Common Marathoners’ Mistakes You Should Avoid

The 42.195km distance is becoming more popular these days. But more often than not, the difficulty of running the distance gets lost in translation. The marathon distance is difficult. We runners are always humbled by the distance, and always respecting the distance. With attempting the marathon distance, it is important to train properly. The right choices brings you a greater timing, an injury-free race and thus a more enjoyable race.

Avoid these mistakes and become a stronger and faster runner.

#1 Don’t Forget The Long Run

The Long Run is the most important specific workout to a marathon. The long run helps build up your aerobic fitness and the required endurance for the marathon distance. The biggest mistake you can do is to forget the long runs. Gradually increase the distance of your long runs to ensure you are ready to run the distance on race day.

#2 Too Little Time For Too Big An Achievement

Some people register for a marathon hoping to run the distance in just 10 weeks. They rush their training. It has been said that the fitness to run a marathon should be developed over a course of 16 – 20 weeks. Giving yourself sufficient time to prep for a marathon is very important. This is because with limited time, your training becomes rushed. Your increment of mileage comes too quickly and you risk injury. Remember the rule of thumb – weekly increase of mileage should not be more than 10 per cent.

Respect the distance and put in the time for training. You will see the desired results.

#3 Running Empty

Our body relies heavily on carbohydrates to fuel our body. The problem with carbohydrates is that our body can only store limited amounts in our muscles. Our body is such that we can store sufficient Carbohydrates to fuel us for 1 hour 30 minutes when running at half marathon pace or 2 hours running at marathon pace. Beyond that, your muscles will be depleted of glycogen supply. This means, provided you are a elite marathoner, you will need to refuel your glycogen supply to keep going.

So running empty is a big no. You will experience the famed hitting the wall. Where your mind wants to go on but your body just does not respond. Remember to have something to eat pre-race and fuel yourself during your race.

Read More:

  1. Trail Etiquette For Trail Runners
  2. Everything You Need To Know About Gels 
  3. 6 Tried And Tested Approaches To Recovery 
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My Straits Times Run in The City 2017 [18.45km] (by Lingderella)

This is the fifth year of Straits Times Run and they make it into something bigger such as partnering with SCM offering a package to runners who registered for both the Straits Times Run and Standard Chartered Marathon I registered for both runs ?

There is 3 categories for the Straits Times Run the 18.45km, 10km and 5km. This 18.45km category is because Straits Times is established in 1845 and this is my 3rd year running this category.

Not really a good run as I didn’t have enough rest was yawning for so many times while waiting for the flag off ? Woke up late and I really dreaded waking up and ask myself why am I doing this over and over again? Signing up races and forfeiting a nice weekend morning to nua in bed ? Took Grab down and immediately rush towards the start pen but there’s a holding area and waited quite a while walking at snail pace to enter the start pen as the securities check our race bibs to let us enter the start pen. Ever since I downloaded the Grab app this year, I find the fare quite acceptable and I don’t buy shuttle bus tickets for races anymore since I don’t need to wake up so much earlier to go to the MRT station to catch the shuttle bus and some runs don’t even have shuttle bus at my nearest MRT station ?

Flag off was delayed. By right flag off is at 5am for the 18.45 category but we were flagged off around 5.15am. Don’t know the reasons of the delay, it’s either because of my blurrness in the early morning I didn’t pay attention to what the emcee is saying or it’s the emcee too good at smoking me off ? Thought it would rain as it’s quite cold and breezy but luckily weather is good! It’s very shiok at some parts of the run because it’s really windy though there’s some resistance as we are running against the wind, when there’s no wind it’s so super humid ?

Once flag off, it’s really squeezy and not easy to manoeuvre around. If I use driving a car as an analogy, I’m driving dangerously as I’m weaving in and out and I scared accident ? Don’t want to kena accident like tripped and fall but bo bian just run. Though not aiming to be Mo Farah but kena blocked in running can be quite sian and at the same time I also hope I didn’t block others lah ? But just be a tiny weeny more conscious of the keep left rule will make running more enjoyable right ? Just picture the lanes used for 60km or 80km car then one car drives there at 30km all cars behind will over take right? ? Luckily like after about 4km or 5km then there’s starting to get more space to run.


I was counting down every KM and lucky me to have Willis for the whole 18.45km motivating ? Nearing the water point before 10km, I heard a familiar voice from a far, a very motivating and encouraging voice is cheering for the runners and it’s Coach Arnel from Pinoy-Sg Runners! Really so happy to see him ? And we will be pacing for the upcoming Race Against Cancer in two weeks time and this is my first time running as a pacer ?

Then I was counting down telling myself it’s just another 8km something more! I can do it! Then seriously it’s moments later, 10km distance board says something like this: You are NOT there yet ?

My feelings sort of kena cheated by the map of the route. Though no need to run up the Marina Barrage torturous slopes but once exited Gardens by the Bay East and was guided by the marshals to run the slopes I tio stunned and this emoticon explains it all: ? Bo bian no strength so the whole up slope I walk ? But ok lah, routes subject to changes already stated in the route map ?

