Race Review: TNF100 Singapore 2014 [25k] (by ‘sinaistrider’)

October 12, 2014

The plan

“I’m not racing”

“Yeah, right”

“No, I’m really not racing – just going to take it steady – threshold training run”

“Yeah, right”

That’s a shortened version of the conversation I had early yesterday morning with Shug. Shug doesn’t understand ‘not racing’, and even if he tried to ‘not race’ he’d end up racing after about a kilometre.

Which is pretty much how it played out.

And so the weekend began. Unusual to be doing a race on a Saturday, and an unusually late 0800 flag off for The North Race 100 Singapore 25k.

I’ve been looking forward to this one for a while, most of my regular long run routes – stuck together to make a 25k trail race – and part of a global series of events in other exotic locations around the world.

I set off with Shug and Neil (the usual Mount Sinai Striders trail gang). Shug is obviously going to race it – he can’t help himself. Neil arrived back from Hong Kong late friday having been in the UK until 48 hours before that, so he’s jaded and exhausted. Me, I went out Friday night and shared a few bottles of wine with some friends, so I’m not perfectly prepared, but not anything unusual.

Great logistics at Mcritchie from North Face’s events team – bag dropped and ready to go shortly before 0730. Then we had our packs weighed to check we had the 1.5L minimum liquid required and we’re into the starting pen, wave 1. we work our way through to about 10m from the front and wait for the go.

Shug and I had a very loose plan to try to stick to 5-520min/km pace for the first 10-12k then see how it goes, Neil says he’s taking it easy and will be happy with 2hours30.

Flag-off!

We’re off, Shugh and I work our way through the usual 50-100 people who have lined up at the front but realy shouldnt as we pass the rowing club, but the time we hit the northern trail section of MR we are nicely spaced.

He’s already gone off ahead after about 3k, I keep steady, around 5.20 pace but try to take it very steady on any of the uphill sections, knowing there was a long way to go and a lot of climbing ahead.

Got to Rifle Range Road feeling good, working with two other runners taking turns to lead the group of three. Here I spotted by first 100km runner heading back down the road – massive respect for these guys, it’s 0900 and they are already 5 hours in, with at least that long to go!

Durian Path next, some steep downhill sections, suddenely I am aware of my socks rubbing my heels in an usual way that I know is only going to get worse and also my toes start to feel a bit sore bashing into the front of my shoes on the very steep downhill sections.

Trying to ignore these things I continue, past halfway as we head onto the Green Corridor. Here I see fellow F1 runner Chee, who is doing the 50k and looking good. Also here’s where my game of ‘catch me catch you’ starts with a fellow 25k runner – we pass eachother back and forth pretty much from here right to the finishline – each time getting more friendly.

At this point I have a loose plan to continue very steady until 16-17k, then try to pick it up for the last 8-10k, but the rolling hills of Belukar Trail sap my energy and enthusiasm and I never really pick it up. In fact at this point I start ‘walk up/run down’ for any of the steeper hills, which worked very well (if you ignore the effect it had on my race time!). Again the ‘RR/MR Connector’ section is tough, but I’m delighted to see the Jelong Tower back in Macritchie and I know we’re into the last few K’s.

Round the golf course, past the fitness station and we’re into the ‘back’ section of the MR25 5k time trial route, so less than 3k to go.

At this point I’m running with my ‘pass me pass you’ buddy and we approach a young guy walking, I tap him on the shoulder as we run past and say ‘come on, run in with us’, he picks up and we run in as a three, until my ‘pass me’ buddy decides he needs another short walking rest. So me and my new young buddy run in, he’s french, new to Singapore and on his first race here – we head out of the trail section and into the last 400m, he looks at me and says ‘do you want to sprint?’, and I think, yeah, why not – so we both go at it ,eyeballs out for 400m to the line, which feels great after all those hills. We congratulate each other and then I see Shug, who’s been waiting for me for aout 20 minutes, he tells me Neil DNF’d about 10k in – which is the only bad thing about the whole morning.

The aftermath

My Garmin said 27k, a great run, a perfect hard workout as I start the countdown to SCMS Marathon in December.

I pick up my medal and wander over to the refreshment tent, expecting the usual 100plus and a banana – but WOW, these guys have loads of stuff. Sandwiches, Fruit, Drinks and ICE LOLLIES !!!! Man alive, nothing has ever tasted better in my life than that Ice Lolly and the 3 cans of Aquarius that I washed it down with.

Picked up my bag, had a quick shower at the amenity centre and that was that.

I loved this race, it was well organised, the weather was kind, the route was tough but manageable, the volunteers were great, the directions were clear and the after run service was perfect.

But beyond that I am just really loving these trail runs – somehow the runners are a lot more sociable and supportive – the longer and harder the event, the more relaxed everyone gets – I had at least 5-10 nice short chats with different runners, and it felt great when my young french buddy thanked me for getting him moving on the last 2k – the whole event left me with a warm feeling.

