Penang Bridge Run 2016

After my first full marathon across the first Penang Bridge in 2011 with a slow finishing time of 6 hours 55 minutes , this is my second full marathon across the bridge. After completing 30 km in 4 hours 35 minutes in TRR Brooke Run in Taiping four weeks ago, I was quite confident that I would be able to complete the full marathon within the cut-off time of 7 hours. In the contrary I was only able to complete the race in a nett time of  7 hours and 6 minutes. My second worst performance out of my five full marathons so far. I was still able to keep pace with the 6 hours pacers after 10 km but tiredness just managed to subdue me even though I came prepared with 4 packets of energy gels and a salts stick. In fact I was feeling very sleepy while on the bridge running towards Butterworth. I just had the most three hours of sleep or maybe three hours of closing my eyes with my mind wondering about. I was so sleepy that I closed my eyes while running. That was how I did it, I ran 10 steps with my eyes closed and opened my eyes to see the distance of the runner in front of me and repeated the same process. Sometimes I ran more than 15 steps with my eyes closed which increased the risk of me knocking on someone in front. I was surprised I could run in a straight line with my closed. I sat down to rest and stretched my legs at least 5 times because I did not want to over-exert myself. Run happy and always listen to my body is always my motto of running. I was most tired from 4 am to 6 am but recovered my energy during the break of  dawn. I just could not explain why my body behaves like that and I ran non-stop from 6 am until I crossed the finishing line. I did not walk even when I reached the steep part of the bridge but my tempo was disrupted when I reached the 5 Km marks to the finishing line. Crowds of 10 km walkers causing me to zig-zagged my way between them. In fact I was running faster when the run was left with 5 km to go but I knew I would not be able to make it with just half an hour left before cutting-off time. I had the pleasure to run together with another runner from last 4th km until the last kilometer. He yelled with excitement when we reached the roundabout and I too had lost my composure and shouted, " Berjaya " knowing that my time had already overshot the cut-off time. I was not worried as I knew I would be given my finishing medal and tee and truely I was given the medal and tee which I am not entitled to. In fact many more who came behind me were happily receiving their medals and finisher's tees. Thumbs up to the organisers for their kind consideration and allowed  those slower runners to receive and able to show off their medals and most importantly the 42.195 km finisher's tees.  In my opinion all runners who completed the race should be given the medal and tee at least until the end of the prize giving ceremony. 

ASICS Penang Bridge International Marathon 2016

NG SIAK HENG

C05556

FULL MARATHON MEN'S VETERAN

Official Time : 07:11:45

Nett Time : 07:06:26

14.5KM Point : 02:05:07

29KM Point : 04:56:15

37KM Point : 06:28:52

Rank : 920/982

     

Jelajah dan Berkhemah di Teluk Kampi, Taman Negara Pulau Pinang

Pantai Teluk Kampi 

Lawatan ke Taman Negara Pulau Pinang merupakan aktiviti tahan lasak yang dinanti-nantikan oleh ahli-ahli pasukan Institusi Pertahanan Awam, PISPA  sekolah saya. Walau bagaimana pun hanya 40 orang pelajar berpeluang menyertai rombongan kami memandangkan had muatan bas hanya 44 orang sahaja. Seramai 40 orang ahli Pispa dan 8 orang Jurulatih dalam sebuah bas dan sebuah kereta bertolak ke destinasi di Taman Negara Pulau Pinang  pada 20 Ogos 2016 dengan tujuan untuk menjelajah ke Pantai Kerachut dari pintu masuk utama dan berkhemah satu malam di situ. Setibanya di Pintu masuk Taman Negara Pulau Pinang, kami dikejutkan dengan berita yang keinginan kami untuk berkhemah di pantai Kerachut tidak akan terjadi kerana ombak kuat di pantai kerachut sehingga sampan yang  ditempah untuk menghantar alat-alat perkhemahan , radas memasak, bahan masakan dan beg-beg kami  tidak dapat melabuh. Program lawatan kami termasuk lawatan ke Pusat Konservasi Penyu di Pantai Kerachut untuk melepaskan anak-anak penyu. Oleh itu kami mesti bermalam di Pantai Kerachut atau kawasan berdekatan. Ya, kawasan berdekatan ialah Teluk Kampi yang juga terdapat kemudahan perkhemahan dan pantai berpasir yang cantik. Mujurnya pengurus bot bersetuju menghantar barangan kami ke Teluk kampi yang tidak berombak tetapi kami mesti mendapat kebenaran daripada pihak Taman Negara. Nasib masih menyebelahi kami kerana masih terdapat ruang untuk kami berkhemah di Teluk Kampi walaupun terdapat satu kumpulan lain yang akan berkhemah di situ. 