Once we completed our run, we collected our finisher entitlements and was given a super cold towel which just feels so fantastic after the run! ? And there’s the 100 Plus cool zone spraying mist of water to cool us down ? Really love big runs as they have big sponsors and logistics is enough. I asked for another can of 100 Plus and the volunteers gave me ?? I think the medals is nice just like the previous two years collecting ?

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Race Day Tips & Running with Mok Ying Ren – By Rebekah Ong

Photo Credits: runONE/ Steven Teo (@j2meepok)

Ever wonder what preparation is needed to run a good race? For me, I never really thought much about it but after attending last weekend’s (8 July 2017) run clinic; I have to say that I did learn a lot from the tips given. The clinic was conducted by Mok Ying Ren who is managed by ONEAthlete and also a two-time SEA Games gold medalist.

MOK’S SHARING SESSION

[Photo Credits: runONE/ Steven Teo (@j2meepok)]

During the clinic; Mok shared his experiences running the SEA Games Marathon 2013 and also his 1-year training stint with 3-time Olympian Lee Troop in Boulder. He gave us some behind-the-scene insights and the preparation he had to do before actual race day. He also shared race day execution tips which are especially useful to participants who are running in this week’s Straits Times Run in the City (16 July 2017).

Mok’s presentation on race day execution tips was really interesting and informative! I liked the way he broke down and presented the information to the participants. He made it easy to understand and relevant by using simple terms, scenarios and charts. His race day execution tips had two parts: race day morning and race strategy.

[Photo Credits: runONE/ Steven Teo (@j2meepok)]

(A) TIPS ON RACE DAY MORNING

For race day morning Mok emphasised the importance of having breakfast by using simplified glycaemic index (GI) charts. The GI index is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose level.  Mok explained that glucose levels in our body go down while we sleep because our bodies still consume energy. As such, there is a need to eat breakfast to refuel our bodies before a race. Foods that are low in GI like whole grain bread was suggested.

Caffeine was also one of the things he noted that would be helpful. Having a little caffeine can boost performance on race day and helps you to stay awake. He also illustrated how much caffeine is enough with some simple calculation.

Mok also touched on warming up before a race. For longer races such as half marathons or full marathons, he noted that light or no warm up is needed – instead start the race slowly at an easy pace and use that as your warm-up. However, for a short race such as the 5km or 10km run, it is important to do warm-up like dynamic stretches.

(B) TIPS ON RACE STRATEGY

In the race strategy part of Mok’s presentation, topics like pacing, nutrition and hydration were covered. I learnt different pacing strategies: positive splits, negative splits and even splits. Mok used different scenarios to highlight the differences between these three types of splits. I think I would try out the even splits in my next race.

As for nutrition, I learnt that it’s good to maintain a good balance of low and high GI foods. As mentioned earlier in part (A), pre-race meals can be low GI food. During a race, however, refuelling should be done with high GI foods such as sports drinks and power gels which are absorbed by the body faster.

Lastly, for race hydration, I learnt that drinking early in the race is recommended but only drink to quench your thirst and not to over-drink. Over-hydration is dangerous as it will cause body salts to get diluted and sodium levels to drop which will cause lethargy, fainting or loss of consciousness.

SURPRISE BIRTHDAY CELEBRATION

[Photo Credit: The Straits Times]

I really enjoyed the presentation by Mok and will definitely try his tips in my next race. After the presentation, Mok’s manager and co-founder of ONE Management SG, Jed Senthil introduced the runONE team and the athletes managed by ONEAthlete. He also did a short presentation on ONE, followed by a “corporate” video.

Little did we know that video was actually a surprise video of birthday wishes to Mok from family & friends, sponsors & partners who have been supporting Mok! To top it off, a birthday cake was brought in and Happy Birthday was sung to celebrate Mok’s birthday. The surprised look on Mok’s face was priceless.

#RUNWITH MOK

The second part of the clinic was a running session with Mok! Before the run, we had a short break and got to see familiar faces from the runONE community. I had the privilege of having met some members of the runONE Community when I participated in the Baton Run in May this year. It was really nice catching up with them! You can read my write-up on the Baton Run here.

The running session started with simple warm-up exercises led by Mok. This was then followed by a short 20-min easy run. Unfortunately, the 20-min run had to be shortened because of the ongoing NDP rehearsals – it was quite a sight seeing the colourful NDP contingents forming up and the army tanks getting ready to enter the Floating Platform! We covered a total of 1.8km and the session was concluded with some cool-down stretches and other core strengthening exercises.

[Photo Credits: runONE/ Steven Teo (@j2meepok)]

Overall I really enjoyed the run clinic! I definitely learnt loads from both the sharing and running session with Mok. Big thanks to Mok for sharing these race day execution tips! And to the friends from runONE & ONEAthlete, it was nice seeing you guys again! I’m glad that we got to catch up. Hope to see you all at future races!

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Kilian Wins Hardrock 100 With Dislocated Shoulder

The world’s best mountain runner, King of Endurance Kilian Jornet shows us once again why he is King. The Hard Rock 100 is a rigorous race – a mountain trail race that crosses 100.5 miles of a rugged mountainous terrain.

