ENERGY EFFICIENCY RUN 2017

Date: 15 April
Venue: Suruhanjaya Tenaga(ST),Putrajaya.

Almost miss this event when I fotgot to register online due to my busy days at work when the registration was opened.Luckily I had myself registered with a friend at ST when they opened for a walk in registration on 7 April 2017 last week.

Why this event is special to me?
1. Organised on once in two years by ST.

2. I used to work with ST for about 7 years before I left in 2011.Still having a lot of good friends working there.

3. The event is about promoting to the public and business community about the importance of using energy in our daily life with no or little wastage.As the player in the EE industry itself, it is natural for me to show my support to this event.

4. In 2015 I joined this event for my 2nd 10km run and I puked just after I crossed the FL.It was the first time I encountered such problem in a running event.So, I had a personal mission to finish the run in a better shape this year.

5. I met Fyrus for the first time and he later introduced me to #anonymousrunners running group.My new friends from this group have my closest running friends until today.

4.30 a.m.
Woke up.
Took bath and then woke Zakwan and  Fareesya up as well.Then I sent both of them to my in-law's house in Putrajaya which is just nearby the event venue.

My wife  had another event, Krispy Creme Joy  Run at UM KL and she went there with her friends.

5.45 a.m
Arived at my in-law's house and dropped my kids.Then I went to Masjid Besi for Subuh Prayer.

6.30 a.m.
Arrived at the event venue.
So lucky to get a parking spot just nearby the FO area. Get myself ready and started to do the warm up workouts.Tried some slow run to test my thigh muscles that have got some pain since Wednesday.The pain has  stopped me from running after Wednesday morning with the hope  to recover enough to run comfortably at the EE Run.
Still felt some pain, however I decided to continue with the run but will do it cautiously and carefully by not pushing too much about getting good timing or whatsoever.

Arrived at the venue

Met Adzyan Hamid during warming up while he was doing the same.Then my friends Fyrus Azim Aznizan Mohd Ali, Alif James Zamri Harun and  Afzanizam Nor Azmi also arrived.

Then I had chats with some of my friends from ST at the event area.

Adzyan

Afzanizam and Zamri(from left)

Close to 7.00 a.m.
Runners called to join the warming up session led by a lady behind the FO area.

7.10 a.m
All 10km runners instructed to gather in the FO area.

At the flag off area

Met again bro Kayrol Jahi here. He was the one who chatted with me after I puked in 2015 run until I recovered from my dizziness and able to stand up and walk again.Glad to meet him again and he looked much slimmer.He told me that he has already lost his weight from 90 over kg to only 80 over kg now.

Kayrol Jahi

7.15 a.m.
The flag off
I started my run smoothly and cautiously.I was able to clear myself from the heavy traffic of runners after about 500 metres.

My run
For the first time I tried not to be guided by the pace indicated from the Nike+ Running Club by keeping it on but  I disabled the sound.
My plan from the start was just to run comfortably and tried not to aggravate the pain at my thigh.It wa pretty good to see the  signage for every km passed along the route provided by the organiser.The route was also the same route just like in 2015.The only major different it was hotter in 2015 due to the  much earlier sunrise.

I ran pretty comfortably until the 5km.Still feeling some pain but it did not really trouble my movement to run.I assumed I was running at about pace 6 up to that point.However not long after that, I started to feel more pain and I just slowed down a little bit to ease it. Then at about the 7km, Fyrus, Zamri Harun and Alif passed me.Ran with them for while but could not catch up with them and I had take a short walk to ease my pain that started to trouble me to keep running.
Then, I ran again.Then I saw Zamri also walking in front of me and we ran slowly together when I reached him.At this point, Fyrus and Alif were totally out of my sight. This was about less than 2km from the FL. Zamri told me that we still could finish the run under one hour if we continue running at the same pace that we were running.
Zamri naturally is much faster runner than me and he is now still under the recovery process after the knee injury in the middle of last year.
Then Zamri encouraged me to continue and he had another walk again.I understood his condition and agree with him that is no point to push too much because he is still recovering.

In the same time, my the pain at my thigh was not getting better too but somehow, my mind just to say to keep running with another sub 1 for 10km run was possible.

Running by forgetting the pain to the finish line.

Photos by: Duta Foto

Honestly I was pretty surprised when Zamri told me that I still could make the under one hour mark before that.It indicated that, with the pain that I had to manage and few stops and walks I did before, at least I was still running under the 6mins/km pace up to that point.

