15th AUG Chiang Mai 2010 - 100m & 400m Videos, Athletics Results Day 1 ( Part 1)

>> December 23, 2010

Athletes from all the ASEAN member nations gathered together in Chiang Mai for the 15th ASEAN University Games which officially slated at December 15 - 24 in Chiang Mai, Thailand.

Track and fields athletes spent four action-packed days, started in December 18 - 22 at the Maejo University stadium. However, on the 19th of December, athletes, coaches and officials had a rest day to enable them to join the special organized trips to Mae Sa Elephant Camp, Kamphaeng Hot Spring, Baan Tawai, Bor Sang and Night Safari!.

Following are the videos and results (sprint events) at the first day of athletics events on December 18, 2010.

Video of men's 100m Final & Semifinals

Final (W: 0.4): 1, M. Elfi Mustapa, SIN, 10.59s. 2, Fadlin, INA, 10.60s. 3, Fernando Lumain, INA, 10.65s. 4, Amiruddin Jamal, SIN, 10.69s. 5, Taweesak Pooltong, THA, 10.72s. 6, Zabidi Ghazali, MAS, 10.89s. 7, Weerawat Phuekong, THA, 10.92s. S. Kannan, MAS, DQ.

SF 1 (W: 0.0): 1, Fadlin, INA, 10.77s. 2, Elfi Mustapa, SIN, 10.78s. 3, Taweesak Pooltong, THA, 10.83s. 4, Subramaniam Kannan, MAS, 11.09s. 5, Tran Duy Hoa, VIE, 11.30s.

SF 2 (W: -0.8): Fernando, INA, 10.78s. 2, Amiruddin, SIN, 10.91s. 3, Weerawat Pharueang, THA, 10.96s. 4, Zabidi Ghazali, MAS, 10.97s. 5, Carlos Soriano, PHI, 11.12s. 6, Souksavanh, LAO, 11.47s.

Video of women's 100m
Final & Semifinals

Final result (w: 0.3): 1, Serafi Anelies, INA, 11.76s. 2, Tassporn Wannakit, THA, 11.80s. 3, Siti Zubaidah, MAS, 11.82s. 4, Nurul Sarah Kadir, MAS, 11.84s. 5, Jintara Seangdee, THA, 11.86s. 6, Nurul Imaniar, INA, 12.02s. 7, Amanda Choo, SIN, 12.32s. 8, Melanie Francisca, SIN, 12.78s.

SF 1 (w: 0.0): 1, Nurul Sarah, MAS, 12.19s. 2, Nurul Imaniar, 12.25s. 3, Jintara Seangdee, THA, 12.29s. 4, Melanie Francisca, SIN, 13.12s. 5, Bettina Maria, PHI, 14.00s.

SF 2 (w: 0.3): 1, Serafi Anelies, INA, 12.00s. 2, Siti Zubaidah, MAS, 12.13s. 3, Tassaporn Wannakit, THA, 12.20s. 4, Amanda Choo, SIN, 12.37s. 5, Soe Sandar, MYN, 14.37s.

Video of men's 400m Final

1, Chantip Ruckburee, THA, 48.13s. 2, P. Yuvaaraj, MAS, 48.50s. 3, Arif Rahman, INA, 48.87s. 4, Saharat Summayan, THA, 48.90s. 5, Abdul rajak, INA, 49.47s. 6, Yunus Lasaleh, MAS, 49.48s. 7, Wei Sheng L.T, SIN, 50.33s. 8, Phouthaviphone, LAO, 53.77s.

SF 1: Chantip R., 49.19s. 2, Abdul Rajak, INA, 49.50s. 3, Yunus Lasaleh, MAS, 49.63s. 4, Wei Sheng, SIN, 50.74s. 5, Phouthaviphone,LAO, 53.11s.

SF2: P. Yuvaaraj, MAS, 48.81s. 2, Sharat Summayan, THA, 49.35s. 3, Arif Rahman, INA, 49.75s. 4, Vongsavang V., LAO, 53.64s.

Women's 400m (Final)

Final: 1, Atchima Eng-Chuan, THA, 56.83s. 2, Karat Srimuang, THA, 57.57s. 3, Nining Souhaly, INA, 58.01s. 4, Keizel Pedrina, PHI, 59.05s. 5, Musyafidah, INA, 59.36s. 6, Nikita Sharda, SIN, 1:02.15s. 7, Serenata Saluan, PHI, DNS.