Defending champion Kilian came in Champion again to score his 4th straight win at this event. No surprises there. But, he did it with an apparently dislocated shoulder. 40 miles in, he suffered a fall and injured his shoulder. We thought his game was over, but boy did he wow us. He ran 60 gruelling miles with his shoulder in a makeshift arm sling.

This is yet another inspiring moment from Kilian. Last year, he finished the race tied with Jason Schlarb – demonstrating the sportsmanship and respect for the ultra sport he has.

With the rise of Jim Walmsley, we wondered whether an American could finally win the UTMB race this year. But, with Kilian’s brilliant performances recently, we can’t wait for the great showdown!

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Road Closure On 22 July 2017 for Men’s Health Women’s Health Night Run 2017 by AIA Vitality

Come the night of 22 July 2017, there will be temporary road closures and disruption on certain main roads around MAEPS Serdang. This would be conducted in stages starting at 6.50pm for the only sanction night marathon in Malaysia, the Men’s Health Women’s Health Night Run by AIA Vitality 2017.

The affected routes will be as below:-

AREA/ROAD CLOSURE TIME
Persiaran Mardi – UPM

Closure from Persiaran Mardi to UPM

7.50pm-12.00am
Jalan Universiti 1 7.50pm – 12.00pm
MAHA Gate 2 6.50pm
Serdang Hospital

Alternatively please use South Klang Valley Expressway (SKVE)

6.50pm – 12.00am

Going to the race? Bookmark it on JustRaceLah! – The Free App for Runners

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Get Ready For 41st MILO Marathon

     THE 41st season of the National MILO Marathon will formally commence this coming Sunday (July 16) with the first of 15 regional qualifying races to be hosted by Urdaneta City, Pangasinan.  The much-awaited Metro Manila qualifier will be on July 30 at the SM Mall of Asia in Pasay while the National Finals will be hosted by Cebu City on December 3.

Local organizer Ricky Ballesteros promised another grand spectacle reminiscent of past MILO sporting events hosted by the Queen City of the South. “We have yet to determine a route but we are coordinating with Runrio to make sure it will meet AIMS and IAAF standards,” said Ballesteros during the recent media launch at I’m Hotel in Makati City.

Agravante and Tabal.

Cebu’s very own Mary Joy Tabal will gun for an unprecedented fifth straight MILO Marathon Queen title while Jeson Agravante will defend his MILO King crown against a tough field of Filipino elites and international competitors.  Just like in the past, the MILO King and Queen will represent the country in an internal footrace with the Tokyo Marathon their likely destination.

This year’s theme is “Magsama-sama, Tumakbo, Matuto”.  According Nestle Philippines’ Willy de Ocampo, life is a marathon and it teaches lessons along the way.

As always, each new season will bring in changes so for 2017 the MILO Marathon will bring back the race to the cities of Laoag (July 23) and Roxas (October 1).  Other regional races will be hosted by Angeles (August 6), Tarlac (August 13), Naga (August 27), Lucena (September 3), Lipa (September 10), Tagbilaran (September 24), Iloilo (October 8), General Santos (October 15), Davao (October 22), Butuan (November 12) and Cagayan de Oro (November 19).

Another innovation that should sit well with all runners is that prizes will be given out to the best performers based on age categories.  This means that not only the elite runners will go home with the prizes but also those who match their running prowess with those of their same age category.

Online registration for all races is now ongoing at www.milo.com.ph.  Onsite registration is also available at selected branches of Waltermart and Toby’s Sports.

The 41st National MILO Marathon is made possible by Salonpas, Garmin, Hisense, Manila Bulletin, Maynilad at Waltermart.  The country’s oldest and most prestigious marathon is also endorsed by the Philippine Sports Commission, Philippine Olympic Committee and the Department of Education and sanctioned by the IAAF and AIMS.

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Why It Is Important To Pay Attention To Your Resting Heart Rate

There is an abundance of gadgets these days – some more expensive than others. They track your heart rate, your sleep, your steps, you name it. One of the best indicators of cardiovascular health is actually or Resting Heart Rate (RHR). And good news – it does not cost us a fortune to know our RHR. It’s simple, it’s free and provides us great data.

What Is RHR?

Heart Rate refers to the number of times your heart beats in a minute. The number of beats indicates how hard the heart is working to deliver blood through your whole body. As a general rule of thumb, a lower heart rate indicates good health and a higher heart rate signifies otherwise.

Photo Credits: Myhealth

The RHR should be measured in the morning when you wake up. You are capturing one of the most important body metrics. Count your pulse rate in a minute. You will be able to find your pulse on your wrist at the base of your thumb. Count this regular rhythm for a minute. This will give you your RHR. As your kickstart your fitness journey, you can use this as a denominator to base your improvement in fitness on.

The RHR Of An Average Adult

The RHR of an average adult is between 60 – 100 bpm, whereas the average RHR of an athlete is between 40 – 60 bpm. In general, RHR declines when fitness improves. But remember, RHR is affected by a few factors – age, weight, mood, medication, caffeine intake, and also sleep.

How To Improve Your RHR?