That apart I have two massive blisters on my heels, and two toes on each foot are very sore. No pain, no gain right?

Next Up – Newton 32k. Happy Racing guys…..

The “idiot” guide to marathon training

skinnykenyan

October 2, 2014

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

How to train for an obstacle race

Team JustRunLah!

October 1, 2014

Mud, sweat and fun

For running enthusiasts looking to take on a new challenge, an obstacle race could be just what you’re looking for. Singapore’s very own Commando Challenge, coming up on November 15th in Sentosa, isn’t for the faint-hearted. Obstacle races promise lots of fun, while at the same time putting one’s fitness levels to the test. They typically include hurdle jumps, wall climbing, tire swings and mud pits; while some challenges are exhilarating, others could be prove to be gruelling.

You don’t need to be a professional or trained athlete to participate, but training yourself in fitness related aspects will help you greatly along this thrilling journey.

Core strength is key

In contrast to traditional running events, obstacles take a greater toll on your muscle strength. When you are signing up for such an event, it would be a good idea to take a close look at the route and its various obstacles to get yourself mentally and physically prepared. Most race directors will reveal details on the challenges, while others might not, adding the element of surprise.

Crawling, pushing and pulling are typical exercises that will help you prepare, as they get you to exert your muscles. For crawling, get down on your hands and legs, and try the spiderman crawl for a few metres. Try to increase the distance consistently while keeping a steady pose. a distance of 20 to 50 metres, 2 – 3 times should be your target. Push Ups and Pull Ups are also important as they help strengthen your upper muscles. Start simple and slow. As your training progresses you might be able to do the much dreaded clap push ups and burpees.

Of course, don’t forget to train for the run, as obstacle running events are running events, after all! Since you will be running against the clock between obstacles, you must practice for running shorter distances and sprinting, instead of training for the usual long distance marathon. Try interval training – i.e. workouts that involve alternating periods of high-intensity effort with periods of low-intensity effort – and add a bit of jumping to your regime.

Additionally, you might also want to practice running with weights as many obstacle races ask participants to run while carrying or dragging objects, such as car tires or trunks. Improving your grip strength is important too and will come in handy when facing climbing, or using ropes.

Chances are you will have to tackle tasks that involve balancing on a rope or log. You could practice this well ahead by engaging in similar activities.However, some might not have access to similar setups. But fear not, since balancing depends heavily on your core strength, go for some extra squats and lunges which are some of the most tasking exercises that improve muscle strength and can prepare you for the toughest races.

Be prepared

Another task many obstacle running events include is challenging your body with extreme temperature changes. A good idea is to prepare your body to combat sudden drop in temperature. In the tropical climate of Singapore the best way to simulate this is by taking cold-water showers. When you dip into cold water, your body will try to compensate for heat loss and lower the blood supply to the arms and legs! If you don’t know how this will feel, you will not be able to cope. It might take a few seconds before you are acclimatised. As with all other challenges of obstacle events, it is best to try and prepare your mind and body ahead!

Have fun

All in all, going for an obstacle event will challenge you both physically and mentally. And that’s why completing one will give you extra satisfaction! The exercises and drills given above should help equip your body for what is needed in most cases. Adapt and choose what to work on, based on the obstacle event you are participating in and your own strengths and weaknesses. Whatever you do, keep in mind that health and safety comes first, know your limits and never overdo it! Don’t forget to have lots of fun with your friends and fellow runners and display proudly your hard earned medal.

All photos are courtesy of Commando Challenge, The Ultimate Obstacle Event in Singapore. [Official site / Facebook]

Discount codes for Commando Challenge 2014

Team JustRunLah!

September 29, 2014

The Event

The Commando Challenge is being brought for the first time to Sentosa Island on 15th November 2014, under a new management team. A challenging run with up to 14 or 28 obstacles (Commando Challenge and Extreme Commando categories, respectively) designed by Special Forces to test your all round fitness, determination and commando spirit. Are you up for it?

What to Expect

Expect a challenge and a sense of achievement like no other fitness event. To succeed you will need a degree of all round fitness, determination, the ability to overcome your fears, crawl through mud and cope with water obstacles. At the finish line you will not only feel an unrivalled sense of accomplishment and pride but have a unique insight into the commando spirit, which defines Special Forces soldiers.

The Teen Commando 2014, takes place on the 16th November 2014, with the first wave at 8am. It includes the major obstacles of the main Commando Challenge 2014 race but is shorter at 2.5km. The ticket price includes a complimentary hot dog and soft drink at the end for all Teen Commandos and Mum or Dad can join in to at no extra cost if they register at the same time as the Teen participant.

Discount codes

JustRunLah! – Your Running Buddy is happy to bring you the following promo codes to enjoy this great event at a discounted price!

1) Bring the price back down to the Early bird rates: Use promo code [textmarker color=”B50000″]JR20[/textmarker] for registration on Commando Challenge and Extreme Commando.

