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Kayuhan HSN 2016 – NUMBER PLATE

Posted on October 6, 2016 by Gus Ghani

Kayuhan HSN 2016 – NUMBER PLATE

Are You Ready?

This Saturday, 8th October 2016, Hari Sukan Negara returns with a BIGGER BANG after it was first launched on 10-10-2015.

There will be hopefully millions of Men, Women and Children across our Nation participating in the hundreds of sporting events and fitness programmes on our National Sports Day. If you have not registered for any event, you can still be part of this great event on Saturday by simply taking your family for a walk in the park, play badminton with your friends, head to your local swimming pool or whatever exercise that you may fancy. The idea is for us to take time-off from our busy schedules and play any sport. By doing so, we are encouraging and motivating each other to live life to the fullest by keeping our Mind, Body and Soul Healthy. Without exaggerating, this national programme can spark a positive effect on our society and impact individual lives for the better. It is extremely uplifting whenever the community can come together and play nicely with each other without any social or economical barriers. That’s exactly what Sports can do for us.

🚴Have You Collected Your Number Plate?

Yesterday, I headed to KSB Headquarters in Putrajaya and collected my number plate and the colourful event cycling jersey for the Kayuhan Hari Sukan Negara (120km).

Today is the last day of the race kit (see details below), and all participants are also given a Golden Lucky Draw Ticket with an unbelievable Grand Prize of a brand new Proton Car! Who will be that lucky someone? Before then, let’s hope for fantastic weather and safe ride. Have fun whatever is your chosen sport, and always remember that you are “AWESOME”!!

Collection Details

👇👇👇

Date : 6th October 2016 (Thursday) Time : 10.00 a.m – 10.00 p.m

Venue for collection of plate no: Dewan Serbaguna, Podium B, Menara KBS (Pusat Pentadbiran Persekutuan,Presint 4) No.27, Persiaran Perdana, 62570 Putrajaya, Wilayah Persekutuan.

***Please bring along individual/group details (Name, IC number, PAYMENT RECEIPT) during the collection of plat number.

***The participants need to collect plat number during the collection day mentioned above.

For More Event Information.
Video Archive

*Mr & Mrs Plate
*Win A New Proton Car

About The Author

Gus Ghani is a HIIT Fitness Coach and Ambassador for Elliptigo Malaysia, N8 Sports Nutrition and AfterShokz Malaysia. You can contact him at gusghani@gmail.com.

Posted in 120km, 2016, Bicycle, Casio Exilim Malaysia, Cycling, Cycling Event, ElliptiGO, Event Organiser, Fun Ride, Gus Rider, Media, N8 Sports Nutrition, October, Putrajaya, Race Kit Collection, Rainbow Jersey | Tagged 120km, 2016, Car, cycling, Gus Rider, Kayuhan Hari Sukan Negara, KBS, Lucky Draw, October, Putrajaya, Rainbow Jersey | Leave a comment

FITNESS FUNK – Broad Jumps

Posted on October 4, 2016 by Gus Ghani

FITNESS FUNK – Broad Jumps

Definition

Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Broad Jumps

Broad jumps, also known as standing long jumps, are a bounding exercise used by Sports Coaches not only to build leg strength in their athletes but also to test leg strength and explosive power.

Explosive Strength

The biggest benefit of broad jump training for athletes is that it improves the reaction of fast-twitch muscle fibers throughout the body. Like other plyometric exercises, effective broad jumps require your leg and core muscles to contract very quickly so you can generate maximal force with each leap.

Power-Up

Add broad jumping to your training routine 2-3 times per week, and you can significantly improve your sprinting and jumping performance. Imagine being able to bomb down a hot trail or sprint uphill like a Pro!

Crunch Time

Before you start, find a flight of stairs or as you can see HERE, I chose a sturdy park bench for my standing jump. It’s an exhilarating and fun exercise which will add extra spring to your step. For safety, make sure the landing platform is immovable and it will be able to take your weight. Another tip is to land as softly as possible which will help you minimise injuries to your knee ligaments and joints the next time you are blazing the trails.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance WRITER, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

Posted in 2016, Athlete, exercise, Fitness, October, Performance, tips, Training | Tagged Broad Jumps, Explosive Strength, Fitness Funk, Power, tips, training | Leave a comment

RUN FOR NATIONAL UNITY 2016

Posted on October 2, 2016 by Gus Ghani

RUN FOR NATIONAL UNITY 2016

Editor’s Note

Recently, I met a group of OKU (Disabled) Runners, with different types of disabilities, taking part in the Run For National Unity at Padang Merbok which was organised by HELP College to celebrate Malaysia Day on 16th September 2016. Some of them were in wheelchairs and some were deaf. Initially, I had thought that these OKU Runners were just part of a Public Relation exercise, in order to rally public support for the event, and I even doubted if these disabled participants were truly interested in running in the first place, or were they brought in just to satisfy the event owners and sponsors corporate social responsibility obligations. My prevailing thoughts may appear too cynical at first, but with so many commercial companies trying to cash-in on the popularity of running these days, it is difficult to separate the overhyped marketing gimmicks from the real hard facts. In this case, I had earnestly hoped that my damning theory was wrong, and that good will triumph against evil for all our sakes…

Rousing National Anthem

The continuous morning rain had threatened to spoil this Fun Run, as well as potentially disappoint 2,000 Runners who have been looking forward to this event for many weeks. Sheepishly, we all took shelter under the sponsor’s tents, while waiting anxiously for the organiser to make a final decision on the adverse weather. For a change, I was not running in this one. In fact, I was there as a mere spectator and to give moral support to my running wife Maryati. Nevertheless, I felt the anxiety of the gathered runners who must have been thinking to themselves, “Did I waste my national holiday sleep-in, and come all the way to KL for a run, only to be sent packing back home by the incessant rain?”

