Friday, December 25, 2009

Joy to the world, particularly me

My new love

On Christmas day, I went for a LSD run covering my usual 21 km. I am preparing for my New Balance 30 Km on 17 January 2010. With only about three weeks to go, I must shape up. Festive season not withstanding.
This run was most joyful as I have a reward at the end of the run. Maxis had called me to pick up my new Iphone on Christmas day. 3 Gs with 32 gig to boot. Can't wait to get my hands on it.
The run was good with nice Christmas carols aired over my radio. But my thoughts were on my new Iphone, km upon km. I completed the run just over 3 hrs 30 minutes, not complaining as it was a LSD run.
Hey, I have to sign off now. Still need more time to fiddle with my new love. Hey it's the kid in me.

Merry Christmas and a Happy New Year to all.

Thursday, December 24, 2009

New Balance 30 km 2010

I am personally disappointed that the venue for the first run of the year have been moved to the Padang Merbok in KL, instead of Putrajaya as announced. I was told that the route in Padang Merbok will be more hilly and difficult than the route planned for Putrajaya. I am ready for the route in Putrajaya, but not for the Padang Merbok route. And we are already counting down to about three weeks to go. I will have to write off training during the festive season. 

I have read that a runner never gives up. He runs on any route. He runs because he is motivated and accepts new challenges. On that note, I will run but I will have to forsake my timing goal.

Join me and start the new year right.

Monday, December 21, 2009

Malakoff 12 Km

Yin Yin

Winner @39 minutes flat

Winner in his category

CEO Malakoff and runner


How much more romantic can you get?

I covered the Malakoff 12 Km run yesterday. It was a cool morning and the run finished real fast inspite of the hilly route around Bukit Damansara. The winner came in under 40 minutes and the last runner came in just under 2 hours. A participant surprised his fiancee when he brought a bouquet of roses at the finish line to propose to her. He knelt and gave her a diamond ring. All swooned with delight and well wishes.
Good luck to the new couple. I would think she will run with him the next time around.

Many thanks to Malakoff and Pacesetters for a successful event.

View your photos here:

Saturday, December 19, 2009

A New Challenge in Putrajaya

Watch out for these new signages in Putrajaya. Taman Cabaran

Novice climbs

Professional Climbs

BMX heaven

Mtb heaven

Skateboard heaven

I had a preview of Taman Cabaran today. This new extreme park is heaven sent. 

Taman Cabaran in Presint 20 Putrajaya will be officially launched on 15 January 2010. However you can do trials from now until opening day for free. Climbing gears are available for rent.

Check it out. First Aid Station not operational yet. Helmets compulsory. First Aid Kit recommended.

More Photos available available here:

Membership card

Hello everybody,

Have you renewed your membership card ? Mine is good through December 2010.

With this card you can buy a new pair of running shoes for coming  Christmas or next Chinese New Year, with a good discount for major brands too. And also not to mention, all your fees to the runs next year, will be less with your valid card. A happy note to senior citizens as their membership fees is now at 50% less too. Thank you PACM.

Happy running.

Welcome New Follower

Hi Ms Lim,
Welcome to our blog. Hope you will enjoy being with us. Have you joined Pacesetters? 

About time isn't it?

Putrajaya Trikidz Clinic

I covered the Putrajaya Trikidz Clinic this morning. I was delighted to meet and see so many participants. Needless to say meeting some of their parents too. The event was well organised, as desplayed by the enthusiasm and dedication of all staff and coaches. All the participants were given a run through all the stages of of the competition. Coaches demonstrated all the necessary skills and rules of event. What I enjoyed most were the smiles and keenness of the tiny tots.

I took some pictures. Please feel free to download as you wish. Click here to view my photos.

Call me in the shout box above if you need any password.

I wish all participants good luck tomorrow.

Sunday, December 13, 2009

Photo Gallery

New friends of paceputrajaya

Hello all, 
As I had promised, all my photos taken during the event had been uploaded to our Picasa Web Album.

Visit to view and download :
(copy above URL and paste into your browser)

If anybody finds any difficulties in opening the Album or in downloading, please contact me by e-mail.

