37 more days…

…to Standard Chartered Marathon Singapore 2014 (SCMS) and the organisers have just released the running route for this year’s edition of the run to be held on 7 December 2014. It is said to provide a better and smoother running experience for runners as they have significantly reduced the congestion issue by shifting the merge point from the previous 3km mark to the last 500m instead. The starting points remains pretty much the same as last year, with the full marathon starting at Orchard Road, half marathon at Sentosa and the 10km run at Esplanade Drive.

This year’s theme, 1 RUN IN MIND, aims to reach out to different parts of Singapore. It encourages runners to represent their respective community (Central, East, West, North-East, North) to participate in the run. Posts on various social media platforms such as Facebook and Twitter encourage runners to tag their running community during their training runs too. (eg #scmswest). Apart from the usual running clinics and run with pacers before the race, “Run in the Hub” is also held for the first time. It is a weekly run held in various parts of the island to encourage runners from the particular community to come together on a Wednesday evening each month to run together. On top of that, Ekiden teams this year are also required to raise $500 for a charity organisation.

This year’s registration model is also quite different from the other races that we usually see. Instead of the “Early Bird, Normal, Late Registration” model, the organisers are using the number of slots filled up to determine the price that the runner have to pay should they wish to register for the run (categorised as Priority+, Priority and Normal). 2013’s runners holding Standard Chartered Bank cards are allowed to register first, followed by 2013’s runners or card holders, followed by the public. This means that the public still stand a chance to register for the run at a lower rate should they register earlier. Till date, the half marathon slots have all been taken up, while the 10km run and Kids Dash selling fast.  Apart from that, due to some technical difficulties that resulted in some runners’ timings not being recorded last year, the organisers provided a $20 off for the affected runners’ registration this year.

My views

SCMS 2013 was my first full marathon in my entire life. The whole running experience was generally good.

Starting the run at Orchard Road did provide an alternative to the usual starting point at the city area, following which is the usual East Coast Park to clock in the full distance. The weather last year was cloudy and cooling, so heat was not a big issue. Compared to Sundown Marathon 2014 that I took part in earlier this year, I would say that SCMS did a better job in providing welfare for the runners.

Muscle rubs are easily available from most of the volunteers. Bananas and gel were also still available for the slower runners. However, one point that I felt requires improvement was the collection of baggage after the run. The baggage collection area, located at the Seating Gallery, was rather far from the finishing point. I could see many runners having difficulties walking over and complaining along the way due to cramps or abrasion. Hopefully this issue can be resolved this year.

If you have yet to sign up for the race, registration closes on 31 October 2014. Late registration will start then. (Additional $20 on top of the normal rate)

To the runners doing SCMS this year, continue to train hard! See you on 7 December 2014! 🙂

Recently, Singaporean ultra runner Ong Kai Wei tackled the 245km Sparatathlon, which is billed as the toughest road race in the world.

Cut off times for the runners are very tight

The main reason for the difficulty of this race is primarily because runners are required to complete the distance within a short 36 hours.

Moreover, to keep the athletes in check, cut off timings are also imposed on the various checkpoints along the course. These include a time of 9 hours and 30 minutes at the 81km mark and 16 hours at the 123.4km checkpoint during the race.

So this means that runners can’t simply go faster at the beginning, give themselves a bit of a time buffer and take it easy at the latter stages. Rather, they have to be on their toes throughout the entire distance.

Surreal moment for Ong when he finished the race

It was a very surreal moment for Ong, a 39-year-old research engineer, when he crossed the finishing line. But it took many months of hard work. In fact, Ong had developed a five-month training plan solely dedicated to preparing himself for this race. And now, he feels that it has definitely paid off.

It was not easy for him

But even though he was well trained physically and mentally for this journey, the going was not easy for him, though. Only 42km into the race, he suffered an ankle sprain and had to force himself to push through the pain barrier for the rest of the distance.

Has always dreamt of taking part in the Spartathlon

However, despite the setbacks, not once did Ong think of giving up throughout his arduous journey. After all, this event had been one of the races that he had always dreamt of finishing – ever since he took up running about five years ago.

Now plans to take part in a 48-hour endurance challenge

Now that he has finally completed his Spartathlon journey though, Ong isn’t going to take it easy. Instead, he now plans to take part in a 48-hour endurance challenge – to test his own limits and see just how far he can go.