As the rain poured noisily outside the open tents, we stood and sang the national anthem in unison, and at that instant, I reflected on how lucky that we can always count on our beloved Nation to give us strength, hope and support in the good times and the bad times.

Then, the emcee announced that there would be a short delay in the scheduled flag-off times, and the run will continue despite the rain. The crowd were somewhat relieved that the show was not cancelled, and to their credit, they were not ready to let the wet weather dampen their spirits – not least, on this auspicious Malaysia Day Holiday.

Chasing The Dream

The waterlogged starter gun failed to work for the 7km flag-off, and with a slight hesitation, the first wave of runners eventually sped-off under the rain shower.

The second group of 5km rain-drenched Runners were flagged-off without a hitch.

The last wave of 3km Runners waiting for their turn were the OKU and Family Categories. The OKU Runners were rightly positioned in the front row, and there were 4 wheelchair-bound Runners plus Paraplegic and Deaf Runners. Immediately behind them, I could see the wet and shivering children being accompanied by their steady parents.

Bang! This time, the starter gun worked perfectly, and I watched them run out of the blocks frantically, as though some flesh-eating Zombie extras from “Train To Busan’ were chasing them. Judging by the intensity and focused determination on their faces alone, I could have mistaken this for the Rio Olympic Finals, instead of a 3km Fun Run. Perhaps, in their minds, this was their Olympic Dream, and who am I to tell them otherwise.

Dare To Dream

What impressed me most about the Runners, was the way they gallantly shook-off the pelting rain and ran in their new soggy wet shoes with such overwhelming pride and determination.

One particular OKU Skateboard Runner stood tallest among the crowd, with his phenomenal performance. His arms and legs were abnormal and practically as thin as toothpicks, and he moved around by using his hands to push himself on a skateboard. When the starter gun rang, he flew-off the blocks, and his arms were moving so fast, they were just a blur. He had used cheap slippers to protect his hands from the hard road surface.

I thought the uphill climb at the first bend was going to slow him down, but no way! Like an Elite Runner, his pace never faltered because he was pushing himself even harder up the hill.

Instantly, I realised that these OKU Runners were not part of a media circus – they really wanted to be there, and they demonstrated it by pouring their heart and soul into their running stellar performances. After the race, I introduced myself to several OKU Runners and congratulated them on their achievements.

With a huge grin, one of the wheelchair runner told me, “This was my first time joining a running event, and I hope to take part in more in the future.”

Speedy Sheela Surprised

At the Finish Area, I met-up with Elite Runner Sheela A/P Samivellu who is Malaysia’s Women’s Fastest Half Marathon Record-Holder, and she did it at the prestigious Standard Chartered Kuala Lumpur Marathon on 7th August 2016.

Today, Sheela won the first runner’s up position, behind a faster Kenyan Runner, for the 7km Women Open category, and she said, “I was surprised that the organiser decided to continue with the race despite the heavy rain.”

She continued, “The race ended so quickly, and I finished with a time of 26 minutes, even before, I had a chance to properly warm-up!”

Watertight National Unity

With the Sun now drying the wet roads, Maryati and I walked back to Masjid Jamek LRT Station where our wet saga had begun earlier, and I wondered if my morning would have been as eventful and exciting without the torrential rain… perhaps, not.

*Video Archive

👇👇👇

Celebrating Malaysia Day

Winning Muhibbah Team

Interview With Super Fast Sheela

📷More action-packed photos can be viewed at “Run For National Unity 2016″album on Happy Runner Page.

📝About The Author

Gus is the Founder of 😂Running Toons and a HIIT Fitness Coach💪. As a freelance ✒WRITER, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more.

LIKE Happy Runner for 🏃RUNNING NEWS.

LIKE Gus Riderfor 🚵CYCLING NEWS.

LIKE Gus Ghani for ⚽SPORTS STUFF.

FOLLOW gusghani @IG for 👓LIFESTYLE.

Posted in Uncategorized | Leave a comment

AfterShokz Dinner Party

Posted on October 2, 2016 by Gus Ghani

AfterShokz Dinner Party

Trekz Titanium
I was ecstatic and honoured to be selected as an Ambassador of AfterShokz Malaysia recently. Since I received my cool pair of Trekz Titanium Open Ear Music Headphones, about two months ago, I have tested it out under Wet, Sweaty and Actual Race Conditions.

Check-out my test review HERE!
👇👇👇
https://gusghani.wordpress.com/2016/08/29/trekz-titanium-by-aftershokz/

My Verdict
I would describe AfterShokz Titanium Trekz as my ultimate MUSIC COMPANION which BEST FITS my Active and Sporting Lifestyle. These babies are Lightweight, Functional & Rugged, and it’s COOL Design means that they blend tastefully with my running or cycling apparel. The end result is Looking Good and Feeling the Good Vibrations!