2) $15 off the Teen Commando: Use code [textmarker color=”B50000″]JRT15[/textmarker].

Register now at: www.commandochallenge.sg

Join our mailing list and never miss a new offer!

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Tips on Running Injuries by the Mok siblings

PrisChew

September 29, 2014

Mok Ying Ren and Mok Ying Rong: Tips on Running Injuries

2013 Sea Games Marathon Gold Medallist Mok Ying Ren and his sister Mok Ying Rong are both household names in the running field.

And besides running, they also have medical expertise. Mok Ying Ren is a doctor in the Singapore Army while his younger sister is a physiotherapy student.

I tapped on the expertise of these two talented siblings and asked them some questions on running injuries. Here are a few tips that they shared.

Prevention of injuries

Mok Ying Ren feels that injuries can be prevented by practising patience in training. His sister, on the other hand, says that regular physiotherapy biomechanical assessments are important to nip any high-risk muscular imbalances in the bud before they develop into injuries.

Do not run when there is pain

Both siblings agree that it is not advisable to keep on running when you start to feel a niggling of pain that doesn’t go away when you are running. By simply hoping that the pain will disappear with more running, you are only doing more harm to yourself, according to both Ying Ren and Ying Rong.

Kinesiology Taping

To both Mok Ying Ren and Mok Ying Rong too, kinesiology taping is useful to help realign joints and reduce pain, thus aiding in recovery of the muscles after sustaining an unwanted injury.

Resting and Running

To prevent injuries and to remain a healthy and active runner, it is important to get enough sleep – according to both Mok siblings. They add that after a hard training session, getting some sleep helps the body to recover and to let the mind have some time to rejuvenate and refresh itself.

Know your body

Last but not least, knowing your body is very important for happy, safe and effective running, while remaining injury-free at the same time.

Click here for more injury prevention tips by the Mok siblings.

Race Review: SMU Mile Run 2014 (by Chelza)

Chelza

September 22, 2014

A race that dares to be different

Challenges, historical sites, live band performances- you name it, SMU Mile Run provides you with it. Yes, SMU Mile Run might not be a race with many years of history. Yet, it is a commendable race that should not be taken lightly.

At 8.10am sharp yesterday, the first batch of women from the women open category (about 20 of us, including myself) proceeded on to the meeting point of the race to be briefed by a volunteer on the race route, the venue of the starting point and so on. We then moved on to the starting point of the race to be briefed on the precautions to take for the race. Before that, batches of men from the men open category have already been through the same process and were already half way through their races. At 8.25am sharp, the whistle sounded and off we dashed across the starting line.

Flag-off

Honestly speaking, bearing in mind that the race will start at 8am plus, I was afraid that it would be too hot for me to run at my optimum. Yet, Fort Canning Park proved me wrong. The lush greenery provided the runners with all the shade they will ever need from the hot merciless sun. It made the whole race a cooling and enjoyable one. Besides, there were plenty of road marshals along the race route to prevent any runners from getting lost in the park. Not to forget, these road marshals, together with live band performances (Fleur and Ngee Ann Polytechnic Percussion Club), greeted each runner with cheers and smiles that acted as motivation for us to never give up along the way.

Despite the narrow paths at certain areas with sharp turning points along the race route, measurements were taken to prevent any accidents from happening at these areas as runners were dispatched by batches and batches to the starting point of the race. This will allow only about 15 to 20 runners to participate at each interval of the race. In addition, though it was tedious to run the same race route thrice ( 1.6km for each round), the historical sites along the way have kept me entertained. The 9- pound cannon, lighthouse, Fort Gate and Fort Wall were just some of the historical sites that I have seen during the race. In fact, the challenges provided along the race route made this 4.8km race a tough one. Steep upslope and downslopes, sharp turns and flights of stairs- you have to overcome each of them thrice. Trust me, you will feel like a tough cookie after this 4.8km race.

The verdict

Overall, SMU Mile Run is one that ought not to be underestimated because of the challenges it had, the historical sites it provided the runners with, the entertaining live band performances that got rid of the fatigue of the runners. I will definitely join this run again!

Runninghour: A special kind of running buddy

Team JustRunLah!

September 21, 2014

Run to Bond. Run so others can.

We have friends who are mildly intellectually challenged, physically challenged and visually challenged joining us to keep fit. Runninghour welcomes sports professionals and anyone who is passionate about running to join them as running guides. You can do so by filling up the Particulars and health declaration form or send your enquiries to admin@runninghour.com

Run to Bond. Run so others can.

