Just Run Lah! - Singapore's online running community | JustRunLah! - Part 37
 
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Obiena, Knott OK For Golds at 30th SEAG

Servinio
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Obiena, Knott OK For Golds at 30th SEAG

CAPAS, TARLAC – Host Philippines took a double scoop of gold medals on the second day of Athletics of the 30th Southeast Asian Games at the New Clark City Saturday.  Pole vaulter EJ Obiena and sprinter Kristina Knott also managed to set new records in the process and keep the Philippines in contention for the overall title in the centerpiece event.

Obiena cleared 5.45 meters for a new SEA Games record.  He was already assured of the gold after Thailand’s Porranot Purahong, the previous record holder, could only do 5.20 for the silver.  Iskandar Alwi of Indonesia took the bronze at 5.00 while the other Filipino entry Hokett delos Santos finished fifth and last at 4.60.

Knott was simply blazing on the track as she clocked 23.01 seconds to rule the Women’s 200 meter to set another new SEA Games record.  Placing second was Le Tu Chinh of Vietnam at 23.45 followed by Veronica Shanti Perreira of Singapore at 23.77.

The Philippines then added a bronze on the day’s final event, the 4 X 400-meter Mixed Relay, with the quartet of Reymond Alferos, Robyn Lauren Brown, Maureen Schrijvers and Edgardo Alejan finishing in 3:26.95.  Ruling the race was Vietnam at 3:19.50 followed by Thailand at 3:26.09, just enough to nose out the Filipinos.

Gold Rush in Day Three of SEAG Athletics

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Gold Rush in Day Three of SEAG Athletics

CAPAS, TARLAC – Team Philippines enjoyed its best day yet on Day Three of the Athletics meet of the 30th Southeast Asian Games at the New Clark City Stadium.  The hosts accounted for four gold medals to more than double their haul to seven by Sunday evening.

Natalie Uy claimed the first gold via another splendid performance in the Women’s Pole Vault by setting a new SEA Games record of 4.20 meters.  The silver went to Chayanisa Chomchuendee at 4.05 followed by Chonthicha Khabut at 3.90, both of Thailand.

A new star was then born as Sarah Dequinan crowned herself as the Best All-Around Female Athlete by topping the Women’s Heptathlon with 5,101 points from seven events over a two-day period.  Coming in second was Norliyana Kamaruddin of Malaysia (4,906) followed by Sunisa Khotseemueang of Thailand (4,730).

William Morrison III was next on the golden parade in the Men’s Shot Put.  He heaved the 16-pound metal ball for 18.38 meters on his first attempt and that proved to be unbeatable after six rounds with Muhammad Ziyad Zolkefli of Malaysia (17.03) settling for the silver  and Promrob Junita of Thailand the bronze (16.40).

The Philippines saved the best for last as the quartet of Eloisa Luzon, Anfernee Lopena, Kristina Knott and Eric Cray registered a dramatic rally to snatch the 4 X 100-meter Mixed Relay in 41.67 seconds.  Anchorman Cray received the baton from Knott and he surged ahead to overtake then leave behind Thailand anchor Kwanruntai Pakdee thus relegating them to the silver (41.99) while Malaysia took the bronze (42.40).

It was redemption of sorts for Cray who was disqualified in the Men’s 100 meters earlier in the day due to a false start.  Knott also scored some payback for herself after she missed a sprint double by a hairline by finishing second in the Women’s 100 meters in a time of 11.55 to Le Tu Chinh of Vietnam who became Southeast Asia’s Fastest Woman after clocking 11.54.

In between gold medals, Mariano Masano put up a pleasant surprise with a silver in the Men’s 1,500 meters.  Masano finished in 4:08.27 to trail only champion Duong Van Thai of Vietnam (4:06.63) and beat out bronze winner Yothin Yaprajan of Thailand (4:08.90).

Hallasgo Wins 30th SEAG Marathon

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Hallasgo Wins 30th SEAG Marathon

     CAPAS, TARLAC – A monumental upset welcomed the start of the centerpiece Athletics competition of the 30th Southeast Asian Games Friday morning.  Christine Hallasgo outran heavy favorite and defending champion Mary Joy Tabal in the Women’s Marathon in an intense 42.195-kilometer race that started and ended at the New Clark City Stadium.