Grand Entrance
On the night of 23rd September 2016, all the AfterShokz Ambassadors were invited to Dinner by DistExpress who are the company responsible for bringing the AfterShokz Brand to these shores. DistExpress is lead by the affable Deric with his capable team members who are young and zesty. I only know their senior member Tee who is their “Advertising/Commercial Go-To-Guy”, from our earlier dealings with Brooks, and it was a pleasure to meet for the first time, such a positively-charged, team behind AfterShokz Malaysia. In fact, from the get-go, our hosts had made us feel so welcoming and special. At the front of Tom, Dick & Harry’s eatery, there was a huge poster on which the Ambassadors had signed their names. While putting my signature on it, I felt like a special VIP guest at a red carpet gala event, especially with the paparazzi busily taking shots of our grand entrance.

Then, I was introduced to The Boss, Deric Seah.
“Although, I have not met you before, Gus, I have seen you many times on Facebook!” – he declared cheerfully.
Before I have even entered the bar, the larger-than-life welcome that I had received by the hosts at the entrance, left me with a marvelous first impression which helped set the mood for the rest of the evening.

Mixology Merriment
Our merry party had occupied two-thirds of the popular Tom, Dick & Harry’s at Taman Tun Dr Ismail. In the mix, there were athletes and AfterShokz dealers and partners such as the ICON (Online Retailer), The Marathon Shop and Running Malaysia. I recognised a few familiar faces who were regulars in the Running, Cycling and Triathlon communities.

We were all happily mingling and chatting over free-flow beers and fruit juices. The accompanying food was tasty and abundant. It was a great opportunity for the Ambassadors to meet each other face-to-face, as well as to get to learn more about the AfterShokz Brand and their activities in Malaysia and South East Asia.

Appreciation Awards
We got a sneak peek of the newly launched Trekz Mini which is a smaller version of the hot-selling Trekz Titanium headphones. Good news for those of petite athletes with small heads and big brains! In the end, there is no escaping the fact that size really matters….HAHAHA!!!

What we never expected that evening was the surprise award ceremony. One by one, each Ambassador was called up to centre stage to collect their individual personalised plaque as a mark of appreciation for our continued support of an amazing gadget which allows people to safely mix their Passion for Sports with their Love of Music. What a potent and irresistible mix! Now, I can really take my music EVERYWHERE..!!!

After Care
Again, I cannot thank AfterShokz Malaysia enough, for entrusting me with the prestigious role of Ambassador which is a position I am relishing every day because after all, what is life without love and music…

📷Photos by DistExpress & Gus Ghani
For more uncensored photos, search for “AfterShokz Dinner Party” Album on Happy Runner Page.

Video Archive
👇👇👇

‘No Commercials’ Mr. Tee Playing Cupid

Introducing Trekz Mini

Suresh Kumar and Deric

Collecting Appreciation Award

Taking It To Bed

🎶Get The Latest AfterShokz News

📝About The Author

LIKE Happy Runner for 🏃RUNNING NEWS.

LIKE Gus Rider for 🚵CYCLING NEWS.

LIKE Gus Ghani for ⚽SPORTS STUFF.

FOLLOW gusghani @IG for 👓LIFESTYLE.

Posted in 2016, AfterShokz, Award, Brand, Casio Exilim Malaysia, Food, Lifestyle, music, September, Sports | Tagged AfterShokz, Ambassador, Appreciation Award, Bone Induction Technology, Dealers, Dinner, Headphones, music, Open Ear, sports, Trekz Titanium, Wireless | Leave a comment

My First Official Marathon Pacer Assignment as featured in Running Malaysia Magazine Issue No.17 (Sep/Oct 2016)

Posted on September 30, 2016 by Gus Ghani

My First Official Marathon Pacer Assignment as featured in Running Malaysia Magazine Issue No.17 (Sep/Oct 2016)

EDITOR’S NOTE

Being a Pacer for Standard Chartered Kuala Lumpur Marathon 2016 (SCKLM 2016) certainly rates as one of my favourite personal ALL-TIME Running Achievements. It was an extremely thrilling and rewarding experience from start to finish. The icing on the cake was that I was able to proudly share my Pacer Story in the Running Malaysia magazine in Issue No.17 (Sep/Oct 2016).

If you cannot get a hold of the magazine, then you are in luck because you can read my featured story here below – ENJOY IT!!!

THE EVENT

When it comes to the definitive Marathon event, it doesn’t come any bigger than the hugely popular Standard Chartered Kuala Lumpur Marathon (SCKLM). This year, celebrating its 8th Anniversary, on 7th August 2016, a record-breaking 35,000 runners took part and ran their hearts-out on the famous streets and closed highways of Kuala Lumpur for personal pride and national honour.

GIVING BACK

Since I started running regularly in 2011, I can honestly say that Running has improved my life in so many ways. In particular, through my running, I have met many new amazing friends, traveled the four corners of our beautiful countryside, and of course, Running keeps my health in the pink, even as I grow older.

Since Running has benefited me significantly, I felt that it was only right that I give back to our local Running Community. In the past, I have volunteered to help out in the staging of running events. However, this time, I was looking to make an even bigger personal contribution. Perhaps, there is something that I could do to directly help Runners, especially those Beginners, meet their running goals. Suddenly, the idea of becoming a marathon pacer popped into my head. Next, I wondered if I was good enough to be a pacer. Besides, who would give a Happy-Go-Lucky Runner like me such an important task?