Bersedia untuk memuatkan barangan ke dalam bot

Barangan semua ke dalam bot 

Rancangan asal ialah menjejaki rentis ke tapak perkhemahan sejauh 4.5 km di Pantai Kerancut pada pukul 11.00 pagi. Setelah pembaziran masa memikirkan pelan alternatif, masa bertolak kami telah mengalami penangguhan sebanyak 1 jam. Bukan itu saja, tambang 2 bot perjalanan ulangalik menjadi RM400 daripada RM 320 dan kos pemandu rentis dinaikkan RM 50 menjadi RM200. Semua pertambahan kos terpaksa ditanggung kerana lawatan ini telah dirancang beberapa bulan yang lalu dan melalui proses permohonan yang rumit. Oleh itu kami seramai 41 orang akan menjejaki rentis ke Teluk Kampi yang 2.0 km lebih jauh daripada jarak asal kami ke pantai kerancut dan terpaksa menaiki bukit yang amat curam. 7 orang ahli yang kurang yakin mendaki bukit terpaksa menaiki bot dan bertanggung jawab untuk mengangkat barang-barangan menaiki dan menuruni bot. 

Denai sempit tetapi senang dijejaki

Berehat untuk menangkap gambar istimewa

Berehat untuk perjalanan yang lebih jauh

Kami menggunakan jalan yang lebih singkat memandangkan kami terpaksa menaiki dan menuruni bukit ke Teluk Kampi. Perjalanan ke tapak perkhemahan amat lancar dan kebanyakan ahli mempunyai ketahanan fisikal yang baik. Hanya seorang sahaja ahli yang mengalami tarikan otot dan kami berjaya sampai di Teluk kampi setelah 2.5 jam. Setibanya di tapak perkhemahan kami pun mula mendirikan khemah dan menyediakan makanan mengikut kumpulan. Setiap kumpulan bertanggung jawab untuk menyediakan makanan untuk seorang jurulatih dan diri mereka. Amat terkejut juga didapati hampir semua kumpulan dapat menghidangkan masakan yang beraneka jenis dan sedap dimakan termasuk minuman seperti teh tarik , kopi dan minuman buah-buahan.

tidak kurangnya ahli yang pandai memasak 

Khemah atas pelantar kayu

Setelah habis menikmati sarapan tengah hari pada jam 4 petang baru kami berpeluang untuk rehat 1 jam sebelum memulakan penjelajahan ke Pantai Kerachut sejauh 2.4 km yang rentisnya merupakan rentis naik dan turun bukit. Seramai 38 orang sahaja bertolak ke pantai keranchut tepat jam 5.20 petang dilengkapi lampu berbateri atau lampu suluh kerana takut kami terpaksa menjelajah dalam kegelapan sewaktu balik dari Pantai Kerachut. Tujuan kami ke Pantai Kerachut adalah untuk mengikuti program yang disediakan untuk rombongan kami oleh Pusat Konservasi Penyu iaitu lawatan ke Pusat Konservasi Penyu, taklimat tentang konservasi penyu dan melepaskan anak-anak penyu. Semasa menjelajah ke Pantai Kerachut, didapati pemandu rentis berjalan terlalu pantas mungkin kerana bimbang tidak dapat sampai pada destinasi tepat pada masanya. Ini telah menyebabkan 5 orang ahli keletihan dan kesakitan lutut. Oleh itu 5 orang ahli diiringi oleh dua orang jurulatih terpaksa berpatah balik ke tapak perkhemahan. Akhirnya hanya tertinggal 31 orang ahli dan jurulatih untuk meneruskan perjalanan ke Pantai Kerachut untuk mengikuti program melepaskan anak-anak penyu yang hanya dijalankan hampir pukul 7.00 petang. Sewaktu menjelajah balik ke tapak perkhemahan, keadaan telah menjadi gelap. Tiada masalah kerana kami datang bersedia. Perjalanan kami diterangi oleh 31 biji lampu berbateri yang menjadikan denai hutan itu seperti siang hari. Berjalan dalam hutan waktu malam memang merupakan satu pengalaman yang sukar dialami semula pada masa akan datang. Perjalanan balik ke khemah mengambil masa 1 jam sahaja tetapi kami masih tidak berpeluang untuk rehat kerana terpaksa menyediakan makanan dan menguruskan diri. Pada pukul 11.00 malam semua ahli terpaksa rehat kerana terlalu letih untuk terus berjaga dan berborak.         

