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Its the best weekend to end the month of January 2012! In January, we completed at least 12 COBC training session, at least one running (more for some) event (Mizuno Wave) and one LSD (Long Slow Distance) to achieve our new year resolution. What is our New Year resolution again? Yes for the season runners, at least ten races including at least 1 full 42km marathons. For beginners, 10 races with at least one 21km races. Why the runs? Yes!! it act as an injection to our motivation and focus for us to train harder at our regular COBC training. Almost 30 of us gathered at Bukit Aman car park..

Spotted Wai Yee Chan, a Pilates instructor at the Fitness First and was a recruit at COBC where Nawal Aini Zulkifli, Rose Emini Pahamin, Luyen Ow, Ryan Wong and me used to train together. Now Wai-Yee is with the 'Auntie Hottie' runners?

With a lot of new runners, the objective of today's run is to learn to pace! As a rule of thumb, a good long distance running pace is a speed that we are able to comfortably chat and talk without panting or losing breath. Many runners that did not know how to pace, would end up over speeding beyond their heart & lung capacity and muscle endurance. As a result, they end up walking half of the total targeted distance or give-up half way before the end or continued running in pain with muscle ache and crams. Speed for long distance requires a slow progression and this is what the weekend run is all about.
There are two type of agony when we run.. First, our muscles & joint pain!! where we know our breathing and stamina are still good and we can run faster but our part of our body either the shin/calves/glut/knees/neck/spine or our overall muscle just give way which would slowed us down.

Second, our stamina where before those body cram or aching, muscle or joint pain kicked in, our heart beating worst than a tsunami tune and our stamina gave way.. Our breathing was too heavy and our heart rate was bombing high.

The weekend runs is to address exactly just this. The two major issues which can be attain through practice, slow build up of stamina and most importantly via good running form. During our first practice today, we expose to runners their first 10km distance, then talk and chat with them while running (to ensure their comfortable running pace). All this was organized by our celebrity runner Ilyanna Aylin Ayob whom had attended various running clinics and ran alot of marathons and races.

We gathered at 6:15am and began with a short briefing before we start to walk as a warm-up to the starting position. We began running at 6:35am. With us today were Ali Rahimi Ferdosinezhad, Micaela Soyza, Maslina Ahmad Ismail, Dalyn Nunis, Shazni Az, Surani Binti Mohamad, Stella Baake, Stephanie Choong, Angela Loo, Heather Goh, Caleb Lian Yoong Lau, Sheikh Hisham, Affik Zakie, Rose Emini Pahamin, Nawal Aini Zulkifli, Ryan Wong, Raymond, Luyen Ow, Thomas Baake, Ilyanna Aylin Ayob, Umesh Narasimhaiah, Abdul Adzim Zaharudin (and another 8 more which I cant recall - help!) The weekend run was not restricted to Chief's Original Bootcamp (COBC) recruits but its those COBC recruits that wants to take a step further into running. Friends of recruits and other runners are welcome to join us. At COBC, it is all about motivating each other, the more... the merrier. Running is a passion. Anyone keen and is interested, are all welcome to participate. Ilyanna Aylin and Rose Emini Pahamin with the help of some COBC instructors are preparing a weekly route to slowly increase in mileage and target to complete a full marathon by year end (or 21km for new runners).

Half way at mid point, we stopped!!! and err..... camwhore!! ceh.. typical!!!

How was our first run? yup.. two thumbs up! said Dalyn Nunis and Angela Loo.

Last but not least, congratulation to Micaela Soyza.. she ran her longest distance 10km today!! For all runners, please do not forget to put ice on any aching body part (except for heart-ache), drink lotsa water and very importantly... do alot of stretching!!! otherwise.. err.. you will soon find out in 2 days.



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