WHAT IS A PACER?

Frankly, at that time, my knowledge of what a Marathon Pacer actually does, was very sketchy. In past events, I have seen Runners follow Pacers during Marathons. To help the runners identify the different Finishing Times, the Pacers always carry along a huge helium balloon marked with the number of hours it will take him or her to complete the race.

According to Diana Afandi, SCKLM Pacer Team Manager, “Your role is to act as pacemaker for runners to follow in order to achieve a particular finishing time, e.g. if you are a 4:30 hour pacer, you have to forgo your personal best and fully focus on serving and pacing the runners following you in order to finish the marathon within that said finishing time. You must be comfortable in achieving that finishing time on Race Day.

She added, “You need to complete the marathon in a consistent pace with the pace group with chip time of 30 seconds to 1 minute ahead of the pace group timing.”

LUCKY BREAK

Good fortune must have been smiling down on me because it so happened that Dirigo Events (SCKLM Organiser) were coincidentally searching for additional new SCKLM 2016 Pacers. Armed with only 8 Full Marathon under my belt, I applied for the job without any high expectations. To my delight, I was invited by Dirigo Events for two Pacer Training sessions which was conducted by SCKLM Head Running Coach, Mark Williams. These sessions were used to assess and evaluate the candidates to determine if they had what it takes to be a Pacer.

PRACTICAL TEST

In June, I attended the Pacer Training sessions which also coincided with the SCKLM Running Clinics at Bukit Jalil Park. In total, there were 28 pacers divided into Finishing Times of 3:30, 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 and 7:00 hours respectively. My 7-hours group consisted of experienced pacers Alwin Tan from Penang, Chooi Wan from KL, and Barkely Wong from Klang.

Coach Mark made us run 4 loops totalling 10km at our fixed pace. For my group, our pace was 9 minutes and 57 seconds per kilometer. Fortunately, we were only a few seconds off our pace which was still within the permitted guidelines. Mark explained, “At anytime during the race, if a pacer is running outside 5 minutes of their expected Finishing Time, then they must release the balloon in order to avoid confusing the runners”.

Coach Mark also reminded the slower pacers to give ourselves more time in order to take into account such factors as more time will be taken to reach the Start Line from the back of the starting pen, and the extra time needed for brief stops at each water station for a quick drink.

PACER KIT

One of the privileges enjoyed by the Pacer Team is the free Pacer Kit of new shoes, shorts, vests, socks and head visors provided by the official kit sponsor, Adidas. One week before Race Day, I broke in my kit by running in the Bintulu 21km Run 2016 because I wanted to make sure that the new Adidas Ultra Boost shoes performed well and all the running gear fitted me well in actual running conditions. Thankfully, the Adidas shoes and outfit performed as good as it looked.

UNFORGETTABLE DAY

On race morning, the Pacer Team gathered at race venue for a group photo session and to collect our helium balloons.

Since my group was the last pacers, it took us several minutes to just cross the Start Line because we had to let all the runners run ahead of us. By the time, we turned into Jalan Sultan Ismail, there were no more runners in sight apart from the handful of late-starters rushing to catch-up with the tail-end. It was a surreal feeling because in the Start Pen, we were surrounded by 7,000 Full Marathoners but within 20 minutes after the flag-off, Jalan Ampang was deserted again except for four uniformed pacers with huge white balloons.

By the time, we entered AKLEH Highway, we had caught-up with the stragglers and we blew our whistles as we urged them to the first cut-off point.

At the DUKE Highway, my pace was too fast, and I was separated from my other 3 teammates behind. When the runners saw my white balloon, they panicked and remarked, “Oh no, if we don’t keep up with you, we will miss the 7 hour race cut-off time!

I replied to them, “Don’t worry, the actual 7 hour pacers are still behind us.”

With a sigh of relief, these Runners kept running, and a few of them even decided to follow me.

LAST SURGE

At KTM Headquarters and 500 metres from the Finish Line, I persuaded a big bunch of runners to pick-up their pace in order to finish strong.

“Let’s finish together!,” I shouted. Spurred on by our collective fighting spirit, we ran past many runners to cross the Finish Line at 6 hours 38 minutes.

Clearly, as a 7 hour pacer, I had failed in my duties. However, I will never forget the moments immediately after having passe under the Finish Arch, when several ecstatic runners came-up to me and said, “Thank you for being our pacer, and can we take a Selfie with you!”….

About The Author

Gus Ghani is a HIIT Fitness Coach and Ambassador for Elliptigo Malaysia, N8 Sports Nutrition and AfterShokz Malaysia.

You can contact him at gusghani@gmail.com.

Posted in 10km, 2016, 42km, August, Casio Exilim Malaysia, Dataran Merdeka, Dirigo Events, Distance Running, Full Marathon, Happy Runner, Kuala Lumpur, Malaysia, Outdoor, Pacer, Running, Running Clinic, SCKLM | Tagged 2016, 42km, August, Balloons, dataran merdeka, Dirigo Events, Full Marathon, happy runner, Pacer, Running, SCKLM, Standard Chartered Kuala Lumpur Marathon, training | 6 Comments

UiTM Ultra Marathon 2016 – NEW EVENT

Posted on September 29, 2016 by Gus Ghani

UiTM Ultra Marathon 2016 – NEW EVENT

RD Aizuddin (Top Left) and co-organisers Adip Aji (Top Right) and Dzul-Hani (Bottom Left)

EDITOR’S NOTE

If I am going to sacrifice my precious beauty sleep and run 52km within 12 hours, I wanna make sure that I am doing it for all the right reasons.