Learn more about Runninghour and join them at http://runninghour.wordpress.com/

Completing my first Triathlon

_Hitman

September 10, 2014

Hey folks, just realised I did not check back after the completion of my first Triathlon. Well, I survived my maiden triathlon, and like what most folks say, you’ll want to do it again and again and again…

I arrived pretty early on race day, setup my bike and the stuff for transition. It was my first tri, so I was also secretly observing what other folks are doing, so that I can learn as well. I wasn’t going for timing, so my stuff was not really laid out in order, most of things were still stuffed in my bag. Before I knew it, the time came for my wave to go into the waters. I’m quite a swimmer myself, so the 1.5km swim was pretty easy for me, I completed in 35mins without really exerting myself as I wanted to conserve energy. The bike was my weakest, completing the 6km loop in 15minutes, darn slow!! Even the female triathletes were overtaking me…. The run was okay, but I couldn’t feel my legs for the first 4km… thereafter once I get the momentum, I was cruising along and managed the 10km in 1 hr 10mins, eventually completing my maiden triathlon in 3.5hrs.

Now that I have a first taste of the triathlon, I would want to do more…. swimming and running is manageable, I’ll need to work on the bike.

I’ll be back!

Cover photo: TRI-Factor Series Singapore 2014

Race Review: Tampines Run @ North East 2014 (by ‘sinaistrider’)

sinaistrider

September 8, 2014

Another early alarm call, for another Sunday Race. This time I’m off to Bedok, for the Tampines Run 10k.

I live west and work in the CBD, so I don’t often run in the East, but I know of Bedok Reservoir from taking my daughter to a birthday party at the climbing/zip wire place there – based on what I saw that time, I was pretty sure it would be a good place to race. It reminds me a lot of a lake run I used to do back in the UK, similar sized piece of water.

Generally I like running alongside water and this course didn’t disappoint. I think maybe the organisers could highlight somewhere on the race website that the first few km’s is on a dirt track, but otherwise I have no complaints about the organisation or pre race arrangements.

So after a quick trek down the PIE (through some light rain) I arrived at Bedok around 0630. I met up with the F1 Runners team for the usual warm up routine and a quick catch up on Army Half Marathon stories with a few people that I didn’t see after the race last weekend.

Another big turn out of F1 runners, must have been about 40 in all.

Met Ben and discussed a basic strategy in the starting pen, which went something like this:

Ben : What time are you aiming for?

Me: I’d be delighted with sub 40 today.

Ben : Me too – ok, done.

Then we spotted Tony, who is usually ultra steady with his pace and normally runs around 38-39 mins. So, tag along behind him, then hold on as best we can.

Only today, Tony heads out quick ! I hit 2k in 7mins 30 – oops. That’s a bit rapid for me, so I know I am going to pay the price later on.

I went through 5k in around 19:30, mostly a result of the first two quick clicks.

From this point onwards I was just trying my best to dig in and not loose too much time. As each kilometre passed I was slowing, but not blowing up, so I pushed on. Into the last kilometre with 36 mins and a few seconds on the clock, means I have to run a sub 4 min kilometre to hit my target time. Despite a sprint finish, I didn’t quite make it, finishing in 40mins 16 seconds.

Lesson Learnt – Don’t rely too heavily on one pacing guide. In this case, my pacing guide was Tony, and Tony decided to race faster than I thought he would. Normally I would have my GPS watch so I could have checked the pace a little earlier, but it ran out of batteries this morning, hence I only had a normal stopwatch and didnt check my pace until 2k, when it was a bit too late.

So I moved through the finish areas a bit deflated and annoyed with myself, BUT then someone reminded me that there were cash prizes for the Top Ten in each category and I remember this race has a Veteran Cat. Quick walk over to the organiser and I find out I’m 8th Male Veteran. Yay $50 for me.

Waited around for the awards ceremony, there were three kenyans in the race ( I guess they were still here after AHM last weekend). The winner ran 31mins – so we were in the presence of some real quality out there.

I collected my $50, bought some chocolate milk from FairPrice (recovery drink of champions) and headed home.

Overall this was a hit for me – similar vibe and level as the Mizuno Passion Run – I am enjoying these races that are organised by the local CSC’s. Enthusiastic volunteers, nice venues, good prizes and competitive fields.

This is the end of a busy racing period, Orange Ribbon, NUS 10k, AHM, Tampines 10k in successive weekends –

If I’m honest I am a bit ‘raced out’ and I need a break (from racing, not running). I am also looking forwards to not having to spend some of my precious family weekend time collecting race packs, which I have also done every weekend for the last month 🙂

My next outing will be the ST Run 21k, looking forward to my lap of the track finish at the national stadium.

Now the serious distance training for Stan Chart 42k begins……

Over 45,000 runners go for AHM 2014, new record for ‘Father and Child Challenge’

Team JustRunLah!

August 31, 2014

More SAF servicemen running longer distances at SAFRA Singapore Bay Run & Army Half Marathon 2014

About 46,000 runners geared up this morning to pace down the Marina Bay skyline for the SAFRA Singapore Bay Run & Army Half Marathon (SSBR & AHM) 2014. Second Minister for Defence and President of SAFRA, Mr Chan Chun Sing graced the event as Guest-of-Honour and flagged off the SAFRA 5km Fun Run as well as the Families for Life 800m Father and Child Challenge.