     Hallasgo clocked 2:56:56, almost two minutes faster than Tabal who checked in at 2:58:49.  The bronze medal went to Pham Thi Hong Le of Vietnam in 3:02:52.

     Hallasgo made her move in the final 12 kilometers by breaking away from the lead pack that counted Tabal, Pham, Linda Janthacit of Thailand and Odekta Elvina Naibaho who eventually dropped out of the race.  The winning time of Hallasgo was much faster than the 3:06:28 she registered in topping the MILO Marathon Metro Manila Qualifiers last July.

     It was a different story in the Men’s Division as the local bets struggled with Jerald Zabala managing only Fifth Place (2:37:20) and Anthony Nerza following in Sixth Place (2:39:28).  The first Athletics gold medal went to Agus Prayogo of Indonesia (2:26:48) followed by Sanchai Namkhet of Thailand with the silver (2:27:18) and Muhaizar Mohamad of Malaysia with the bronze (2:33:47).

     It is hoped that Hallasgo’s triumph will inspire the rest of Team Philippines as the bulk of the Athletics events fire off on Saturday bannered by EJ Obiena in the Men’s Pole Vault.  Seven other golds will be at stake in the 200 meters, 1,000 meters, Hammer Throw, at Long Jump for Men, 200 meters at Triple Jump for Women and 4 X 400 meters Mixed Relay.

How I Completed my First Full Marathon in SCSM 2019 (by stargazer)

stargazer
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How I Completed my First Full Marathon in SCSM 2019 (by stargazer)

Note: This race review is dedicated to those slow runners (7.3 min/km or more) and with knee pains, like myself, who want to try a FM but are holding back. However, please read with an objective mindset. What works for me may not work for you.

I was never keen to run a Full Marathon (FM). I do not consider myself an avid runner. So I believed that half marathon is the farthest distance I will run. Also, I have knee pains, which usually come in when I reach the 6 – 7 km mark. Running with knee pains in a full marathon is to me, at that time, was unthinkable.

Why I ran a FM?

Frankly, I was inspired by the late Uncle Chan. If Uncle Chan, despite starting late in running but completed numerous marathons before his passing, surely I should attempt at least once in my lifetime? Also, for a strenuous activity like FM, it is better that I should try it now rather than later, as I am already in my mid 40s. Who knows what happens in the future?

Why SCSM?

Standard Chartered Singapore Marathon (SCSM) is the best race in Singapore if you want to attempt the HM/FM. It is well organized and is the only IAAF Gold Label Road Race in Singapore. It is the only race where you can run in locations usually not quite possible as major road closures are planned and approved. It was also the race where I first did my half marathon in 2017. So it makes sense to do my maiden FM in SCSM after 2 years.

Set Realistic Goals

As a slow runner, I have to set realistic goals. I did not want to set high expectations to stress myself during the run. Enjoy the run, don’t feel stress!

Goal #1: Complete the Marathon, regardless of timing

Goal #2: Complete the Marathon within cut-off time of 7:30 hr

Goal #3: Complete the Marathon in less than 7 hrs.

But most importantly, my priority is: Go home safely with no injuries, regardless if I am able to complete the FM. It is all right to DNF. At most, try again the next time.

Considerations

Full marathon is twice the distance of half marathon. So running a FM will need more than just running regularly. I need to condition myself for the gruelling distance. I need to consider factors such as hydration, refuel needs, apparels and even the meals to take before the FM. Most importantly, I need to find out how to arrest my knee pains when the first symptoms surfaced and prevent muscle cramps along the run. Thus, I started training as early as August not only for endurance, but also to find out the solutions to each of the factors mentioned above.

Dealing with Knee Pain

I tried a few methods to prevent knee pains during running. This included doing stretching or exercises recommended by the ‘experts’ in Youtube and advice from runners. I also tried wearing knee guards during my runs, in the hope that the added stability and said improved blood circulation will alleviate this problem. 

From my 4 months of evaluation, I found this works for me:

1) During the first symptom of knee pain, slow down and stop. Do not go on running.

2) Perform both quad stretching and calf stretching. I put more emphasis on quad stretch as it is an effective way to prevent knee pain.