Let’s see, I was looking for a long distance event which would test my physical endurance, but at the same time, I did not want to be burdened by having to meet multiple cut-off points which would take the fun out of it. I did not want to race against time, in this case, but rather I wanted to race against myself.

The long 12-hour finish time of UiTM Ultra Marathon will give me plenty of time to complete not only the required 52km distance, but I can use that quiet night time to explore my mind without the usual distractions of my daily life. Hopefully, being in the unfamiliar surroundings of UiTM campus and running at odd hours will lead to some kind of Eureka moment.

Furthermore, the fact that this event was in my neighborhood of Shah Alam was an added incentive to sign-up, and just like that, I found myself getting excited in anticipation of going where no man has been before: Well, atleast it was for me.

Once I had convinced myself that I was doing the right thing, I got in touch with Race Director Aizuddin Ahmad Imran to dig-up more information on his ground-breaking UiTM Ultra Marathon. Read on for my EXCLUSIVE INTERVIEW with Aizuddin and get an insight into this latest addition to the ever-increasing Malaysian Ultra Marathon list….

WHERE AND WHEN

Date: 10th December 2016

Time: 10:00pm

Venue: Start/Finish – Stadium, UiTM Shah Alam

Organizer: UiTM Runners’ Club & Pusat Sukan UiTM

RUNNER’S ENTITLEMENT

Personalized BIB

UiTM Ultra Marathon Buff

e-Certificate

Entitle for lucky draws

Finisher Medal (within COT)

Finisher Tshirt (within COT)

INTERVIEW WITH RD AIZUDDIN

Question 1 – How many members are there in UiTM Runners’ Club & Pusat Sukan UiTM?

Answer 1 – Members in UiTM Runners’ Club (URC) come and go, a lot of them graduated and then come new students. URC started in end of 2008 (officially registered as club under Pusat Sukan UiTM in 2009). Syahidan was the founder and Aizuddin was co-founder. As for now, it can be about 50 active members in URC and hundreds of alumni.

Q2 – What Are Their Functions & Objectives?

A2 – The main objective of this club, with Syahidan & myself leading the way, is to promote road running, and for the club to be a platform for students to go out and join any running event. Winning is not our focus, we are more focused on encouraging as many students as possible to go out and run! In particular, to enjoy running, and to be part of the community. We conduct weekly training sessions and running clinics for the new runners.

Q3 – Have you organised public running events in UiTM before? If so, what and when was the last event?

A3 – Yes, we have organised a few running events in UiTM Shah Alam before which was open to the public. The last one was the Run for Humanity (5km) – a charity event. However, this is the 1st Ultra event we are organising, and it will be the 1st Ultra event in UiTM too.

Q4 – Why did you decide to organise this event?

A4 – This event is being organised by UiTM Students and alumni of URC members. As UiTM students who have been running in UiTM Shah Alam for years, we want to share with other runners our university’s amazing route. It is normal for students to run 1 or 2 loop, but to run 10 loops, that is just amazing. We want to give the experience to all ultra runners out there.

Q5 – What will distinguish your event from other Ultra events?

A5 – We are different from other looping ultra events in Malaysia because we are using the distance format and not time. Meaning you just have to finish 52km distance before the cut-off time.

Q6 – What do you think will be the most challenging part for the participants?

A6 – The most challenging part is the HILLS. Imagine there will be 3 hills- long, shorter, and shortest. The shortest hill will be the toughest and not because of it is steep. But because most of your energy would have drained out from the previous 2 hills.

Just imagine, you will have to run 10 loops which means that you will have 30 hills to go through to become a Finisher. Thats why our motto is – HILLS ARE MADE FOR TOUGH LEGS!

Q7 – What is your advice/tips for participants?

A7 – My advice for runners out there – Please strategize your time well, do not rush into finish it. If you are able to do sub-6hours, go ahead. But if you are ordinary runners like me with extraordinary desire to run ultra, do strategise your time. 1hour/loop is a good time for new runners.

Do enough training with elevations to avoid any injuries/cramp that can result you to DNF.

Q8 – Is this a one-off event or do you plan to organise this event annually?

A8 – We are planning to this annual event. Depends on the support from the running community. If we see that this can be held annually, and Pusat Sukan UiTM have no problem with it, so why not. I hope that it will be an annual event.

Q9 – Do you have a photo of medal design?

Q9 – Stay tuned for the medal design and lucky draw items. Oh yes, we also have lucky draws. And it’s for all the participants, regardless if you are a Finisher or not.

Q10 – What is your final message to the would-be participants?

A10 – Please create a positive environment when you are running. Yes, you may chase your personal best (PB) and certain goals, but your safety is most important. And please support other runners whenever necessary. After all, we are one community. We hope to see all ultra runners in December.

FOR EVENT UPDATES
FOR MORE INFORMATION AND TO REGISTER

*Disclaimer*

To the best of my knowledge, all of the information provided is accurate at the time of publishing and the views expressed are based on my own opinions and does not necessarily reflect those of the Event Organiser or any Third Party.