Sila tandakan kehadiran kami

Bilik mandi serba moden 

Mencari harta karun di dalam pasir

Kemudahan tapak perkhemahan di Teluk Kampi adalah lebih baik daripada Pantai Kerachut dimana setiap petak khemah mempunyai pelantar setinggi setengah kaki untuk mengelakkan air memasuki khemah semasa hujan. Memandangkan cuaca malam berkhemah itu baik kami banyak tidak tidur dalam khemah tetapi di atas pelantar kosong. Cuaca amat sejuk ditiup bayu dari Selat Melaka dan tiada nyamuk sepanjang malam. Saya hanya terasa serangan nyamuk kecil sewaktu subur sehinggakan terpaksa membakar ubat nyamuk untuk meneruskan mimpi manis saya. Pelawat amat tidak disangka ke tapak perkhemahan adalah seekor landak yang berkeliaran dalam khemah seperti rumahnya sendiri. Maaf, kami mungkin merupakan pelawatnya yang tidak dijemput . Pada keesokan harinya, kami hanya berjalan-jalan di pantai Teluk Kampi yang mempunyai pantai berpasir halus yang amat bersih dan sunyi. Berkesempatan mengambil gambar matahari terbit yang bukan main cantiknya. Setelah makan sarapan pagi, ahli-ahli pun terlibat dengan permainan mencari harta karun dalam pasir dikuti dengan gotong-royong membersihkan pantai. Pada jam 10 pagi kami pun merobohkan khemah dan mengemas untuk keluar dari Teluk Kampi. Ahli-ahli yang ingin menaiki bot telah bertambah kepada 12 orang kerana tidak mampu menjelajah keluar melalui rentis hutan yang memang mencabar. Saya menaiki bot untuk memberi peluang kepada seorang jurulatih yang datang ke Teluk Kampi dengan bot. Beliau tidak berkeyakinan dengan kekuatan fisikalnya tetapi ingin merasai keperitan menjejaki rentis berhutan dara itu. Memang benar , ahli-ahli terpantas mengambil masa hanya dua jam untuk tiba di pintu masuk Taman Negara tetapi beliau mengambil masa 3 jam lebih. Pujian dan sanjungan diberi kepada beliau atas semangat berani mencuba dan tidak mengaku kalah.

Bersama jurulatih-jurulatih  rombongan 

Selesa menaiki bot pulang

Lawatan ini merupakan kali keempat saya ke Taman Negara Pulau Pinang di Teluk Bahang dan kali pertama ke Teluk Kampi. Teluk Kampi memang merupakan tempat perkhemahan yang lebih menarik kerana mempunyai pantai yang cantik, kemudahan bilik mandi, tandas dan dewan yang baru dan bersih. Lawatan ke Taman Negara Pulau Pinang memang merupakan satu pengalaman yang sukar dilupakan kerana berpeluang menguji ketahanan diri dan menikmati keindahan alam semulajadi disamping belajar berdikari.

KL Standard Chartered Marathon 2016

Before the flag-off of the full marathon

I had run  two half marathons in KL Standard Chartered Marathon but never dare to register for full marathon because its cut-off time of 6 hours is out of my reach.  My PB for my 3 full marathons so far is only 6 hours 55 minutes. I do not know why the KL Standard Chartered Marathon's organizer decided to increase the cut-off time to 7 hours but it definitely is trying to attract more runners into running the full marathon . So I registered for the full marathon this time but it is no easy task as there is cut-off time for different stages of the run.
I did not practise much for the full marathon and the last time I ran 42.195km was two years ago in Penang Bridge International Marathon. I was unable to train because I have Achilles Tendonitis which just refuse to go away even until the day of KL Standard Chartered Marathon. But, I gave it a try by wearing an ankle guard but I had the thinking that I would most probably reach the finishing point by the organizer's bus. Four of us in the family took part in the marathon and I am the only one doing the full marathon. The rest were just running 10 km because they did not want to be deprived of their sleep. 