                

You may read here for more information: https://www.knee-pain-explained.com/quadricep-stretches.html

3) I usually take a minute or so to perform the above stretching during each stoppages before I continue running. And once I hit 7 km, the frequency of these stoppages actually increases.

4) It will be difficult to regain my momentum if I am running at a fast pace after so many breaks. Hence I decided to reduce my pace so that I will have no issue to resume my pace after each stop. For a 10 km run, I am able to run at 7 min/km. For the purpose of the FM, I actually deliberately slowed to 8.4 min/km. It is a ‘stroll in the park’ pace. 

In summary, once you encounter knee pains, stop and perform stretching immediately. Do not wait till another few hundred meters as the pain will probably worsens. 

Training Regime

I am not a keen runner, so I decided to train just twice a week – a short run (3 – 5 km) during weekday and a long run during weekend. For the long run, I planned to progressively increase my mileage by 7 km after every 3 weeks. This worked out that I would have the endurance to manage at least 28 km run 2 weeks before the SCSM. The last 2 weeks were for my body to rest and I covered only short runs in order not to lose the momentum.

From what I understand from veteran runners, I believe that my training regime was not adequate for the FM. Many advocated running at least 3 times a week and hitting a weekly mileage of at least 40  – 60 km. Their training also included short sprints to build up core muscles. Some also signed up for long distance races leading up to SCSM as part of their preparation. 

I had derived at mine so that I do not lose interest along the way. Base on experience, I will definitely suffered ‘burn-out’ if I over pushed myself. In my opinion, there is no ‘best training plan’, as this really depends on individual’s discipline, interest and what he/she wants to achieve in the FM.

Energy Replenishment

Energy gels had always been recommended to be consumed during runs as a mean of taking in carbohydrates. During my training, I consumed 1 packet at every 7 km (45 mins interval). During the FM, I found the most effective replenishment is actually the consumption of real food, such as banana. My stomach ‘crunched’ when I reached 23 km mark and could hardly continue until I ate bananas available at the next hydration station. It is difficult to go on with an empty stomach and I think no gel, which is chemically derived, can overcome this.

Water and isotonic drinks were provided during the run. Personally, I prefer the isotonic drink as it is important to replace loss of electrolytes to prevent cramps. Drinking too much water makes my stomach ‘bloated’ and uncomfortable to run.

You may read up here: https://www.runnersworld.com/advanced/a20814001/marathon-race-day-nutrition-and-hydration/

Pre-Marathon Diet

It is important as the race day looms near, you have decided on a diet or meals which provide you the nutrition you need. I did not specifically have a special pre-marathon diet as I am very particular about my food!

However, I do ensure I do not consume spicy food or curry at least one day before the race. On actual race day, I will take rice as I found it was able to sustain me from going hungry early. Again, diet and meals are individual’s preference. A top local runner claims he consumes a lot of pizzas and pasta just before his marathon!

You may read up here: https://www.healthxchange.sg/food-nutrition/food-tips/what-eat-before-during-after-race

Apparels

Singapore’s weather is hot and humid. You need to be comfortable with what you are wearing during the race. When I started participating in races, I wore mostly shirts with sleeves. As I progress on, I now wear singlets as they allow heat to dissipate and thus keep my body cooler during the run. Marathon is a long distance. Wear the attire which suits you best and you have to determine this during your training.

Do not feel pressured to wear the event shirt. Many of these shirts are not dri-fit. Look at those elite runners – how many of them actually wear the event shirts?

SCSM 2019

This year is the first time SCSM is organized as an evening race. One of the reasons I read is the Sports Officials and IRONMAN Asia are trying to get SCSM listed as one of the Abbott World Marathon Majors.

The event spanned across 3 days:

Day 1 (29 Nov) – The Kid’s Dash category

Day 2 (30 Nov) – The HM, FM and Ekiden categories

Day 3 (1 Dec) – The 5 km and 10 km categories

The FM race route was similar to last year’s edition, bringing the runners through the Central Business District, West Coast Highway, East Coast Park, Marina Bay Golf Course and finally finished at the Float @ Marina Bay. 

Apart from the CBD area where there were pockets of spectators cheering on the runners, many parts of the route were rather monotonous. This is not new to local runners and I wondered how this can be improved.

