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Teoh Bj ๐Ÿ”บ

@runbjrun_

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๐ŸŸ ๐˜ผ๐™†๐™† ๐™‡๐Ÿฎ ๐˜ผ๐™ฉ๐™๐™ก๐™š๐™ฉ๐™ž๐™˜๐™จ ๐˜พ๐™ค๐™–๐™˜๐™+๐™‹๐™€๐™๐˜ผ๐™† ๐™ˆ๐™ค๐™ช๐™ฃ๐™ฉ๐™–๐™ž๐™ฃ๐™จ๐™‚๐™ช๐™ž๐™™๐™š๐Ÿง—โ€โ™‚๏ธcertified by๐ŸŽฝ@akk.isnmalaysia๐Ÿ“‹@worldathletics ๐Ÿ“ฒDM to Colab
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๐Ÿง—โ€โ™‚๏ธ ๐—–๐—ผ๐—ป๐—พ๐˜‚๐—ฒ๐—ฟ๐—ถ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐—ฆ๐˜‚๐—บ๐—บ๐—ถ๐˜: ๐—” ๐——๐—ฟ๐—ฒ๐—ฎ๐—บ ๐—™๐˜‚๐—น๐—ณ๐—ถ๐—น๐—น๐—ฒ๐—ฑ๐Ÿ”๏ธAfter a seven-year hiatus, the legendary Mount Kinabalu International Climbathon made its comeback on October 6 and I gave it everything I had๐Ÿ’จ๐Ÿ’ช๐Ÿฝ๐Ÿ“ธ This moment, captured near the summit, means everything to me. Reaching ๐Ÿ”บ4,095m above sea level, where the air is thin and every step feels heavier, was a true test of grit, endurance, and willpowerโฑ๏ธDespite falling slightly outside the cutoff time, standing at the highest peak in Malaysia is the proudest moment of my trail running journey. Itโ€™s not just about the finish - itโ€™s about overcoming obstacles, embracing the struggle, and proving to myself that I belong up here๐Ÿ…This achievement marks the highlight of my trail running journey, an experience Iโ€™ll carry with me forever โœจ{ 13km up, 13km down, 2629m of elevation } *4km Kinabalu Hall > Timpohan Gate *6km Timpohan Gate > Laban Rata *3km Laban Rata > LOWโ€™s Peak ๐Ÿ”บ#SabahClimbathon, you were a beast! Grateful for every challenge and every triumph along the way !!๐Ÿƒโ€โ™‚๏ธโšก ๐Ÿ Distance : 26.82kmโณ Duration : 6:29โ€™03 (3.50h โ†—๏ธ, 2.5h โ†˜๏ธ) ๐Ÿ”บ Ascent : 2629m โ†—๏ธ๐Ÿ“ˆ Highest Point : 4095m ๐Ÿ“@hellosabahmy โŒš๏ธ@suuntomalaysia ๐ŸŽฝ@lululemonsoutheastasia ๐Ÿฅพ@nordarun ๐Ÿงข@yupster.th ๐Ÿงƒ@n8sports ๐Ÿฉน@peakflowtape ๐Ÿ‘•@ole.athltc ๐Ÿซ@hutanration #SabahClimbathon2024#findfurther #findfurtherwithlululemon #suuntoraces#adventurestartshere #trailrunningcoach #trailrunners #mountkinabalu by @runbjrun_
47
2 years ago
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๐Ÿ˜ƒIโ€™ll admit i had a very GOOD MOOD started this @di_th_by_utmb race , my 1st ever @utmbworldseries . My strategy was not think about strategy, i still remember @paucapell told me when you in a better mood, doing thing that you enjoy then the rest everything seem easy in fact help boost confidence during race. Hey donโ€™t forget ๐Ÿ˜œโ€˜laughter/smileโ€™ make you happier & make new friends to kill times, agreed me donโ€™t you ? ๐Ÿƒ๐Ÿป๐Ÿ’จItโ€™s a race between you and UTMB. Going to Chiang Mai #doiinthanon knew a finisher could earned me 4 x running stones before dateline (Dec 31) pre registration UTMB. When cross the finishing line just before sunset, nothing more exciting than wrapping up the 2022 race season, an early birthday gift to myself too๐ŸŽ‚๐ŸŽŠ2019 Cultra 100km, Cameron is my last longest ultra trail race, just because of big dreams to take part #OCC UTMB final held on 31 Aug 2023 in France, my ultra engine lights up. Whatโ€™s more, youโ€™ll celebrate ๐Ÿ‡ฒ๐Ÿ‡พ national day in Charmonix !