Photo Credits: Wareable

Regular aerobic exercise helps improve the cardiovascular system. It helps your heart become stronger and more efficient. The heart becomes stronger and eases the workload on our heart, reducing the number of times it needs to pump in order to send blood through our whole body. So, run regularly, bike regularly or even swim regularly.

How Long Does It Take To See A Difference?

This actually depends on how regular and consistent you are with exercise. If you do it 3 – 4 times a week regularly, you should be able to see a decline within 8 weeks. But kickstarting your fitness journey will definitely allow you to see a decline in a couple of months.

So what are you waiting for? Kickstart your fitness journey and aim for a lower RHR.

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Singapore Athletics Partners With Ironman Asia For National Championships

Singapore running has just received a boost after world’s leading endurance race organisers, IRONMAN Asia announced a two-year partnership with Singapore Athletics Association (SAA).

The partnership, will see SAA continue to sanction the Standard Chartered Singapore Marathon, the region’s only International Association of Athletics Federations (IAAF) Gold Label race.

At a grassroots levels, SCSM 2017 and 2018 will double up as the host event for the marathon distance at the official National Championships. where the top competitive local runners across two categories- Singapore Open and Masters, Male and Female will get the opportunity to compete against the best in Singapore to be crowned National Champion.
Team Singapore athletes who have already confirmed participation include Pierre de Coubertin World Fair Play Trophy winner Ashley Liew, 3rd place finisher at SCMS 2016 Evan Chee, Jasmine Goh, Neo Jie Shi, and Fang Jian Yong.

Speaking of the change SAA President Mr. Ho Mun Cheong said “This partnership is a move in the right direction, and will help to further elevate the sport of distance running among competitive runners in Singapore. By hosting the National Champions at a platform like SCSM, our top Singaporeans will get to experience what it is like to compete amongst the elites at a world class event, while vying for the honour of being crowned National Champion.”

Mok Ying Ren is accompanied by Team Manager for Singapore Athletics Association (SAA), Jason Lawrence // Photo credit: ONEathlete

7-time SCMS Singapore Men’s Champion, and Team Singapore athlete Mok Ying Ren (managed by ONEathlete) also welcomed the partnership saying “We’ve had the Standard Chartered Singapore Marathon for many years now, and many of us have run this race growing up. The event has grown tremendously both in scale and quality, so hosting the National Championship here makes sense, and will certainly strike a chord with competitive runners in Singapore. I am confident that it would be an opportunity for a finer display of local sportsmanship and emergence of more young local running talents.”

Hosting the National Championships at SCSM will allow participants to enjoy the enhanced race experience, and compete across new race routes which will take them through some of Singapore’s most iconic heritage locations.

En route, runners there will also be a number of improvements with the introduction of new features like mist tunnels, cooling zones, additional and longer hydration points and more entertainment along the route for a better running experience.

Commenting on the partnership, Managing Director of IRONMAN Asia, Geoff Meyer said “This is part of our commitment to developing Singapore as a premier running destination. The race is already seen by local and regional runners as the gold standard, by working with SAA to host the National Championships here, we’re hoping to further develop SCSM as a race for those with a competitive edge.”

Come July, SCSM will unveil runners’ programmes that will help SCSM participants to prepare them for the best race yet.

Registration for SCSM 2017 at www.singaporemarathon.com. Standard Chartered Cardholders will enjoy 15% off registration fee across all categories.

For more information, visit: www.singaporemarathon.com

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PTT Run For Clean Energy This July 16

     THE INAUGURAL edition of the PTT Run For Clean Energy will be held this Sunday (July 16) at the Cultural Center of the Philippines grounds in Pasay City. Presented by PTT Philippines, the fun run hopes to promote environmental protection through the use of clean energy.

     Runners can choose between the 10, five or three-kilometer categories.  Fees are set at PHP 500.00 for 10 kilometers, PHP 300.00 for five kilometers and PHP 220.00 for three kilometers inclusive of a race singlet and bib.

     However, running teams or groups of six or more members will be entitled to PHP 50.00 off the registration per runner.  Therefore, fees will be discounted at PHP 450.00, PHP 250.00 and PHP 170.00.

     Entries are now being accepted at Chris Sports located in SM City Manila.  There will also be onsite registration on race day starting at 3:00 AM.

     Lucky participants will also get to take home brand new mountain bikes and mobile phones in the post-race raffle.  All finishers will receive a loot bag of goodies from sponsors National Capital Region Athletic Association (NCRAA), Chris Sports, Leslie’s, Pamantasan ng Lungsod ng Maynila, Kabaka Foundation, Emilio Aguinaldo College, Science In Sport, Medicard Foundation, Milcu, Cafe Amazon, Maynilad Water and PTT Lubricants.

     The PTT Run For Clean Energy is organized by Subterranean Ideas.

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Running on Empty: GCAM 2017

You’re running on empty. The voices kept telling me… Indeed, recovering from a bad fall from a bicycle, with two fractured lumbar bones and a wrist bone, and a severe strain on the tailbone area, I was not in the best of shape, for anything. And a Marathon was the last thing I would do (well, maybe the Spartan Beast is the last thing but I’ll leave that to another day).