1, Agus Prayago, INA, 15:06.27s. 2, Ridwan, INA, 15:06.56s. 3, Sanchai Namket, THA, 15:06.57s. 4, Ying Ren Mok, SIN, 15:49.10s. 5, Truong Che My, VIE, 15:49.11s. 6, RogerDenolo, PHI, 16:18.57s. 7, Zi Jie A.M, SIN, 16:20.39s. 8, Narin Pendeen, THA, 16:35,38s. 9, Richard Salano, PHI, 18:34.26s.

Long Jump
1, Varunyoo Kongnil, THA, 15.33m. 2, Asril Abdullah, INA, 15.19s. 3, Suprana Sukhasvasti N.A, THA, 14.49m.

Hammer Throw
1, Patipan Sangsing, THA, 49.91m. 2, Ardiansah Apandy, INA, 45.29m. 3, Joel Sta Mina, PHI, 39.20m. 4, Angelo C.A., PHI, 31.11m.


Javelin Throw
1, Natta Nachan, THA, 46.34m. 2, Azizah, INA, 43.61m. 3, Hui Juen Teo, SIN, 38.41m. 4, Marie Angelica, PHI, 35.41m. 5, Nurulhuda M.A., MAS, 34.82m.

Pole Vault
1, Roslinda Samsu, MAS, 4.00m. 2, Sukanya Chomchuendee, THA, 3.90m. 3, Kathleen Ong, MAS, 3.80m. 4, Liesa Yunita, INA, 3.30m. 5, Bettina M.M., PHI, 3.10m.


Watson Nyambek, the Fastest Malaysian Sprinter

>> December 22, 2010

Watson Nyambek (source: unknown)
Watson Nyambek was a notable Malaysian sprinter and specialized in the 100 metres. He was born in Miri in 1976 and became known as "the Flying Dayak" as he set multiple national records in the century dash. He had represented the country in two Olympic Games, Atlanta 1996 (10.55s) and Sydney 2000 (10.61s).

In 1995, he broke the 29-year-old national 100m record by M. Jegathesan (set in 1966 Asiad) in Chinese Taipei in a time of 10.46s. He would continue to break his national record with the last one in the year was 10.38s clocking during the Malaysian national champs. The time would only be matched by his long time rival, Azmi Ibrahim, who has done it in 1996 in Jakarta.

In 1996, the co-national record holders were "set" to grab  the title "Malaysian's Fastest Man". It was like "Carl Lewis vs Ben Johnson" at the 1988 Olympics here in Malaysia with extensive coverage from all the local media. The race was finally set at Kuantan during the Malaysian Games. In the finals, Watson bursts out of his blocks, away from the field, hit the top speed in the halfway, maintains that high-velocity speed, and leaving Azmi (who usually had a fast ending) far away in second when he crosses the finish line. Watson registered NR a again with a time of 10.33s.

In 1997, he competed at the 6th World championships in Athens, and  later in SEA Games, where he was expected to win the century dash but ended up with taking home a bronze medal.

The 1998 was a golden year for Watson. He also broke the national 100m record three times (10.31s, 10.30s, 10.0h*). He won a silver medal from the Asian Track and Field (ATF) which was a major accomplishment by Malaysian athletics. This would made him a gold medal contender in the Asian Games in the following months.  In Asian Games, he won both heats (10.25w) and semifinal round (10.20w), but in the finals he stumbled in his first step out of his blocks and ended up finishing in 4th, clocking 10.32s. The wind-aided 10.20w from semifinals was the Southeast Asia's fastest time in any condition. A few weeks earlier at the Commonwealth Games in Kuala Lumpur, Watson managed to advance to the quarterfinals at the century dash.
Watson Nyambek (source: unknown)

In 1999, he became the first Malaysian to enter semifinals at the World indoor championships. It was from the 60 metres race where he clocked a NR of 6.66s. He also took part in the 7th World outdoor championships at Seville at the year.

Retired in 2002 but came out in 2003. The comeback saw him winning a silver medal of 100m during the national championship. But it was Watson's last race and he never comeback into serious training in the next seasons.

