Tanggathon Batu Caves - 16 June'13

Finally I competed in my maiden Batu Caves Tanggathon. It was postponed due to GE-13. It's my 1st of 3 races in June.

I was there 1 and half hour early at the location. Saw the officials setting up the booth. Slowly, I started my warm up. As its my warm up race, I took it easily.

As the race started, the route was flat, the middle point was a U-Turn, but some tried to go for short cut. Perhaps, there could be another ribbon given at that point. I'm glad that the official shouted "If you people want to cheat, why take part in race, just go and buy the medal."

After te U-turn, I thought the route could be straight but, the turned the route into industrial area. It was good that they had 2 water station, but both were isotonic drinks.

As I reached the Entrance of batu caves, 1st 2 level was fast, but thereafter it became a nightmare for me. My thigh was heavy. I could just go on normal walking pace till the final level until a girl from behind chase me till the finishing lane.

I liked the medal for the amount we paid compared to luxury runs which gives crap medals.

Next race is Olympic Day run on 23 June.

Weekly Quotes

They are uncertain of their next move

Good Bye Taufik Hidayat

The world of badminton bade farewell to Taufik Hidayat after the hugely popular Indonesian shuttler crashed out of his home Open in Jakarta on Wednesday.

Badminton fans will be missing his outstanding court craft, controversial off-the-court antics and witty sarcasm.

But Taufik can still stand tall as he calls it a day after a fabulous 15-year career that has seen him win all the major tournaments.

He is a baby faced player whom became the legend after Haryanto Arbi, Alan Budi Kusuma and Joko suprianto, has won all the major titles except for All England.

He won the 2004 Athens Olympic Games gold medal, the 2005 world title and back-to-back Asian Games gold in 2002 and 2006.

He also led Indonesia to Thomas Cup victories in 2000 and 2002.

Although his performance was not on par during the last years, nevertheless, he will be a player whom will be always remembered in the badminton legends' list.

No 2 piece this year

Miss World has axed the famed bikinis from this year's pageant in Indonesia, replacing the skimpy swimsuits with conservative beach sarongs amid mounting protests from hard-line Muslim groups.

All of the more than 130 contestants will be required to wear Bali's traditional long sarongs instead of the sexy bikinis that are historically part of the competition, said Adjie S. Soeratmadjie of the RCTI, the official broadcaster and local organizer.

Parts of the pageant will take place on the resort island of Bali and the final round will be held Sept. 28 near the capital, Jakarta. Indonesia is the world's most populous Muslim country.

"There will no bikini in this year's Miss World pageant to respect our traditional customs and values," Soeratmadjie said, adding that the London-based Miss World Organization is on board with the decision.
"This is a sensitive issue in Indonesia. We have discussed it since last year and they have agreed," he said.

The chairwoman of the Miss World Organization, Julia Morley, confirmed that none of the 137 contestants would wear a bikini.

"Indonesia is designing for us a very beautiful one-piece beachwear, and I'm very happy with them," she told The Associated Press by phone from London, adding that the pageant will include a special beachwear fashion show.

"I don't think Indonesia is the only country that has that culture," Morley said. "But we like to work in the manner respectful to every country, and I cannot see why when you go to somebody's country you should not behave respectfully."

The pageant began in the 1950s, and the first winner was crowned in a two-piece bathing suit.
Soeratmadjie said the sarong would be made creatively and designed specifically for the event.

Controversy over the pageant has been mounting in Indonesia, which has a reputation as a tolerant, pluralist society that respects freedom of expression.

Source: Associated Press (AP)

Coffee benefits runners

Caffeine (in coffee or otherwise) improves performance... Hundreds of studies have shown that consuming caffeine before a physical challenge likely helps subjects go farther and faster than when they go without it. This effect holds true in studies of both endurance athletes and sprinters.

…but it works best when timed right… A study last year indicated that the best time to take caffeine for a performance boost is an hour before your event begins.

…and it’s possible to have too much. Research shows that about three to six milligrams of caffeine per kilogram of body weight is all you need to see benefits. (For a 150-pound person, that's roughly 12 ounces of strong coffee.) Higher doses don’t do more to improve performance, and you run the risk of developing negative side effects like dizziness, anxiety, and heart palpitations.