Just slightly more than a week before the Gold Coast Airport Marathon (GCAM) was to begin, I shut the voices up by signing up for it. Call it a death wish or a bucket list item. I had enough of the rather passive slow moving weeks – getting a no running advice from the doctor and advices to just do stretching exercises. I knew I was getting more depressed by the moments when I couldn’t do as much running as I could. Despite daily efforts at the exercises recommended by the physiotherapists, my pain wasn’t getting better somehow.  Logic tells me that I might be too impatient.

Applied only on 23rd, about 9 days to the Marathon

I ran only 25.32 km in total in June just before I left for the trip. And the month before, only 72.11 km. This was not how one would train for a marathon. Still, I didn’t want to regret not doing it should I return in one piece (the wandering depressive thoughts). Nope.  I wasn’t flying with that dreaded airline, recently in the news for the wrong reasons!

The more logical explanation is : My family had planned to do a short vacation in Gold Coast.  So the promotional air tickets were bought in advance.  Early in the year, I had entertained the idea of an overseas marathon but wasn’t able to get any sponsorship or discounts.  Moreover the pain from the injury was getting worse so I had all but given up the idea.  And one thing leads to another… a small miracle that in the end I signed up and the venue was relatively near to where we were putting up.

It would be my 5th marathon, but first one overseas.  And … I was not a fast runner and not getting younger. My last marathon done on 25th March took me a dreadful 6:49 hr. This GCAM has a cut-off of gun-time 6:40 hr. So I imagined the officials would be chasing after me at each checkpoint as I finished each milestone.

On the flight to Brisbane, I saw a group of familiar faces, wearing red jackets with Gold Coast Airport Marathon printed on them. One of them was Coach Lexus. I figured they were mostly the F1 Runners Team.  I managed to say ‘hi’ to Lexus (Tan) later who is a very friendly guy and he mentioned he was doing the half marathon.  Strangely, once on the plane, a sense of peace descended upon me.  I wasn’t really too worried about how I would do.  Just do my best will do!

We touched down in the evening and drove from Brisbane to Gold Coast. The next morning (Thursday), I woke up early and went for a jog near the hotel area – Surfers Paradise. Felt the fresh cool air, shivered but after a few hundred metres, my body was warmed up despite me just wearing my normal tee-shirt and pair of shorts. At least, that session gave me an idea of what it was like to run in cool temperature. I did stop several times to take pictures of the scenery and the Rainbow Lorikeets though. That makes it about 30 km or so covered in June before I embarked on the marathon race in another 3 days’ time then.

Surfers Paradise — did 4 km jog

On race day, I wore the Performance Series II singlet, put on a jacket, and wearing my usual 2XU tights, walked to the nearest station to catch the G:Link Tram. Runners could ride it free for the event. It was jam packed when it arrived within two minutes. I squeezed into the train. It was warm, compared to about 9 degrees celcius outside. Heard someone mentioned that the weather forecast was that it might rain. Which explained why I saw a number of runners wearing the transparent raincoat.  I didn’t think too much of it too, and just felt that it would probably not rain.

On reaching the venue, I took a few pictures and then packed my phone and jacket into the bag and deposited them. I made my way to the start area, rubbing my hands vigorously to keep warm. It was definitely much cooler than the last few days.

I saw some of the local runners, and then someone moved forward and started grouping them for photo taking. I moved out of the way towards the side and back. Then the Australia’s anthem was sung and soon, the race began at 7.20 am.

I was glad that it started on time. Although the crowd was massive, it didn’t jam with bottlenecks like back in Singapore when you were in later waves. I found myself abandoning my strategy of maintaining a 9 minute pace.  I did compute that I needed to maintain that pace if I were to make it within the cutoff time given and even attempt a negative split.   Instead I was trying to go with the flow.  This according to my watch was sub-8 min per km.  I knew I was not going to be able to maintain it throughout. But carried away by the euphoria of running and the great atmosphere of the fantastic crowd cheering and the refreshing cool air, I was enjoying the pace too much to slow down.  The thought did occur to me that I could make full use of the cooler temperature in the morning as I knew the sun would be too warm later.

For the first half of the race,  every few 100 m, there were spectators cheering for you. I registered late so I didn’t have my personal name printed (nickname). Most had, so the folks were calling out the names and cheering them on. I felt so grateful for them being there, so I tried to give a thumbs up whenever I caught the eyes of the cheerers, especially the young kids (around 7-9 years old !). It occurred to me that this was a very good way to bring up the young to be selfless and to give encouragement and cheers to someone making the efforts to run a race. There were also small groups of Japanese folks too who cheered in their language too.

Encouragements like ‘You all are awesome, you are looking good, you are looking strong, well done, go for it.’ were freely given.  And a number of folks made special boards with words like ‘Tap here for energy’ or ‘power’. Very interactive, very heart warming cheering which made me realize what a difference this encouragement could make.

And then I started to pay for my rashness when the sun decided to make its presence felt too at about the half way point. It started to get warm and then hot towards the end. I was glad that I wore my cap and sunglasses, the only sound practical tips I could legitimately give on such a race.

