BESRAYA HIGHWAY CHALLENGE 2018 RUNNING CLINIC & RACE DAY PROGRAMME
Editor’s Note
I’m really looking forward to running on the BESRAYA HIGHWAY for the first time on 29th April 2018 for two main reasons.
First reason is that, from my past experience, any IJM Sporting Event is always conducted professionally, well organised and enjoyable.
Secondly, I love to run on closed highways because it’s devoid of noisy and speeding motorised vehicles.
So, to whet our running appetites, Co-Organisers EC Pixel & Besraya Highway organised a precursor running clinic which was conducted by SMART Running Coach, Edan Syah & Manager Jolene. Here is what transpired….
🤸🏃Pre-Event | BESRAYA HIGHWAY CHALLENGE RUNNING CLINIC
🧑RUN SMART Coach | Edan Syah
Topic | Smart Training Principles
Organisers | BESRAYA HIGHWAY & EC PIXELS
Date | 01 April 2018 (7am~9am)
Venue | Taman Pudu Ulu, Kuala Lumpur
Thank You To Coach Edan, SMART Runners Jolene & Brian, BESRAYA, and EC Pixels for conducting a useful & enjoyable Running Clinic.
BEFORE DAWN
At the centre of Taman Pudu Ulu is a huge designer canopy, and it was there that our coach Edan greeted us.
Edan briefed us on the 5 key principles of SMART Running before, he led us through a thorough warm-up stretching session.
🤓What Is SMART Running?
S = Specific (Be specific when setting running goals – What/Where/When/How) ➡️https://youtu.be/wUjnqtu3Rig
M = Measurable (Heart Rate Monitor is an important tool to gauge your fitness progress) ➡️https://youtu.be/O_JA4Lygz-E
A = Attainable (Allow time for recovery) ➡️https://youtu.be/vdmM17dgVnQ
R = Realistic (Know your fitness level) ➡️https://youtu.be/qAaSgtA7gkI
T = Timely (Fix timeline to complete goal) ➡️https://youtu.be/Z2eGqEkjHAY
Tempo Running
The finale was a 3km Tempo Run which meant that we should run at a consistent pace each round in line with our individual REALISTIC speed. WATCH IT ➡️https://youtu.be/NUFUqIMHRGE
Follow Your Beat️
In conclusion, it is vital that every runner systematically MONITOR their heart rates during running, as well as resting so that we can measure accurately our current PERFORMANCE and PROGRESS, and run safely within our REALISTIC physical limits, while giving our bodies enough RECOVERY TIME….
To Watch All Vids ➡️ YouTube.com/gusghani or checkout more live video clips below….
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📹 More Live Video Clips
- SMART COACHING ➡️https://youtu.be/TLHlZLwPfHI
- WARMING UP ➡️https://youtu.be/b7ddgq_zfJw
- FINISH SMILING ➡️https://youtu.be/pZF-y7UITLw
- PROPER SQUATS ➡️https://youtu.be/mtAukZ1ngO0
- HEART RATE ➡️https://youtu.be/0z99QF-7wxw
- REST RATE ➡️https://youtu.be/w9wwPc9luuc
- DYNAMIC STRETCHING ➡️https://youtu.be/94RcgWXTn_c
- INHALE EXHALE ➡️https://youtu.be/3zLQvHK-1TE
- SLO-MO STRETCH ➡️https://youtu.be/IY3RQp7qPWM
- BESRAYA GROUPFIE ➡️https://youtu.be/c3EvJCBRgLA
- SMART RUNNERS ➡️https://youtu.be/eQMc43doFU0
🛣️🏃Main Event: BESRAYA HIGHWAY CHALLENGE race day
Date/Time: Sunday, 29 April 2018, 05.40am
Venue: Plaza Tol Loke Yew
Google Maps: http://bit.ly/2uofZg0
Waze: https://waze.to/lr/hw283fb1ev
BACKGROUND
IJM Allianz Duo Highway Challenge is Malaysia’s only duo highway challenge that highlights the accessibility of two highways and its advantages while promoting physical fitness healthy living. Organisers Besraya Highway (E9), NPE Highway (E10) and EC Pixels have once again joined forces this year to provide another round of exciting cruise around Klang Valley.
To set things in motion, the first race will be happening at Besraya Highway [E9] which offers a 13km challenge run and a 6km run that is happening on 29 April. More than thousand over runners are expected to fill the Besraya highway where participants can look forward to running on a completely closed highway to ensure the safety of every runner while they enjoy cruising through an unprecedented view of the KL city skyline as they race to complete the challenge.
RACE DAY PROGRAMME
05.40am Arrival of Media
05.40am Arrival of VVIP, VIP and IJM Senior Managemet
06.00am Warm up session
06.10am Arrival of VIP for flag off
06.15am 13km Runners to Proceed to Start Line
06.30am 13km Flag off by VVIP
07.00am 6km Fun run flag off by VVIP
07.20am Expected first finisher for 13km
07.25am Expected first finisher for 6km
08.40am Prize presentation for Top 10 runners and closing ceremony
09.00am Cut off for all runners (2hr 30min)
11.00am End of Event and Highway Re-opens
#DuoHighwayChallenge #Besraya #Highway #Challenge #running #clinic #SMARTcoaching #IJM #happyrunner #tamanpuduulu #coach #tips #training #heartrate #monitor #kualalumpur
*Disclaimer*
To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.
About The Author
Gus Ghani is the Founder of Running Toons and a HIIT Fitness Coach, and Magazine Columnist. He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.
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