Jointly organised by SAFRA and the Army to promote bonding and fitness as a lifestyle among Singapore Armed Forces (SAF) national servicemen and their families, the event continued to garner strong support of more than 35,000 SAF regulars and national servicemen, and more than 3,500 of their immediate family members.

This year’s event also saw more SAF regulars and national servicemen challenging their endurance by running longer distances. Among the 21,800 runners who competed in the 21km AHM, 84 percent of the participants were SAF regulars and national servicemen. This marks an increase of 8 percent in their participation or about 1,600 runners more than 2013.

BG (NS) Tung Yui Fai, Director of National Service Affairs, Ministry of Defence, and Vice President of SAFRA, commented, “We are very happy to see more servicemen taking ownership of their fitness and challenging themselves to run longer distances. We hope for more servicemen to be motivated to make fitness part of their lifestyle.”

Apart from advocating a healthy lifestyle, the event aimed at promoting family bonding through a specially-themed SAFRA 5km Fun Run and the Families for Life 800m Father and Child Challenge. The latter is part of SAFRA’s ongoing partnership with the National Family Council and it received strong support from NSmen and their families with a record number of participants.

Mr Ching Wei Hong, National Family Council Chairman said, “I am delighted to see so many NSmen coming forward to take part in the Families for Life Father and Child challenge. The race is an excellent opportunity for father and child to bond, create shared memories and strengthen family ties. Through partnering SAFRA, we hope to inspire more NSmen who are fathers to make a conscious effort to place family bonding time as one of their priorities.”

Record-breaking attempt of the Largest Gathering of People Wearing Masks with 1191 participants who qualified.

This year also marks 5th time retired Army Officer Ang Ah Kiang, who has ran every edition of the Army Half Marathon, is running with his son, Ang Kwan Yang.

Said the elder Ang who turns 64 this year, “It was great this year, with regular water points and a smooth run. I hope my son and I will be able to run together for years to come.”

The younger Ang, 33, agreed, “I’ve learnt to appreciate time spent with my dad. He has always urged me to challenge my limits and never settle for comfort. This year’s route is better, smoother and I finished with my best timing yet!”

Since it started in 1992, the SSBR & AHM has received strong and consistent support from NSmen taking part in the race both individually and/or with their units, and family members.

Families for Life 800m Father and Child Challenge

Record-breaking attempt for the Largest Father and Child Race with 737 pairs of participants who qualified

The Families for Life 800m Father and Child Challenge is one of the activities under SAFRA’s partnership with Families for Life (FFL). Through this partnership, SAFRA and FFL aim to organise activities for NSmen and their families to interact and spend quality family time together and build strong family ties.

As part of the effort to encourage family-centric activities, two new records were set in the Singapore Book of Records for the “Largest gathering of people to wear masks” and the “Largest Father and Child Race”. Handheld masks were distributed during the warm up formation and each father-and-child pair ran hand-in-hand throughout the race.

The “Largest Father and Child Race” had a total of 737 pairs qualified for the new record at this year’s challenge, surpassing the previous record of 671 pairs in 2013. The “largest gathering of people to wear masks” saw 1,191 people set the Singapore record.

You can rate your running experience and see race collateral and key information Singapore Race Database.

5 Questions that runners are tired of answering

Chelza

August 22, 2014

Did you win the race?

Do you ever get bored of running?

Wouldn’t you ache a lot by running so fast and/or far?

Blah blah blah!

Yes, as runners, regardless if we are amateur runners, leisure runners, seasoned runners or even, competitive runners, there are bound to be several questions that we are tired of answering to. Here, I have picked out top 5 questions that most runners might be tired of answering to.

1) Do you ever get bored of running?

Many of us assume that running is a solo sport and that he/she usually runs similar routes for each of his/ her training session. Well, these assumptions are definitely wrong. First of all, one can choose to run with a buddy (find a suitable one in which you can either pace him/her or vice versa) or with a group of enthusiastic runners by joining a running club. There are many running clubs for you to sign up nowadays like Puma Running Club, Singapore Shufflers Running Club and Team FatBird and so on. Having a running buddy or running with a group of passionate runners can give you great motivation to stay fit and to strive for longer distances or faster timings. Moreoever, with the easy and FOC access of mobile applications that are catered for runners nowadays like Map My Run, many runners are able to choose different and adventurous routes to run nowadays like Treetop Walk, Bukit Timah Nature Reserve and so on. In fact, even if one has to run the same route daily due to convenience, it would not get boring if one sets a different goal each day.

2) Do you not ache a lot when you run too much or too fast?

Well, let’s face it. Most of us do. Yet, as the saying goes, no pain no gain. No matter if you have just started a running regime, you have just got back in to your training sessions or you are pushing yourself hard to achieve something, most of us do feel the ache and sore the next day. Yet, we do not stop running because of these. In fact, we continue to push ourselves harder to achieve more. Why? One should actually feel a little sore after each training as it is kind of a gauge that one has actually pushed yourself enough and is not slacking. Of course, if the pain is an acute and persistent one, one should then consult a doctor about it.

