27.01.2010 Minggu Ke 11

adination of runners @ taman tasik shah alam

27-01-2010

minggu ke 11

6.00 petang hingga 7.50 malam

pusingan sekitar taman tasik shah alam

aktiviti sampingan (drill) @ kawasan parking kereta MBSA

Jutaan Terima Kasih kepada

En Shariff (EX-PROTON RUNNER)

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Ex-Professional PROTON RUNNERS ( MR SHARIFF )

yang tengah bongkok tue.. jangan main-main

pernah mencapai 1km dalam 2.30 minit sahaja

AKTIVITI DRILL YANG DI TUNJUK AJAR OLEH BELIAU

EN SHARIFF MEMBERI TUNJUK AJAR SEGALA ILMU & PENGALAMAN BELIAU.. WALAUPUN 6 TAHUN TELAH BERHENTI DARI ARENA LARIAN JARAK JAUH.. KINI BELIAU INGIN KEMBALI MEMBAKAR JALAN.. BUAT MASA TERDEKAT BELIAU HANYA MENCARI KEMBALI DIMANA LETAKNYA KUASA KUDA SERTA SEMANGAT KEKUATAN LARIAN.. KITA BANTU BELIAU dan BELIAU BOLEH MEMBANTU KITA..

TERIMA KASIH DI ATAS KEHADIRAN ANDA SEMUA

HHEHEHE..

Ribuan terima kasih di atas kehadiran pelari-pelari ANR @ Taman Tasik Shah Alam.. aktiviti kali ini agak menarik di atas tunjuk ajar oleh bekas pelari terbaik PROTON iaitu Encik Shariff yang sudi menurunkan segala ilmu, teknik dan pengalaman beliau selama 20 Tahun dalam aktiviti berlari jarak jauh.. kepada para-para sahabat.. jika ada sebarang pertanyaan untuk memantapkan gaya larian.. rajin-rajin bertanyakan pada En Shariff nie.. beliau memang seorang peramah dan mesra kawan.. anggap beliau sebagai Jurulatih Team Adination Or Runners @ Taman Tasik Shah Alam..

Jumpa pada minggu yang seterusnya...

20.01.2010 Minggu Ke 10

AdiNation Of Runner @ Taman Tasik Shah Alam

Minggu Ke 10

Tarikh = 20-01-2010 (RABU)

Diskaun pembelian barangan larian ADIDAS adalah 10%

@ Adidas Garden K.L ( belakang Mid Valley)

@ Adidas Pavillion K.L

Jarak = 7.6 km & 3.8 km

Masa = 6.00 petang hingga 7.30 malam

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Kepada ahli ANR @ Taman Tasik Shah Alam, gambar-gambar tersebut boleh dirembat secara rasmi dari blog ini. Sila klik terlebih dahulu (untuk gamba lebih besar) sebelum simpan dalam komputer/laptop anda. Kepada yang tidak membawa kad kehadiran pada miggu ini, sila kemukakan kad tersebut pada minggu seterusnya. Terima kasih diatas kerjasama yang anda berikan semasa program tersebut dijalankan..

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Always On The Run

13.01.2010 Minggu Ke 9

AdiNation Of Runners @ Taman Tasik Shah Alam

13 Januari 2010

Waktu = 6.00 petang hingga 7.30 malam

Minggu = Ke 9

Jarak = 3.8 km + (350 meter x 2 lap)

Kehadiran Ahli = Seramai 30 + + Peserta

Tengok jer.. jangan tegur.. hahaha tengah busy...

Sebahagian besar yang turun pada 13-01-2010

Alwi (berbaju biru).. lepas kene dera kat Lokasi Latihan Sulit..

Pelari UiTM & Pelari MSU tetap hadir walaupun cuaca kurang baik..

Wajah-wajah Team AdiNation Of Runner @ Taman Tasik Shah Alam

RIBUAN TERIMA KASIH

Walaupun hujan turun pada sebelah petang, Team AdiNation Of Runners tetap hadir untuk bersama-sama merempit di Taman Tasik Shah Alam. Kepada ahli-ahli yang baru menyertai program ini, saya mengucapkan selamat datang ke ANR @ Shah Alam. Jika ada pertanyaan berkaitan dengan program ini, sila hubungi saya. Nama, no telefon dan emel ada didalam passport yang diberikan. Kepada yang tidak dapat mengikuti sesi latihan berbukit di SUK Selangor, anda boleh bertanyakan kepada saya dimana lokasi tersebut. Kepada pelari-pelari yang tiada di dalam gambar di atas, jangan berkecil hati. Ada masa kita akan buat sesi bergambar bersama-sama ahli-ahli ANR @ Taman Tasik Shah Alam.. Ok.. jumpa lagi..

Stretches for Runners

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

5. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

10. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

http://www.coolrunning.com/

06.01.2010 Minggu Ke 8

Tempat = Taman Rekreasi Raja Lumu
Minggu = Ke - 8
Tarikh = 06.01.2010
Masa = 6.00 petang hingga 7.30 malam
Jarak = 3800 meter x 2 lap
Jumlah Ahli aNR = 82 orang ( setakat 06.01.2010 )
Jumlah Ahli = Lebih kurang 40 orang ahli aNR turun bersama-sama
Nota = Kepada ahli-ahli Adination Of Runners @ Shah Alam, sekiranya ada sebarang pertanyaan / cadangan boleh dikemukan kepada saya.

Jom Turun Beramai-Ramai

AdiNation Of Runners @ Taman Tasik Shah Alam

Tarikh = 6.01.2010 (Rabu)

Waktu Berkumpul Jam 6.00 Petang

Minggu = Ke 8

Jarak = 3.8 km / 7.6 km

Berkumpul @ Taman Rekreasi Raja Lumu Shah Alam

PASSPORT JANGAN LUPA DI BAWA BERSAMA-SAMA

JIKA TERLALU RAMAI PEMBAHAGIAN KUMPULAN AKAN DBUAT

HARAP MAKLUM

SELAMAT TAHUN BARU 2010

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Kepada Ahli-Ahli dan Para Sahabat

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AdiNation di 7 Bahagian Tasik Terpilih

dan

Geng-geng Shah Alam Runners