Greetings from MWM2016


Welcome back to the 4th Edition of the Malaysia Women Marathon 2016, the annual event for ladies in Malaysia!

There is a new Route!! and to make it a better route, there will be a road closure on this highway from 2am to 10am, which means there is a cut off time for you to run this year.

Please don’t fear the cut off time. Join our running clinics. We have 6 sessions and each has a target planned. You will be evaluated to your potential ability and trials will be given.

As a custom, MWM will hold a women dialogue session and other interesting programs during our Race kit collection and Expo days. The Race kit collection and Expo days will be hosted by Rimbayu IJM Lands. Join us for the interesting programs we have set up for the expo. There will also be a relay run of 3km for the corporate companies to race and raise charity. Do check out the programs from 4-6th of March 2016.

Look out for this year’s finisher items (only full marathon and half marathon runners get it this year) and hopefully it will be used in many other occasions.

The theme for this year is simply RUN SISTERS RUN!. This, every woman does it well except for 2016 we will do it better!

See you on 6th March 2016 at Shah Alam, Selangor.

Race Information


Race Category

Full Marathon: Start time - 4:00am 6th March 2016

A. Open
18-39 years old.
Top 3 winners will receive cash prizes. 4th-10th position will receive product prizes.

B. Veteran
40 years old and above.
Top 3 winners will receive cash prizes. 4th-10th position will receive product prizes.

Half Marathon: Start time - 5:30am 6th March 2016

C. Open
18-39 years old.
Top 3 winners will receive cash prizes. 4th-10th position will receive product prizes.

D. Veteran
40 years old and above.
Top 3 winners will receive cash prizes. 4th-10th position will receive product prizes.

10km Run: Start time - 6:30am 6th March 2016

E. Open
18-39 years old.
Top 3 winners will receive cash prizes. 4th-10th position will receive product prizes.

F. Veteran
40 years old and above.
Top 3 winners will receive cash prizes. 4th-10th position will receive product prizes.

5km Fun Run: Start time - 7:30am 6th March 2016

This is a fun run category. It is not competitive and there will be no prizes. Should mothers want to register their daughters to run, you may do so. The mother can register for 2 children under her name on a condition that they run together. The age qualification for the children is 7 years.

Race Date, Venue & Route

Date: 6th March 2016

Race Venue: Dataran Kemerdekaan, Shah Alam. This year the route runs through the Lebuhraya Kemuning Shah Alam (LKSA) and into another section of the city not run in the previous MWM years. This highway will be closed to traffic from 2am-10am. Please note there will be cut off times on the highway.

Please look at the map and the checkpoint cut off time. Should you not get to the checkpoint by that cut off time, you will not be allowed to continue your run into the highway. We advise you to follow the training plan and schedules for the running clinic to ensure you are able to meet this cut off time. Fear not, these cut off times are actually rather reasonable.

Route: See Below. The maps will be subjected to minor changes depending on technical advice from the Persatuan Olahraga Amateur (Amateur Athletic Association) and the Lembaga Lebuhraya Malaysia.

Full Marathon

Half Marathon

10km Run

5km Fun Run

Registration Fees

The increase of fees is to be used to sustain part of toll fees for closure of the highway, Lebuhraya Kemuning Shah Alam and the good service tax effects.
Category Early Bird Registration
25th November 2015-31st January 2016
Late Registration
01st February 2016-21st February 2016
Full Marathon
Malaysians and expatriates with PR and working permits and international runners RM98 RM118
Pacers who are Only entitled to medal and e-certificate RM68 RM98
Half Marathon
Malaysians and expatriates with PR and working permits and international runners RM88 RM108
10km Run
Malaysians and expatriates with PR and working permits and international runners RM58 RM78
5km Fun Run
All runners RM38 RM38

** Male participation in MWM is via their registration as pacers. The pacers can only register with the Order Number of a pacee. So please obtain the Order Number from your pacee. Each pacee is only entitled to one pacer. The Pacer cannot run ahead of their pacee and finish ahead of her. His main role is to be a personal pacer and ensure whatever request the pacee needs is fulfilled. Should you run ahead and pass the finish line ahead of her, she gets disqualified and your situation will be rather sad after that....not only she will nag you, we will as well.