Several years later, Watson became a sprint coach and based in Miri Sarawak, his hometown.

Personal bests:
100m- 10.30s Kuala Lumpur 1998 / 10.0h Hanoi 1998 / 10.20w Bangkok 1998
200m- 21.20s Kuala Lumpur 1995
60m- 6.66s Maebashi 1999
50m- 5.84s Eaubonne 1999

Best six (6) 100 metres:
10.30 - Kuala Lumpur (Pre-Comm / NC) 3.7.1998
10.31 - Kuantan (State Champs) 28.3.1998
10.32 - Bangkok (Asian Games)  14.12.1998
10.33 - Kuantan (Sukma) 7.6.1996
10.36 - Kuala Lumpur (Commonwealth Games)  16.09.98
10.36 - Almaty (National Championships)  27.5.2000

Watson's coaches:
Daniel St Hilaire (Quebec, Canada) - 1995 to 1997
Mumtaz Jaafar (Selangor) - 1998 to 2002
Sulaiman Arman (Sabah) - 2003 (preparation for National champs)

by Jad Adrian (Track & Field Statistician)


3RD Sabah Weekly Relays Grand Finals, 18-19 December 2010

>> December 20, 2010

The 3RD Sabah Weekly Relays Grand Finals was successfully held on 18-19 December 2010 at the Likas Stadium, Kota Kinabalu with over 1007 athletes from 10 teams participating. 

This year with the absence of powerhouse Keningau AC and SMK Datuk Peter Mojuntin, the TSUBASA KINABALU INTERNATIONAL ATHLETICS CLUB became Overall Champions of the five weekly editions culminating with the Grand Finals held last weekend. 

TKIAC scored a runaway win with a total of 866 points, followed with SMK RANAU 416 points and third placer Corinthians AC 376 points. Other teams in the fray included TANSAU AC, NORTH BORNEO SPORT CLUB, SMESH, Pelapis MSN, KUDAT AC, TUARAN AC and DEWATA TAMBUNAN.

Toast of the two day meet was Tsubasa's Sebastian Lee Azcona who at 16 high jumped personal best of 1.90m and ran the 200m also a pb of 21.91s both on the first day. 

In the 200m he beat team-mate Asif Farhan Arshad who came second in 22.32 and third Zed Adhaz of SMESH 24.13. 

However on the second day Asif Farhan turned tables with Sebastian to sprint a sensational win in the 100m in 10.84 beating Seb to second place in 10.92 and team-mate Darren Koh who timed a pb of 11.09s in third place.

It is indeed a healthy trend when Seb and Asif are beating each other in the two sprint events because this will inspire them to focus and to improve. 

Close on their heels is team-mate Darren Koh who now studies in Singapore and is vastly improving.

The Best Athletes' Trophies were won by the following:



Carl Lewis (Tom Tellez) Training & Race Approach: Microcycle, Weight Training, Core Stabilization, and Race Strategy (Part 2)

>> December 08, 2010

Carl Lewis has given some approaches and tips of training and racing during his visit in Kuala Lumpur, Malaysia in December 2010. Click here for part 1. I was invited to meet the winner of 17 Gold medals at the Olympics and World championships, and thanks to organiser for offering a special seat, about only 10 feet in front of the athletics legend. Friends and I have used the special opportunity to ask a lot of questions.

Carl Lewis had been coached by Tom Tellez under a renowned athletics club, Santa Monica Track Club (SMTC) which was founded by Joe Douglas in Texas and has produced numerous World champions, Olympic champions, World record holders, and World-top athletes including Leroy Burrell, Michael Marsh, Joe DeLoach, Steve Lewis, Danny Everett, Johnny Gray, Kevin Young, Floyd Heard, and Mark Witcherspoon.

Tom Tellez according to Lewis is a big fan of high quality workouts (in the training programs). Following are the detail of tips given by Carl Lewis:


Carl Lewis recommended three days hard sessions out of six days training in a week; on Monday, Wednesday and Friday. Below are the sample of 2 days hard workouts for the 400 metres runners:

Monday workout should be the toughest workout in a microcycle (week). Lewis suggests a Special Endurance II workout to be done on Monday. He gave example as 600m + 500m + 400m with short rest (recovery) in between but this will be dependent on the training cycles.

