Thursday, February 16, 2017

Race Results - Chap Goh Meh Run 2017, MySihat Run 2017 and Standard Chartered Hong Kong Marathon 2017 (SCHKM)

What : Chap Goh Meh Run 2017
When : 11th February 2017 (Saturday), 5:30pm
Where : Jambatan Kota, Klang
Distance : 5km (3.36km by Lee Teck Wai's GPS Kok)
Podium : Top 5
Website : Click here!

Male Category 5km:
13.27 - Lee Teck Wai, Pm57 (4th) - Podium!! 
13.36 - Ken Lam, Pm20 (5th) - Podium!! 
22.48 - Chua Eng Siong, Pm35 (00th)

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What : MySihat Run 2017
When : 12th February 2017 (Sunday), 6:00am
Where : Padang Merbok, Kuala Lumpur
Distance : 10km (9.75km by Chin Teck Sin's GPS Kok)
                     5km (5km by Chua Eng Siong's GPS Kok)
Podium : Top 20
Medal : Finisher for all
Website : Click here! 

Men Open 10km:
42.43 - Loh Voon Leong, PM30 (00th)
43.20 - Chin Teck Sin, Pm18 (00th)

Women Open 10km:
48.02 - Angel Tang Chai Ling, Pm61 (14th) - Podium!! 

Men Veteran 5km:
27.33 - Chua Eng Siong, Pm35 (00th)

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What : Standard Chartered Hong Kong Marathon 2017 (SCHKM)
When :  12th February 2017 (Sunday), 6:10am
Where : Nathan Road, Tsim Sha Tsui - Victory Park, Causeway Bay,  Hong Kong
Distance : 42.195km (42.9km by Lim Kian Huat's GPS Kok)
Podium : Top 3
Medal :  Finisher medals for all runners within 6 hours cut-off time
Website : Click here!
Official Result : Click here!

Marathon Challenge
Marathon Men Master 2 (MMM2):
3'19.17 - Lim Kian Huat, Pm5 (518th)

Marathon Run 1:
4'54.40 - Yap Chee Ching, Pm68 (00th)
4'59.18 - Yum Kin Kok, Pm65 (00th)
5'10.05 - Yap Teck Hooi, Pm47 (00th)

Marathon Run 2:
5'14.31 - Kong Yen Erl, Pm41 (00th)

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updated by Weng Woo @ Pm83, 16th February 2017, 21:25hrs

Sunday, January 29, 2017

Welcome to der Family : der Pacemakers #95 (PM95)

Report for Pacemakers Running Club Malaysia

Personal Details:
Name : Lee Hui Seng
Hometown : Taiping,Perak.
Home : Bukit Rahman Putra,Sg Buloh
Secondary Education:
St George School,Taiping
St.Patrick School,Singapore
A Levels:Methodist College Belfast
Tertiary Education:
B.Eng.(Hons) Civil Engineering, Queens University Belfast
M.Sc. Structural Engineering,Newcastle Upon Tyne,England.
Profession:4 years in London as Assistant Resident Engineer (1989-1993)
Currently,specialising in retaining walls for roads,bridges and highways.

Famemas Running Group:
I currently manage an active whatsapp group with about 135 runners.
We provide an information service and share news on coming and past runs and marathons.
Plus quotes,tips and strategies on running.
Plus social networking and fellowship among runners.
Our running group consists of a good mix of both casual and elite runners,and event organisers.They come from all races,ages, gender background and locations in Malaysia.

Passion/Hobbies:
Badminton,Running,Travelling
Participated in Bangkok Marathon

Past running history:
I was too chubby as a kid until they called me 'Tua Pui Seng'.
I was introduced to running in 2004 by a Famemas sports supporters club member.
I never thought I would pick up running, having undergone a heart operation in 1996 at Mount Elizabeth Hospital in Singapore for constrictive pericardectomy.

Why I run?
Apart from the main objective of healthy living,I love collecting medals,trophies, running tees,certificates and bibs.Medals will be hung on IKEA drying racks.At times,when my wardrobes are full of tshirts, I give away preloved ones to children charity homes.
Running forces me to wake up early and sleep early.My competitive races are effectively my LSD runs.
Running allows the entire family to travel and enhances family bonding.
Running allows me to enjoy scenery along the race route.