3) Did you win the race?

For runners who have joined countless marathons, you will definitely get tired of answering this question. It would be good to clarify that for many of us, joining a race might not be just about winning it. Of course, it is good to aim for that. Yet, many of us join a race for other reasons too. Some of us might join it to break our own personal record, to break our personal barriers, to stay in shape, to keep fit and healthy, to soak in the atmosphere with a buddy or two, to run in places that we do not usually get access to run in and for charitable purposes and so on. As you see, there are tons of various motivations that push us to join a race. In fact, most of the times, winning a race isn’t what that matters. It is the process of training for the race and completing it that matter most.

4) Why are you willing to pay so much for a race?

This is a question that might sound awfully familiar to many of the seasoned runners out there. In fact, it is a question that I get asked by my family and friends several times for each of the races that I have joined. For some of the runners, it can be for charitable purposes and these can be races like Run for Hope, GK Run to Build and the upcoming Metta Charity Run. Yet, for most of us, the amount that we are paying for the race do not matter. The atmosphere of a race, the friends we have made during the races, the challenge that we have posted to ourselves and have overcame- they are worth the prices we have paid for the races. Like many of the seasoned runners would have said, the experiences gained is totally worth the amount that we are paying for the races.

5) Whoa, you must be really fit and awesome in running then?

Personally, I usually give a slight smile and a ‘nah’ when people do ask me that question. Most of the times, many of us, including myself, we run to keep fit and we take it as a form of relaxation after a hectic day of work.

Thus, to assume that we are really fit and are fantastic runners because of our daily/weekly leisure runs might be a little too far- fetched. Of course, there are times that we do get competitive and try to break our personal records with intensive training sessions. Yet, to claim that we are really fit and are awesome runners, that would be a little too exaggerated.

So, here are the top 5 questions that in my opinion, most runners are tired of answering. To both the runners and non- runners out there, I hope this article helps you guys to understand each other more. Feel free to contribute other questions that you are tired of replying to by commenting below.

Running Tips for the Army Half Marathon: By Mok Ying Ren

PrisChew

August 19, 2014

The Army Half Marathon takes place on 31 August. If you have entered this, you would probably have already completed your longest run and be tapering down your training by now – to be fresh on race day.

Here are some tips from Singapore’s Mok Ying Ren, the South East Asian Games 2013 Marathon Gold Medallist, to help you out on race day. He gave these out during an Army Half Marathon training run – organised by Running Department – on National Day.

Race morning eating strategy

It is important to not eat too much on the morning of the race. Something light, such as cereals with milk is good because it does not leave you feeling bloated, but gives you just enough energy to finish the race, according to Mok, a 26-year-old Doctor (Captain) in the Singapore Army.

Do not run the race on an empty stomach because the glycogen stores in the body would have been used up during sleeping – so you need to refuel. Otherwise you won’t have energy to run.

Go at your own pace

To run a good race, it is important to go at your own pace too. Do not start out too fast at the beginning, or else you will run out of energy midway during the race. This is especially important for a long race such as a 21km one.

Break up the race into segments

It will help to break up a long race into segments so that it does not feel too monotonous. For example, a 21km run can be split up into two 5km runs and two 5.5km runs. This will help you get through the race, rather than treating it all as one super long run.

Taking energy supplements

Consuming energy chew or gels is important so that you will not run out of energy midway during the race. It is recommended to take gels every 45 minutes to 1 hour, depending on how fast you are running.

Click here for more Army Half Marathon race tips by Mok Ying Ren.

Exclusive $5 discount code for Metta Charity Run 2014

Team JustRunLah!

August 15, 2014

We are happy to provide our readers with a discount coupon for this year’s Metta Charity Run.

Join the run at Big Splash, East Coast Park on 6 September 2014 for a healthy morning run followed by a carnival with stalls and exciting performances put together just for you.

5km Non-competitive
10km Non-competitive
Parent & Child 1.5km Fun Run

All readers can get $5 off the early bird price by following these steps:

1. Click here to register.

2. Choose category “Just Run Lah!“

3. Enter code [textmarker color=”C24000″]JUSTRUNLAH[/textmarker]

4. Complete the rest of your details

5. Prepare your running gear and enjoy this fun and meaningful event at a discounted price!

Registration fees after applying the coupon comes to only $25 and $35 for the 5km and 10km respectively.

* Coupon is valid until 17th August 2014, 23.59pm.

ParkRun comes to Singapore

sinaistrider

August 13, 2014

Finally, the global running phenomenon parkrun has arrived in Singapore.

Actually it arrived in June, but I didn’t notice until last week!

So what is parkrun?

On their website (www.parkrun.com), the lovely parkrun people say :

We had an idea. We ran with it.