About The Author

Posted in 2016, 52km, December, Distance Running, Endurance Sports, Event, Event Organiser, Happy Runner, Happy Running, Inaugural Event, Media, New Event, Night Run, Race Director, Road Race, Running Event, Shah Alam, Ultra Marathon | Tagged 12 hours, 2016, 52km, December, happy runner, Media, New Event, Running, Shah Alam, UiTM, Ultra marathon | Leave a comment

Down & Dirty Obstacle Run 2016

Posted on September 28, 2016 by Gus Ghani

IOI Properties Down & Dirty Obstacle Run 2016

Editor’s Note

Traditionally, December marks the Party and Holidays Season. It is time to get in a celebratory mode, and prepare to let-go of 2016 in style with some FUN & JOYOUS ACTIVITIES. And I don’t mean trolling the Mega Year-End Sales!

Come December, with all the major running and work projects completed, my wife Maryati and I have selected this Down & Dirty Obstacle Run 2016 as an excuse to roll around in the mud, and crawl up and down the 10 purpose-built fun obstacles like care-free savages!

If you fancy reconnecting with your inner childhood spirit, and get totally mucky and yucky, then bring along your trail or old running shoes and join us to see who will end-up the dirtiest because that’s the person who will have the most fun…

WHEN & WHERE

Date: 04th December 2016 (Sunday)
Time: 7:00 am
Venue: IOI Galleria Bandar Puteri Puchong

REGISTRATION CLOSING

👉10th November 2016

ELIGIBILITY

This competition is open to all Malaysian only.

Men Open category is open to participants age 18 – 44.
Women Open category is open to participants age 18 -34.
Men Veteran category is open to participants age 45 & above.
Women Veteran category is open to participants age 35 & above.
Couple Run category is open to participants age 18 & above (1 men & 1 women).
Family Fun Run category participants must be made up of 2 persons (1 child between 15 – 17 years old & 1 adult above 18 years old). Only ONE participant MUST be above 18 years old and will be responsible for the family members safety.
For the Family Fun Run category, only adult will charge for entry fees. Free entry for kid.
Age qualification will be taken as of 31st December 2016.

Event Tshirt
For all individual & couple category participants.
For adult only to Family Fun Run category.

ENTITLEMENT

Finisher Medal
Awarded to all finisher for all individual & couple category.
Awarded to all finisher (adult only) for Family Fun Run category.
Goodie Bag
Bib with safety pins (4)

Notes:
Finisher Medal will be distributed at the finishing line to all participants.
For the Family Fun Run, only the adult will receive the goodie, shirt and finisher medal.
No claims will be entertained thereafter.

RACE ENTRY PACK COLLECTION

Date: 2nd & 3rd December 2016, (Friday & Saturday)
Time: 10:00 am – 6:00 pm
Venue: IOI Galleria Bandar Puteri Puchong

Document needed for self collection
To collect your race entry pack, you must bring a printout of your confirmation slip.

Documents needed to collect on behalf of friends/family
You may appoint a representative to collect your race pack on your behalf. The representative must be present the printout of your confirmation slip.

Important Notes:
For Category F (Family Fun Run) upon collection of RPC, parent/guardian is compulsory sign consent letter.
Strictly no changes in T-Shirt Size
There will be no distribution of race kits on race day
Race Kit Courier is available. Courier by Pos Laju (1 day delivery) Additional fees apply : +RM10

FOR MORE INFORMATION AND TO REGISTER

*Disclaimer*
To the best of my knowledge, all of the information provided is accurate at the time of publishing and the views expressed are based on my own opinions and does not necessarily reflect those of the Event Organiser or any Third Party.

About The Author

Posted in 2016, 5km, Couple Running, December, Fun Run, Happy Runner, Lifestyle, Malaysia, Media, Obstacle Challenge, Obstacle Run, Outdoor, Preview, Running, Running Community, Running Event, Trail, Trail Run | Tagged 5km, Bandar Puteri Puchong, Down and Dirty, happy runner, IOI Properties, Obstacle Run, Running, Running Couple | Leave a comment

⚡CYCLING Event Update ⚡

Posted on September 27, 2016 by Gus Ghani

⚡CYCLING Event Update ⚡

Venue: DATARAN MOF, PUTRAJAYA

Begin: Sat, 08 October 2016 07:30 AM
End: Sat, 08 October 2016 12:00 PM
Closing: Fri, 30 September 2016 6:00 PM
Attendee: 3,198
Category
RM30.00 MYR – 10KM – OPEN
RM30.00 MYR – 40KM – OPEN

👉Good News! The registration closing date for

has been extended to 30th September 2016.

👉REGISTER NOW

CELEBRATE HARI SUKAN NEGARA
CELEBRATE NATIONAL SPORTS DAY

READ MORE
https://gusghani.wordpress.com/2016/09/20/kayuhan-hari-sukan-negara-2016-120km-40km-and-10km/

*Disclaimer

Posted in 2016, 40km, Bicycle, Cycling, Cycling Event, Event, Event Organiser, Fun Ride, Malaysia, Media, October, Putrajaya, Race Director, Rainbow Jersey, Sports, Sports Ministry, Sports Writer, Writing | Tagged 10km, 40km, cycling, gusrider, Hari Sukan Negara, Kayuhan Hari Sukan Negara, Media, National Sports Day, Putrajaya, sports | Leave a comment

