Record Surpassed in Petaling Jaya Half Marathon

Petaling Jaya,  30 September 2012  “Petaling Jaya Half Marathon 2012”

A total of 6,500 runners participated in this edition. The time in the women’s half marathon is obviously better than NATIONAL RECORD (by Norlida Ismail 1:27:15, set in 2005 at Darwin Australia), however the status of the course (and ACTUAL DISTANCE ?) is not yet confirmed. Latest info received stating the course's distance is only 20.7km. Record set pending for ratification. All Malaysian runners except as noted, best results as follows;

MEN / Half Marathon

Open

1.Venugopal s/o Rajendran 1:11:33, 2.Muniandy s/o Ramadass 1:13:59,  3.Shahrudin Hashim 1:18:27,  4.Lili Suhairi Md Yang Ghazali 1:19:04;

*Mok Ying Ren (SIN) finished 2^nd (1:13:02), but subsequently disqualified.

Veteran

1.Mark John Williams (GBR) 1:18:36,  2.Baskaran s/o Kuppusamy 1:20:40,  3.Chuah Kean Kok 1:25:28;

Men / 7km

1.Rubern Kumar 25:15, 2.Karthik s/o Jayamaran 25:53, 3.G.Elangovan 26:47

WOMEN / Half Marathon

Open

1.Sheela d/o Samivellu 1:27:10 (1:27:09.96, NR ??, not known!), 2.Annie Lee 1:41:43,  3.Yee Pei Ni 1:42:12;

Veteran

1.Julie Foreman (GBR) 1:33:29,  2.Susan Khoo (GBR) 1:37:09,  3.Choong Swee Ying 1:41:13,  4.Sivabhalini d/o Thevendiraraj 1:46:52, 5.Goh Kim Hong 1:48:18;

Women / 7km

1.Geraldine 37:56, 2.P.Rehanah 39:00, 3.A.Hemalatha 39:20;

 Route for 21km / half marathon

Prize money structure

Note: RM 3000 = +- USD 1000

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What Periodization is Best for Women to Develop Strength and Power?

Resistance training programs for improving hypertrophy, strength, and power have normally followed the concept of periodization. When the volume of training was matched, no difference observed between linear and undulating periodization. But it is difficult to generalize the findings of many studies to the general population, and it was needed to look into the data among women subjects. Therefore, this study examined the efficacy of two periodized programs in producing changes to upper and lower body strength and power qualities:

• Linear periodization (vary training intensity and volume load every 3 weeks)
• Undulating periodization (vary every training sessions) 

RESEARCH TITLE:
Enhancing Muscular Qualities in Untrained Women: Linear versus Undulating Periodization

WHAT THEY DID:
The researchers compared the two methods of periodization. They recruited 20 untrained women, separated into two groups, and they performed a supervised 9-week of training, which was preceded by a 3-week of conditioning period.

OUTCOMES:

• Improvement in terms of time were observed. Both linear and undulating periodization enhanced the strength level in women from pre to post intervention.
• Both groups improved significantly in 1RM squat, bench press, and even in squat jump and bench throw. 
• No significant difference between groups.

PRACTICAL APPLICATION:
For women who participate in recreational and amateur level sports, but have not undertaken resistance training, both linear and undulating periodization were equally effective in improving strength and power qualities within 9 weeks of intensive training.

• Now, if you're women and untrained, and wishes to improve strength and power, you can choose either linear and undulating periodization. 
• Training program as follows:

Reference

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