With the encouragement from Zamri mixed with possibility of making another good time for the run, suddenly I felt so excited which pumped my body to continue to run to the FL.At that time, the sun has already risen and the ambient already hot and humid with the sunlight.
At the last turn, 10km runners started to mixed with 5km runners and I saw some few friends from ST also were running towards the FL which was about another 500 meters more to go.
As I was running closer to the FL,  I saw Fyrus again and made a turn towards me and then ran with me to the FL.

I think, from the time I pushed myself after Zamri started to slow down, I totally forgot about the pain at my thigh especially the right one.What in my mind for the last about one over km was only the FL and I wanted to finish as strong as possible.It was pretty fortunate for me when one of the photographers, Ariffin DutaFoto at the event captured me in few photos.
When I saw that photos after I was tagged at my FB page, I know that my face was not able to hide my pain in that moments.

Finally I reached the FL with both of my hands raised again into the air.What a run and again at that moments, the pain felt was almost gone.When I stopped my NRC, 57 minutes was the unofficial time for my EE Run 2017 run.Personally, it was the best time for me for my 10km run in 2017 as well.

Finished it stronger this time!

To achieve in conditions where the preparation was far from ideal for the last two weeks building up to thr event, I felt much accomplished about it.
Another best of part of it  is, I did it without using the pace to guide me like I always do using the NRC for all my runs before this.

The pain at my thigh was caused by one of my workouts at the gym on Tuesday morning.
It happened when I did the workout to strengthen my knee and hip muscles.I wrongly positioned myself when I did the squatting with weight lifting equipment that suddenly injured some part of my thigh muscles.Initially I thought it was just a normal muscle sore after the workout and I did another 5km run in the following morning.Only after that I felt it more painful and started to affect me when I moved to walk or when I tried to run.

The performance.
When the official results published, I ran with the time of 56 minutes.Officially my PB for 2017 after 59 minutes at KL Int. New Year Run and MPI Generali Run in January.
After my new PB for 12km at the Idol Charity Run UKM last month, this result really added more good memories in my running adventure.

My performances in 2017 and 2015.

After receiving the medal and goodies bag, then came another best part of every running event.
Looking for running friends and making new friends and followed with taking as many as possible photos with them.
Glad to met my good friend Ven Goh who secured 6th in Men Veteran Category.

Ven Goh

Putrajaya walk and run group.

Mi-g raji from Pahang

Anonymous Runners

Met a FB friend from Pahang for the first time Mi-g Raji.Also took group photos with my brothers and sisters from Anonymous Runners Sofia Nori Bhuvana Sumangali Syakir Isa with our group tee and then with friends from Putrajaya  Run and Walk Group led by Pak Engku Raja joined by AB Malek Idris Suria Kencana Amirrudin JinggoPower Yokomaha  and others. Also met the veteran runner like me Wak Omar after our last meeting at ASHM 2017.

I felt so glad as well when I met the former boss of MAS and Malakoff Ahmad Jauhari Yahya who also run with others at his 63 years old.He is also know as an avid triathlete.He is one of fitness idols and I wish to be healthy and fit like him at his age.

63 years old triathlete.Ahmad Jauhari Yahya

I left the venue at about 9.30 a.m to fetch my children to go home. I reached home with another great memories from EE Run 2017.I was still living with that memories although my thigh started to be painful again after I have cleaned myself to get myself ready for a lunch.It was more painful and I knew that I would need longer time to be fully recovered from it.

Hopefully I will have another great memories in EE Run in 2019. In sha Allah.
Congratulation to ST for another well organised and successful event!

"Use Energy Efficiently"

RAINY DAY+MUDDY AND SLIPPERY ROUTE=HLTR 2017

Hulu Langat Trail Run 2017(HLTR 2017)

Date: 2 April

Location: IKBN Dusun Tua, Hulu Langat

Category: 17km,Men Veteran

Returned to HLTR after a great experience of my first ever trail run at this event last year.Finished fairly strongly for a 10km last year and decided to move to 17km distance this year and planned as my second trail run in 2017.

Preparation.

Other than running before the event with the purpose of building some fitness and trying to do some workouts to keep my lower body joints  such as knee and ankle to feel a little bit strengthened, honestly, I don't really do any truly planned preparation for trail run events that I have been partcipating.

Trail is not about the timing me for me.It's about varying my running activities that will keep me fit and healthy while enjoying the nature and views throughout the route.My plan is often to have 3-4 trail run events in one running calendar year.

Road run events are still my preferred choice for my running routine.

For HLTR 2017, the preparation was not that ideal due to the rainy season in recent weeks.I had only a 6km run  and few gym workout sessions during the weekdays this week to prepare my fitness.