Asean Unity Run And Ride 2016

Posted on September 24, 2016 by Gus Ghani

Asean Unity Run And Ride 2016

Read my previous blog on –

AMAN MALAYSIA AIDILFITRI OPEN HOUSE /
ASEAN UNITY RUN & RIDE PRE LAUNCH

About The Author

Editor’s Note

The older I get, the more I realise how difficult it is to maintain peace and harmony in society. We used to take peace for granted. However, as our society grows more complex and as we become more interconnected with each other, it is obvious that peace cannot be upheld unless every citizen is willing and able to respect each other’s different cultures, customs, races and of course, not forgetting human rights. Keeping Peace and Harmony starts in our homes, in our neighborhood, in our cities, and in our country. We can only be a peacemaker if we are at peace with ourselves first. To do my small part, I try my best to support any peace-promoting organisations and any causes which promote and protect peace for you, me and all of Mankind. Even individuals, there’s plenty we can still do to support Global Peace such as setting a good example to others, and by joining events such as this Asean Unity Run And Ride 2016 (AURR 2016). Read on and find-out how you can make a difference and have fun too…

KEY FACTS

Date : 6 November 2016 (Sunday) Time Gathering Time : 7.00am onwards …Flag-Off : 8.00am

Venue : Dataran Putrajaya, Presint 3,

Putrajaya Registration Closing Date: 11.55pm on 13th October 2016 or upon reaching 10,000 participants.

RUN WITH KJ – “Sporting events such as this can have a tremendous unifying factor as they transcend all possible barriers. I wish the ASEAN Unity Run & Ride 2016 to be a success and to meet all of the objectives set by AMAN Malaysia,” said YB Encik Khairy Jamaluddin.

PEACE SEEKERS – “Last year’s ASEAN Unity Run 2015 was a very successful event, fostering great ties and unity within the community and the ASEAN region. Our main objective this year is to elevate Malaysia as a peace loving society, use this platform to call all Malaysians and beyond to stand united. In addition to that, working with UNICEF this year would help us to raise awareness on the importance of vaccination for children and babies, as I believe saving one’s life starts from somewhere,” said Dato’ Mohamed Hazali Bin Abu Hassan, President of Aman Malaysia.

SECOND EDITION – This is the second series after the success of last year’s event, held in conjunction with Asean month and officiated by the Prime Minister of Malaysia on August 8 2015. The Youth and Sports Minister, the International Trade and Industry Minister, Asean ambassadors joined 10,000 participants from 20 countries on 5K run . Other categories which was the 10K Run and the 21K Half-Marathon also being quite popular .

RUNNING, CYCLING AND STROLLING – For this series, aside from the traditional 5K and 10K runs, the increasingly popular cycling has been included in the event due to high demand from youths and young professionals . Cyclists could ride through 35km while enjoying the picturesque sights of Putrajaya on a Sunday morning. Meanwhile, our favourite category amongst the mummies , daddies and babies – the ‘Stroller-Run’ – will be continued.

RUNNING FOR A GOOD CAUSE – This year, Aman Malaysia will again work together with UNICEF Malaysia . The focus would be a campaign to raise awareness, especially amongst parents, on the importance of vaccinations to babies and children. UNICEF is the largest global scaled NGO that consistently champions the importance of child immunisations, through a series of awareness campaigns all over the world with special attention on Third World Countries. As parents, it is a non-negotiable responsibility to ensure our children go through vaccinations to protect them from preventable diseases such as Polio, Measles, Tetanus, Diphtheria, Tuberculosis, Pneumonia, Hepatitis B and others. In fact, we owe our children to make sure they are safe from these life-threatening and life-debilitating diseases that are preventable. The World Health Organisation (WHO) estimates the lives of almost 3 million children around the world may be saved every year with immunisations. Together with UNICEF , AMAN Malaysia will lead a series of campaigns and talks in September and October this year , in the build up of our Asean Unity Run & Ride 2016 , with the cooperation of the Prime Minister’s Department, the Ministry of Health, and Ministry of Women, Family and Community Development. Question and answer sessions will be held on vaccines and vaccinations with the public from health and religious experts.

TAKE A STAND – Let’s all join YB Khairy Jamaluddin, local and regional personalities and celebrities on Sunday, Nov 6 2016 at Putrajaya for the Asean Unity Run & Ride 2016. Let us all unite for the future of our children.

RACE INFORMATION

Gathering Time: 7:00am | Flag-Off: 8:00am

Maximum Runners (A-to-D) = 4,500

Maximum Runners (E) = 3,000

Maximum Runners (F) = 500

Maximum Runners (G) = 2,000

Code: A Category: 10 KM Men’s Open Entry Fees (RM): 60 Age Eligibility: 16 years old & above Distance: 10km | Code: B Category: 10 KM Women’s Open Entry Fees (RM): 60 Age Eligibility: 16 years old & above Distance: 10km | Code: C Category: 10 KM Men’s Veteran Entry Fees (RM): 60 Age Eligibility: 40 years old & above Distance: 10km | Code: D Category: 10 KM Women’s Veteran Entry Fees (RM): 60 Age Eligibility: 40 years old & above Distance: 10km | Code: E Category: 5 KM Fun Run Entry Fees (RM): 45 Age Eligibility: 7 years old & above Distance: 5km | Code: F Category: 5 KM Stroller Run Entry Fees (RM): 45 Age Eligibility: 18 years old & above Distance: 5km | Code: G Category: Bike Fun Ride Entry Fees (RM): 60 Age Eligibility: 7 years old & above Distance: 35km