Plus Points

1) Bag deposits and retrieval were efficient. A big transparent bag, which was included in the race pack, was used to store our possessions. All we need was paste the bib sticker onto the bag and hand it over to the crew. 

2) Provision of hydration was adequate at every 2 km of the route. All stations provided water and most provided 100Plus as well.

3) There were many medical aid stations along the route which could provide needed medical attention to the runners if necessary.

4) Portable lights were used to provide additional light to some parts of the routes which were not well lit.

5) Performers were engaged to hype up the atmosphere throughout the run. Some even continued to perform for us slower runners to the tune of 1 am. 

Photo source: Singapore Marathon Facebook

Minus Points

1) The flag off times for half and full marathons were the same, resulting in congestion even though it was a rolling start. In my opinion, the HM and FM runners could each have started off one hour apart.

2) The Security Officers at the race village were rather strict when they told runners to vacate from the premises. While I understand they wanted to clear the area to prepare for Sunday morning’s runs, I felt they could have handled things better. The runners had just completed a grueling long distance race and naturally needed space to rest. Perhaps a separate tent/area could have been setup where the runners can comfortably rest.

Feedback from Public

There have been much backlash from the general public who were affected by the road closures. Perhaps IRONMAN Asia or the relevant authorities could have been more effective in communicating these road closures before the race. It is not easy to have a race in the heart of the city, passing the iconic landmarks and at the same time, ensuring minimal disruptions and inconvenience to the road users. This is a fine balancing act which the authorities have to consider before giving the green light for an evening race.

My Finishing Time

I completed my first FM in 7:34:31 hr, exceeding the cut-off time by 4 mins.

Although this is not a good result to shout aloud, I took pride that I completed the FM and it was definitely a memorable experience for me. As one veteran runner puts it: “The miracle isn’t that I finished. The miracle is that I had the courage to start.”

I thus conclude by saying that if doing a full marathon is your dream and if it is within your means, albeit you may have certain constraints, do really consider how to achieve that dream by finding solutions to remove your constraints.

SCSM 2019: My First Full-marathon Experience!

lynnoblast
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SCSM 2019: My First Full-marathon Experience!

I signed up for the SCSM full marathon because I wanted to double my distance every year since I started running 5km in 2016. I was originally worried about the timing of the race since running in the evening means possibly being more lethargic and heavy. So, I planned my nutrition very carefully for the race day: Cereal for breakfast, Pasta for lunch, Bread for snack, Banana and energy bar an hour before the race. These kept me sufficiently full, contained the sugar that I needed, and did not make me overly full so that I could still run! I also cannot nap on a normal basis, so I lounged around at home watching dramas, which worked!

I was rather nervous before the race, and being in Pen E, I had to wait a really long time before starting. When it was finally time for me to start, I think I felt a bit stuck behind the rest of the people. My aim was to do the marathon in 4h 30 min, which is the end of pen D and the start of pen E. Since I started halfway down pen E, I had to weave through quite a number of people before I could find a space where people were running at my pace. That took me about 5km. I felt a little suffocated before that due to the increase in overall temperature from the body heat of many people around me.

I clocked a good timing of 6:10 min/km overall till about 15km and I stopped for my first intake of nutrition at 11.6km. Thereafter, I basically took in water/isotonic drinks whenever I felt like I needed to cool down or when I was tired. I think I got a little paranoid on that and took in too much, resulting in a bit of bloating on liquids, so I forced myself to skip some rest stops. In the end, I took in 3 gels at 21km, 30km and 37km because I felt that I needed the energy boost at those areas. I totally went off course from whatever I had planned before the race. I also didn’t stop running, except at the points when I was drinking/eating, and I always started running again once I was done (usually it’s an extra 20-30s for that km).

I’m a consistent sort of runner, so I felt that it helped a lot when I maintained my pace, rather than to walk then run faster. I hit a wall from about 25-35km, but I continued to persevere and jog, because in the end, jogging all the way will always still be faster than walking some bits and running some bits. The inertia to restart the running bit is also always very high.

Now, if you know the running route, you would have expected the big slope at 38km called Sheares bridge. But I assure you, it’s not as bad as it seems. You just need to take it one step at a time and not look at the overall. It’s rather gradual and by that point, your legs won’t feel the difference between a slope and flat road so it’s okay! I actually regained my speed on the slope.