Allen Lai


Deserving Champions both

The joy of making it


She missed her last lap by 7 seconds

New friends

More veterans

I will upload all my photos in 2 days time . Please come back again. Congratulations to all Winners and Finishers in this event. See you all again  for the Pacesetters 30 KM Run in Putrajaya on 17 January 2010. Start your  New Year right.

Membership Drive

Me and some new friends soon to be members

Mr Tan and I were at the Putrajaya 12 hours walk to promote our new membership drive. We managed to handout more than 30 application forms. We hope these keen participants will join Pacesetters soonest and will take part in our next event in Putrajaya on 17 January 2010.
I also took the opportunity to take photos during the whole event. I will up load these photos for all within 48 hours. Please come back to view more than 200 candid photos.

Saturday, December 12, 2009

Running at the Promenades

I have taken a video of a typical run area in the promenade Presint 16. All runs in the Promenades are along the Putrajaya lakeside. The areas are safe with security guards and are lighted up at night.
Enjoy the video. Better still, enjoy your next run by the lakeside.


click on form above to participate in event,
if it does not download in 30 seconds go direct to this URL :

Venue : Kompleks Kolam Renang Awam Presint 6, Putrajaya. Date : 17 January 2010. Time 05:30 am.

We are looking for suitable volunteers to help out in this event, if you are not participating in the event. Please contact Mr Tan or me anytime. Your contribution most appreciated.

Thank you and looking forward towards another great run organised by Pacesetters Athletics Club and New Balance.

Friday, December 11, 2009

Welcome New Followers


We now have two new followers to our blog. Welcome Gerbera and Che.
Thank you and enjoy our posts.


The announcement is finally out. Putrajaya Night Marathon 2010. Come and enjoy our first ever night marathon. There will be fun runs for the family too, mostly at 5KM or 10 KM. The route will be safe and brightly lighted up because Putrajaya is a city with beautiful lights and landscapes.

Start and Finish at the Palace of Justice, Presint 3 Putrajaya. 8.00 pm

Start your preparation and training runs now. Do not delay any further.
Goto this link for registration and details:

Sunday, November 29, 2009

Details to a fine park

No. the above photo is not a button.

The above manhole cover is specifically designed for Taman Saujana Hijau. The design is iconic to pacesetters in Putrajaya. For more views of our home park visit our official website

My First Half Marathon

The above video says it all. Spot me having a glance at my stop watch to check my timings. 3 hours 2 mins. Not bad for a first timer.

 The joy of crossing the Finish Line. No words can describe the feelings. You have to cross the finishing line to feel for yourself. Alone yet amongst 5,000 other participants, confused yet realizing it was all over. Smile, yet difficult to make the attempt. Those were some of my feelings at the finish line.

I first started running the 5 km, then 7 km and before I knew it, I can run 10 km. My first run was the New balance 15 km in KL. This was soon followed by my run in the Standard Chartered KL Half Marathon.

I hope to run more half marathons before I attempt my full marathon, hopefully in 2010. That is my target. See you and join me in my runs.

Tuesday, November 24, 2009

Benchmark for Home Park Circuit

Our Home Park is Taman Saujana Hijau. The park has a main track running round the edge of the twin hills. The main track is about 3.5 km, with adequate gradual slopes for uphill training. The benchmark timings for the main track are as follows:

Experienced runners 12 minutes
Fair runners  15 minutes
Most runners  20 minutes
First time runners/walk 25 minutes

If you are just starting to run, do not worry of your poor timings. You will be able to achieve 25 minutes after several run/walks.

I am at the 20 minutes benchmark.

Test yourself next weekend. It is fun, and it is very satisfying when you achieve your target and start to improve on your personal best timings.

Believe me, I am still breaking my personal best (PB) at each Sunday's run.

Run Walk Run Method

Running the marathon is no easy task for beginners. How do we start ? I believe the best way is to try to use Jeff Galloway's proven method. It worked for me. It is called Run-Walk -Run  method and it can be used for all your races. The purpose of walking is to relax your muzzle groups in your legs before they give up on you. You should stop running and start walking even though you are not yet tired. This is a well developed strategy. Jeff Galloway produced the chart below for all runners to follow. 