Year 2016 is a record of sorts for me,until I was called the most crazy and hardcore runner by Pacemakers Club.
Number of events participated: 81 Nos
Total Distance clocked: 1,031km

My running strategies:
1.   Employ the right running strategies.Use proper breathing techniques.
2.   Readup on current running articles and attend running clinics.
3.   Train regularly in my neighbourhood in Bukit Rahman Putra.
4.   Rest and sleep well the night before races
5.   Watch diet.Avoid oily food prior to races.
6.   Clear bowels before running.
7.   Take fruits every lunch and dinner time.
8.   Clear mind mentally before and during runs.
9.   No alcohol or sex the night before races.
10. Right motivation from friends and family
11. Take part in as many races as possible that suit running regime
12. Analyse past and present timings and build on strengths and weaknesses
13. Wear good running shoes and wear heart rate monitors each time.
14. Use available running apps to aid training
15. Avoid streneous back to back (b2b) races
16. Stay injury free by doing proper warmups and warmdowns
17. Train by running uphill
18. Arrive early at race venues to calm mind

Personal Bests
10km 47min 4.7min/km
12km 56min 4.7min/km
15km 1hr 19min 5 3min/km
21km 1hr 48min 5.1min/km
30km 3hr 1min 6min/km
42km 4hr 19min 6.2min/km
My favourite distance is 10 to 21km.

My pride in running:
I not only run for medals.Now I run for trophies.Not so much for cash prizes.You can earn back money but trophies and medals are your momentos and souvenirs for life until we kick the bucket!
My motivation is to strive for podium finish.
Usually I stay back after races to mingle around with other runners and will be one of the last to leave venue.I love to see happy faces of runners and volunteers.

Motto and future aspirations:
To inspire and motivate others through running.To constantly improve myself to be equal or to be better than others.
As a senior veteran category runner,I hope to run for many more years to come,maybe 70plus years old.











Best regards,

Brought 2u by Lee Hui Seng @ PM95

Thursday, January 26, 2017

Race Results - Rawang Bear Run 2017, Chardikala Run 2017, Sun Life Malaysia Shine Resolution Run 2017, Conquer The Trails@Kiara Trail Run 2017, Rooster Fortune Glow Run 2017 and 24 Hour Run 2017

What : Rawang Bear Run 2017
When : 22th January 2017 (Sunday), 7:00am
Where : Anggun City Rawang
Distance : 12km (11.86km by Ronnie See's GPS Kok)
Podium : Top 10
Website : Click here!

Men Open Speedster 12km:
48.49 - Ng Guo Shen, Pm97 (9th) - Podium!! 
50.10 - Chin Teck Sin, Pm18 (17th)
51.09 - Kenny Wong Kok Wai, Pm69 (20th)

Men Veteran Speedster 12km:
00.00 - Kok Meng Cheu (00th) - Podium!! 
49.43 - Ronnie See, Pm1 (8th) - Podium!! 
51.40 - Naresh Kumar, Pm37 (11th)
51.32 - Ken Lam, Pm20 (12th)
54.00 - Melvin Lim (15th)

Women Open Speedster 12km:
55.39 - Angel Tang Chai Ling, Pm61 (2nd) - Podium!! 
1'16.00 - Kong Yen Erl, Pm41 (00th)

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What : Chardikala Run 2017
When : 21th January 2017 (Saturday), 6:00pm
Where : Lake Garden, KL
Distance : 5km (4.26km by Lim Kian Huat's GPS Kok)
Podium : Top 10
Medal : Finisher for all
Website : Click here! 

Men Senior Veteran 5km:
17.31 - Lim Kian Huat, Pm5 - (Champion) - Podium!!

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What : Sun Life Malaysia Shine Resolution Run 2017
When : 22th January 2017 (Sunday), 7:00am
Where : Padang Merbok, Kuala Lumpur
Distance : 12km (11.95km by Goh Shu Wei's GPS Kok)
Podium : Top 5
Medal : Finisher for all
Website : Click here!