Click here to read more about Ong’s Sparatathlon journey.

I signed up!

50 Days before Standard Chartered Marathon, I signed up for the full marathon after starting running again following a 6 months break.

As a JustRunLah! blogger, I hope to promote and encourage running through daily involvement with the community and get back on this running journey with everyone.

I aspire to demonstrate to all runners out there: It does not matter if it’s a 1km or a 10km today. It’s a matter of starting and going on a healthy journey and a healthy habit.

Standard Chartered Marathon Singapore: I have run the full marathon numerous times, but this should be the worst preparation I will go through. But wait! I still have 49 days, don’t I? It is never a losing battle unless you throw in the towel.

My target: 3hrs 59mins

I have failed many times at trying to achieve 3:59. Many have said, I’m too heavy. Or, I’m not a born runner. My closest to date is 4:01. In 2014, I will go for it again. But this time round, I hope to motivate all runners around me along the journey. Focus on the journey, not the destination. If I make it, so be it.

How? From 19Oct (Monday) onwards, I challenge myself to clock 1 hour of running daily and at least 3 hours over the weekend. Too often, we are too focused on the distance and speed of each run. Let’s enjoy the journey, enjoy the chat with your buddy, enjoy the scenery or just enjoy that time-off with yourself.

My diet: Just water!

Additionally, I challenge myself to eliminate all soft drinks from my diet and to have just two cups of coffee a day. This should bring my weight down and hopefully my shin splints do not recur again.

Where? Rather than the usual ECP training ground, I will attempt to train for this year marathon via a different route. NUS Sports and Recreation Centre, Kent Ridge Park, Hort Park, Telok Blangah Hill Park, Mount Faber Park, Labrador Park – this route is a hidden treasure for runners. The whole loop should take me beyond 30km. It consists of steep slopes that will make your calves and quads cry out for mercy. But never mind, JustRunLah! My first attempt will be on 26 October at 6:45am. Any buddies wish to join me?

To all my running buddies,

“Each step is a victory. Whether it is a 1km or a 10km. When you tie those shoes laces and head out for your run, you are choosing to get stronger, fitter and healthier.”

Are you sick of running along Marina Bay Sands or East Coast Park?

Running to a lot of people is a time to unwind, to relax or just to catch up with buddies. Location plays a very important factor that determines whether the objectives for that particular run has been achieved. In a small country such as Singapore, there aren’t many interesting routes for that 1 hour of run. As most races takes on MBS and East Coast Park, how many more of such running routes can we find?

Do you need a weekly quiet and breezy run?

Labrador Park and Pandan Reservoir are my choices for a “ME” running time. My wife told me, running alongside Reflections At Keppel Bay felt like running on the roads of Sydney / Opera House. Running along Pandan reservoir felt like running along Bondi Beach. Wishful thinking?

Labrador Park run is less than 10km. You can detour up Mount Faber and the Southern Ridges for a longer scenic run. Pandan Reservoir is also less than 10km per loop, but can easily be combined with nearby routes following the Park Connector, should you need a longer run.

If you have yet to visit these two places for a run. You got to try them out this weekend.

No Excuses

Weighing in at 83kg, 8kg over. Every step feels heavy and I get tired easily. It’s time to get back.

Why did I stop in the first place? In my opinion, there is never a good reason.

I used to run to compete against fellow runners, I used to run to go faster. Today I run because I can.

6 months break from running and all other physical activities, running became a fresh new sports to me. I hope my journey motivates all who believed that the ability to run is a god’s gift. Likewise, I dedicate this to all who picked up running recently. Stop telling yourself you can’t, stop being lazy, start by saying you can and start getting active.

You are not alone

A board at MacRitchie greeted me on my return route. “How far can you go?” Today, I say I go as long as my legs take me. What about you?

Make Time

Whatever the reason you are running today, most importantly is to enjoy the process, from the swinging of the arms, the breadth of fresh air, the gentle “hi-five” with the ground. Make that a pleasant daily journey with your running buddy or with your inner soul. Let’s run buddies.

Running should not be dreaded. It should be a time to let go of everything and start over again.

#IRunBcozICan #JustRunLah

So, you registered for a marathon.