Parkrun started back in 2004 when 13 runners got together on a blustery day in Bushy Park, Teddington, UK. We’re now an international FAMILY of over half a million runners (and counting).

We organise free weekly timed runs all over the world. Held in pleasant parkland on weekend mornings, our runs are open to all – from juniors and first timers to Olympians and octogenarians…

And it really is this simple : Register an account, print a little barcode – and remember to take it with you.

I started running parkruns in the UK about 4 years ago – they are always 5k, and there are plenty to chose from in the UK (and Australia – where its also very popular), but now we have a parkrun in Singapore – in East Coast Park (where else 🙂 ! )

Now, every saturday morning, at 0700, you can do a 5k race, for free, with a very simple one time registration process – no pack collections, no pre organisation or planning, justrunlah !

All you need to know is here: www.parkrun.com.au/eastcoastpark/

So I decided to get out and set down a 5k time on National Day. I took the other members of my unofficial running club, The Mount Sinai Striders – this time there were 7 of us , since it’s a new idea, it’s still a quite small crowd – with our posse there were about 35 people in total (below).

It’s a straight out and back course, very busy in the park yesterday morning, but still plenty of room for our race and all the other park users – I love the simplicity of the whole event – a few marshalls, a couple of cones to indicate the finish line and that’s it. Self sufficient running at its best.

And it was an even better morning for me, because I managed to run my first sub 20 minute 5k since 2005 🙂

Most of the parkrun gang headed off to East Coast Starbucks for a quick chat and a coffee – very cool and relaxed gang – just like my experiences of parkrun in other places.

This run is perfect for runners at all levels – if you are a serious runner, it’s a great speed endurance/race practice event, if you are a new runner it’s a great confidence builder and if you are inbetween it’s a great way to experiment with pacing in a low key event.

I love it. I hope to see some more JustRunLah! folks there soon!

How are marathons and other long-distance race courses measured

Andreas

August 10, 2014

A requirement for precision!

Have you ever wondered how a distance as long as 42.195km can can be precisely measured and validated down to its last meter? IAAF (International Association of Athletics Federations) has adopted the calibrated bicycle method as the only approved method for measuring road races. In this method, a simple geared device known as The Jones Counter, which counts the revolutions of a bicycle wheel is used. The measuring procedure is outlined below.

Measurement procedures

A Jones Counter is mounted at the hub of the bicycle’s front wheel. It is important to understand that this device does not measure distance directly. It measures the revolutions and part- revolutions of the bicycle (front) wheel. Current models of the Jones Counter have a gearing through which they register 260/11 counts (23.6363) for each revolution of the wheel. Because the circumference of bicycle wheels normally used in measurement is about 2.1m, this means that each count represents approximately 9cm on the ground.

The basis of the method of measurement is to compare the number of revolutions of the bicycle wheel (recorded in ‘counts’) needed to cover the race course with the number of revolutions needed to cover a standard ‘calibration course’ of known length.

The following eight steps are necessary to measure a road race course:

1. Define the road race course.

The road race course is the route to be taken by participants in the event. Defining the course is the most important step in measuring a road race course because the measurement is irrelevant if participants in the event follow a different route.

2. Select and measure a calibration course.

A calibration course is an accurately measured base line used to calibrate the bicycle. It will be straight, paved, level and on a lightly-travelled section of road, free of parked vehicles. It should be at least 300m in length, and a length of 500m is recommended. For every one road race course measure, the calibration course must be covered eight times (four times before the measurement and four times afterwards), and in both directions.The standard method of measuring a calibration course is with a steel tape. Any steel tape may be used but to be confident of accuracy use a tape made by a well-known manufacturer of surveying and construction equipment, with temperature and tension specifications (usually 20C, 50N) printed on the blade of the tape. The tape must be at least 30m long.

3. Calibrate the bicycle on the calibration course.

The aim in calibrating the bicycle before doing the road race course measurement is to calculate the number of counts registered on the Jones counter for every kilometre ridden on the bike. This figure is called the working constant.

4. Measure the road race course.

Measurement begins at either starting point or finishing line, depending on which one is fixed by the organiser. It is important to ride the shortest possible route (see below), ensuring that all runners will run at least the declared race distance.

5. Re-calibrate the bicycle on the calibration course.

The aim in re-calibrating the bicycle after the measurement is to check whether there has been any change in the number of revolutions and part-revolutions of the bicycle wheel which correspond to the length of the calibration course during the measurement of the road race course. This is to be expected, mainly due to temperature variations. If the temperature has increased, the calibration constant will be smaller. A slightly larger calibration constant may result when the temperature has dropped. Unexpected change could indicate that there is some other reason for it, such as a slow puncture of the tyre. It is best to complete the post-measurement calibration as soon after the measurement as possible, before there is time for conditions to change. Repeat the steps as in the pre-measurement calibration. Again, four rides are required for the post- measurement calibration. The average post-measurement count obtained (step 8) should be divided by the length of the calibration course in kilometres (step 9) and multiplied by 1.001 (step 10) to obtain the finish constant.