๐Ÿซถ๐Ÿฝ Wish me luck on the #utmb ballots, iโ€™ve heard so much about this race and canโ€™t wait to experience the final UTMB World stage for myself in next Aug/Sept 23 #Pagoda50km by UTMB๐ŸŒณ : Inthanon National Park- Chiang Mai๐Ÿง—โ€โ™€๏ธ : Difficulty (runable,clean trails,scenic view)๐Ÿ”บ : Highest point 2135 m, Ascent 3094๐Ÿงญ : 11.35 hour finisher โ›ฐ๏ธ : 24 Climb Uphills๐Ÿ‘๐Ÿฝ Last but not least thank you for your cheers and support- sponsors @suuntomalaysia @suunto @suuntoth @bigbigplace @lululemonmy @nordarun @trimaxhealthcare @yupster.th @high5sportsnutritionmalaysia ๐Ÿคธ๐Ÿปโ€โ™€๏ธmy pilates instructor @pilateswithmarlyn @movementmatterskl , FB/IG friends , followers, Suunto Friends & pilates mates @la.petite.chinoise @mizimlovem @__chloe.y__ ๐Ÿ’ช๐Ÿฝ๐Ÿ“ธ : @di_th_by_utmb #utmb #ultrarunning #doiinthanonbyutmb#trailrunning #chiangmai #adventurestartshere #Suunto9PeakPro #thesweatlife #nordarun #high5fuelled #norda #bigbigplace #yupster #movement #pilatesforrunners by @runbjrun_
57
4 years ago
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๐Ÿ“ฝ๏ธ..it was short time for this shoot ๐Ÿซถ๐Ÿฝ I dream sunrise here and i have it in @rinjani100ultra 36km race ๐Ÿ‡ฎ๐Ÿ‡ฉYeah, I am freezing ๐Ÿฅถ but I couldnโ€™t have been happier with that choice to stay instead of straight โ†—๏ธ to Rinjani Summit ๐Ÿ”บ, just about km away๐ŸŒ„The sun rose 6.20am sharp behind the summit of Mount Rinjani so all we saw was the sky getting lighter. โ€œThe skyโ€™s canvas like painted in gold,โ€ my most beautiful sunrise moments !๐Ÿ“ธ @nicole_nc_ she (from ๐Ÿ‡ญ๐Ÿ‡ฐ) caught me at the right time right place ๆ™‚้–“ๅ’Œไบบ็‰ฉๅŠๅœฐ้ปž๏ผŒ็œŸๆ˜ฏๅคš่ฌๅ—ฎไฝ ็š„็”จๅฟƒ่ˆ‡็›ธๅŠฉ๐Ÿ‘๐Ÿฝ. ๐Ÿ‘ซ we just make friends in Mt.Rinjani ๐ŸŒ‹๐ŸŽง๐ŸŽถ courtesy to โ€œSome Nightsโ€ by @ Fun.๐ŸŽค๐Ÿ’™๐Ÿ’š #foryou #sunrise#rinjani#firstlightoftheday#everybodyrun #adventurestartshere #suuntovertical #Suunto9PeakPro #thesweatlife #nordarun #bigbigplace #silvatrailrunnerfreeultra#headlamp by @runbjrun_
31
3 years ago
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"2016 Me would be so proud of 2026 Me"I still can't believe I'm back here once as a trail runner chasing my own dreams, and now as a coach helping others chase theirs.@cameronultra will always have a special place in my heart. It was where I earned my first trail podium and where I made the life-changing decision to switch from road running to trail running.I keep coming back because CULTRA is Peninsular Malaysia's most prestigious trail races. Racing through the cool Cameron Highlands night, challenging high-altitude terrain, and testing my limits has always made this event unforgettableCULTRA 2026 marks my 10th participation. I'm grateful to have experienced every race category (14km,25km,30km,50km,60km,100km) over the years, with each one bringing its own unique challenge and valuable lessons.This podium is extra special. As a coach, I dedicate this achievement to my family and all my students. Thank you for your endless support, encouragement, and belief in me. Your cheers carried me through every step of the journey.Here's to celebrating the past, embracing the present, and inspiring the next generation of trail runners.๐ŸŽฝ๐Ÿฉณ @nedao.kr ๐Ÿ‘Ÿ@adidasterrexโŒš๏ธ@suuntomalaysia๐Ÿฅค@navawhite.my๐Ÿ”ฆ@nitecore_my๐Ÿ“ฝ+๐Ÿ“ธ @cameronultra ๐Ÿ‡น๐Ÿ‡ญ photographer + @vithyavv + @fee_sy#Cultra #cultra2026 #trailrunning #coaching #cameronhighlands by @runbjrun_
80
5 days ago
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โšฝ๏ธ 19.7.26 Today England celebrates 3rd placing in History FIFA WorldCup. So do I, my students are my 'Wonderwall' ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ"Because maybe, you're gonna be the one that saves me... and after all, you're my Wonderwall." ๐Ÿ†Watching @hydadaut & @__khaiylia turn weeks of hard work into grab 2 x seat in TOP 10 podium finishes @cameronultra Pauh 14KM at Cameron Highlands โ›ฐ๏ธ๐Ÿด๓ ง๓ ข๓ ฅ๓ ฎ๓ ง๓ ฟ 6-4 beaten ๐Ÿ‡ซ๐Ÿ‡ท gave me a reason to smile ; My students gave me a reason to be proud.Their success is my biggest motivation !TRUST the process, embrace every hard session, and Seeing their dedication, and dreams turn into podium achievements is the greatest reward for a coach.#coaching #cultra2026 #trailrunning #cultra #cultra by @runbjrun_
