Sunday, 31 August 2014

Speed work is Essential

To improve your long runs, just doing Long Slow Distance training is not good enough. It is essential to do speed work. For example, run 5 X 1km with 3 minutes rest in between repetitions; 10 X 400 meters with rest of 30 to 90 seconds in between repetitions. It is best to run on the track or grass. This was shared by Jean-Pierre Lautredoux, ex French national runner with a PB of 1:01:43 in the half marathon. He was at Desa Park City to speak to runners after the Peer Support Programme. Other helpful training tips he gave were:

  • Do tempo run: Run at 90% of your maximum heart rate (about 220 minus your age is 100%). Warm up for 20 minutes, then run for 20 to 30 minutes. Try not to go below 90% for the whole duration.
  • After a race on Sunday, do not do hard workout until Wednesday. Your body needs the time to recover.
  • For strength training, do lunges, planks and sprints.
  • Run only 2 marathons per year for best results.
  • Do no more than five 30km runs to train for a marathon.
The club wishes to warmly thank Jean-Pierre for taking the time to talk to the runners.

photos by Wan Yew Leong

Wednesday, 27 August 2014

3030 Run title sponsor: INOV-8. Official fitness watch: Garmin


28 Sept 2014 Update: AirAsiaX has agreed to become a platinum sponsor and official airline. They will contribute 12 return air tickets to Asia and Australia - 8 for the winners, 2 for lucky draws and 2 for contest winners.

6 Sept 2014 Update:

3 Sept 2014 Update: 
Club members will get a RM10 refund each on their entry fees if they do not want the commemorative gift. The refund will be made at the venue when they collect their race entry pack.

We are proud to announce INOV-8 as the title sponsor for Pacesetters 3030 Run 2014 and Garmin as the Official Fitness Watch.

Saturday, 16 August 2014

Help the Homeless doggies & kitties!

Second Chance is a shelter to a few hundred dogs & cats. Their aim is to place the animals with good homes and educate the public about the importance of vaccinating and neutering their pets. You can support the shelter by joining Run For A Second Chance on 4th October 2014.

Peer Support Programme - 17/8 (Sun), 6:00am - 20km

For this week, many of the pacers and runners will be travelling to Kuching FM / TMBT. The Peer Support run will still go on but in a smaller group starting from Lake Garden Children Car Park for 20km. There will be 2 pacers leading group. - Tai Kok Keong & Kelvin Ng Ch

Monday, 11 August 2014

Jean-Pierre will give a talk at FM / HM Peer Support Programme

Training will be at Desa Park City on 31st August. A very good chance to get some tips from top ex French national marathoner, Jean-Pierre  Lautredou.

Sunday, 10 August 2014

Friday, 8 August 2014

Asics Penang Bridge International Marathon 2014 Running Clinic & Early Bird Race Pack Collection

Date:     17 August 2014
Time:     7.30 am  (Running Clinic)
                8.30am (Early Bird Race Pack Collection)
Venue: Taman Bukit Jalil (Recreational Park)
Free admission. Registration required
The second Asics Penang Bridge International Marathon 2014 Running Clinic will be held on the 17 August  at Taman Bukit Jalil from 7.30am onwards. The Running Clinic aims to assist new and seasoned runners in preparation for the upcoming  Asics Penang Bridge International Marathon 2014. Participants can expect useful tips from experienced trainers and fellow runners at the Running Clinic.
The Running Clinic is free but prior registration is required. The first 300 participants to register will receive a free goodie bags by ASICS. Please register by 15 August 2014. Email your name, IC number, mobile number and PBIM category to
Runners who have opted for Early Bird Race Pack Collection in Kuala Lumpur can also collect their race packs on the same day from 8.30am to 12.30pm. Please bring along your receipt, and IC or passport to collect your race packs.

Special Deal to Taipei Fubon Marathon for Members

Bring you to

Taipei Fubon Marathon
21st December 2014

Select China Airlines’ Dynasty Package either with:
7 Day / 6 Night Sightseeing Tour
4 Day / 3 Night Free & Easy

Special privileges for each Pacesetters member:
ü An extra 10kg check-in baggage allowance
ü One MRT card with a prepaid value of approximately RM20*
ü One Wi-Fi hotspot card with 48-hour usage*

*Subject to final confirmation by China Airlines and Taiwan Tourism Board

For more information, please contact: TAI KOK KEONG 012 223 4171 or email to

Thursday, 7 August 2014

06/08 - 2XU Runners Malaysia @ DPC

Chua Wen Kiat led a group at Desa Park City at 7pm  :)

Terrence Poon Running Club (TPRC)

TPRC meet up point is the car park (playground) behind the Royal Lake Club. Meet up times are: 
• 6.30am on Saturdays with the options of 10km (Double Hill) and 12km (Triple Hill)
• 6.00am on Sundays with the options of 16km and 21km

Terence Phoon 012-273 9299 & Evelyn Ang 012-7781733

This information is also listed in the Regular Activities menu tab.