Coffee boosts your brain. A review published earlier this year examined the difference between the effects of caffeine on its own and the effects of consuming it in coffee. Coffee contains a number of substances (including polyphenols) that have been shown to help people with dementia, stave off Alzheimer’s disease, and positively influence brain health.

Coffee isn’t proven to dehydrate you… Studies have found drinking up to about five cups of coffee has little to no effect on hydration. (However, if coffee tends to “get things moving” for you before a run, consider replenishing what you’ve lost with an electrolyte-rich drink.)

…but you may not need to swallow it to reap benefits. A recent study in the journal Applied Physiology, Nutrition, and Metabolism suggests that receptors in your mouth can sense the presence of caffeine and boost your performance, even when you spit out the drink. Might be helpful in the later miles of a long race, when you’re not feeling up to ingesting any more gels.

Coffee may help post-exercise recovery, too. One study had cyclists ride hard for two days in a row to put them in a glycogen-depleted state. Those who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66 percent more than those who drank only carbs.

Source: Runner's World

SC KL Marathon medal

It's time to add current year edition as my addition.

Weekly Quotes

12 Non-caffeinated Ways to Wake Up at Work

1. Go Outside

All those florescent lights, computer screens, and conditioned air can take their toll. Go and spend 15 minutes walking around outside. Rain or shine, cold or hot, the fresh air and change of scenery will help you break the monotony of a sterile environment.

2. Get Physical

People might think you strange to start exercising in the middle of the office, but elevating that heartbeat will pump some oxygen through your body and right to your brain. Try jumping jacks, skipping rope or a little yoga. You can even go run up and down the office stairs. Just go until you break a little sweat.

3. Be a Brainiac

If you can't stimulate your body, stimulate your brain. Try a crossword or play Sudoku. Better yet, grab a co-worker for a quick bout of Battleship so you get those competitive juices flowing.

4. Just Chill

Give yourself a brisk awakening. Try drinking super-cold ice water; add lemon. The more you drink the better. Splash a little on your face. You can also put ice against your wrists and temples, or suck on an ice cube.

5. Chow Down

A little mastication can actually wake you up, so have a snack. Avoid a heavy, carb-filled, sugary snack. Instead, choose an aromatic protein and a fruit. Try spicy beef jerky and some cucumbers with chili powder, or watermelon with a little cayenne pepper.

6. Pump Some Adrenaline

Nothing like a good fright to keep you alert and attentive. Watch some horror or action movie trailers to give you a nerve-shattering boost.

7. Move That Body

Perhaps the position in which you are sitting is a bit too relaxed. Reposition your chair. You can change it, sit in it backwards, cross your legs in the seat, or just remove it and stand up while you work.

8. Oil It Up

Keep a lotion or essential oil on your desk. Make sure it has a strong, bright scent like citrus, peppermint, or jasmine. Rub it on your hands and temples. If it's real strong, put a little on your upper lip to awaken your senses and keep it from disturbing your neighbors. Stay away from lavender, though; it's known to make you sleepy.

9. Dance! Dance! Dance!

Put on your headphones, punch up your favorite dance tunes and dance hard for five to 10 minutes. Sure some people may laugh at you, but the embarrassment will also help you wake up.

10.  Make 'em Laugh!

Grab a co-worker and trade jokes for five minutes. The laughter releases endorphins and will get your body moving. If you don't know any jokes, watch some funny videos to get things going.

11. Go Online Shopping

The rush of buying something new is always good for a perk up. Make an early birthday or Xmas list, or better yet, buy someone you like a gift. Thinking about doing something nice for someone else is sure to get your blood flowing.

12. Call Your Mom

It sounds strange, but a conversation with your mother is bound to wake you up. Possibly it's the deep emotional connection to the woman who woke you for years. Regardless of your current relationship, either the stress or the charm of calling her will get you going. Besides, she probably thinks you don't call her enough anyway, so it couldn't hurt.

Source: Inc.com by Kevin Daum