By then too, the cheers had reduced quite drastically. About 28 km, I started to get cramps on my left leg. I struggled a few steps, and then continued to run. (After-run analysis showed I was able to maintain sub-8 on average for first 30 km.) My pace slowed down a lot after 31 km.  I started having ‘little’ conversations with God.  Let me go on, cramps aren’t stopping me, I am going to do it, not going to stop.

About 32 km, a sudden cramp seized my right thigh and the left calf simultaneously. I stopped abruptly to walk for a few steps and then told myself I needed to get on with it. I carried on. The crowd had dwindled. I ran on and I felt the pain dissipated.  Prayers answered, thank God.

I had stopped at almost every hydration station to get the water or Endura energy drink. It was the first time for me but my stomach was fine with them.

And then it was the last 6 km. I knew I would probably beat my last marathon’s timing by then, but wondered if I could get a new PB still.  I realized that I couldn’t really vary my pace that much now.  Attempting to speed up or slow down to do high 5s (or low 5s) with the good-will crowd somehow brought on the calf cramps.   This happened a few times and I decided to just look ahead and focused on reaching the finishing line.  I also felt some tightening of my chest muscles, initially on the left and then the right. Still, I carried on shutting down the screams from the protesting muscles. 40th km was tough, but I picked up a bit on 41st and went all out on the remaining distance with whatever was left in me.

I raised both my arms up when I saw the crossing line (in relief !).   Thank God.  The announcer started calling out my name and country.  Wow, that reminded me of a video I watched when the participants crossed and was greeted with ‘You’re an Ironman’.  Then I heard him said out my names twice again.  I couldn’t hear clearly what was the rest of the sentence.  Did I win a lucky draw?  The dream bubble burst as I checked my Garmin.

Yes, it was a new PB, 6:07:07 by my watch and 42 minutes erased off the last marathon’s timing! Not sub 6 yet, but …that will be another day, another race…. perhaps ?! No, definitely.  What the heck though, I didn’t even plan or properly train for this one !

I was happy finally. 6 hours, I was living the moments. I wasn’t worrying about any ‘current’ issues. I had done what I wanted. I survived. No doubt, I didn’t make my tailbone pain less severe after this. In fact, it was as painful if not more seated on the plane for 8 hours, three days later. My leg cramps disappeared after I stretched and rested for a few minutes after the finishing line. I paid for my rashness with a sustained right chest pain for a couple of hours. It disappeared completely by the time I went for dinner.

6 hours and 7 minutes 8 seconds (official timing) is a long time to complete a marathon. But I completed given the loaded factors against me, and as one good friend said, the important thing is to see progress. I finally beat myself in a marathon race since the first PB in 2015.  I will break this PB – as long as I can still run.

Still, I will be the last person to advise someone to run with injury or run a marathon without preparation.  I can only say, make today matter, treasure the moment, do things with passion, be it running or something else and tomorrow will take care of itself.

Till the next race, run happy and run safe.

Note: Running Shots went for GCAM too and credits go to them for the first 3 wonderful pictures of the Clown, Captain America & Wonder Woman and Thor.

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Run Malaysia 2017: One Race At A Time

The Performance Series is coming to Malaysia. The TPS tagline has always been #TranscendYourself. This concept is based on a never-ending journey to constantly improve yourself – physically, mentally, socially and spiritually. It brings you to new heights, and this year, TPS also brings you to new places to #TranscendYourself.

Explore Penang

Penang is the food haven of Malaysia and is a serious contender for ‘best street food in Asia’ title. Penang is home to many great delicacies. We can’t decide what’s best – the Lorong Selamat Char Kuey Teow, or the one by this old uncle along Jalan Siam. Or is it the Penang Road Asam Laksa, or the One Corner Cafe Prawn Noodles. The Pulau Tikus wantan noodles is also outstanding. Then again there is Tek Sen restaurant that serves brilliant home-cook dishes.

But Penang is not just all about the food. There are a couple of places worth visiting. Try running up the Penang hill for instance (perhaps a good idea after all the food). The views from up there will be rewarding. Or visit the biggest Buddhist temple in Malaysia – Kek Lok Si. The temple faces the sea and commands an impressive view. You could also go running or hiking in the Penang National Park which will show you a different side of Penang.

Explore, discover and #TranscendYourself with The Performance Series in Penang on the 9th July 2017.

Explore Kuching

 Photo Credits: Sarawak Tourism

Kuching is the City of Culture. Being on the other side of Malaysia, there are alot of cultural differences that are reflected in their architecture, traditions and also food. In Kuching, people go to Jalan Song (for the food – now you know where to hunt for your Sarawak Laksa and Sarawak Kolo Mee), Kuching Friendship Park (for dating), the Waterfront area (for the culture), cultural village (for the culture), Damai Beach (for the beach), Santubong (for hiking), and the various national parks – Bako National Park for instance (for the flora and fauna).

Explore, discover and #TranscendYourself with The Performance Series in Kuching on the 3rd September 2017.

Explore Shah Alam

Don’t miss the last race! Explore, discover and #TranscendYourself with The Performance Series in Shah Alam, Selangor on the 19th November 2017.

 

Watch TPS 2016 in Review

It’s time to explore and discover new places while on your #TranscendYourself journey.