31
6 days ago
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๐Ÿ…๐ŸŽŠIt was a special moment seeing my 2016 winning photo displayed at the CULTRA Hall of Fame booth. This marks my 10th CULTRA journey. From racing in the inaugural edition in 2016 to now returning as a coach, guiding my students in preparing for one of the oldest trail races in Peninsular Malaysia.The Race Pack Collection & Expo was smooth and efficient with the new online pre-check-in system. Combined with plenty of brand booths and exhibitors, the atmosphere for CULTRA's 10th anniversary was simply amazing!Wishing everyone a safe race. Trust your training, race smart, and most importantly, enjoy every moment on the trails.See you all at the finish line! ๐Ÿ’ช๐Ÿ#cultra2026 #cultra #trailcoach #trailrunning #cameronhighlands by @runbjrun_
10
8 days ago
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๐Ÿ”‘ Pacing is the key. ,,road to @scoremarathon (All d BEST)( Coach note : Performance won't happened when you FORCE it )Today, Coach taught Nicole one mission: Run smart before running fast.๐Ÿ‘จโ€๐Ÿซ Focus on 3 fundamentals: โœ”๏ธ Arm swing โœ”๏ธ Breathing rhythm โœ”๏ธ Pulling-leg driveStart easy in Zone 2, stay patient, build the aerobic base, then finish strong with a negative split.โฑ๏ธ 20km @ 6:26/km, mostly Zone 2/3, only one quick refuel stop.The drills are paying off. Trust the process, master the basics, and speed will come. ๐Ÿ’ช#lsd #coaching #drills #runningform #trainsmart by @runbjrun_
5
14 days ago
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๐Ÿ‘จโ€๐Ÿซ As a coach, nothing is more satisfying than watching my students perform beyond what they thought was possible.People only see the finish line, but they don't see the work behind it.Yesterday's session started with long running drills, followed by โ†—๏ธ five sets of two-minute hill repeats, each covering around 400 metres, before finishing with a 3km ๐Ÿƒโ€โ™€๏ธ Hill repeats are more than just building stronger legs. They build speed endurance, resilience, and the mindset to refuse to quit when things get tough.Extraordinary results aren't created by luck. They're earned through discipline, consistency, and trusting the process every single day.@farahannah.j ๐Ÿ’ชKeep showing up. Keep believing. Your breakthrough is coming !!#roadtocultra #coaching #drills #runform #hillsrepeats by @runbjrun_
8
22 days ago
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๐Ÿ How I Raced TDG 30K โ›ฐ๏ธNo specific race-focused training block and no tapering week. Most of the past 4 weeks were spent coaching students and helping them prepare for their upcoming races.My race strategy was simple: โœ” Pace by heart rate,โœ” Stay consistent on every ascent and descent โœ” Avoid unnecessary heart rate spikes โœ” Refuel early and consistently โœ” Tackle the technical sections efficientlyโ†—๏ธOn the climbs, focused on controlling my effort and staying within my target heart rate. On the descents, trusted my footwork, line selection, and move efficiently while conserving energy.