Race Entitlement

Full Marathon Half Marathon 10km Run 5km Fun Run
Event Vest
Timing Chip
Bib
Finisher Cap
Finisher Buff
Finisher Medal
E-Certificate
Printed Certificate

Prizes

1st 2nd 3rd 4th-5th 6th-10th
Full Marathon RM2800 with trophy RM2000 with trophy RM1000 with trophy Product valued at RM700 with trophy Product Voucher valued at RM350
Malaysian Winners RM2300 RM1800 RM1000
Half Marathon RM1500 with trophy RM1000 with trophy RM800 with trophy Product valued at RM500 with trophy Product Voucher valued at RM200
Malaysian Winners RM1200 RM900 RM700
10km Run RM900 RM700 RM500 Product Voucher valued at RM300 Product Voucher valued at RM150
Malaysian Winners RM600 RM500 RM400

Pre Event Programs

Venue: Rimbayu, The Arc (GPS Coordinate: 2.941069, 101.54636) - Tentative program

4th March 2016 Programs
Time Program
9:00am-7:00pm Race kit collection
9:30am AMNIG - is there a warrior in you?
10:00am Health Talk by Columbia Asia Hospital's Consultant Orthopedic surgeon - Dr. Saiful Akthar
10:30am Tips for successful running with a partner by Partnerunning
1:00pm Running in Fashion with Skirt Sports
12:30pm Food Aid Foundation - Collection with the big heart
1:00pm Meet the Pacer with Ash be Nimble
1:30pm Electro Muscle Stimulation - by Karsten Korbel
2:00pm Fashion Tips for Sports Fashionista by Nashata
2:20pm Power jam by the Curves
3:00pm Taping yourself to Performance or for injury - KT Tapes
3:30pm Chemical Free Living by Mew Sum Wong, Founder RAW FOOD ASIA
4:00pm Etiqa - Your assurance to Healthy Lifestyle
4:30pm P.S The Children - Give them Hope
5:00pm Electro Muscle Stimulation - Karsten Korbel
5:30pm Meet the Key note speaker session - Stephanie Case
6:00pm Race Briefing - Route of MWM 2016
6:30pm Close of Day 1

5th March 2016 Programs
Time Program
9:00am-6:00pm Race kit collection
9:30am Electro Muscle Stimulation by Karsten Korbel
10:00am The Importance of Protein for Women - Dr Tengku Fadilah Bt Tengku Kamalden
11:00am Keynote Address by Stephanie Case
12:00pm Power Jam by the Curves
12:30pm Running in Fashion by Skirt Sports
1:00pm Women Dialogue Session,
Empowering Women through Sports/Running
with Datuk Marina Chin, Airin Zainul, Stephanie Case, Jeri Chua and Sue Obrien.
Moderated by Freda Liu
3:30pm Etiqa - Assurance for your Health
4:00pm Meet the Pacer with Ash Be Nimble
4:30pm Races around the world with the Partnerunning
5:00pm Race Briefing - Route of MWM
6:00pm End of REPC for MWM 2016

Speaker: Stephanie Case


Stephanie Case is a freelance writer, blogger and a passionate human rights lawyer with the United Nations and a competitive ultrarunner. From the jungles of Ecuador to the deserts of Afghanistan, Stephanie writes her eclectic experiences of her runs in her blog Ultra Runner Girl. Part of her achievement even includes her being mutiple finishers in the Ultra Trail Mont Blanc. She is the founder of Free to Run which is a non profit organisation that uses running and outdoor adventure as a mean of empowering and educating women in conflict affected communities. This can help to overcome the harmful effects of gender, religious and ethnic discrimination. She is here to speak about empowering women through running and how we women should return assistance to other women in the community.

Event Day Programs

6th March 2016 Programs
Time Program
4:00am Start of Full Marathon
5:30am Start of Half Marathon
6:30am Start of 10km Run
Start of Relay Challenge
6:50am-7:00am 1st runner for Half Marathon
7:15am 1st runner for 10km Run
7:30am 1st runner for Full Marathon
7:30am Start of 5km Fun Run
7:30am 1st team of Relay Challenge finish
8:00am Lucky draw
8:30am Prize giving for all categories
9:00am Second lucky draw
9:30am Closing speech and press conference

Event Vest



Vest Sizing

Design XS S M L XL XXL
Chest Size 32inches
80cm
34inches
86cm
36inches
92cm
38inches
98cm
40inches
104cm
42inches
110cm
Length 22inches
55cm
23inches
58cm
24inches
60cm
24inches
60cm
24inches
60cm
24inches
60cm


Event Medal



** Medal will be supplied by Medal Depot.

Event Finisher Item

Finisher Cap



Finisher Buff




Cut Off Time For Race

Full Marathon

6 hours 30 minutes

Half Marathon

3 hours 45 minutes

10km Run

2 hours

Running Clinics

MWM Clinic 1 MWM Clinic 2 MWM Clinic 3 MWM Clinic 4 MWM Clinic 5 MWM Clinic 6
Place KL, Bandar Kinrara KL, Jalan Sultan Mizan Zainal Abidin Desa Park City, Jalan Residency Utama MBPJ Stadium MBPJ Stadium MBPJ Stadium
Weekday Saturday Saturday Sunday Saturday Sunday Sunday
Date 5th Dec 2015 12th Dec 2015 27th Dec 2015 9th Jan 2016 31st Jan 2016 21st Feb 2016
Topic 5km Time Trial - A Hill Reps Tempo Intervals Speed Intervals Fartlek 5km Time Trial
Link

The Training starts with a Time Trial. Time trials are short distance and fast run. This time trial is to gauge what you are potentially capable of running your longer distance. It is meant for the trainers to guide you on your pace to run the marathon or the half marathon. That pace will be created upon the assessment via the time trial. All new marathon runners and first timers please attend this time trial if it is possible.

