28-Jun-09 渣打Kuala Lumpur Marathon [圆满结束, 进来交流分享]

饼干及面包

原帖由 GheeOon 于 24-6-2009 09:07 AM 发表




想问，如果我从cyberjaya 出发要坐这些交通工具去的话，那一个车站是最方便的呢？

Bukit Jalil应该是最适合的了。

chaucky

原帖由 iamhau 于 24-6-2009 07:29 发表


你驾车来了...不用驾回去吗

我想到載我女朋友來..然后我開跑的時候,她駕回去

squareeight

Rapid KL Bus Service on Race Day



Rapid KL is providing a special shuttle bus service for runners.

Pick Up/Drop Off Points

Tasik Titiwangsa - Padang Merpuk       
Ampang LRT Station - Padang Merbuk       
Taman Cheras/Taman Segar - Padang Merbuk       
Bandar Tasik Selatan LRT Station - Padang Merbuk       
Stadium Bukit Jalil - Padang Merbuk       
Abdullah Hukum LRT Station - Padang Merbuk       
Taman Jaya LRT Station - Padang Merbuk       
1 Utama, Bandar Utama - Padang Merbuk       

Buses shall run on a 20 minute interval between 3:00 am – 6:00 am.

Pick up times will be: 3:00am – 3:20am – 3:40am – 4:00am – 4:20am –4:40am – 5:00am – 5:20am – 5:40am – 6:00am ( 2 buses per pick-up time)

Sales of pre-tickets namely the Pas Harlan ‘SEMUA RM4’ and ‘SEPADU RM7’ will be at a special counter at Dataran Merdeka on:
-          26 June 2009, Friday 2:00pm – 5:00pm
-          27 June 2009, Saturday 9:00pm – 5:00pm

饼干及面包

我应该是用这个服务了，怕驾车的话，回去的时候会塞车。
回的时候，应该是搭LRT比较好。

chaucky

原帖由 饼干及面包 于 24-6-2009 12:56 发表
我应该是用这个服务了，怕驾车的话，回去的时候会塞车。
回的时候，应该是搭LRT比较好。

我也在考慮當中 在想如果去ampang lrt 搭車就可以放車在ampang lrt station

chaucky

[size=85%]Sinceyou will have almost completed your training by now these tips focus onthe days just before the marathon as well as race day itself. I’m alsoassuming that you are in good health with no recent injuries. If thisis not the case you might seriously consider withdrawing from themarathon, or at least running at a much slower pace than you intendedinitially.

Here are my tips...

1. Keep hydrated:
Notjust during the race; try drinking the proverbial 8 cups of water perday for the entire week before the marathon. This way your body getsused to the extra fluid.

2. Check your shoes:
Theyshould be in good condition, and it’s almost too late now for a newpair. Don’t try and use new shoes for running the marathon. You shouldhave broken them in with at least one long run.

3. Eat your big pasta meal two days before the race:
Don’ttry and carbo’ (over)load the night before the race. You could end upwith an upset stomach the next morning. Instead have a fairly modestmeal – sure enjoy a pasta dish, just don’t overdo it. In fact Irecommend not doing anything too much out of the normal for the wholeweek before the race.

4. Relax the day before:
Trytaking things real easy. Don’t spend hours on your feet at the pre-raceexpo – you’ll feel it the next day. A hot bath with Epsom salts can bereally relaxing and beneficial.

5. Pace yourself correctly:
This is probably the most important factor that determines your performance.

Takeinto account the weather, the course terrain and how you feel. I firmlybelieve it’s better to start out a little slower than your goal pace.Adjust your pace depending on how you feel, if you’re struggling at thehalfway point you’d better pull back.

6. If the weather is bad – adjust your finish time:
Badweather is one of the main things that can really impact your run. It’sbetter to accept this fact and aim for a slightly slower time ratherthan run out of energy and hit the wall at mile 20. Who knows, youmight have a great run in spite of the weather, in which case you canpick up the pace in the latter stages of the race.