Running for 10 km together

10 km race with a poor time of 1 hour 23 minutes

The full Marathon was flagged off at 4.00am but I only crossed the starting point where my timing chip was tagged almost 6 minutes later. I took off slowly and maintained that speed enduring the slight pain from the heel. If not because of the ankle guard the pain will be more severe. When I stopped at the first water station after 5 km I felt a sudden pain at my right ankle and I decided I should not stop completely while trying to hydrate myself at water station, So I imitated the professional Kenyan runner who just slowed down and snatched a cup of water and then continued with their run. It really worked and I did not suffer much pain while trying to a get my drink at water station. I carried with me three energy bars and took a bite every 5 km but fatigue still crept into me after 16 km and I almost thought of giving out. My legs refused and kept going forward. The fatigue was due to insufficient energy input , so I took a bite of the energy bar every 4 km. After 21 km I suddenly found myself full of energy and could run a bit faster and overtook other runners. 
I took off my ankle guard after half way through as it was pressing too hard on top of leg producing unbearable pain. I also applied muscle pain relieving cream on my shoulders and legs. The burning sensation of the cream really helped me to keep going. At first I was able to run together with the 6:00 hours pacers but finally I was only able to trail behind the 7:00 hours pacers. I followed them from about 33 km mark until the finishing line. My credit went to the 7:00 hours pacers for motivating me to cross the 37 km cut-off point in time. The final two hours of the race was really a test of endurance because the sun had come out and there were few km of down-the-slope running. I could run faster and less tiring going downhill but the my toes suffered. That explained why I had swollen toes after the race.It is really a miracle that I could speed about 50 meters to the finishing line and completed my full marathon with a PB of 6 hours and 53 minutes. I felt blessed that I could complete the full marathon even though I am still having pain at my Achilles and have hardly train. The reason should be my strong desire to complete the race within 7 hours and with help of the 7:00 hours pacers that really made my mission much easier. In actual fact my strong desire and determination to succeed in this full marathon was mainly due to the motto of the marathon , that is run with a reason. My reason was to complete a 42.195 km run within 7 hours which will be my special dedication to my late father who had passed away not long ago. I could feel the pain at my toes on both legs and the top part of my right leg but I was jubilated as I had accomplished my mission. 
   

  

Kuala Kurau free run

After a 1 km walk from starting point

Since the completion of the two bridges linking the two banks of Kuala Kurau in the east and the west, I have been thinking of running round Kuala kurau town crossing the two bridges. The distance is roughly 13 km with flat and evenly tarred road.  Even though I grew up in Kuala Kurau I have not really reached every part of my hometown especially the fishing village across Kurau river. I once told my late father who passed away recently that I would run in Kuala Kurau but never made it into reality. With the passing of my beloved father, it suddenly occurred to me that it was time to run in Kuala Kurau to pay tribute to my late father. 

Crossing Kurau River via the pedestrian bridge

Four of us started our run and walk around 9.00 am at a time when Malaysia is experiencing a rare hot spell. We started our mission by walking and snapping photographs on the way. As the idea of running in Kuala Kurau only came about  spur of the moment, Xin Yi did not even wear a running shoes for the run. Three of us had just run at Gunnersbury Park in London two weeks ago and now we were running at a remote village thousands of miles away. We only started running after we had finished exploring the fishing village across the river. We ran for 2 km from the end of the village to the main bridge and then another 1.5 Km across the bridge. From the middle span of the bridge we could have a panoramic view of Kuala Kurau town with rows of wooden houses on both its river banks. There are many fish rearing cages in the middle of the river as fish rearing has become a thriving business venture in the town. As we stopped at many places along the route, the time for us to cover the 13 km distance was almost 3 hours. We were totally sun tanned after the run but it was very fulfilling because all of us ran in Kuala Kurau for the very first time. Along the route we also visited two other places my late father had stayed before. If time permit I will consider running again along the same route and but more serious running this time. The beautiful scenery along the way is really worth the sweat and sun tanned.  

Houses on stilt with boat parking lot

Flat road stretching for few Km on the south bank of the river

   

Running towards the main bridge with oil palm trees on both sides.

