Just Run Lah! - Singapore's online running community | JustRunLah! - Part 204
 

Tips on Running Injuries by the Mok siblings

10616595_10152732506044846_2067570058837524772_nMok 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.

10348174_10152743591439846_8388786398589408767_nKinesiology 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)

3

 A race that dares to be different

Rewarding scenery after the race
Rewarding scenery after the race

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

IMG-20140921-WA0001
Yours truly

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

1

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

[ot-video type=”youtube” url=”https://www.youtube.com/watch?v=h161lZQJ810#t=107″]

Run to Bond. Run so others can.

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

 

Completing my first Triathlon

6

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’)

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.

10665827_532944343517683_7482330739956410001_n

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’

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.
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
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

8
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.

no pain no gain

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

mok ying renThe 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

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.

Register for one of the 3 categories:

  • 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 JUSTRUNLAH

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 come to only $25 and $35 for the 5km and 10km respectively.

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

ParkRun comes to Singapore

0

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.

 

Parkrun_32

 

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

1

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.

jones counter
The Jones Counter (shown above) fixed on a bicycle is used to measure marathons and long distance running events.

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.

Calibration course
Calibration course

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.

[wp_ad_camp_4]

 

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:

Shortest Possible Route examples
Shortest Possible Route examples

 

A measured course map. The Bermuda 10k.
A measured course map. The Bermuda 10k.

Race Review: Tri Factor Run 2014

4

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.

Breathtaking scenery
Breathtaking scenery

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!

Tri Factor Medal (10.5km)
Tri Factor Medal (10.5km)

The Great Eastern Women’s Run 2014: Run To Live Great Programme

The Great Eastern Women’s Run 2014: Run To Live Great Programme

During last weekend, the Run To Live Great programme kicked off. This event, targeted at new runners, is aimed at helping them to take the first step towards a healthier lifestyle of regular exercise and staying fit.

This programme is part of the Great Eastern Women’ Run, which is taking place on 9 November this year and comprises of three categories – the 5km Fun Run, and the 10km and 21km Competitive races. It is organised by HiVelocity Events.

50 pairs of women were chosen from 500 entries

For the Run to Live Great programme, 50 pairs of women were chosen from about 500 entries. They were required to write a 100-word essay on why they deserved to be picked for the programme.

Received a $350 goodie bag

The participants all received a $350 goodie bag, comprising of items such as a pair of New Balance shoes and a Polar Loop activity tracker – to kick-start them on their new running hobby.

One of the women was 23-year-old advertising executive Vivian Sng, who has hated running ever since she was a little girl.

So by taking part in the Run To Live Great programme, she will be overcoming a huge physical and mental hurdle. She is hoping to complete the 5km Fun Run in one piece and without stopping to walk.

Participants treated to a variety of activities and tips

The Run To Live Great programme participants were treated to a variety of activities, including icebreaker games to get to know their fellow programme participants better – last Saturday.

As well, they got tips from Adrian Mok, the founder of HiVelocity, who also shared some insights with runners on the Polar Loop Activity Tracker.

They also got to ask some of Singapore’s leading experts and influencers in the running, health and fitness field, such as Mok Ying Rong, Dipna Lim-Prasad, Liv Lo and Claire Jedrek – questions on running.

Throughout the programme, the participants will be taking part in a myriad of other activities, including kickboxing and fun runs, to prepare them for race day.

Informative session for the participants

So it was definitely an informative session – which the participants thoroughly enjoyed.

Click here to read more about the Run To Live Great welcome session.

Singapore’s Oldest Marathoner: Chan Meng Hui

0

Chan Meng Hui singapore marathonChan Meng Hui, aged 84, is Singapore’s oldest marathon runner.

But Chan, who picked up running in his fifties – when he retired – is still going strong and has completed 99 marathons and still counting.

He has even written a book, Run For Life, and was promoting it at last weekend’s Run for Life event. While there, he also completed a 10km run with a finishing time of 1 hour and 45 minutes. This is admirable, considering his age.

With his book, Chan hopes to inspire other runners with his life story and how he managed to turn over a new leaf, from a party-boy to an avid athlete.

Picked up running after he retired

Chan actually used to be actively playing sports such as badminton in his teenage days, but due to his busy workload as a sales representative, he gave this up – and began indulging himself in late night partying, smoking and drinking.