Men Open 12km:
49.32 - Goh Shu Wei, Pm87 (00th)
1'25.39 - Alan Leong Chee Choong (00th)

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What : Conquer The Trails@Kiara Trail Run 2017
When : 22th January 2017 (Sunday), 7:00am
Where : Taman Lembah Kiara, Taman Tun Dr. Ismail, Kuala Lumpur
Distance : 13km (13km by Yap Chee Ching's GPS Kok)
Podium : Top 5
Medal : Finisher for all
Website : Click here!

Men Veteran:
2'41.18 - Yap Chee Ching, Pm68 (00th)
2'48.00 - Chua Eng Siong, Pm35 (00th)

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What : Rooster Fortune Glow Run 2017
When : 22th January 2017 (Sunday), 8:00pm
Where : Setia City Oval Lawn, Setia Alam, Selangor
Distance : 10km (10.04km by Kelvin Chu Jia Leh's GPS Kok)
Podium : Top 3
Medal : Finisher for all
Website : Click here!

Men Open:
51.29 - Kelvin Chu Jia Leh (00th)

Men Veteran:
1'05.00 - Yum Kin Kok, Pm65 (00th)

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What : 24 Hour Run 2017
When : 21th January 2017 (Saturday), 3:00pm - 22th January 2017 (Sunday)
Where : Malaysia Agro Exposition Park Serdang (MAEPS)
Distance : 1.3528km per Loops
(*Run as much as you can in 24 hours the longest distance cover by runners as a winner)
Podium : Top 3
Medal : Finisher for all
Website : Click here! 
Official Result : Click here!

Men Age 30-39:
22'50.33 - Lee Teck Wai, Pm57 (43/74) - 70 Laps - 100.122km

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updated by Weng Woo @ Pm83, 26th January 2017, 17:50hrs

Thursday, January 19, 2017

Race Results - Vibram Hong Kong 100 Ultra Trail Race 2017, WaterGate 16 Hours Ultramarathon 2017, Spring Run 2017, Twincity Marathon 2017, Chombueng Marathon 2017 and Ho Chi Minh City (HCMC) Run - The City Marathon 2017

What : Vibram Hong Kong 100 Ultra Trail Race 2017
When : 14th January 2017, 8:00am (Saturday) - 15th January 2017, 2:00pm (Sunday)
Where : Pak Tam Chung, Sai Kung Peninsula - Rotary Club Park (Tai Mo Shan)
Distance : 100km (100km by Fong Sai Siong's GPS Kok)
Podium : Top 3
Medal :
A Gold Award trophy for participants finishing in under 16 hours
A Silver Award trophy for participants finishing in under 20 hours
A Bronze Award trophy for participants finishing in under 24 hours
A medal for participants finishing in over 24 hours but under 30 hours
A unique souvenir warm garment (hoodie-style) will be awarded to all finishers
Website : Click here!
Official Result : Click here!

Men Category :
19'03.54 - Jeff Ooi Joo Wan, Pm67 (516/1249) - Silver Award Trophy!! 

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What : WaterGate 16 Hours Ultramarathon 2017
When : 14th January 2017 (Saturday), 8:30pm - 15th January 2017 (Sunday), 12:30pm
Where : Taman Seri Empangan, Precint 5, Putrajaya
Distance :  5km / loop (run as many loops possible within 16 hours)
Podium : Top 3
Website : Click here!
Official Result : Click here!

Men Open:
8'21.35 [50 km] [10 Laps] - Fong Sai Siong, Pm50 (166/320)

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What : Spring Run 2017
When : 14th January 2017 (Saturday), 7:15am
Where : Centro Mall, Klang
Distance : 6km (5.86km by Ronnie See's GPS Kok)
Podium : Top 10
Medal : Finisher for all
Website : Click here! 
Official Result : Click here!

Men Open 6km:
22.30 - Goh Shu Wei, Pm87 (6th) - Podium!! 
23.00 - Ng Guo Shen, Pm97 (8th) - Podium!! 
23.27 - Goh Jing Jing, Pm100 (10th) - Podium!! 
23.54 - Kenny Wong Kok Wai, Pm69 (12th)
35.11 - Alan Leong Chee Choong (00th)

Men Veteran 6km:
23.48 - Ronnie See, Pm1 (6th) - Podium!! 
23.58 - Ken Lam, Pm20 (7th) - Podium!! 
24.08 - Naresh Kumar, Pm37 (8th) - Podium!! 

