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Full Marathon Men - Malaysian.
2014 - 1st Place
2016 - 1st Place
2017 - 1st Place
2018 - 1st Place
Terima kasih semua, al-fatihah.
#AsicsMY #GarminMalaysia #Beatyesterday #SCKLM2018 #DirigoEvents
***Best Malaysian in Men’s 10KM in SCKLM***
Managed to defend my title again today, came back second place Overall with the time of 33:38 minutes (3:22 min/km). Better my timing for more than 2 minutes compare to last year, 35:43 minutes.
Happy to be back and defend my title again for two years in a row! 33:38 minutes is my Season Best this year also my Best 10K timing in Malaysia. I did 33:26 minutes last year during the Sundown Taipei 2017. 12 seconds of my Personal Record and excited to race hard today and make an attempt to chase the Kenyan in front of me.
Still couldn’t believe I did 5,000M on two days ago and 10,000M yesterday at 3pm in UNIMAP and thankfully I managed to came back on time this morning to race SCKLM 10KM.
I missed my train last night as I saw the wrong timing, and I took the bus at 7.30pm. Arrived at KL Sentral this morning at 3.45pm, took the LRT and back to Kelana Jaya. Thanks to She Yong for fetching me back and went out again to take the LRT and went to the race site.
Both legs left only 50% after the 10,000M yesterday at 3pm, running at 35 Degree Celsius. Today’s performance was all about mental toughness. Kept thinking I am the Best Malaysian last year and the reason I came here today is to defend my title. Focus on my target, charge down the street, pay attention on my running technique, the metronome beating at 185 spm was set it on my Garmin Fenix 5X before the flag off, kept the rhythm going, tap tap tap, arm swing to quicken my stride to match the metronome.
Starting off running side by side with Siva, follow closely behind the Kenyan. Both of us work together, exchange the lead after the first 3km, my turn to lead. Doing our best to take him down. After 6km, I was on my own. Dig deep and trying hard to reduce the gap as the distance widen up after that.
Kept looking at his back all the way until the last km. Closing down the gap with the last surge, but the distance is too far away between both of us.
It was really a good course today, I felt strong even though with the 15km from the past two days. Mentally boost myself up, kept thinking of “To be a great champion you must believe you are the best. If you are not, pretend you are.” - Muhammad Ali. One of the factor that boost my performance today is the Awards I won yesterday being the Best Male Athlete in Track&Field with Double Gold I won from 5,000M and 10,000M.
Thank you so much for the recognition and everyone for the continuous support, cheers on me while running this morning! Thank you to all my sponsors as well especially Beet It Sport, Actigin, Garmin Malaysia, Lifeline ID, Life Engineering, LILA Exogen, and also to my parents who came and support this morning.
#SCKLM2018 #BestMalaysian
Monday Motivation ☺️
My tips on building up a strong mindset when comes to racing.
"You know the Winner is far away from you, you should not slow down even though you know you have no chance of winning or even podium, but you should speed up, give it your best, never look back, charge it to the finishing line, that's the reason of racing. It's not about beating others, but beating yourself." - Wai Ching.
Once I am on the starting pent, the thoughts in my mind are "Do or Die" and "let's finish this."
Last sprint towards the finishing line. Photos by Lynn Lim. Thank you.
#SCKLM2018 #MasTowerRunner #DoubleGoldMedalist #BestMalaysian
Reebok Floatride Run Ultraknit:
https://www.instagram.com/reebokmalaysia/
Standard Chartered Kuala Lumpur Marathon 2018 (SCKLM):
https://www.instagram.com/scklmarathon/
Futuremade Studio官網：
https://futuremadestudio.com/
寄東西到我的地址/SEND GOODS TO MY ADDRESS:
Xiao Pi Hai
Suit 505
GF-16, The Waterfront @parkcity
No.5, Persiaran Residen, Desa Park City.
52200, Kuala Lumpur, Malaysia.
Hp: 03-6203 4981
小屁孩 Xiao Pi Hai Instagram:
https://www.instagram.com/tunway/
小屁孩 Xiao Pi Hai FACEBOOK/專頁:
https://www.facebook.com/xiaopihaii/
FUTUREMADE STUDIO INSTAGRAM:
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Tips no. 1:Stay focus with your objective. Regarding the pace band I mentioned, here is the link to print out your customise pace band. Check this out: http://www.runbundle.com/tools/pace-band-generator Every 5km marker you can check once. The markers are available as the race organiser will set it up. So don’t worry about that.
Tips no. 2: Stay calm and relax. By practicing meditation. Stay in a quite room, listen to smooth music, close your eyes, count your breath. Breath in through your nose, breath out through your mouth. Count from 1 to 10 and repeat. After once you are calm and relax, practice imagery session, imagine you run smooth the whole race, look forward all the time, stay with your target pace pacer and finish strong. Check this out, link to full marathon race course preview video: https://www.facebook.com/getBiiB/posts/1016373578515860
Tips no. 3: Stay hydrated all the time. Monitor your urine output, make sure it is clear, or light lemonade at max. If is dark yellow colour, then you are in dehydrated status. Minimum of 2% of dehydration can impair endurance performance. You can drink up to about 200ml of water for every 15-20 minutes to replenish body water level. A normal adult men need to drink at least 2.5-3.7 litres of water a day and for women it will be about 1.8-2.3 litres of water, but in some cases like those who tends to sweat more, you need to drink more than the average amount here.
Tips no. 4: Follow your own normal routine. Do not try to do new things like trying out new food, sleep late, play other sports which might have the risk to cause food poisoning, stomach discomfort, injury and so on. Also you can start to load up carbs in your diet. Have 1.5x of normal amount of food but remember to top up the carbohydrates nutrients. 4 grams of carbohydrate per pound (0.45kg) of your body weight yo maximise glycogen storage.
Tips no. 5: Smile. Whether it is intentional or unintentional smile, it’s going to help in reduce the rate of perceived effort while you running at your target pace. Smile also signal our body to release endorphins, also known as happy hormone. This hormone going to boost up your mind and you will be having a positive mindset. And so, remember to smile ;) while u run.