After a medium (or light) session on Tuesday, Lewis suggests a Special Endurance I workout in Wednesday which is the 300 metres workout with short recovery in between. Lewis mentioned that the workout on Wednesday is hard but he went on to say that the athletes need a program that really challenge themselves. For 55-200m sprinters, he recommends the 200 metres workout with 75s rest in between.

Note: Carl Lewis mentioned that his 'normal' Wednesday workout would be like 6 x 200m @ 23.0-23.9s, 75s rest. Next, he added that the toughest workout he has ever done were 6 x 200m @ 23.0-23.9s, with 60s rest in between (note: shorter recovery).

Kindly note that ...  a 5 x 200m @ 25.0s with 4 mins rest might be the appropriate workout for a 10.8s sprinter, one second slower than Lewis, which is already quite demanding.


Carl Lewis mentioned that his only goal now is to match his record 300lb (136kg) in the bench press before turning 50 years next year. He set that record at 36 in 1997 or AFTER his retirement. Everybody were laughing when he mentioned this, but according to Lewis it is the fact. Not satisfied with Lewis answers, I asked him to explain his best efforts for bench press and squat during his prime time. Lewis said, "I don't know, I didn't lift weights".

Note: Carl Lewis has never done a lot weight training. Conversely he has done a lot of plyometric exercises with various techniques including the stair exercises. But Lewis explained and admitted that an athlete can do weight training as long as he or she is able to maintain the ideal body weight because he believe that "increasing the muscles means carrying the weight during running."


Carl Lewis has mentioned that all core area are very important. Core area includes the abdominals, back, pelvic floor, gluteus, hips flexor and adductor muscles. To generate an explosive speed and power is one of the matters to have a good core strength and stability.

In order to improve the core strength, Lewis suggested to perform the plyometrics and the medicine ball exercises three times a week. Note: I guess these are performed on Tuesday, Thursday and Saturday because they are the non-heavy days in the Tom Tellez system. The plyometric exercises he did including various types of free jumping exercises and box jumps while the medicine ball exercises would be such as overhead throw, ball slam etc.

I also asked Lewis about sit ups or something similar, he said, "oh yeah i did all them with the 16lb (7.27kg) medicine ball.


I've written about John Smith 7 phases but Tom Tellez introduced a 5 phases strategy in the 100 metres for Carl Lewis and his training group. The most important point in the strategy is enhance ability to eliminate the negative acceleration, or in other words to improve the speed endurance.

Lewis would accelerate and hits the full speed at 60 - 70 metres, then maintains the top speed for about 10 metres. After that, he would just relax and maintain. The reason why a lot of sprinters tend to loss the speed at the end is because of execution of the race strategy. These are the main points he described regarding race strategy.

Tom Tellez 5 phases strategy allowed him to maintain the top speed and top end speed better than anyone else and decelerate less than others (not gaining speed) in the last 20 metres. The Tom Tellez 5 phases are as follow:

1- Reaction
2- Block Clearance (0-5m)
3- Speed of Efficient Acceleration (5-69m)
4- Maintenance of Acceleration (69-87m)
5- Lessened Degree of Deceleration (87-100m)

He utilised the same strategy for the 200 metres race in which he would accelerate all the way through the turn and hits the top speed between 110 - 120 metres, and then maintain it all the straight away. In the 60 metres race, he would hits the full speed at 40 - 50 metres and maintain it to the line.


> Jogging or long run can be done by 400 metres runners all year round.
> One of the most important criteria to be a good 400m athlete is an ideal body weight.
> For sprint-jump athletes, he suggests to focus only one event, sprint or jump.
> A long jumper may has potential to success in sprinting.
> Lewis emphasized only high quality run during running workouts.
> In the 100 metres, sprinters speeding up and slowing down about 90 metres, whereas 10 metres to maintain the top speed.

Finally, Lewis has said that when an athlete broke a personal best by  mere 0.01s it would be the same feeling (happy) as he felt when he broke the 100 metres World record in 1991 World championships. "if you managed to lower your time by one hundredths of a second (0.01), it would be the same feeling as I felt when I broke the 100 metres World record (9.86 seconds) back in 1991."