7. Be careful with power gels and energy replacement products:
Don’ttake energy gels or even Gatorade if you haven’t done so duringtraining. Your stomach can become upset very easily as you get into thelater miles. Hopefully you will have experimented with different energydrinks and so forth during your training runs. I have found a simpleslice or two of orange around mile 21 has helped me a lot.

8. Mentally divide the race into sections:
26.2miles is a very long way! I always divide the race up into differentsegments. 10K, 10 miles, halfway, and 20 miles. Then as your reach onegoal you aim for the next. This gives you something to focus on besidesthe finish line.

9. Try walking:
Briefwalking breaks periodically will give your legs a change from theconstant running stride. This will help the muscles avoid tightening uptoo much in the later stages. You won’t add a whole lot to your finishtime either!

10. Walk around after the marathon:
Youprobably won’t feel like doing this but it will help you gradually cooldown. As a result you’ll recover faster in the days following the race.

彗星

原帖由 squareeight 于 24-6-2009 11:43 AM 发表
Buses shall run on a 20 minute interval between 3:00 am – 6:00 am.

Pick up times will be: 3:00am – 3:20am – 3:40am – 4:00am – 4:20am–4:40am – 5:00am – 5:20am – 5:40am – 6:00am ( 2 buses per pick-up time)

Sales of pre-tickets namely the Pas Harlan ‘SEMUA RM4’ and ‘SEPADU RM7’ will be at a special counter at Dataran Merdeka on:
-          26 June 2009, Friday 2:00pm – 5:00pm
-          27 June 2009, Saturday 9:00pm – 5:00pm

semua和 sepadu 有什么分别？？？我朋友交待我帮她们买

我去的时候POOL坏男孩的车，回是LRT

[ 本帖最后由 彗星 于 24-6-2009 01:40 PM 编辑 ]

chaucky

原帖由 彗星 于 24-6-2009 13:38 发表

semua和 sepadu 有什么分别？？？我朋友交待我帮她们买

我去的时候POOL坏男孩的车，回是LRT

我也考慮去的時候做壞男孩的車..最多我回坐lrt而已..我女朋友還是和他商量一下

彗星

你跑步,还要跟女友商量的哟

坏男孩

给你们的话，你们建议我把车停放在哪里？
因为真得怕塞车~~
等到现在报纸也还没有刊登封路的消息~~

chaucky

原帖由 坏男孩 于 24-6-2009 16:33 发表
给你们的话，你们建议我把车停放在哪里？
因为真得怕塞车~~
等到现在报纸也还没有刊登封路的消息~~

我看我還是跟你車..最多我回的時候自己回

jie84

原帖由 Labis737 于 6-7-2009 03:28 PM 发表
主辦當局說本周會開始在FB上載照片，記得有空去查看。

主办当句上载照片?又有那么多摄影师分享照片.......那么marathon-photo这回不是白干了......

vin_ann

setapak 没人。。。。。

我还是会park 在bukit aman car park...

豪少爷

再多三天～我就再踏入这进地方～
出发我的第一次全马～
也在这里完成我的第一个全马～
又兴奋又紧张～

HuMoR+DkNy

全马拉松开赛是5am
我会在大概3am从PJ出发, 不怕一万, 只怕万一
反正早到没损失

我已经有idea泊那里了
想泊靠近dataran merdeka但怕大塞车
最坏打算是bukit ama

我家集合的, 大家不要迟到

jie84

距离全马开跑时间还有68个小时左右..........

饼干及面包

我今晚就下来KL。
明天中午会去拿号码，有谁会在这个时候去呢？

qiyan

我应该也是明天中午或者傍晚去拿。。。

今天要吃多多饭。。。希望大家这几天不要出状况。

子陵

虽然我没有跑，可是也开始紧张了。
大家加油！！！

iamhau

原帖由 饼干及面包 于 25-6-2009 09:15 AM 发表
我今晚就下来KL。
明天中午会去拿号码，有谁会在这个时候去呢？

我会三点多过去