Men Senior Veteran 6km:
24.05 - Daniel Tan Soo Liang, Pm3 (2nd) - Podium!! 
26.30 - Lee Hui Seng (10th) - Podium!! 

Women Open 6km:
29.38 - Carol Tan Khai Jou, Pm76 - (Champion) - Podium!!
31.00 - Yuki Cheong, Pm77 (2nd) - Podium!! 
33.45 - Peng Peng Bird (6th) - Podium!! 

Women Veteran 6km:
31.30 - Angeline Thean Chooi Wan (11th)

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What : Twincity Marathon 2017
When : 15th January 2017 (Sunday), 4:00am
Where : Persiaran Flora, Cyberjaya
Distance : 10km (41.8km by Lee Teck Wai's GPS Kok)
                     5km (4.92km by Goh Jing Jing's GPS Kok)
Podium : Top 5
Medal : Finisher for all
Website : Click here!
Official Result : Click here!

Men Open 42km:
3'29.17 - Lee Teck Wai, Pm57 (6th)
3'46.59 - Chin Teck Sin, Pm18 (23th)
3'56.02 - Liew Kim Yoong, Pm86 (00th)

Men Senior 42km:
3'25.17 - Kok Meng Cheu (5th) - Podium!! 
3'49.49 - Real Ho Yuen Loong, Pm89 (11th)
4'45.36 - Lai Fong Sang, Pm38 (101th)
5'04.39 - Yap Chee Ching, Pm68 (159th)
5'39.00 - Chua Eng Siong, Pm35 (00th)

Women Open 42km:
3'46.33 - Angel Tang Chai Ling, Pm61 (2nd) - Podium!! 
5'44.30 - Kong Yen Erl, Pm41 (37th)

Men Open 21km:
1'33.48 - Ng Guo Shen, Pm97 (9th)
3'03.15 - Alan Leong Chee Choong (00th)

Men Open 12km:
55.35 - Ken Lam, Pm20 (9th)
1'01.03 - Fabio Lee Kin Leong, Pm45 (00th)

Women Open 12km:
57.26 - Audrey Ong, Pm75 (3rd) - Podium!! 

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What : Chombueng Marathon 2017
When : 15th January 2017 (Sunday), 4:00am
Where : Chom Bueng District, Ratchaburi, Thailand
Distance : 42km (42km by Tay Poh Chye's GPS Kok)
Podium : Top 5
Medal : Finisher for all
Website : Click here!
Official Result : Click here!

Men Category 50 - 54:
4'21.52 - Tay Poh Chye, Pm66 (44/181)

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What : Ho Chi Minh City (HCMC) Run - The City Marathon 2017
When : 15th January 2017 (Sunday), 4:30am
Where : Crescent Plaza, 105 Ton Dat Tien street, Dist 7, Phu My Hung, HCMC
Distance : 42km (42km by Lim Kian Huat's GPS Kok)
Podium : Top 3
Medal : Finisher for all within cut off time 8 hours
Website : Click here! 
Official Result : Click here!

Men Category 42km:
3'35.15 - Lim Kian Huat, Pm5 (00th)

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updated by Weng Woo @ Pm83, 19th January 2017, 19:09hrs

Friday, January 13, 2017

Race Results - IOC Run 2017, MPI Generali Run 2017, Lunar New Year Run 2017, UKM Care Run 2017 and Wangsa Maju Fun Run 2017

What : IOC Run 2017
When : 7th January 2017 (Saturday), 6:00am
Where : Open University Malaysia Main Campus, K.L.
Distance : 8km (9.18km by Goh Jing Jing's GPS Kok)
Podium : Top 3
Medal : Finisher for all
Website : Click here! 

Men Open 8km:
40.56 - Goh Jing Jing, Pm100 (2nd) - Podium!! 
40.59 - Naresh Kumar, Pm37 (3rd) - Podium!! 