Special Guest Carl Lewis with Malaysian Athletes in Kuala Lumpur (Part 1)

>> December 05, 2010

The legend Carl Lewis
 A special thanks to Nike Malaysia for arranging the Olympic legend Carl Lewis to Malaysia and invited a handful sprint athletes to participate in there program. It was held yesterday at Nike outlet in Pavilllion mall in Kuala Lumpur. Carl Lewis shared quite a lot his experiences, training strategy and tips and dealt with our questions.

During his career, he has won 9 gold medal at the Olympics and 8 gold medals at the IAAF World Championship.  He equalled Jesse Owens' performances during the 1984 Olympics with a 4 gold medals. He also had an undefeated streaks for almost 11 years in the long jump and had won it in a 4 consecutive Olympics.

He currently holds the World indoor record in the long jump in 8.79m where he registered in 1984. In 100 metres sprint, he has 3 consecutive gold medal in the World championships, and 2 at the Olympics. He selected for an International Olympic Committee (IOC) 'Sportsman of the Century' in 1999. He also named as 'the best Olympian of 20th century. Without a doubt, he is the greatest track and field athlete of all-time. Okay, enough about introduction.

The most memorable moment in Lewis career were in the 1984 where he won the 100metres dash in his first Olympics' appearance and also when he won his last gold medal in the Olympics which was in Atlanta 1996 in long jump. He also mentioned that the best performance he has done was from the World record breaking in the 100 metres in 9.86s during the IAAF World Championship in Tokyo in 1991.

Carl Lewis' inspiration came from the 4F: Faith, Family, Friend and Forget yourself!!. The most important thing an athlete must have is Faith. A deep faith to God and on himself has brought a very successful career to him. Family has been very close to him, and keep him to be the best. Lewis has mentioned about how close was himself to the rest of  members of the Santa Monica Track Club under the renowned athletics coach, Tom Tellez.

Carl Lewis with Malaysian sprint athletes
"Me, Leroy Burrell, Joe Deloach and Michael Marsh were very close and we're very determined, tried hard and fight to each other in our training to be a great athlete". It is where the third F= Friends became the source of inspiration of him. Relationship between Lewis and friends remained close until these days. "We're still good and  I've chatted with Leroy Burrell (who has broken  Lewis' WR twice in 1991 and 1994 with 9.90s and 9.85s respectively) last week in Texas". And the last 'F' would be about to became arrogant (Forget yourself!!... your opponents) to his rivals during only competition.

The 49-year-old still fit and slim also mentioned he was more on a long jumper rather than a 100 metres sprinter. He didn't lift the weights as much as people think but he has done a lot of plyometric exercises. "I loves the long jump more the the 100 metres, and my daily training types were more on a long jump training".

However, the 100 metres dash was always his priority because of the title of  “the fastest man in the world”, only to be awarded from the century dash winning. However, Lewis told us that a long jumper has  potential to excel in the 100 metres sprint but it's a bit difficult for a sprinter to be a long jumper.

He was very humble, funny, and cool!!

To be continued.


15th ASEAN University Games, Chiang Mai 2010 : Athletics Schedule - Most Favourable

>> December 04, 2010

Ten days from now on the Asean University Games will opens its fifteenth edition in Chiang Mai, Thailand. This is a bi-annual event where the last edition was held in Kuala Lumpur.

In Kuala Lumpur, athletics events took place in four days, enough for 11 participant countries (2-3 countries with a full participant) with the schedule arrangement was not bad, but the Chiang Mai's schedule is more favourable.

In this edition athletics competition will take place over five days from 18 - 22 December including one day off day. I surprised the off day is on the second day, which is the rest day (strictly not for baton practice!) for sprinters after the 100 metres dash on the first day. Because the 200 meters will be on the third day.

The relays 4x100 meters and 4x400 meters are scheduled on the fourth and fifth days respectively. It will be a straight final for the 4x400 metres but there is the heats for the 4x100 metres. But i don't think so, because in the history of AUG nor SEA Games, normally only 3-6 countries sent their 4x100 metres teams.  So, the 4x100 meters also a straight final.

Since I am a sprint athlete, it is a tendency of judging only the schedule of sprint events, it is why i admit that this will be one of the most favourable schedules in the competition that i participate.