However, I believe that I would not have any problem to go out there and finish the run.
For gears that I would like to wear, initially I thought of using my hydration bad that I still have not used since I bought it in July last year.However, after looking at the route map during the RPC, I decided not to because 4 water stations already provided.That I truly believe should be sufficient and I just decided to use my waist belt with two little bottles with extra liquid that may need before reaching the WS.My plan was just to refill the bottles with water when I reach any WS along the route.
To be truthful, when I tried to use my hydrabag during a normal run, I truly don't feel comfortable running with so much stuff attached to my upper body.The clingging weight and sound of the hydrabag that filled with water in the bladder at my back and bottles in front really distracting me while running.
Now I am still waiting for a 25km trail run event at Klang Valley that I can participate which is the main reason I bought the hydrabag in the first place.

Before the flag off.

I arrived at IKBN Dusun Tua at about 5.45 a.m and it was raining non-stop from the evening of Saturday until I found a a spot to park my car at the venue.It was forecasted that HLTR 2017 would be with the rain to deal with.

Arrived and raining

What pissed me off a little bit was, those who arrived early were asked to park their vehicles so much far  from the FO area than those who arrived later.I had to walk quite a distance from my car to the mosque within the IKBN complex in the rain to perform Subuh prayer and then returned to the car again to get myself ready with shoes and other gears before going to the FO area.I met others who were also pissed of as much as I did when asked by the RELA members to park that far.

Compare to the last year, the rain really made the FO area looked less lively  because all were seen gathered at covered spaces available.However,it was quite organised until the time runners were invited to join the warm up session led by a charming youn male instructor.

I met Yusmadi after I sent my small bag for luggage keeping.Before that, I met a new friend Hafiz Amir who was just returned from Gopeng Ultra run like Yusmadi.He said today, he is a pacer to a friend.Three of us had a short chat before I left looking for other friends.

Yusmadi and Hafiz Amir

Then I met Alzmer and later Roszalee arrived at the FO area.We took some photos at the event photo booth before the warm up session started.

Alzmer(blue) and Roszalee(orange)

It was still raining although not that have throughout the warm up session that lasted for about 20 minutes untill runners instructed to move to start at the FO arch. Over there, I met friends from Putrajaya run+walk group members and of course we took more photos because it is always nice to meet each other at an event like this because most of the time we have just been connected via facebook.

Happy faces before the flag off 

Learning from the hard lesson at ASHM, I did bring a proper cover to protect my phone from the water this time.It was properly kept in my waist pouch this time.

The flag off.

My first 17km trail run and also my first trail run with the rain was expected till the end.My mind was mixed with excitement about the run and cautious about how to overcome the rainy day to finish it.

The flag off started with the 17km distance runners.In the rain, runners left the FO arches gradually and slowly for non  competitive runners. I was sandwiched among other runners until we slowly leaving the IKBN facilities to run at the road surface for about 2km passing the main road and followed by housing areas.

The route and my run.

The off road surface only truly started from about the 2-3km if I am not mistaken.We were welcome with the muddy trails entering the natural and more green areas.

Running at this type of off road surface in the rain is more unpredictable in term of safety risks.

Runners must be extra cautious for every step because they will never know wheather every surface that they step onto will give the same grip to their shoes or not.

They might slip at anytime and could be very dangerous.I personally have almost slipped few times throught the run but the momentum of my run was the big and enable me to balance my body or to hold on something by hand that prevented me from falling.

The earlier parts of the off road route of the HLTR this time was very challenging with a lot of wet and slippery uphills and followed by downhills due to the rain.

We were brought to run to pass through different surfaces and what made every surface more challenging this time was because all were wet.

However, I expected more after watching videos and looking at photos from the 16km route last year.

The off road route then mixed with road surface where I believe the distance was quite long too.At one stretch we were running for about 2km on the road surface and with the trail run shoes, it was really uncomfortable at some points I just walked because it started to hurt my foot when I tried to push further.

There one more road surface stretch after that and followed by the last one which was about another 2km stretch to the FL.

I was also eagerly waiting the river crossing experience this time but again I was left disappointed.It was fairly a dry weather for last year's version we just met with a very shallow and short river crossing experience where the water level did not even reach my knee.That is why with the wet season this year, I expected at least the water should be at least to reach my waist with longer distance to cross.Again I was left disappointed when there was only one very short river crossing and the water was not even reaching my waist.Just after that crossing, we had to run on the road surface again.

The river crossing moments

I was left disappointed with that because it look like it was more interesting and challenging route last year than this year.However it was still a nice experience to cross the river.Thanks to Jimmy for capturing the river crossing moments.

Photo by: Action Pix Malaysia

For other parts of the route, I have little complaints  because I did enjoy the variety of the sceneries that keep me loving trail runs experience.It was quite fortunate this time, my good running friend Jimmy Yap also took my photos while we were running together at some stretches.