ELIGIBILITY *The ASEAN Unity Run & Ride 2016 (AURR 2016) shall be conducted under the rules of MAF and also a set of competition rules. This competition is open to everyone. *10km Run is open to participants aged 16 and above as of 31 December 2016. *5km Fun Run is open to participants aged 7 and above of 31 December 2016. *Bike Fun Ride is open to participants aged 7 and above of 31 December 2016. *Participants below 18 year of age must obtain parental consent to participate in The ASEAN Unity Run & Ride 2016 (AURR 2016). *Please note that Under-12 year old kids (as of 31st December 2016) have to be accompanied by one parent. *5km Stroller Run must consist of one parent with a child on stroller. Only the parent needs to register. Parent must be aged 18 years old & above There are no age restrictions for the child, provided your child will fit in the stroller!

RUNNER’S ENTITLEMENT *All Participants will receive an event T-shirt, a Finisher’s Medal and Finisher’s Certificate. *Category A, B, C & D shall receive an e-certificate while Category E, F & G will receive a participation certificate at the finish line. *Be sure, to stay for the exciting Lucky Draw Prizes *For Racers A Total Of RM16,000 Prize Money Up For Grabs! (Cash Awards are Ringgit Malaysia. Payment will be made by cheque).

For more information and registration.

For latest updates, follow official page & event.

– THE END –

Posted in 10km, 2016, 35km, August, Casio Exilim Malaysia, Community, Cycling, Cycling Event, Environment, Family, Fun Ride, Fun Run, Gus Rider, Happy Runner, Hooha Asia, Media, Newspaper, Night Run, November, Prelaunch, Putrajaya, Run & Ride, Running Community, Running Malaysia, Sports Minister, Sports Ministry | Tagged 10km, 35km, Amman, Asean Unity Run And Ride, cycling, Fun Ride, fun run, Happy Runner. Gus Rider, Kementrian Belia Dan Sukan, Media, Peace, Putrajaya, Running, United Nations | Leave a comment

KAYUHAN HARI SUKAN NEGARA 2016 – 120KM, 40KM and 10KM

Posted on September 20, 2016 by Gus Ghani

KAYUHAN HARI SUKAN NEGARA 2016 – 120KM, 40KM and 10KM

Editor’s Note

Every October, Malaysia celebrates our National Sports Day (Hari Sukan Negara), and on that day, millions of teachers, students, sports enthusiasts, weekend warriors, family and friends partake in one of many exciting sports events being held nationwide.

This is a unique annual celebration where Malaysians, of all ages and across all segments, are encouraged to unite together and play their favourite sport. By doing so, we are officially honouring the importance of Sports as an integral part of our Lifestyle, Community and Nation.

Sports can directly help us become Stronger, Healthier and more Productive individuals. On a Corporate, Community and National Level, Sports is a popular platform which can help us CONNECT and RECONNECT with each other and IMPROVE our relationship with each other, without any unwanted prejudice or favouritism.

It’s for these reasons that National Sports Day is one of my most important date in my calendar. It is also one of the most confusing day for me!

Why? Because I love all kinds of Sports, and with so many “tasty events” on Hari Sukan Negara (HSN), I am confronted with a difficult choice to select only one. Alas, this year, my friends at “Rainbow Jersey Events” are organising another spectacular KAYUHAN HARI SUKAN NEGARA which will see thousands of cyclists congregate in our majestic Putrajaya Municipality and ride 120km, 40km or 10km. Since I missed their event last year, my wife Maryati and I have decided to join this prestigious event (see below for details and how you can join us) on 8th October 2016, and go all out to celebrate HSN.

In the end, it does not matter which sport or event you partake in, but more importantly, you get out there and ENJOY it with your Family, Friends and fellow Countrymen for our beloved Malaysia!!!

3 CATEGORIES, 2 FEES And 1 RIDE

Please note below that the registration fee for 120km and 40km/10km are rm80 and rm30 respectively. The 120km participants are entitled to a Cycling Jersey, while the 40km/10km participants are entitled to Dryfit Microfiber T-Shirt. All Participants will be entitled to medal, e-certificates, snack pack and Lucky Draw.

120KM KAYUHAN HARI SUKAN NEGARA 2016

Rainbow Jersey Events will be collaborating with Ministry of Youth and Sports (KBS) in organizing 120KM KAYUHAN HARI SUKAN NEGARA 2016.

The registered participants will receive medal, jersey, e-certificate and snack pack. Many attractive lucky draw prizes await you.

DATE/ FLAG-OFF TIME

08th October 2016 (Saturday) / 7.30 a.m.

EVENT VENUE

Dataran MOF, Putrajaya

gusghani

Kayuhan HSN 2016 – NUMBER PLATE

FITNESS FUNK – Broad Jumps

RUN FOR NATIONAL UNITY 2016

AfterShokz Dinner Party

My First Official Marathon Pacer Assignment as featured in Running Malaysia Magazine Issue No.17 (Sep/Oct 2016)

UiTM Ultra Marathon 2016 – NEW EVENT

Down & Dirty Obstacle Run 2016

⚡CYCLING Event Update ⚡

Asean Unity Run And Ride 2016

KAYUHAN HARI SUKAN NEGARA 2016 – 120KM, 40KM and 10KM

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