With the finish line in sight, I still had it in me to sprint down about 50m! That was awesome. I didn’t stop right after and did a mini cool down jog, since the medal collection point was quite far down the line anyway. I would recommend you to do that so that your legs don’t suddenly collapse when you stop.

It was a good run, and a superb first marathon experience for me! I’ll definitely be going for more. And the key to surviving well is to TRAIN.

For a more detailed race report, read it on my blog at http://lynnoblast.blogspot.com. I’ll also be writing about how I trained in another post!

My Standard Chartered Singapore Marathon 2019 [HM] (by Lingderella)

Lingderella
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My Standard Chartered Singapore Marathon 2019 [HM] (by Lingderella)

This year’s Standard Chartered Singapore Marathon was a different experience as it was an evening race, all my previous SCSM I’ve ever participated in were morning races. Didn’t really know about such an improvement of the bib technology that it provide real time live tracking of all runners with a valid bib! ? I’m really super impress with the mobile app as it was damn awesome for stalking your crush, your ex, your frenemy. But it’s a good app for family members or friends who want to agak the finishing time of the runners to fetch then home or find their location and cheer for them along the route ?

Race expo was from 27th November till 30th November at Marina Bay Sands Expo, I went with Yi Qing and Eleanor on Thursday evening after work. It was a swift collection because on the spot they issued the race bib and tag it to your particulars.

What I like most was the many nice Instagramable photo opportunities around ? There’s the usual merchandise for sale and many booths from the exhibitors and the sponsors. After running the Tokyo Marathon this year, I felt that SCSM isnt comparable as it’s a larger scale of everything there.

I would highly recommend all runners to try a marathon in Japan as I had my best experiences of race Expo as well as race experience in Japan for Tokyo Marathon earlier this year and Osaka Marathon 2 years back ❤ It was 42.195km of supporters and entertainment along the route. Looking forward to running Nagoya Women’s Marathon there next year, I’m lucky enough to get the ballot ?

Still a long way for Singapore to go if they wanted to be in the list of the World’s most prestigious marathon. But Singapore is awesome as well and can really see that there’s lots of improvements and effort from Ironman this year. At least in my opinion, SCSM was better than Blacksmore Sydney Marathon and Gold Coast Marathon I’d participated in, it’s only their colder temperature’s a selling point. Shall try a race in Europe some day ❤

There were plenty of categories for SCSM. There’s the kids dash, Ekiden, full marathon, half marathon, 10km and 5km categories. I’d actually signed up for 2 event categories but after the half marathon I felt unwell to go for the 10km the next day. Always listen to your body and I seriously don’t want in my running life to trouble any of the medics on duty.

Thanks to Jeff and Fannie for tompang me to town area on race day. Traffic was slow in town and also traffic jams everywhere. Close both eyes will also know SCSM confirm kena plenty of complains from many people, whether be it drivers or commuters because bus routes affected or even tourist who stayed at nearby hotels because of the road block/road closure.
(Credits: Mothership SG, read the full post Here)

It was also super difficult for Jeff to find parking. We were pretty late due to the super snail pace traffic. Willis’s barang barang was all with me as he got work prior to the race. I went to Millennia Walk to meet Willis as he still needs to change his clothes. We used the toilet in Millennia Walk as we expected it will be long queue at the portable loos at race site but amazingly when we reached the race site at F1 Pit Building, there wasn’t any queue at all.

Theres security bag check before we can enter F1 Pit Building. Bag deposit before and collection after the race was swift and there’s no waiting time at all ? By the time we were ready to enter the pen, it was exactly 6pm, time for flag off.

Had been lazing around lazy to run after Oxfitt Run a few weeks back, guess I was drained like a flat battery that needs a longer time to recharge. In preparation for my Oxfitt pacing duty I ran a record high of 220km that month which even for my own race I also didn’t train as hard ? I know with the “flat battery”, I’m in no condition to run a good race. I was in Pen F with Willis, I guess it’s because we registered using the U Run All Access credits and it was reflected as corporate slot.


It was damn amazing, out of so many thousands of runners, I spotted Yi Qing when Willis and I just entered the pen. As we were damn late already, Willis and I were quite far behind but we managed to “excuse me” squeeze our way to find her ?