Faced with the challenge of running 42.195km all at once, you start looking up the web for marathon training schedules and shocked to see marathon training differing from one website to another.

Yes, the quote “one man’s meat is another man’s poison” is extremely applicable here.

There are runners out there whom prefer LSD (long slow distance) and swear by it. There are others who hold the belief in speed and dragging the speed bit by bit and endure for as long as possible.

There are some who believe base training on mileage is important while others believe speed training in off season comes in before acquiring the necessary mileage.

There is no right or wrong in terms of marathon training. What’s important is that you believe in whatever you are doing and gains confidence seeing yourself progress through the different stages.

Disclaimer: I’m not a marathon elite and please take the following guide at your own risk. I’ve completed HKM twice at 3:3x:xx.

Introduction:

So you signed up for a marathon huh. 42.195, not 4.2km. For the regulars, the peak weeks trainings will come by and seemed far fetched at week 1 while for the beginners, you probably feel you regretted signing up for it. This is perfectly normal. Trust yourself and the magic shall unfold before you know it.

IMO, marathon training typically last for a minimum of 13 weeks, the more weeks the merrier. Have an aim. This is extremely important else you might lose motivation midway through the training. 3 months is not a short time considering there are some weeks you’ll run some crazy distances. Now, realistic aim. If you have no idea what kinda aim to set, use your recent 10k and 21km timings. For example: My PB for half marathon is 2:00. The target for my full marathon should be 4:00 (aggressive) , 4:15 (achievable) , 4:30 (conservative).

Week to week mileage should not be > 10% overall mileage per week. This is crucial as you will soon understand 10% is quite abit during the peak weeks!

I believe in these workouts:

• Easy runs
• Tempo runs / Intervals
• Long Slow Distance
• Recovery runs

Easy runs are runs whereby you run easily at shorter distances. These distances ranged around 8-10km

Tempo runs are runs whereby you run at a pace thats hard but comfortable. You should not be able to talk but shouldn’t be at a pace where you could feel yourself puking. For a start, tempo runs can be at marathon race pace and run faster as you get fitter

Intervals are runs at 5k/10k race pace on the track. Distance for full marathon intervals are recommended from 600m to mile intervals (advanced runners). Typically you should aim for 1km intervals when you get fitter.

Recovery runs are runs whereby you run at a pace that is slower than easy pace. The easiest way to describe that kinda pace is such as you feel relaxed, could chit chat, and felt better after the run. These runs are to aid your body in recovery.

Stage 1 – Preparation (3 weeks)

For the first few weeks, i try to ease myself into running regularly throughout the week. For beginnings, you might want to focus on running 3-4 times a week consistently in the first 2-3 weeks. If you are already running 3-4 times consistently, perhaps you should aim for 5 times a week. In my opinion pace is unnecessary in the first few weeks. The intention is to get your body to slowly adapt to the rigors of running regularly, at whatever pace feels comfortable to you. As you approach the 3rd week, you’ll slowly feel yourself getting stronger and could vary your speed on different days. For example, some days you might feel like going faster, just go.Remember, these weeks are your HAPPIEST weeks of marathon training and you shall try to enjoy every run as much as you can. Its perfectly ok to jog through all your runs this few weeks, especially on days you feel sluggish, take a break.

I am a believer in guiding the mind to gradually accept that 42.195 is not as impossible as it seemed. Thus one of the runs in the week, preferably on weekends if you work regular hours, has to be a “long slow distance aka LSD”.

LSD is a run whereby you run comfortably for long distances. The pace should be relatively comfortable but not at a pace where you could sing a song and jump around like a bunny, no. Perhaps on the 1st week, you might want to incorporate a 10km run on a saturday at easy pace, followed by 12km and 14km on the second and 3rd week. IMO this is the run that is crucial for your preparation of marathon training.

For me, i hold the belief that pace will eventually come on race day and can be ignored in these 3 weeks.

Stage 2 – Actual training (7 weeks)

After 3 weeks, your mind should be confident that you could run 4-5 times a week regularly. Now its time to have some structured training.

Sample 5 day workout table:

Monday: Rest
Tuesday: Tempo/Intervals
Wednesday: Recovery
Thursday: Easy
Friday: Recovery
Saturday: Rest
Sunday LSD

The crucial workouts here are the tempo/intervals and LSD. LSD gives you the strength to last he distance while tempo workouts trains you to run the speed you wish to achieve and gives you confidence as you’re at it.