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Trail Etiquette For Trail Runners

So you want to be the next Kilian Jornet? You want to give trail running a go. I mean who wouldn’t. With the beautiful scenery trail running has to offer – you really do see parts of the world you would never get to see but for trail running. Run atop the Swiss Alps, visit the untrodden gems of New Zealand, run along the amazing dolomites in Italy – need we say more?

Trails are in some ways different. There are some unwritten but generally accepted rules of trail running. Here’s some trail etiquette to bear in mind on your next trail run.

Unwritten Rules Of The Trails

#1 Leave the iPod behind. On rapid descents, you would not be able to hear an oncoming runner. Don’t make an oncoming runner say excuse me a million times, or even worse, run into you.

#2 If someone yells out to you on your left, this means he will be passing by your left side. Stay on your right side to avoid collision.

#3 Trail runners going downhill should be given right of way. Pfft I know, you’re thinking the uphill hikers are working harder so they should be given right of way. But, downhill runners are going at a much faster speed than uphill runners. It is easier for an uphill runner to get out of the way as compared to a downhill runner.

#4 Don’t be that guy who leaves his trash behind. If you can carry it in, you can carry it back out. Don’t destroy Mother Nature.

#5 Greet people you meet on the trail. This is so that people know you are oncoming. And of course it’s basic manners.

There’s so much fun to discover in the trails. What are you guys waiting for? You’re in for the time of your life.

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Race Review: ASICS Half Marathon 2017 [Gold Coast] (by Roarie)

Dubbed as “Australia’s premier road race” and being the only gold label race in the state of Queensland, Australia, Gold Coast Airport Marathon, the event which runs into its 39th year, the organizers continue to see a surge of runners, from hopeful professional athletes wanting to score a BQ to runners internationally who only wish to enjoy #GoodTimes in this prestigious event.

2017 will be my 2nd consecutive year I sign up for this race with my first, for a full marathon. I was contemplating whether to go for the full or half marathon. I settled for the latter since my trip is short and I could use more time for sight seeing and visiting my favorite fur friends at the Currumbin Wildlife Sanctuary !

The race pack collection was swift since Saturday (1 July) was the last day for all categories. I was issued a very beautiful duffel bag (now a used laundry bag) with my race bib, as well as a band that I had pre-requested at Asics website. I originally wanted to aim for 1.58 or 1.59 (I dared not even dream of breaking sub 1.55!) It was printed on the spot through the use of a QR code. This is now an important accessory for me for my future races. All I need to focus is getting to a certain checkpoint at a certain timing, instead of looking at the full distance and aiming a completion timing from a bigger perspective. This works for me and might/might not work for you. But there’s no harm trying.

It was chilly on race morning! Most participants stood out in the cold for at least an hour before we made our way to the start pen. The half marathon category flagged us off at 6.00 am sharp. The race route would have brought us from Southport – Gold Coast Highway – to doing a u turn at Drake Avenue, enjoying a scenic view of the coast while coming back (but really, majority of the route was going through residential properties) but the folks who cheered for us along the route were lovely! Gramps sitting out in front of their porch watching us, and children giving us “POW” palms (Touch here for more power) along the way!

You can check out the Relive-ed route here – https://www.relive.cc/view/g12623611677

Hydration points were ample with 8 of them (mixture of plain water/Endura points). Endura was the official hydration supplier for this year’s race. Thankfully it worked well for me.

The sun has already risen on the second leg of the race but due to the cold weather, the heat is the last thing I actually had to worry about. It was mental > physical time. I followed my band diligently up to 15 km. I was slightly off pace when trying to hit 3 km (by now 18 km by 1.40.30) in 17 minutes and resulted in a few seconds walk. Then, thoughts came to my mind – “Run your lungs out”, “I came here for a PB”, “I have some people to prove wrong to” etc. These mind fuels were far more effective in making my legs listen to the voice in my head and kept running until I see this…

Dammit! As I was approaching the finishing line, I checked out the official timing device (gun time) at the finisher “ERP” gantry – 1.54.4X and if I do some quick math – I have sub’d 1.55 nett! Never in my life I have chiong-ed like I robbed a bank and I probably looked like s*** if I could find my running shot taken there lol! I finally outdid myself and achieved something I otherwise I thought I could never ever did.

Many PBs are broken at GCAM and I strongly recommend this race to my friends. If you think you can’t score a good timing, think again! I’ll be back next year to re-attempt the full marathon on 1 July 2018, and I hope to see you there too!

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85 Year Old South African – World Record Breaking Runner

With running, come great inspiring stories. One such person is 85 year old South African – Deirdre Larkin. At the age of 85, she can complete a Half marathon in just a little over 2 hours. She holds the half marathon world record for her age category.

Larkin started running when she was diagnosed with osteoporosis. Her children moved back in with her. Her son would run 3 times a week, and she would join him. And thus begun her stunning running career. 7 years later, she has become a running legend. She was invited over to Switzerland to compete – where she ran a 2 hour 5 minutes world record.

“Running in Geneva was absolute magic, the race itself was lovely. It was flat, you started in the gardens, you came to the fields and you ran alongside the lake”

Element Of Disbelief

Larkin adheres to a strict training and diet regime. She takes no sugar, salt nor coffee. She is also up by 5 in the morning to start her training. Last year alone, she ran 65 races, including a couple of half marathon distances.