Registration For Running Clinics


We encourage all the participants to register your name for each of the running clinics. Please use your ID card numbers and your details will indicate if you have registered to run MWM 2016. You will be given bibs for all the running clinics and timing chips for 3 of the running clinics. For those who are interested to participate in the running clinics but have yet to register, please key in the promo code where a fee of RM20 will be charge for the timing chips and bibs to be used by all the participants of the running clinics.

Training Plan

The programs are attached. However, to carry out the programs needs guidance from the Trainers. Please attend the training session and be consistent with the training. Should you be an outstation or overseas participants, you may follow us on the mentoring page of MWM on facebook and pose your question therein.
https://www.facebook.com/groups/MWM2015Mentoring/

Full Marathon Training Plan (By Karsten Korbel)

Half Marathon Training Plan (By Karsten Korbel)

Trainers In The Running Clinic

Karsten Korbel. Residing in Malaysia for many years, Karsten is a certified Personal Trainer under ACE (American Council on Exercise) and having run several marathons over the years, Karsten has created a training plan for MWM participants to work on and improve their times. Karsten’s recent stint as a coach was at the 2XU Run 2015 running clinics. When he is not winning the top 5 positions in any races, you can find him as a pacer and supporting local running events.

His personal blog http://www.marathonorange.com is another channel that he leverages on, to share his experiences, tips and views about running and fitness. He runs a specialized Personal Training studio offering innovative training methods, addressing the needs of today’s busy lifestyle. His training method is an alternative to strength training in conventional gyms, saving you considerable time. The methodology is scientifically proven through research in top sports universities. Celebrities, top athletes of all major disciplines and most successful sports teams have adopted this method. Welcome Karsten to MWM!
karsten@marathonorange.com
https://www.facebook.com/MarathonOrange

Darren Looi. Darren is Karsten’s sidekick in this coaching team. Darren has trained on a regimented program earning him a recent best time of 3:04hrs for his Kuching Marathon 2015. He runs a weekly mileage of 100km-140km. Together with Karsten, Darren was the co-coach at the 2XU 2015 running clinics. His technique of training to improve will be a great help to MWM participants to train and guide the MWM participants coming for the running clinics. Darren’s performance as a runner is trailblazing as Karsten, regularly taking the top 5 position in most runs. Welcome Darren to MWM!

Karsten and Darren will be assisted by Lim Yew Khuay and Kelvin Wan. Lim Yew Khuay better known as YK in the running community has been a prolific runner who has done 12 marathons in 12 months with a timing less than 4hrs. He has been pacers for several marathons including Malaysia Women Marathon 2015 and the Standard Chartered Marathon 2014 & 2015. Kelvin Wan has assisted Karsten during the 2XU Run clinics and presently is also assisting for the Newton Run clinics.

Sweeny Choong. Sweeny is the Chief Mentor under MWM mentoring page. Sweeny's 1:38 personal record earned her 1st placing for the Half Marathon at MWM 2013 and emerging as 2nd runner up for Malaysian Women Full Marathon in SCKLM 2013 in 3:38, in just her 2nd full marathon race. Her experience in running, starting from scratch 8 years ago, right up to balancing a 120km per week mileage training plan in a slower-recovery-46-year-old body means that she is able to empathize and support a runner's quest to improve their running skills at all levels. She is to give you encouragement and support you with the right guidance in the MWM facebook mentoring page.

Her desire to promote learning in running led her to be one of the mentors in MWM 2015. Currently she is working on launching a website that is a curator of sorts for articles pertaining to the science behind running besides promoting the local running scene.

For the mentoring page, please refer to https://www.facebook.com/groups/MWM2015Mentoring/