Flag off was at 6pm but by the time I started running it was already 6.40pm. My battery level from green bar turns to red with the waiting ? It would be great to have volunteers around beside the start pen with trash bags for runners to throw away their bottles, food packaging etc so runners won’t be littering(Japan have volunteers with trash bags for runners to dispose their rubbish, can learn from the good ones ma) Singapore is a clean and green city eh ?

Was reminded of the marathons I had in Japan. Though I was in the Pen alphabet like super far behind, but it was just a single wave flag off and runners didn’t need to wait for long. But well, this is Singapore and land area is very limited. Even with the so many waves of flag off, it was still damn jam. I felt that Full Marathon and half Marathon shouldn’t flag off together, maybe the full marathon can flag off an hour earlier so that it will not be so jam. I couldn’t run at my own pace and it was too crowded, I told Yi Qing that it was like all of the runners were running together at a same pace.

It was Yi Qing’s first full marathon and we ran together for about the first 10km of the race before we ran off. Parts of the run we lost Willis as he thought we were behind of him but actually we were ahead of him, he used the mobile app to track us then realised we were actually ahead and caught up with us shortly.

I didn’t had a good run honestly because there was just too many runners along the entire route. Can’t have the chance to overtake unless I’m slim enough to pass the A4 paper challenge ? It’s only at the later part of the run that there’s some space available for breathing.

There were a few splash points along the route and quite a few medic tents. I gotten a glove with ice and it was so shiok and last me for like 10 minutes. Willis got his one ring to rule the world for a few moments ?


Atmosphere along the route was much better and more lively with more spectators and supporters than the past races. There’s extreme effort by Ironman to include plenty of entertainments along the route, there’s Elvis, Michael Jackson, there’s even Opera, the Chinese Tong Tong Qiang and Cultural Malay music. The most popular one I think is these two sexy dancers ?:

There were plenty of hydration points along the route, and I noticed the hydration points were much longer. Most of the hydration points provides both 100 plus and water. But the cups were all over the floor, it looks terrible. It’s a mass littering, the fine city hopefully will not fine runners at marathon period ? Just hope the clean up will be thorough after the marathon.

Theres’s gel station, banana and biscuits! Though the biscuits isn’t very yummy but really an effort better than no biscuits lah, but maybe next time can offer kueh lapis or curry puffs will be awesome! Let foreign runners experience some food that locals eat ma ?

All year round it’s humid, very humid or super duper humid in Singapore ? I felt very suffocating with so many runners and I really don’t have any fresh air at all ? The air isn’t very nice especially in the later part of the run when everyone is sweaty and smelly including me ?

Then it comes to the point that separates the full and half marathon runners, I think it would be a better option to put numbers 42km and 21km instead of words. Was glad that I chose to run half marathon category ? I think the route is pretty clear with the directions board.

And soon enough, we complete the race! Received a beautiful medal and took super cold towel, it’s super shiok and I felt super refreshed and clean ❤ Also gotten a bottle of water, a can of 100 Plus, a packet of chips and a banana ? Didn’t really explore the race village after that as it was late already and I thought I should go back and prepare for my next days 10km race, furthermore, Willis have to wake up early for work the next day.

It was so tedious to go back home from F1 Pit Building after the race, the road was blocked as it was part of the route for the marathoners. We need to walk over to Singapore flyer and take the overhead bridge over to the other side to get to Promenade Station, it was super crowded, and to our horror, the escalator that was going down suddenly stopped! And there was a burnt smell. But a few moments later, we still continue using the not functioning escalator by walking down. Just hope that it will not suddenly explode or collapsed and grind us up like minced meat. Preferred the race to end at Padang or The float actually as it’s easier to access MRT station. Willis offered to send me home by Grab but I thought it will be expensive at this timing and with the many road closure, we need to walk quite far to let Grab reach us as well.

It was an awesome MRT ride journey as we passengers engaged with casual conversation with us about the race and congratulating us. But when we reached Bishan and was supposed to transfer to another MRT line, I felt very dizzy and we exited the station. I think it might be way past dinner time and I had my last meal at about 1pm. Well, since 3 plus start preparing for the race so where got time to eat? Willis went to the 7-11 to buy Milo for me and I felt better after some rest. Still, eventually took Grab home and decided to forgo the 10km run the next day.