I’m going to run as long as I can

Larkin has no intention of slowing down despite about to turn 86. Running makes her feel great because she feels like she is defying all odds.

Such an inspiring personality!

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Do’s And Don’ts For Beginner Du-athletes.

For the beginner, a duathlon is a duo-discipline sport which consists of running and biking. It is a run-bike-run sport and is a completely different beast to tame as compared to pure running or pure cycling. It is a different sport in its entirety – hence a whole different ballgame. Here are some tips for beginners duathletes.

8 Tips

#1 Always buckle your helmet before you head out on your ride. Remember, no helmet, no ride! This is for your own safety.

#2 Get familiar with the transition area – which row and which area your bike is placed in. You don’t want to be running down the wrong aisle wondering where your bike went, do you?

#3 Do not bike in the transition area. You risk knocking people down. Only mount your bike after the mount/dismount line at the exit of the transition area. Similarly, dismount before entering the transition area after your bike leg.

#4 There are draft illegal races. This means you can’t ride too close to a rider. This will earn you a penalty. An example of a draft illegal race is Powerman. Olympic distance triathlons are normally draft legal. However, if you’re a beginner, take extra caution if you draft. it could be dangerous.

#5 Pace yourself well. Don’t go out too hard on your first run. You may end up paying the price on the second leg of your run. This will give you a faster overall time. This is one concept even experienced athletes fail to master. Remember, don’t let the adrenaline rush get the better of you.

#6 Please leave your iPod behind. Using them is a threat to your safety, and also the safety of other competitors. An iPod restricts your hearing. You won’t be able to hear oncoming traffic or instructions from race officials.

#7 Remember to brick it. Brick training is very important. Remember to stack both disciplines in one workout. The switching between different modes of exercise will cause a significant rise in heart rate as your body shifts the bloodflow from muscle group to another. Brick workouts simulates the demands of race day and will help your body handle the shifts more efficiently.

#8 Use 2 pairs of trainers – use a separate pair of shoes for each run. This way, your shoe would be perfectly placed when you come back form your bike. It would be easier and faster to slip on your shoes and just go off.

Looking To Join Your First Duathlon?

We’ve got the perfect duathlon race of you – Singapore Duathlon 2017! We have even better news, click here for a 10% promo code!

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6 Alternatives to Energy Gels & Bananas

During runs, many of us take energy gels or bananas because they are convenient sources of carbohydrates which help fuel our each step. But energy gels can get pretty pricey, and I know people with vehement dislikes for bananas. So here are 6 alternatives, I personally haven’t tried the last one but it sounds legit!

  1. Dried fruits

Since dried fruits have had their water removed, they have higher concentrated calorie content. This means they become sort of a natural powerhouse! The fruits also become lighter, so you can easily pack some in a little ziploc bag to munch on your longer distance runs.

However, take note that with drying, most vitamins would have been lost so you still need your fresh fruits! Also, some manufacturers would add extra sugar either to enhance taste or to prolong the dried fruits’ shelf life, so be sure to get those that do not have added sugar so that you don’t get more sugar than you really need. My personal favourites are raisins, apricots and dates!

2. Jelly beans

There are some jelly beans specially formulated for athletic performance, but if you’re just looking for a quick source of energy then regular jelly beans would do the trick as well! Their “shells” mean they can hold up quite well in warm conditions, so feel free to stash some in your pockets! Just beware to avoid those packs with odd flavours, you won’t want to pick a white one thinking it’s coconut when it’s actually spoiled milk!

3. Gummy sweets

Like jelly beans, some manufacturers have also created energy gummy bears. But most of us probably don’t need the pro kind of stuff, so your usual inexpensive gummy sweets would do! Many brands already have gummies in small packages for you to bring on your runs, how convenient! However, please note that not all brands available in Singapore are Halal-certified, so please check the packaging before sharing some gummy-love with our Muslim friends!

4. Honey sticks

Honey is a good natural alternative for refined sugar, and honey sticks come in convenient straws for you to sip like energy gels. Plus they have all sorts of flavours, making them a natural and relatively inexpensive alternative to energy gels!

5. Fruit puree

Baby food, essentially. I’ve got a friend who recently became a mom, and she discovered that those jars of fruit puree meant as baby food can actually be good for her too! Pick a flavour you like, pack a tablespoon or two in little ziploc bag, and voila you’ve made your own energy gel!

6. Ketchup packets

A friend and avid racer suggested we bring ketchup packets as quick energy sources during one of our previous races. I haven’t heard that before so I was caught by surprise, but then I thought, why not? Ketchup’s first ingredient is usually sugar anyway, and they already come in little bags that are (often) easy to tear open. Another friend in the same group didn’t quite like ketchup, so she prepared chili sauce packets instead. Only advisable if you know you can take the spice while running!

We’ve seen 6 alternative energy sources for running, so you cannot say you have nothing for your energy boost, just try one and just run lah!

What are some of your alternatives to energy gel and bananas? Leave a comment and share with us!

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