Eg. If you are running at a fast pace of 7 minutes per mile, then you should only run for 7 seven minutes and walk for 30 seconds before running again for the next 7 minutes. This process is repeated throughout the race. You will finish on time. I did.

Enjoy your run.

Pace / mile Run Walk
7 min 7 Min 30 sec
7 :30 min:sec 6 min 30 sec
8 min 5 min 30 sec
8:30 min:sec 4 min 30 sec
9 min 3 min 30 sec
9:30 min:sec 4 min 1 min
10 - 11:30  min 3 min 1 min
11:30-13:30 min 2 min 1 min
13:30- 15:30 min 1 min 1 min
15:30 - 17 min 30 sec 30 sec
17 - 20 min 30 sec 1 min

Wednesday, November 18, 2009

Test Your Fitness - The standard 1 Mile Golden Test

Use the charts below to determine your fitness level and competitiveness. The chart is prepared by the World  Association of Veteran Athletes and extracted from Therese Iknoian's book Walking Fast. 

The following given standards are as follows:

100%  International Gold Standard.
90% International Competitive Standard.
80% Malaysian Gold Standard.
70% Club Gold Standard.
60% Local Competitive Standard.
50% Still Got Some Standard.
40% Finisher Standard.
30% Nearly There Standard.
20% Start Up Standard.
10% Don't worry there are others also in this Standard.


AGE 100% 90% 80% 70% 60% 50% 40%
20-29 5:33 6:10 6:56 7:55 9:15 11:06 13:52
30 5:33 6:10 6:56 7:55 9:15 11:06 13:52
35 5:43 6:21 7:08 8:10 9:31 11:26 14:17
40 5:55 6:34 7:23 8:27 9:51 11:50 14:47
45 6:07 6:47 7:38 8:44 10:11 12:14 15:17
50 6:22 7:04 7:57 9:05 10:36 12:44 15:55
55 6:38 7:22 8:17 9:28 11:03 13:16 16:35
60 6:57 7:43 8:41 9:55 11:35 13:54 17:22
65 7:18 8:06 9:07 10:25 12:10 14:36 18:15
70 7:42 8:33 9:37 11:00 12:50 15:24 19:15
75 8:10 9:04 10:12 11:40 13:36 16:20 20:25
AGE 100% 90% 80% 70% 60% 50% 40%
20-29 6:10 6:51 7:42 8:48 10:16 12:20 15:25
30 6:10 6:51 7:42 8:48 10:16 12:20 15:25
35 6:21 7:03 7:56 9:04 10:35 12:42 15:52
40 6:35 7:18 8:13 9:24 10:58 13:10 16:27
45 6:51 7:36 8:33 9:47 11:25 13:42 17:07
50 7:08 7:55 8:55 10:11 11:53 14:16 17:50
55 7:28 8:17 9:20 10:40 12:26 14:56 18:40
60 7:50 8:42 9:47 11:11 13:03 15:40 19:35
65 8:16 9:11 10:20 11:48 13:46 16:32 20:40
70 8:46 9:44 10:57 12:31 14:36 17:32 21:55
75 9:21 10:23 11:41 13:21 15:35 18:42 23:22



If you are a 40 years old man and can walk /run  a constant pace of  9 minutes  51 seconds per mile (1.6 Km), then your fitness is 60% or Local Competitive standard.

To calculate your own fitness level:

Run 1 mile (1.6km) at your nearest school field. ( 400 m per round)
Record your timings. Convert all timings to seconds.
Divide the the 100% timing at your gender/age level by your recorded timing and multiply by 100.

It is important to know your fitness and it can be used to be your personal benchmark for improvements.

Measure your improvements for motivation and self satisfaction.

Happy running.

Saturday, November 14, 2009

26th AGM and Annual Dinner 2010

Hello all,

The club have given us enough early notice for the next AGM meeting cum Annual Dinner. It will be held in the Park Royal Hotel, Jalan Sultan Ismail, KL on 20th March 2010, with this year's theme as "Back to 70s" Tickets at RM55.00 per pax.
Confirm your attendance with the Exco or group leaders.