Rules And Regulations

  1. Organisation. MWM 2016 is organised by Malaysia Women Marathon - Irongirl Malaysia Sdn Bhd. (hereby known as the Organiser).
  2. All prospective Participants must complete an official MWM entry form in the online registration in order to participate in the race.
  3. Completion of the official MWM online registration including manual registration, confirms the Participant’s agreement to abide by all event Rules and Regulations. Registration for participation in the race is only confirmed upon the successful completion of the race entry form, entry fee payment and issuance of a race identification number.
  4. Participants must complete their registration details with true, accurate and current information.
  5. Inaccurate or incomplete information can be grounds for disqualification or barring from the even with no issuance of a refund.
  6. Participants must agree to receive contact from the event Organisers from time to time by email. Any notice sent by email by the organizer or the party so assigned by the Organisers to the supplied address on the registration form shall be deemed received by the Participant.
  7. Only Participants wearing the provided timing chip will be timed and included in the final race results.
  8. Each Participant is allowed only one prize-money award. (whichever is the higher). Eg If a Malaysian woman has won a top 6 position in both Women open and Malaysian Women, she has to opt to take one prize.
  9. Transfer of bib registration is not allowed and any substitution of runners must be with the consent of the Organiser and they will not entitled to any prizes nor other entitlement and shall assume any risk at their own expenses.
  10. Abiding rules and regulation of the event and local laws. In addition to adhering to the event’s Rules and Regulations, Participants will be required to abide to all local laws and customs while participating in the event.
  11. Waiver for loss. The Organiser will not be responsible for any loss and/or damage, personal or otherwise, to the belongings and items deposited at the event baggage storage facility and any areas related to the Event.
  12. Baggage deposit. The Organiser also reserve the right to check any item or baggage deposited.
  13. The Organiser reserve the right to modify or substitute any of these R&Rs and/or T&Cs from time to time as they deem fit. If there is ambiguity in any of these provisions, the Organiser shall be the authority to interpret and in so doing, they will take into account the interests of all the affected Participants. Any amendments to these R&Rs and/or T&Cs will be updated on the Official Website.
  14. Postpone on situation beyond control. The Organiser reserve the right to cancel or postpone MWM 2016 at any time with or without prior notice to the Participant, in which case they will make reasonable effort to inform the Participant prior to the date of the event. If the MWM 2016 has to be postponed, there shall be no refund of fees paid and the Organisers shall not be liable for any other loss or inconvenience caused.
  15. Amendment on routes. The Organisers reserve the right to amend the MWM 2016 race routes as they deem fit for the safety of the Participant and/or to prevent any potential hazards in the running of the event, at any time without prior notice to the Participant. In such cases, every effort will be made to inform the Participant prior to the day / date of the event. The Organisers shall not be liable for any other loss or inconvenience caused due to such changes.
  16. Participant’s waiver on safety. Whilst reasonable precaution will be taken by the Organisers to ensure the Participants’ safety, Participants take part in MWM 2016 at their own risk and the Organisers will not be responsible or held liable for any injury or death howsoever arising from training for or during participation in MWM 2016.Participants upon registration hereby waived their rights to take any legal action whether or not contractual or negligence or under any laws or enactment against Organiser for any loss, injury and damage pertaining to their participation in MWM 2016.
  17. Participants are strongly encouraged to consult their medical practitioner prior to registration and before the actual race day.
  18. Items not allowed Pets, bicycles, in-line skates, prams, push carts, shoes with built-in or attached rollers and any other wheel-run objects are not allowed on the race route for all categories.
  19. Safety & medical
    1. Participants must be physically fit and in good health to complete their chosen race distance within the designated cutoff time.
    2. Participants are responsible for their own personal health insurance and wellbeing. The event Organisers assume no responsibility for any injury or damage that occurs from training, during or as a result of the event. Participants are encouraged to consult with their medical practitioner prior to the event.
    3. Participants must retire from the race immediately if asked / requested to do so by any member of the officials, medical personnel or security officers.
  20. Participant information
    1. By signing up for the MWM 2016, the Participants agree to grant the Organisers permission to collect, analyse, or distribute any personal information regarding the event as they deem fit, including any races statistics and demographic information to be used for any future planning, data, research, marketing, and/or any other purpose.
    2. The Organisers reserve the right to use any photographs, video, sound recordings, personal statements / interviews or any other media from the MWM 2016 as they deem fit, including in future marketing and commercial advertising.
  21. Race Entry Pack collection
    1. All Participants must collect their race entry pack during the designated Race entry pack collection time period, details of which are on the Venue so stipulated. If Participants are unable to collect their race entry pack in person, another authorized person may do so for them upon informing the Organisers and/or the race registration online company via their email address.
    2. Late collection will not be entertained, and the Organisers shall not be liable for any loss or inconvenience caused due to Participants’ inability to collect their Race Kit. It is the sole responsibility of the Participant to collect their Race Kit during the collection period.
    3. Uncollected Race Kits will be deemed as unwanted, and the Organisers shall be at liberty to dispose or re-distribute them accordingly. After registration, there will be no fee refund for Participants who do not eventually take part in the MWM 2016, for any reasons whatsoever.

Our Address

Checkpoint Spot Sdn Bhd (1214741-M)
No 40A, Jalan BRP 1/2,
Bukit Rahman Putra,
47000 Sungai Buloh, Selangor
Malaysia
 : info@checkpointspot.asia

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