Tuesday, 5 August 2014

UPDATES: Permaisuri Breakfast run & FM / HM Peer Support Programme on 10th August

Re: Pacesetters Hari Raya Breakfast Run at Taman Tasik Permaisuri

We have sent out a flier on 16 July 2014 on the above event Run at Taman Tasik Permaisuri Tapak C, on Sunday, 10 August 2014 at 7.30am. This event is in line with our mission of promoting running as a healthy recreational activity for the families. This event is opened to members, their families and friends. Non-members will have to register via members.

Some updates on the programme:

6.30am onwards – Arrival of members and their families, meet at Tapak C (register at Registration Desk for bibs)
7.30am – Start of Run (option of 4km and 8km)
8.30am onwards – Breakfast / Sale of Club merchandise / Lucky Draws
9.00am onwards – Race Walking Methods and Exercises by Lee Shew Keng & My Marathon Experience by Sargent Major Sidamparam.

(Note – Lee Shew Keng is one of the top veteran race walker in the country and has competed in many World Masters Championship abroad. Sargent Major Sidamparam, former national record holder for the marathon of 2hr 30min 56 second achieved in 1986. He is the national marathon coach.)

10.30am – End of Program

For those of you who have not registered for the run, please do so immediately.

Method One - Members interested in the event are to email to our Committee Member, Chua Eng Siong at copy to giving the following details:
Name, PAC No, No of Paxs, HP No and email address. You are encouraged to bring along your family and friends for the event to introduce them to running as a healthy recreational activity.

Method Two - Members also have another option to register themselves by buying a bib (RM5 per pax) from the following Group Leaders after the Sunday Runs:
 Winnie Lee of Permaisuri Group ( 019-384 6338 )
 Garry Goh of Bukit Aman Group ( 012-387 0008 )
 Francis Toh of Kiara TTDI Group ( 012-399 7738 )
 Jason Thiang of Subang Group ( 012-211 6280 )

New Member invited FOC
As a welcoming gift to new members, they are invited for this event free of charge. All new members who join the club in 2014 with membership no 6491 to 6567 are given a free slot for this event. You have to email us (Method One) on your attendance and collect your bib from a separate “Complimentary List” from our Registration Desk.

Direction to Taman Tasik Permaisuri
We will give further directions via our Facebook page and Blog in due course and we encourage car-pooling to the venue. Upon reaching the meeting spot (follow direction signage), check your name against the Registration List at the Registration Desk, pay your participation fee (RM5 per pax) and collect your bib. Wearing the bib identifies that you have paid for the run. Only those wearing bibs will be served breakfast. Look forward to seeing you.

The Executive Committee 2014/15
5 August 2014

Pacesetters Marathon / Half Marathon Peers’ Support Program – 10 August 2014

In order not to break up the Pacesetters  Family, we have decided to move the Peer Support Programme to Taman Tasik Permaisuri on 10 August 2014, such that those training for the marathon / half marathon can join the breakfast at 8.30am.

The starting time will remain at 6.00am and the route will be loops of the 4km route round Taman
Tasik Permaisuri. The venue will be at Tapak C. The distance covered will be 15km & 20km.

Wan Yew Leong
President, PAC

5 August 2014

Monday, 4 August 2014

Event & Race Calender for Smartphones

On your smartphones, you can now access "Event & Race Calender" from the menu bar. Let me know how it works, thanks.

On your smartphone,
click the Home arrow

 Then click Race & Event Calender

On desktop it is shown by the red arrow.

Large & Growing turnout at FM / HM Peer Support training on 3rd August

Big turnout at the regular Sunday Full Marathon / Half Marathon training at Padang Merbok. This programme is taking off very well. 

Photos by Chan WK

Desa Park City 10km run, 7pm 6th Aug 2014

Did u enjoy the run on 1st August 2014 at Kiara Hill, TTDI ? We are having another run on this Wednesday, 7pm, 6th August 2014 at Desa Park City. 

This time, we bring u to a short run around the Desa park city with mostly flat route and round the Water Front to complete an estimated 10K run.

Meet up Location is at the carpark as followed:

Drive there using Waze:

In the event of heavy rain, the run will be cancelled.

By Chua Wen Kiat, 

Saturday, 2 August 2014

02/08: TTDI Park-Kiara Hill 10k

Thanks to Peer Support Programme Chief Mentor, Chua Wen Kiat, kneeling front, with yellow vest, for leading a group for a 10km run at TTDI - KIara Hill this morning.  :)

Short Trek at Puchong Hill

Thanks K C Leong, Trekking Group Leader, for organising the nice walk this morning. I was surprised that there were so many cars already parked there at 7.15am! 

Post-trail-work-out refreshment at the coffee shop located at the car park of Puchong Hill. Their kon lo wan tan mee and pan mee is pretty good. The lady boss told us they don't use MSG and tong sui is made with brown sugar!!  :)

Darren Looi, Puchong Kinrara Deputy Group Leader, at back left. KC Leong, Trekking Group Leader at front left.