From London to Kuala Kurau

Fish rearing cages and houses on the north bank

Fishing boats returning from sea

at the middle span of the main bridge

Walking back from South bank to north bank via the main bridge

Park Run at Gunnersbury Park of London

Paul, Xin Yi and Wan at Gunnersbury Park before the run

After running the park run at St Peter, Sydney this is our second time running a park run, As the run at St Peter was not tagged so this is actually our first official park run. We reached Gunnersbury Park which is a big park with a very big field and long jogging track early as we have free transport from Paul who has run 10 park-runs so far.There are about 3 hundreds plus runners and most of them are quite good runners. So this is our second run in London after London Vitality 10000 but a first for Xin Yi who missed the London Vitality 10000 due to fever. As usual we were the slower ones and finished our 5 km run in 33 minutes. Paul did not wait for us and ran with his own pace as he wanted to maintain his time of sub 25 minutes. When we reached the finishing line we were each given a chip which was later scanned together with our park run membership bar code. This will enable our time to be tagged and compared with other runners. 

slow runners

Dashing towards the finishing line

Below is my result sent my Gunnersbury parkrun:-

Gunnersbury parkrun results for event #238. Your time was 00:33:59.

Congratulations on completing your 1st parkrun and your 1st at Gunnersbury  parkrun today.  You finished in 288th place and were the 181st male out of a field of 346  parkrunners and you came 11th in your age category VM55-59. Take a look at this week's full set of results on our website. Well done on your first run. We have set  this as your PB.+ others lining up for chips to be scanned while we celebrated. .

       

Vitality London 10000

We are not the only Malaysians running in the marathon

It is every serious runner's dream to be able to run in London Marathon but many including me will not qualify for it as the timing requirement is quite strict. But, There is still chance to run in the streets of London just like those London Marathoners did and under the same London Marathon organiser. The marathon I meant is the 10 km race held every year in downtown London. I had been planning to visit London and Europe and since there was a 10 km race in London which coincided with the date of my visit, so why hesitate to make it a go. I registered very early for the race called Bupa London 10000 which was later changed to Vitality London 10000 to be held on the 30th of May, which is a Monday but a Pubic holiday in England. Actually the 10 km race is a major running event in London and are participated by world class middle distance runners from England and other countries. Three of us from Malaysia and my brother Paul, a permanent resident of UK registered for the race. Paul ran for charity and he managed to raise 250 pounds for Breast Cancer Research. As for us we just paid a registration fee of 28 pounds each to participate.
We departed for London in the morning of 29th May and reached London in the evening on the same day due to a time difference of 7 hours. The flight was a direct flight but it still took 13 hours for the journey. I was not tired as I had enough sleep during the flight and ever ready for the run the next day. But Xin Yi was down with fever while in the plane and did not show any sign of improvement when we reached  London.  She had no choice but to abstain  from the much awaited event. It is real regret she could not join us in the run and also could not get the finisher T-shirt which would only be given after the race. We stayed at Paul's place at Brentford and it only took us less than 30 minutes by metro train to the starting point at Buckingham Palace. There were more than 10 thousands participants and we were divided into three categories perhaps based on our 10 km timing. I could see most of the foreign runners  grouped in the yellow category or the last group which only started the run 20 minutes later than the first group.

Just reaching 3 Km mark

We were standing almost at the last row of our group and not long after we started running the top runners were already running back to the starting point. Our aim is not to compete but enjoy the atmosphere of the events. There were many cheer groups along the way mostly from charity organisations cheering for those runners who run for their cause but there were many bystanders who also shouted and cheered for us. The whole streets of London which formed the route of the race were fun-filled with many brass bands from different churches playing familiar music to enhance the atmosphere. We passed by many historical buildings and streets such as British Parliament, Big Ben, Trafagar Square, St Paul Church ,10 Downing street and Westminster Abbey. We stopped at many locations to snap photo with those prominent buildings but we still did not finish last. Our finishing time is about 1 hour 18 minutes but we still managed to beat five hundreds plus runners. We were given our medal and finisher T-shirt after we returned the timing chip. I really enjoyed the race even though we were more of enjoying the scenery than trying to race with others. The carnival-like atmosphere brought about by the supporters, bystanders and the brass bands were really something to remember for a very long time. 

A nice finisher T-shirt and a medal as remembrance plus some food were given

 

NTCRC 22.6 km run across three states

After the race at the starting point

This is my second running race for 2016 and also my second time running half marathon across three states from Nibong Tebal to Parit Buntar and Bandar Baharu. Seok Wan and I both registered for 22.6 km category. We Lined up at back of the pack as I was preparing to just pace slowly with Seok Wan all the way to the finishing line because I had not totally recovered from my Achilles Tendonitis. Even though we were slow we were still capable of overtaking some very slow runners. While we were running along the highway towards University of Science, a young man paced together with us and started a conversation with us. We ran and chatted few km until we parted at the bridge from Parit Buntar to Bandar Baharu. We stopped at the bridge to snapped some photographs. The bridge was built due to a ferry accident which claimed 29 lives mostly secondary school children in 1972.

