipline. It also helps to train with friends. Sometimes after a tiring day of work, I really just want to stay in and channel surf or do nothing. But I have a student who runs around my neighbourhood. Whenever I feel sluggish but I see him toughing it out, it is motivation for me to get out there and do that run too.IMG_9223

 7. Who do you usually train/run with?

If I do a recovery run or an easy short run, I bring my dog along. Sometimes, I run with my boyfriend too. But usually, I run alone. I really enjoy being able to lose myself during the run or to just do some thinking and be away from the distractions of life.

 8. Which was the most memorable race event and why!

I think my most memorable was still my first 10km. The We Run KL 10.10.10 event was fun because I wasn’t sure if I could do it. But we did, and we finished together!

9. Do you have any prerace routine? Do share!

The day before my run, I always lay out what I’m going to wear. Always Puma! I pack my protein, my water bottle, a change of clothes and sun block. Never forget the sun block! Races can end late. You don’t want to be under the sun for too long without protection! I do all these the day before because I will forget stuff if I rush the day itself!

10. Favourite distance:

21km hands down!

11. Who inspires you the most and why?

Tirunesh Dibaba. She cruises behind her competition and has an amazing break away the last few hundred meters of the race. It is always so inspiring to watch her run!

 12. Favourite running mantra/quote:

My favourite quote is by Julie Isphording: “Run often and run long, but never outrun your joy of running”. Whenever you dread doing your run, think about the first time you started.

13. What are some of your running goals?

Hmm. I think my goals change from time to time. Every time, I reach a goal, I set another. And it is usually to beat my previous times. For now, I’m training to eventually reach a 3:45 marathon! I also hope to inspire other people to pick up running. It can be fun and a healthy past time! I got some of my friends and students to register for some runs and that felt like an accomplishment because otherwise we are always just… eating lol!

14. OK, FINAL QUESTION: You are SO LEAN! What is your secret? 😉

Hahaha I am so bad with diets. I try so hard to eat healthy. I think my healthiest meals are on Mondays. But further into the week, I allow myself to ‘slack’. I am working on it!

So, there you go! Now you know a bit more about Michelle Chua! Thank you for your time! 🙂

Who will I feature next? 😉

Stay tuned!

 

Free Slots: AMNIG | I AM WARRIOR 10KM Run

Here’s another running event happening in December!

Want to win a free slot? Just LIKE, SHARE and tag 3 friends on the post on my FB page – here!

What? Amnig | I AM WARRIOR 10km Run

When? 6th December 2015, Sunday

Where? West Garden Boulevard @ ONE City, Selangor

Categories? 10KM (Men and Women Open) & 5KM (Men and Women Open)

For more info, please visit www.amnig.com