๐ŸฅคNutrition was kept simple and consistent throughout the race (more details at page3), while ๐Ÿ‘•๐Ÿฉณ @nedao.kr apparels kept me comfortable with excellent moisture management and ample storage. ๐ŸฅพMy trusted @nordarun trail shoes once again delivered outstanding grip, durability, and confidence on the technical terrain.At the end of the day, trail running is all about managing effort, making smart decisions, and staying consistent from start to finish.๐Ÿ“"Performance won't happen when you force it. It happens when preparation, patience, and execution come together."๐Ÿ™Œ A huge thank you to the @traildesgombak organizers, crews, checkpoint volunteers, and REPC teams for their outstanding support throughout the event. The course marking was excellent and the aid stations were well managed#lagong #trailcoach #racesmart #coaching #trailrunning by @runbjrun_
39
a month ago
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๐Ÿ… Top 7 Men Veteran โ€“ TDG 30KM๐Ÿ“ Overall 21/249 (7/71 MV)A brutal course with slippery, muddy trails after several days of heavy rain.Coach is happy with today's result despite having no specific race training. Since January 2025, most of my time has been dedicated to coaching my students. Today's is my 1st trails race 2026 was all about relying on 11 years of trail running experience,my muscle memories and smart race strategies I felt strong on the climbs and managed to overtake runners on the Lagong ascent and again on the second hill at Kancing. THIS course MY CUP of TEA_Lagong has always been my playground and a place where I feel at home.A huge thank you to the @traildesgombak organizers, crews, checkpoint volunteers, and REPC teams for their outstanding support throughout the event. The course marking was excellent, the aid stations were well managed, and the finisher's meal was absolutely satisfying.Congratulations to all podium winners and finishers. Whether you stood on the podium or simply crossed the finish line, you are all warriors. Respect! ๐Ÿ’ช๐Ÿƒโ€โ™‚๏ธ๐Ÿ”ฅ#trailrunningcoach #racesmart #tdg30km #runform #coaching by @runbjrun_
67
a month ago
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๐Ÿ“‰๐Ÿ“ˆ Now guess how many calories she burned on this session?๐Ÿƒโ€โ™€๏ธ๐Ÿ’จMost runners think burning more calories means running faster. Today's lesson was the opposite. We started with a proper warm-up, settled into Zone 2~3, and focused on breathing rhythm, pacing, and efficiency. The goal was to teach the body to become better at using fat as fuel while keeping effort under controlโ†—๏ธThe real challenge came when the route turned hilly. Instead of fighting the hills, we adjusted the stride, stayed patient, and trusted the process. By controlling the effort early, the body still had plenty left in the tank for a strong finish. Smart pacing always beats reckless pacing"The goal isn't to run harder, the goal is to run smarter"#longrun #coaching #trainsmart #runform #lsd by @runbjrun_
1
a month ago
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POV: Your coach doesn't just look at your pace, but also your muscle mass, body fat percentage, and overall body composition to help you perform better. ๐Ÿ“Š๐Ÿ’ชWhat gets measured gets improved.Coach starting body composition assessments for my students tracking BMI, muscle mass, and body fat percentage to better understand their fitness levels and unlock their full performance potential.Every athlete is unique. The data helps us train smarter, recover better, and achieve results more effectively. ๐Ÿ’ช๐Ÿ”ฅ#TrainSmart #BodyComposition #SportsPerformance #RunningCoach #drills by @runbjrun_
5
2 months ago
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