But when he retired, he picked up sports again and chose running because of its ease, simplicity and convenience. This was because he realised that he was doing his health long-term damage and wanted to set things right again.

100th Marathon at the end of this year

Chan’s 100th marathon will be the StanChart marathon, taking place on 7 December this year. This will mark a personal milestone in his life.

For this run, Chan hopes to complete it in a good timing, so he is now training hard and building up mileage, from 50km to about 80km per week. His time target for the race is less than eight hours – which will be remarkable for someone of his age, should he achieve this.

Click here for more about Chan Meng Hui’s book and his marathon career.

Click here for Chan Meng Hui’s inspirational life story.

Signing up for my first Triathlon

8

The big decision

Well, I did it! I signed up for the very first triathlon of my life! I’ve done a biathlon before, so swimming 1.5km in open water and running 10km is not a problem to me. Riding a bike for 36km is the issue – I’m sure my legs will be wobbly after the swim and bike…. My friend is kind enough to lend me his bike for training and for the race, so now I’m clocking up the mileage and doing combo routines in preparation of the race on 17th Aug. It’s going to be a tough test for me, I certainly want to train for it, and enjoy the 3.5 hour ‘torture’ that I’m going to put myself through….

Well, at 45 years of age, doing my first triathlon, I think I am damn brave….. wish me luck!

Race Review: GK Run to Build 2014

“One World, One Race, One Goal”.

Picturesque scenery that Bedok Reservoir Park entails

This was the statement for GK Run to Build Race 2014, that was held last Sunday. Indeed, throughout the race itself, I can see the statement being brought to life through the race participants- for both 8.6km and 4.3km,  themselves. It was one of the races that I have participated so far that has more foreign participants (mainly Philippinos and Caucasians) than local participants. Yet, who cares when all of us are striving towards the same goal- to complete the race and to do some charity with the race fees that we have contributed.  Like what GK(Gawad Kalinga) says, we were all there “to give care”.

Reaching at Bedok Reservoir Park at 7.10am, I was surprised that there were not as many participants as I thought there would be. The starting pen was narrow and yet, there were still plenty of spaces for me to do some stretching exercises. The host was busy briefing us on what the organiser- GK1 World, does, before the race starts. GK1 World aims for poverty eradication and community building in many parts of the world- mainly Asia, and it has gathered support from different sectors in Philippines itself.  Its vision is to build ” a nation empowered by people with passion, faith and patrioticism” and yes, I can definitely see this spirit in the race participants throughout the race.

At 7. 15am sharp, the race horn for the 4.3km race sounded and we dashed across the starting line.  Across the reservoir itself and at a distance, I could already spot some 8.6km runners who were already half way through the race.  That acts as a motivation for me to run even faster and to catch up with them. In addition, since Bedok Reservoir Park is a park that is famous amongst runners, it has wide- enough paths for us to overtake other runners if we want to.

Unfortunately, my level of motivation went down a little after 2.5km due to the number of runners who were walking. Despite knowing that this is a non- competitive run, the number of runners who decided to brisk walk or stroll was pretty astounding. Though it was only a distance of 4.3km, it was hard to run with enthusiasm when you see that many people walking or stopped running half way through the run. It became more like a usual training session to me then as eventually, my only motivation for the run was to surpass my personal timing for a round around the reservoir.

Yet, despite such a disappointment, I was glad that there were ample water stations for both the 8.6km and 4.3km runners. Water stations were spotted at the 2km and 3.5km points around the reservoir. Sadly, no isotonic drinks was given even at the finishing point.  In addition, there was no clear starting and finishing points so it was hard to gauge if you are planning to sprint near the finishing point. There were only road marshalls (volunteers) to guide you along the way.

However, all these were made up with the picturesque and breathtaking scenery that Bedok Reservoir Park provides us with. Many runners stopped to take pictures with the rising sun, the glistening reservoir and the lush greenery.It was also refreshing for many runners to see how packed and lively Bedok Reservoir Park is with groups of elderly doing exercises on their mats whilst families who live nearby were doing their Sunday morning runs.

Overall, if given a chance to join this again, I will do it for charity’s sake. The lack of clear starting and finishing points, lack of enthusiasm that the host and the runners expressed, and, my preferrence for competitive runs with individual timing chips deterred me from joining this run again if it isn’t for charity. Yet, I have to mention that many of them did push themselves to at least complete the race and ran for the last 100m or so.