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What : MPI Generali Run 2017
When : 8th January 2017 (Sunday), 7:00am
Where : Padang Merbok, Kuala Lumpur
Distance : 10km (10.41km by Ronnie See's GPS Kok)
                     5km (4.92km by Goh Jing Jing's GPS Kok)
Podium : Top 5
Medal : Finisher for all
Website : Click here!
Official Result : Click here!

Men Open 10km:
36.25 - Farah Soh Wai Ching, Pm55 (4/982) - Podium!! 
43.35 - Goh Shu Wei, Pm87 (20/982)

Men Veteran 10km:
45.10 - Ronnie See, Pm1 (13/493)
46.01 - Ken Lam, Pm20 (19/493)
1'05.14 - Chua Eng Siong, Pm35 (141/493)

Men Open 5km:
20.08 - Goh Jing Jing, Pm100 (2nd) - Podium!! 

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What : Lunar New Year Run 2017
When : 8th January 2017 (Sunday), 7:00am
Where : Urban Park Setia Alam
Distance : 10km (9.28km by Alan Leong Chee Choong's GPS Kok)
Podium : Top 3
Medal : Finisher for all
Website : Click here!

Men Open 10km :
1'04.54 - Alan Leong Chee Choong (00th)

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What : UKM Care Run 2017
When : 8th January 2017 (Sunday), 7:00am
Where : Dataran Panggung Seni, UKM Bangi
Distance : 10km (9.2km by Chin Teck Sin's GPS Kok)
Podium : Top 3
Medal : Finisher for all
Website : Click here!

Men Open 10km:
40.56 - Chin Teck Sin, Pm18 (4th)

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What : Wangsa Maju Fun Run 2017
When : 8th January 2017 (Sunday), 7:00am
Where : Tungku Abdul Rahman University College KL
Distance : 8km (8km by Yum Kin Kok's GPS Kok)
Podium : Top 3
Medal : Finisher for all
Website : Click here! 

Men Open 8km:
42.00 - Yum Kin Kok, Pm65 (00th)

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updated by Weng Woo @ Pm83, 13th January 2017, 17:19hrs

Thursday, January 12, 2017

Pacemakers Anniversary Run 2017 (PAR13) - Register Open!



Date : 4th June 2017, Sunday
Starting Time : 7.30am
Venue : Padang Merbok, Kuala Lumpur
Distance : 3km X 5 Runners 
Category : Mixed Team | Mixed Veteran
Trophy : Top 15 (Mixed Team) | Top 3 (Mixed Vet) | Top 3 (Best Dress)
Limited Entry : 200 Teams only!

* Each team will be entitled to a set of 5 event t-shirts which are different in colours (yellow-blue-pink-red-black). Each team member is required to choose a different colour and indicate the size required.

* Event t-shirts are also available in junior sizes ranging from age 4 to 12.




Monday, January 09, 2017

Welcome to der Family : der Pacemakers #42 (PM42)

My name is Tan Wah Sing and was born in Jan 1957. Along my marathon journey I was conferred with other name-calls such as barefootsing, bising (at one time I made too much noise in bank), Wah Shuk, Wah Koh (make me feel young), Tang Ha Hsin (I was often late and even issued a LMC ticket when boarding a flight to KL, LMC = last man coming) and of course the most famous one is Sifu (as if I know kong fu). I live and work in Kuantan and while my family is in KL, I commute every weekend to the city and taking part in run events at the same time. In my younger days I was indifference to sport and the only game I played during my school day was table tennis. When I commenced my career at 23 I indulged myself into a devoted white collar working class craving for promotion and higher income. My unhealthy lifestyle has taken a toll to my health as often I was under duress stress after having to slog for long hours especially when I started working in KL.

One fine day I got an invitation from a business friend to hike up Bukit Pelindung hill near Telok Chempedak beach in Kuantan. I thought it is an easy climb not until I realized my stamina was so bad that I was completely pumped out and  I could heard him vividly yelling to remind me that we had not even reached a quarter of the ascent. In order not to disappoint him I dragged my wobbling legs and weary torso gradually at snail pace to reach the summit.  At that time I was 42 and began to ponder and worry about my health.  From then on I started to show keen interest in exercise.