However, i found that the long distance events especially the women's 10,000 metres should be rearranged as they will hold it at 10.45am. Any long distance events should be held during the least hot in a day so the athletes could perform better and also to avoid any kind of heat illnesses.

> Schedule for the  athletics events for the15th AUG can be found here
> Schedule after athletics events also can be found here !


Malaysia Athletics in Asian Games, Guangzhou 2010

>> November 29, 2010

Malaysia athletics team have ended the 2010 Asian Games in Guangzhou without any medal. Following an analysis of Malaysia Athletics' performances in the Asiad.

Lee Hup Wei (Men's High Jump, PB 2.27m)

Lee Hup Wei (PB 2.27, Asiad 2.15)
Hup Wei set a 2.27m (NR) in 2008 which enabled him to compete at the Beijing Olympics. He repeated the NR mark twice this year and won a hattrick at the 2010 Asian Athletics Grand Prix in India. He was the hope of bringing home the gold medal from the 2010 Asiad. However, he could only manage to place 5th with an upset mark of 2.15m.

"A great dissapointment, Hup Wei should have completed the last 2 jumps at 2.19m and not go for 2.23m, three athletes shared the bronze at 2.19m, he leapt 2.27m twice this year", said Roger Loong, a long-time athletics observer and statistician.

Noraseela Khalid (Women's 400m Hurdles, PB 56.02s)

Despite failing to retain the bronze medal she won in Doha 2006, she improved her season best of 58.23s twice in Guangzhou. At the semifinals, she clocked a SB  time of 58.16s to place third, then once again lowered the SB to 57.22s at the final where she placed fifth.

Roslinda Samsu (Women's Pole Vault, PB 4.40m)

Based on her PB of 4.40m, she could have won a medal. She became the Asian Champion in 2007, and leapt a 4.15m this year. However a 4.00 metres effort in Guangzhou hinders her to be one of the podium winners, thus failed to match her silver medal feat in Doha 2006.

Despite of the failure, i believe she will defends her SEA Games gold medal easily at Jakarta in June 2011.

Nurul Sarah A. Kadir (Women's 100m, PB 11.83s)

She won triple gold medals (100m, 200m & 4x100m) at Malaysian Games this year. After setting a PB of 11.83s during the 2009 SEA Games, she has been consistent to run sub-12s this year.

In Guangzhou, she did 11.99s in the first round and advanced in the semifinals where she clocked a season best mark of 11.91s.

Zubaidah Adabi (Women's 100m, PB 11.81s)

A former long jumper, but switched to 100m sprint this year at age of 24. But long jump and sprinting are related. Carl Lewis, a former WR holder in the 100m has won the long jump 4 times at the Olympics. Dwight Phillips reduced his 100m time to jump further.

It does to Zubaidah. She was the best long jumper in the country for at least four years and she timed 11.81s this year, which is the fastest time by any Malaysian since 2008. She was selected for the Commonwealth Games in New Delhi but withdrew due to an ankle injury. In Guangzhou, she did 12.01s in the first rounds, then 11.93s in the semifinals.

4x100m Relay (Yi Yee Ling, Norjannah Hafiszah, Nurul Sarah & Zubaidah)

Norjannah, Zubaidah, Sarah, Yee Ling
This quartet has broken the 21-year-old national record (45.37s) with a time of 45.33s in Zgorzelec, Poland this year. All of members have running below 12s in many times for the past 2 years.

First leg, Yi Yee Ling clocked a PB time of 11.95s during the Asian Athletics GP in India. Norjannah, the back stretch runner who has a PB of 11.82s registered a 11.99s this year. Second curve runner, Nurul Zarah ran her SB in Guangzhou in 11.91s (PB 11.83s), while Zubaidah who anchored the quartet has the fastest time in Malaysia this year in 11.81s.

In Guangzhou, they only managed to finish in sixth position in the final with a time of 45.54s.


100m Videos Asian Games, Guangzhou 2010

>> November 23, 2010

100m Men Final

100m Women Final

100m Men Round 1

Part 1

Part 2

Part 3

100m Women Round 1

To view the full results click here , 100 metres results click here



To be updated




To be updated



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