My Race Events - 2011

Race

1) Bareno Run - 10 km - 13 March 2011 [DONE]
2) Energizer Night Race - 11 km - 16 April 2011 [DONE]
3) Standard Charted KL Marathon - 10 km - 26 June 2011
4) NTV7 - 7km - 3 July 2011
5) Siemen Run - 10km - 10 July 2011
6) Mc D Run - 7km - 17 July 2011 - Not register yet...

Energizer Night Race

Since long time ago, I'm stop posting in my blog. Today I have decided I reactivate my blog because 1 event that I recently participated - Energizer Night Race 2011.

This is my second run in this year, my first run in 2011 is Bareno 10km. In Bareno run, I felt the organiser is doing good. I expect Energizer could do it much better - bigger sponsor/scale and this race is in Sepang F1 circuit. My colleagues told me the Energizer Race is more grand and few of the Marathon organiser that organise Full Marathon.

However, I totally disappointed with the Energizer Night Race.

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My lists of complains:

Before Race

1. No registration counter.

2. Emcee talking with the loud background music, announcement is not clear.

3. No signage for head lamp collection. (The collection point is located at a small and enclosed area. How can they expect 10k participants to squezze into this small space to collect the headlamp)

4. No counter set-up for head lamp collection. (Boxes just mess at the floor and people just go and picking up the headlamp. Worst than Pasar Malam - Pasar Malam still got the aunties to take care of their goods, here noone care about the headlamp)

5. The starting time gap for 21km and 11km is too close. (Some of the 21km is still about to start, but instruction given to 11km runner to get ready at pit lane.)

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During Race

1. No water station as promised in the route. (In the map, there are 2 water stations, but only 1 water station where close to the finishing line)

2. 1.5 litres mineral water was distributed. (It's a big waste and mineral water sponsor should take note for this)

3. No water at the finishing line.

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After Race (This is killing part)

1. No cert.

2. No medal.

3. No finishing T Shirt.

4. No goodies bag. (Goodies bags were guarded by polices, RELA and pit door)

5. The officiers took more than 45 mins to "discuss" how to distribute the goodies bag. (A lady asked people to keep 5 feets distance from the door, but still end up with distribute nth to the long queue-ing participants.)

6. No announcement made before the Pit door close. (Lucky noone injured.)

7. Poor crowd management. Noone make an announcement to cool down the crowd.

Other points that raised by participants in FB:

Rm10 Parking Fee

No Goodie Bags

No Finisher Tee

No Medals

No pointers on where is the starting point

No directions on how to get to the track from the entrance

No water at finishing line

No usher around to guide the runners

No clear instructions for the race

Organizers left before the race finishes

Rude Emcee

Big mess at Water station

Participants were stuck in the tunnel

Bad in handling goodie bags distribution

Participants were shouted at when they enquire about more information Insufficient manpower/staffs to manage the event

星光帮 - 殭屍與小道士 与 胡琳晉

殭屍與小道士 - 很不错的表演...





胡琳晉 - 要放得开...

只有在最暗的時候 才看的見天上的星星

只有在最暗的時候 才看的見天上的星星

跑步机减肥的最佳方法

　　热身10分钟 进入运动状态

　　时间：第1分钟-第10分钟

　　心率：(220-年龄)×30%

　　坡度：0°

　　速度：6公里/小时-7公里/小时

　　先慢走5分钟，后逐渐过渡到大步快走的状态，快走的时间也是5分钟。大步快走的过程中主要目的是要通过上肢大幅度摆动和大腿的运动，让身体的每一块肌肉都参与到运动当中，每一根神经都迅速进入到运动状态。在四肢的关节当中都会有一定量的关节液作为润滑剂，腿部的大跨度运动和大幅度摆动的上肢会加强四肢每一个关节的磨合，让关节液更好地起到润滑作用。同时，也要在热身阶段完成调整步伐、姿态和呼吸的好机会，如果在加速开始之后再做调整，你会发现高速运转的跑步机让你的步伐局促，呼吸混乱，在这种情况下也许你坚持不了多长时间就要停止跑步。

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　中速跑20分钟 大量燃烧脂肪

　　时间：第11分钟-30分钟

　　心率：(220-年龄)×60%

　　速度：10公里/小时-12公里/小时

　　坡度：0°-10°

　　经过循序渐进地加速，现在是进入中速跑的时候了，中速跑的时间和强度应有专业教练的指导，中速跑如果可以坚持15分钟以上就完全可以达到强身健体的目的。这一阶段一定要注意保持身体平衡，两手屈肘在腰间前后摆臂，加快呼吸频率，呼吸要主动，腹肌主动参与呼吸，两眼平视前方，头正。

　　中速跑才是进入燃烧脂肪的阶段，经过前20分钟的运动，身体内贮藏的糖原已经分解殆尽，在这个时候继续大运动量就需要囤积在体内的脂肪补充体能，达到消耗脂肪的目的，似乎感觉到脂肪一点一点从腹部、大腿甚至是手臂的皮肤里渗透出来，是何等畅快。同时，腹部从跑步开始就持续的收腹状态，对塑造腹部的有型肌肉很有帮助，而且长期坚持效果明显。

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平稳减速10分钟 身体逐渐放松

　　时间：第51分钟-第60分钟

　　心率：(220-年龄)×30%

　　速度：6公里/小时

　　坡度：30°-10°-0°

　　结束部分要逐渐降低跑速，由8公里/小时到6公里/小时，再到3公里/小时，坡度从30°慢慢降到10°，持续10分钟左右。速度的迅速降低会让全身肌肉立刻放松下来，突然的放松只能暂时地缓解疲劳，而在瞬间的缓解之后，全身的酸痛会让你的肌肉变得死气沉沉，这时候就要通过坡度的提升保证运动神经的紧张和肌肉的运动，同时，在30°的坡度上大幅度地行走还可以最大限度地拉伸小腿肌肉和小腿上的筋，而臀部肌肉也在不由自主地随着跑步带的滚动而收紧、提升。

　　当坡度慢慢降低、速度减慢，身体逐渐放松，此后最好专门做各关节、大肌肉群的放松，如稍有控制的抖动四肢，拉伸腰背部及大腿的前后肌群及韧带，同时有益于心脏的养生保护和健康。

春夏秋冬

春天不是工作天，

夏日炎炎正好眠,

等得秋来冬天到，

不如回家等过年...

天气热，心情坏。。

细细羊毛从天飘下，



抚摸着热情的大地，



覆盖火烫的山丘，



令我冉冉昏昏堕下