Besides hiking I also tried to do some jogging. I bought myself a pair of running shoes and started to jog alone in places where not many people were around as I was rather reserved at that time. The beginning was tough to adjust the time and find the right running shoes to suit my widely spread forefeet. As I ran more frequent getting the intrepid to explore and joining some run groups such as the hasher to gain more confidence and avoid boredom. I began to realize it’s better to find friends to run together as they can help me to stay focus and motivated. After some time injury began to stalk me when I embarked into more runs and participated in race events. After one year it turns out so bad that I have to discard my running shoes and try to jog barefoot instead. Surprisingly I enjoy it more despite of the initial setback on injury to the soles of my foot and some minor pain to joints and muscle. During the transition switchover from shod to unshod some run-mates implored or even warned me that running barefoot could become paralyzed.  I can’t blame them as at that time running barefoot is insane to many and there is very little reference to find on internet. It took me almost a year to accustom to run barefoot and have the audacity to take part in races and even marathon. My first barefoot competitive 10km charity run was in 2000 and did my virgin marathon in 2001.

I celebrated my 100th barefoot marathon in the recent SCKLM on 7th August 2016. Running has given me so much pleasure and benefit I am passionate to treat it as my main hobby. It has also given me the opportunity to take part in oversea marathons integrated with holiday to relief from work.

As a procrastinated poor writer I am sheepish to say that it took almost a year for me to write this report since Ronnie sent me an invitation in January. If not due to persistence of Kahwai’s reminders I could have forgotten about it. I owe him a treat on the banana leaf rice for that.

Nevertheless it is an honor to be a member of Pia family. I still recall vividly those good old days when I started to pace together with Ronnie and some members of the Pacemaker group. They really can run like cheetah and I have to gasp for air in order to trail behind. Many of them have improved leaps and bounds now and I can’t even see their shadows during competition. Keep up the good work and cordial spirit. Run safe and keep injury away.

25th July 1999 My first Kuantan Hash Half Marathon

 27th November 2011 Nike – We Run KL 2011 (We take it as a friendship run)

 3rd March 2013 Brooks Half Marathon (Pia to finish)

 3rd July 2016 Geralton Marathon in Western Australia
(Little boy waited patiently for high-5)

7th August 2016 Standard Chartered KL Marathon at Dataran Merdeka
(My 100th barefoot marathon)


Best regards,

Brought 2u by Tan Wah Sing @ PM42

Welcome to der Family : der Pacemakers #75 (PM75)

First of all, thanks Ronnie for inviting me to join the Pacemakers Malaysia. It is my honor to become one of the members of "Der Spirit of PIA”!


About Myself
Name:  Ong Sueming, Audrey
Height: 157cm
Weight: 43.5kg
Hometown: Taiping, Perak

Why I Run?
I started jogging when I was in high school. At that time, my intention was to lose some weight. However, as years go on, I was addicted into it and started to RUN until now and will continue this journey in future and forever.

There are varieties of reasons that I love running:
1. Running makes me look good (both internally and externally).
2.Running eases my stress and tiredness.
3. Running makes me happy and relaxed.
4. I can make lots of friends during running training, races etc.
5. Running helps me to boost up my self-confidence.
I am a girl who loves Running. I do not aim to get anything but just to run for myself, my health and fitness.

A little of my future goals in running:
10 km – sub 45 minutes
12 km – sub 52 minutes
15 km – sub 1 hour 5 minutes
21 km – sub 1 hour 45 minutes
42 km – hope to achieve a good timing which I am really satisfied with.

Best regards,

Brought 2u by Audrey Ong @ PM75

Welcome to der Family : der Pacemakers #93 (PM93)

Dear all PM friends,
First of all, I would like to thanks Ronnie for inviting me into Pacemaker Malaysia family, I am glad that I could be part of the members to have fun and run together.