The river which serves as boundary between Perak and Kedah.

After the bridge, I stopped at the water station to have refreshment while Seok Wan did not stop. I thought I would be able to catch up with her but to my dismay our distance became further and further apart. Usually I will consume two or three packets of energy gel running a half marathon but I did not bring any this time. Perhaps I had forgotten about the requirement to run a half marathon after a long lull. I began to feel fatigue after about 10 km.  I really hoped that there would be banana or bun station in front . A banana or a small bun will definitely help me to replenish my almost depleted energy. No solid food was provided and I finally realised I had hit the wall.  I still had almost almost 8 km to go and I had lost sight of Seok Wan. I really felt like giving up but my mind wanted me to continue. I reminded myself that determination is key to finish a long distance race. So, my tired legs continued to move my heavy body forward until I was almost 4 km to the finishing line where I stopped at the bus stop to apply some muscle pain relief cream. A volunteer on his motorbike was very quick and efficient and  came up to offer me a free ride back to the starting point. It will be a total disaster for me in my running career if I were to accept his kind offer. After applying the cream, my muscles strength recovered a bit and it was less stressful for me to jog. There was no dashing across the finishing line this time  but it was a relief that my time still did not overshoot the cut-off time of 3.5 hours. So in the end determination still prevails. This is the first time Seok Wan finishes a half marathon ahead of me but her time which exceeds 3 hours is still no reason for jubilation.     

Migratory birds viewing at Parit Buntar

These are some of the thousands of yellow head egrets having their summer retreats here.

Parit Buntar Kampung Run

Running between a canal and the sea

When I spotted a marathon running event so close to my home town I did not give it a second thought and immediately registered for the run. The running event was held at the seaside of Tanjung Piandang called Bun Pecah. I had been to the place before and it stretches for almost 10 km from Tanjung Piadang to Kuala Kurau, my hometown. I registered for four persons but only three of us turned up because my wife was out of sync with running after a long lay-off. So I only have the company of my sister, Lan and her teenage daughter, qian but they only run for 5 km whereas I am running 12 km. Lan's house is less than 1 km from the starting venue and that is the reason I invited her to take part in the event.

Trail Run with the canal on your side

Tanjung Piandang is a sleeping hollow and not many runners know about the place.  But I am quite surprise it managed to attract about 1500 runners with some of them coming from Kuala Lumpur and Penang. The 12 km category started 10 minutes late and we at first ran through a Chinese fishing village before we turned into the seaside trail. We ran along the raised embankment covered with harden soil and gravel with the sea on our right and the paddy field on our left. The scenery was really breathtaking and most of the runners seemed to forget about running and stopped to enjoy the scenery and snapped photo. The side of the embankment facing the sea were full of concrete pillars piled into the soil to prevent sea erosion and those endless pillars really made the seaside more intriguing. We did not run the whole stretch of the seaside or else we  would have run until my hometown, Kuala Kurau. After few kilometers on the embankment we turned into the paddy field tracks. The harvesting season was over now and there was no paddy plants to be seen. After a few kilometres in the paddy field track we finally turned into the tarred road which leads us to the finishing line hardly 200 metres away. There are gifts for lucky draw and my sister, Lan stayed back after the run hoping to lay her hand on at least one of the prizes but luck was not with her even though she had four lucky draw tickets.

Concrete pillars serving to protect the shore from sea erosion

Running through paddy field

After 12 km

We ran almost fully on village trail and hardly any cars to bother us. The only setback is the earthed trail along the seaside which totally dusted my running shoes. I hope I did not inhale too much dust from running along the trail.This is a very enjoyable run because I have the opportunity to really appreciate the beauty of a place so near to my hometown and at the same time enjoying my morning run. I was wearing a GPS watch but I did not even set the watch to measure my running pace because speed is not my main concern of taking part in a marathon run. I was pushing myself a bit harder this time but my time for  12 km is still roughly a miserable 1 hour 25 minutes. Since I hardly improve on my speed perhaps it is better for me to just run at my leisure speed in my next marathon run.

Lan and the trophies for the winners