This is a trail run!

The rain  stopped after I have passed about the half way mark of the route and I started to to take photos using my phone after that.

I did some selfies and at some checkpoints, the crew helped me to snap my photos.

Forget the pace, just have fun!

Thanks to each of them especially my friend Amir Syahmi who was on duty too this time

With Amir Syahmi at the checkpoint.

There were exactly 4 water stations provided and thanks to all awesome and cheerful crews who manned each WS and checkpoint.At one WS fresh watermelon and banana were provided other than water.It was truly great for runners when we were reaching towards the final few km of the run.

Shah@Asyswawa Lubuk Kelubi when he passed me.

Some views along the route that I managed to capture after the rain stopped.

Although I was a little bit struggling when I tried to push due to my lack of fitness but in overall U still enjoyed the run so much.Just one minor injury caused by small stones that somehow trapped in the shoes that scratched the soft skin above my left back heel that caused some pain to run after the half way mark of the route.

I did not realised how bad it was until I reached home and I could not wear a shoes on the next morning at work.

The cut caused by few small stones trapped in my shoes is healing now(3-4-2017)

One of the best parts in my HLTR this year was about meeting running friends.

Just from the FO,  I met one guy and we had a typical chat when a runner meet another runner for the first time.We started the run slowly together and I saw he was wearing  a Gunung Nuang Ultra Run.After mixing with the big crowd at the early part of the run, then he disappeared from my sight.

A few km after that I bumped into one guy and we ran togther and taking overtaking each other while at the muddy stretches of the route.At one point I saw him stopped and he said he wanted to wait for his friends who were still behind.

Then I ran passed him.After a while, I suddenly he passed me again with another two guys.At that moment I did now their name but now I am already their FB friend. One of them is Rudy Irwan, a guy who wore Gunung Nuang Ultra Run that I met earlier and the guy that stopped to wait for his friend before is Zam Zam.The another runner is Radhi Hamzah.It looked like they already knew each other at that time and also already planned of running together for this event.

Then were were exchanging the overtaking of each other on the remaining distance and at one WS, we enjoyed the watermelon, banana and water together.Along the way we had some chatting whenever we ran in a group again.

We finally met again along the last 1-2km towards the FL and at the last 1km we were literally running together in one group of for until we reached the FL.The best part was we held and raised each other's hands while were were running to approach the FL with all of us laughing and screaming to the crowd at the FL.It would be nice to see if anyone or the official event photographer was able to capture that moments.

Thanks you brothers! Nice to know all of you and had the chance to enjoy the running with you too!

My new running friends, brother Rudy Irwan(red),brother Zam Zam(black) and brother Radhi Hamzah(sleeveless in the photo below)

Then came the ritual of every running event which is also the best part.Taking photos with the medal at the FL and look and wait for friends to take more photos together. For this year, I could not wait until the lucky draw to take place because I must get back home before 12pm for a family matter. Knowing about the traffic after the event last year, I knew I must leave before 11 a.m for me not to get caught in the trafgic congestion.

Glad to meet some friends and took photos with them before I left at about 10.30 a.m.

Hafiz Ismail.Met him just after I crossed the FL.He helped me to take my photos at the FL too.

Faridh(green) and his friend who told  he has read my blog about my runs.

An avid trail runner Cikgu Akmal.

Zaidi.Still not fully recovered from his injury.

Ken Lee

Mohd Yusnisan@Isey

Kian Au and Saifudeen

Halim and Hazrani

Ratu Ismail.Finished her first 10km trail run.

Jimmy.Busy taking photos throughout the run as well.

Hafiz who finished earlier than me.

This is what you paid for a trail run.

Officially I finished the 17km run in 2 hours 7 minutes.For timing, this my PB because it was my first 17km trail run. After all, that does not really matter because to I did enjoyed the run fully despite the below expectation in term of obstacles/challenges provided for this year's route.Just hoping to have much better experience next year.

I did started my NRC to record my run but did not open the sealed cover until I reached the FL and unfortunately it did not record the first 5-6 km of the early stage of my run from the FO.

Definitely I will return to HLTR 2018.In sha Allah.
Overall, it is still among my favourite trail run events.It has been well organised from the registration until the moment I left the venue.One thing that is still interesting to me is the event tee design and material is still the best to me so far although this year's tee was sponsored by Hooka One  compare to Salomon last year.
There were plenty of meals and drinks provided for all runners after the run with variety of foods as well at stalls all over the place for all to choose.

Congratulation to all finishers at HLTR 2017 and hope to see you again in 2018!

Íf anyone is looking to try a trail run, HLTR is one of the highly recommended events in my list.