6. Calculate the length of the road race course.

To calculate the length of the road race course, you must first calculate the Constant for the Day. This is the average of the working constant and finish constant. Calculate it by adding those constants and dividing by two. The next step is to calculate the total number of counts recorded in riding the shortest possible route between the start and finish along the prescribed race route. This figure is then divided by the constant for the day. The result obtained is the length of the road race course.

7. Make final adjustments to the road race course.

It it likely that it will be needed to add or subtract some distance to make the road race course the desired length. Depending on the configuration of the race course, adjustments can be made at the start, at the finish, or at a turnaround point. If more radical adjustments are required, like re-routing along different roads, then these will have to be done using the calibrated bicycle.

8. Document the measurement.

The documentation must be sufficient to allow the course to be checked in the event of a re-measurement being required (as mandated, for example, after a world best performance has been set). Paint on the road is not enough. Within the documentation the organiser must include a map of the road race course which is clear enough to allow the race director to re-establish the course even if the roads were re-surfaced.

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The shortest possible route

The road race course is defined by the shortest possible route (SPR) that a runner could take without being disqualified. Any particular runner is most unlikely to follow the shortest possible route, just as a track runner cannot always hold the inside kerb for the length of the race, but must move out in order to overtake other runners.

The actual path of any given runner is irrelevant. The shortest possible route is theoretically well-defined and unambiguous. Defining a road race course in this way ensures that all runners will run at least the declared race distance.

Imagine how a stretched string would fit within the boundaries of the course. Follow that imaginary string when you measure. Runners may swing wide to take corners but do not attempt to measure what you think they will do. The exact SPR is the proper route to follow. Measuring the SPR means hugging the inside edges of bends. The path you should attempt to measure officially lies 30cm from the kerb or other solid boundaries to the running surface. Attempt to maintain this distance on bends and at corners. On stretches between bends the SPR takes the shortest possible straight path. It will cross from one side of the road to the other, whenever necessary, to minimise the distance. The shortest possible route in various different road configurations is shown below:

Race Review: Tri Factor Run 2014

Chelza

August 5, 2014

Tri-Factor Run 2014 singapore — Unfogettably- nice scenery

Cool crisp air, lush greenery, breathtaking scenery.

It was hard to deny that the organisers for TriFactor Run this year has indeed picked a paradise for our race participants to enjoy the race.

Before the sun has peered out from the clouds, the 31.5km and 21km runners have already started their races and were drenched in their perspiration. As the pathways were still pretty dark, road marshals can be seen cycling around with big headlights situated at the front of their bikes, to make sure that no one is lost during the race itself and also, to ensure the safety of the runners. The emcee and the DJ were already cooking up the atmosphere when I reached there whilst many runners were busy doing their warm-up exercises and taking pictures of the picturesque scenery that Punggol Waterway provides us with. It was nice of the emcee to remind us of race etiquettes like, keep to the left if you are a slow runner, since it is something that is usually left unobserved in many races that I have participated.

At 7.30 am sharp, the race horn sounded. As this is a competitive race in which many seasoned marathon and even, triathlon participants do join, it was inevitable for me to feel the competitiveness of the race right at the start of it. I had to run at a faster pace than my usual pace to feel that I am not obstructing anyone’s progress.

A few sections of the race routes were pretty narrow, eg, at the start of the race ( the Nature Cove area) . Yet, this was compensated by the charming scenery that Punggol Waterway provides us with- a perfect illustration of Singapore’s progress together with Singapore’s reputation as a “Garden City”. The construction of several HDB flats (and the upcoming Punggol Safra Club) were complemented by the wide variety of flora and fauna in the park itself. Not to forget, we get to run along 2 of the bridges that allowed us to indulge ourselves in a better view of the surroundings of the park. Besides that, the routes had clear signages – how far we have ran (for all of the race categories) and which way to turn to. In fact, there was also plenty of water stations (about 1 for every 2 to 3km), road marshals and not forgetting, medics.

Yet, due to my experiences in joining races, it is hard to not notice the areas of improvement that the organisers for the race can pay attention to.

First of all, the location of the race was pretty inconvenient. In order to get there on time, I believed many of us who do not drive depended on cabs. It would be great if shuttlebuses are provided. Moreover, I believed that for the 31.5km and 21km runners, it was pretty tiresome and boring to run around the same route thrice/ twice respectively. Besides, the ending section of the race route was pretty narrow, causing it hard for us to sprint and overtake other runners. Also, there was little restrooms along the race route.

However, with such awesome scenery and the opportunity given to run in a location that many races have not tried hosting before, the ‘complaints’ I have for this race will not deter me from participating in it again. As for sports- lovers out there who prefer competitive cycling or swimming, you will be elated to know that the Tri factor series caters for you too. So watch out for the Tri Factor series next year and be a part of one of the most popular races in Singapore!

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