About myself

Name : Daniel Lai Yew Jun
Age : 21 years old
Job : Student
Height : 174cm
Weight : 65kg
Hometown : Penang

Introduction
I am a young sport enthusiast who love to discover about different sport, and always consider sport as a healthy game that keep us fit and healthy. Before I exposed to running, I was interested in playing badminton and football like kampung style without any right techniques and skills. After years of playing without improvement and for fun sake. I used to be a skinny kid when I haven’t expose to running, because I do not eat well and take care of my diet .After I started join running, I learnt many different thing from different sources such as friends, instructor, coach, articles and books. I have no experience and knowledge about sport when I was young, until I joined this running community, I see different people, and learn different things.

How I started running
One day, I joined a run in Taman Jaya back in 2010 which is a charity run in june and I got 4th placing on podium. That was my first time podium ever after entering secondary school , this motivates me to grow passion in running. So from there onwards, I always join running event and started to do some research on running since I have zero knowledge about running. Until 2011, I requested to join school team and fortunately, I was able to get in top 5 for 5,000m track and field district level competition. I’ve seen many athletes who are much stronger than me , so I wish I could be one of them as well after years of training. In 2011, I am still a beginner who don’t know about those training program, so I seek for those running clinics for guidance. I could really woke up very early in the morning just to take LRT to different places to join those event, such as running from Masjid Jamek LRT to Lake Garden for a running clinic. From 2012 onwards , I started a proper training with a school coach for 6 months , I really got improvement and getting stronger, managed to represent district to state level competition . Unfortunately, that time I wasn’t able to perform well, as I was too nervous before competition, and not well prepared . Also ended up with injury in the mid of the year due to over intensive training for fast improvement, so I stopped until my SPM over, then I started back in 2013 ,18 years old my goal for that particular year was aiming half marathon because I have enter category of Men Open which I think that I should go further to gain experience for longer distance running. So I did my first HM in BSN PNM with timing of 1:27:12 . 2nd time I did in PBIM with 1:26:43 .

As life goes on until 2014, I joined Dirigo team to participate Full Marathon, I was surprise that in order to be part of the team , I have to run a FM .So I decided to put myself into a challenge to be youngest and fastest Marathoner in Malaysia , targeted to go sub 3. In 3 months time I really train very hardcore with weekly 80-100km mileage, my legs really hard to adapt as I was still young and busy on my college assignments which cause me to have insufficient of rest. At the end, I did 3 hr 07 min for my virgin FM in SCKLM 2014. My timing was ruined because I have not enough of experience in FM and my nutrition plan was not well prepared because I got cramp at km36. In 2015, I have a serious plantar fasciitis which stopped me from running for few months, but I can’t live without exercising after I started, so I decided to do other training like cross training to maintain my fitness level. In 2015 and 2016 I started to do more strength training to have an overall fitness instead of being a typical skinny runner. Sports have too much things to learn, until now I am still discovering the knowledge in order to stay fit and healthy .

My workout routine
Last time I planned my training in a stressful way, because I did a lot of high intensity training in a week, but after discussing and learning from different sources, I have changed the method of training. Different training plan suit different people, because everyone has different body and living lifestyle. I always listen to my body in order to perform well, and prepare for big races. Well planned training program could really improve my performance very fast, when I used to do many high intensity training in a week compared to lower volume of high intensity training, I get better in lower volume high intensity training. Because rest is also part of training.

My Running Motivation

I always push myself to be a better me, because I always believe I can. It takes time to grow from weaker to stronger. I always see those professional athlete as my motivation because I want to be one of them in one day. My friends and those supporter are my motivation that keep me ignite . In order to achieve this, I always see Discipline is the main component in order to success , because we need to put ourselves out of comfort zone to achieve better future. No matter how busy is my life, I would at least put in a short period of exercise instead of skipping workout.

What makes me love running

1. I love to join competition because I can see myself in what level of fitness among the people in the society.
2. I want to define my strength to see my limit and weakness for further improvement.
3. I like to share experience and knowledge with people to help people to achieve life goal.
4. Running is the cheapest sport to invest, and it give a better heart for better health.
5. I can burn a lot of calories, so I would not worry of my diet
6. I like to join different community to expand my social network and get along with new friends.

PB:
5km   - 17:30
10km - 36:00
HM   -  1:23:15
FM    -  3:07:10

 
                            2010

                            2011

                           2012

                                       2015

                                     2016

Best regards,

Brought 2u by Daniel Lai @ PM93