Week 4 which is the first week of stage 2, you could run say, a 8km tempo, 8km easy, 6km recovery and 16k LSD. The total mileage shall be 38km. Tempos could be switched with intervals. Typical workouts include 800m repeats at 10k race pace with 400m jog/1-1 rest. 1-1 rest meaning the time you ran for 800m shall be your rest time for the set.

Sample 7 week mileage table:

Week 4: 8km tempo, 8km easy, 6km recovery and 16k LSD – 38km
Week 5: 8km tempo, 9km easy, 6km recovery and 18k LSD – 41km
Week 6: 9km tempo, 10km easy, 6km recovery and 21k LSD – 46km
Week 7: 9km tempo, 11km easy, 7km recovery and 23k LSD – 50km
Week 8: 11km tempo, 11km easy, 7km recovery and 25k LSD – 54km
Week 9: 11km tempo, 12km easy, 7km recovery and 28k LSD – 58km
Week 10: 11km tempo, 12km easy, 7km recovery and 31k LSD – 61km

The above table should suffice for anyone trying to complete a marathon at a decent time, say 4:15 – 4:30. Of course, this table is not rigid and if you run 5 times a week or have a longer marathon training plan, that’s even better as you could include another easy run in there and shift the distances around. For me i run 5 times a week during marathon training and 6 times a week from week 8-10, with LSD mileage of 32km, 34km and 36km.

The key is to ensure your body is accustomed to running > 30km in a single run and gives you extreme confidence tackling the 42.195km.

Stage 3: Tapering (3 weeks)

You must be wondering now, all I’ve ran is 31/32km, how the hell am i going to finish 42.195km in one piece?!?!

Look at the table carefully, it is true that you ran a 31km LSD only, but if you look closely, you ran 61km the entire week.

During these last 3 weeks, you concentrate on tapering. Tapering is essentially an art, there’s no science about it, to me its mainly placebo and a logically correct thingy to do. Afterall, running a marathon is about logic and having mind ruling over matter.

Week 11: 7km tempo, 8km easy, 5km recovery and 20k LSD – 40km
Week 12: 6km tempo, 7km easy, and 12k LSD – 25km
Week 13 (race week): 6km tempo, 7km easy, – 13km

TAPERING WEEK! THE WEEK YOU HAVE BEEN LOOKING FORWARD TO!

Trust me, tapering is perhaps the most difficult part in the marathon training plan. This is because there’s no guarantee you will recover fully with these workouts. Many things could happen mentally during this period. But to me, its important to allow your muscles to recover from the rigors of peak weeks in stage 2. Every run in these 3 weeks should give you the feeling where you feel relaxed and “i could have did harder/faster/more”.

Of course, some runners experience sluggishness as you reduce mileage dramatically during these 3 weeks. That is common and it once happened to me. Google and you’ll find that a common phenomenon to other runners as well. You may termed it as “withdrawal symptoms” akin to a smoker.

During race week, you should knock off the sluggishness and feel the excitement in you. Excited, fit and yet unable to estimate the last 10km of the marathon (don’t worry it happens to all of us), you should complete the last 2 workouts with ease. The important factor here is not to “overdo” it, such as running at threshold pace during a tempo run and running a tempo race in an easy run. The key is to save the energy for that all important day, race day.

Now, you’re all set and ready to go!

I hope this sample helps you in determining if you are on track for the SCMS. For those participating in next year’s Tokyo, HK or Taiwan marathon, this guide would probably be ok for a beginner to an intermediate runner whom wish to run a first marathon.

Remember, the training is to ensure you have a great race experience. You could also chose to not train for it, you could still complete it. I did 5:3X for my first full marathon and walked 15km. It was a torture and I’m sure it’ll be a torture for you if you choose not to train.

Nonetheless, always respect the distance. 42.195km is a long journey. There are no guarantee you could perform well just by doing your training. Nothing is for sure, but what’s important is the chances of you performing to your optimum increases if you train for it.

Good luck everyone!

– skinnykenyan

Photo credits:

www.sporttechie.com
blog.intersport.es
www.runnow.eu
www.active.com
www.newhealthalert.net