Let us all make an effort to attend this fun filled annual dinner. Pacesetters' annual dinners are never short of delights and surprises. Members not only know how to run but also to party.

Let's boogie. Yeh.

Membership Drive

Hospital Putrajaya together with Novo Nordisk organised Putrajaya Global Diabetes Walk at Dataran Putra on Saturday 14th November 2009. The day being World Diabetes Day. It was a cool and beautiful morning worthwhile of a 5 km walk. The crowd was fairly small but all energetic and keen for the generous prizes and lucky draws.

Mr Tan and myself took this opportunity to promote our membership drive for our area group. We handed out many application forms and past issues of our Footloose magazine. We were pleasantly surprised with the many keen listeners and potential members.

Mr Michael of Novo Nordisk (above) said that he will promote Pacesetters for us as and when he can at other activities to come.

Another happy new member.

Mr Tan, Encik Juswil and myself. Happily Encik Juswil is already a member as he had joined Pacesetters sometime ago. Encik Juswil is a newbie to Marathon runs. His first foray is at Gold Coast, Australia. Wow! Congratulation and more runs to come. Read his article in our Pacesetters website. Hopefully his wife and family will be our new members, now that we have our home park.
Can't wait for tomorrow's breakfast run at Taman Saujana Hijau, Presint 11. Did not sweat enough this morning.

Thank you Hospital Putrajaya and Novo Nordisk. We will continue to run for health.

Friday, November 13, 2009

Spoilt for Choice

Putrajaya have so many tamans and parks, all green, landscaped and dedicated to walking, running and recreational activities. Each park has its own signature and theme. Our area group is spoilt for choice to select any one park. Our members will be running in all the beautiful parks every weekend. But for starters we will run in Taman Saujana Hijau in Presint 11. So come Sundays, put on your running shoes and join us for our weekly breakfast runs at 0700 am. There will never be a dull run. Never!

Essential Reading for Beginners

If you are a beginner into walking and running, we recommend you read these two very informative and motivating books. These books should be available in your local bookstores or otherwise you can borrow them from the community library in Presint 16, Putrajaya.

If you want to run the marathon, start with half. Let Jeff Galloway show you how.

Jeff 's quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner's World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUN™, low mileage, three-day, suggestions to an over 98% success rate. 

Jeff has worked with over 200,000 average people in training for specific goals and is the inventor of the Galloway RUN-WALK-RUN™ method. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. Follow Jeff’s website here:

Therese Iknoian’s book Walking Fast is an informative guide that bridges the gap between basic fitness walking and serious competition. It is a must read book for all who enjoys walking and wants to increase their walking intensities, fitness level and performance. Follow Therese’s  website here:

For more information, Google for the book's reviews.

Wednesday, November 11, 2009

Taman Wawasan Presint 2

Taman Wawasan is the best kept taman in Putrajaya. You can access the taman from Wisma Putra, Presint 1, or the PJH office block in presint 2. The taman has a unique pebbled beach, abundant hilly running tracks, curvy ala San Franisco streets, opposite lakeside view of Dataran Putra, nice garden walks and more. The running tracks can be configured exceeding 10 Km.

Entrance at Wisma Putra.

Long running stretches.

Lakeside run.

Curvy roads adds to the excitement. Whats around the corner ?

Wide road for running sans vehicles and cars.

Decorative lush gardens.

Long stretch of beautiful landscapes.

Choice of running up or down hill.

Taman Warisan Pertanian Presint 16

Taman Warisan Pertanian is located in Presint 16. The taman is a fully landscapped rubber plantation and fruits orchard. The best species of all local fruits are planted in Taman Warisian Pertanian. It will always be 'musim' for one fruit or the other. Abundant the durian, ciku, rambutan, guava, banana, jackfruit, coconut, pineapple for all to savour but not to pick.

3 Km of running tracks, hilly or flat.

Fruits trees on both sides of the running tracks.

Shade from matured rubber trees.

Well trimmed running track.

Running through the slopes of a rubber plantation.

Taman Wetlands Presint 1

Taman Wetlands is located at the entrance to Putrajaya Presint 1.

Main entrance.

Vista and observation point.

Abundant sectors and tracks signages. 

Matured trees covering all  jogging tracks.