(Me in Skechers Razor 3, available in stores soon!)

Majulah Relay 2019 (by healthobeing)

healthobeing
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Majulah Relay 2019 (by healthobeing)

Part of the President Challenge, the Majulah Relay brings 200 enthusiastic runners, in 200hours to cover 2000Km.

Xiu fang buddy taking on the relay baton

I was lucky to know about this relay from Ah Siao Awsum, the marathon tyre man.  He told me that they needed runners and also to raise funds for the President Challenge Charity.  Without thinking, I signed up.  The relay comes in the format of 20km and 10km.  So runners will pass the baton in a designated route from Punggol to city centre and back.

With our friendly Bike guide

On the last day, the baton will be passed to the President Challenge Charity show in Mediacorp Auditorium at the One North.  This relay is not just about running, you will need to chip in your part in the giving.sg to help raise funds to 1million SGD for the President Challenge Charity Fund.

After signing up, the organiser contacted us through email and WhatsApp. They did up all the social media and Giving.sg page to get us kick-started on our fundraising process.  About 2 weeks before the relay, runners were gathered to attend a briefing on the administrative parts and operations of the relay.  Things like the relay route, what to bring what to expect were all addressed at the session.  We were also given our race tee during the session itself.  Tips on how to gather more donation were also shared.

The relay tee was actually quite nice and the fitting was good for me.  Besides the tee shirt, we were also given an Asics small backpack and a water bottle.  I was paired up with another runner called Xiu Fang.  Well, I guess she could not really remember me, but I do know her as a prominent figure in the running scene in Singapore.  Happens that she also used to be from Team Fat Bird, where start out runners join to train for marathons and half marathons.  After knowing our route was from East Coast Park to Marina Barrage, 10k.  She initiated a run recce together on a weekday night.  Which I was grateful as I hardly run out from my house area in the West.

One of the recce runs

The route was like a usual suspect in most races in Singapore, the good thing is that there was no traffic to look out for.  So we were all good to go.

Relay day itself, I met up with Xiu fang at the East Coast park Food Centre where we were stipulated to start.  She brought a gang of supporters which really touched me, they also helped us to keep pace.  Relay day itself was really hot and humid as we started around 09:15, we both were aiming to finish our leg lesser than 1 hour as we had tried 2 times before just to familiarize.  We also had a cyclist guide to ensure that we do not run the wrong route and was feeling alright.  At night is was easier as the weather was cooler but in the day it got challenging.  But we still went on.

After getting the baton from the previous lady who was running alone for 20Km.  We carried on our leg.  Passing through East coast park, Gardens by the Bay East and finally to the Barrage, we were all smoked out with the hot weather.  Thinking that we need to cross the bridge, we realise that the race actually stopped before the bridge.  Where there were two other relay runners waiting for us.

Handing over the baton, we both were relieved, we got free 100plus and water at the end.  I brought my own hydration, but no one could refuse an ice cold 100 plus in the hot sun.  As usual, runners always loved to camwhore, we took many pictures with Xiu Fang’s supporter from the Simei Runners and my one and only supporter, who has appeared many times in my other blog, Fowler.

Actually felt kinda proud to be in this meaningful relay and I realise how difficult it was to garner donations cos in my past efforts I never really put in much time and left them to fate. But I kinda realise why running with a lot of donations is a good idea, because my mind will keep on motivating myself to carry on as I have garnered so much support and do not want to let my supporters down.

With the whole gang of Simei Runners 🙂

I could see the joint effort and cohesiveness of all the relay runners putting in their time to gather as many donations and also raise awareness about helping out the less fortunate.  I guess if the opportunity arises, I would not hesitate to join again and also raise even more funds!

Standard Chartered Singapore Marathon Marks A New Chapter in Sporting History With Successful First Evening Race

Team JustRunLah!
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Standard Chartered Singapore Marathon Marks A New Chapter in Sporting History With Successful First Evening Race
  • Kipkorir and Cherono defend titles as SCSM records highest number of marathon finishers in event’s 18-year history
  • Cherono breaks female course record
  • Singapore’s best crowned as Soh Rui Yong nails a hat-trick while Sharon Tan takes home a maiden title

SINGAPORE / TAMPA Fla. – The 2019 Standard Chartered Singapore Marathon (SCSM) rewrote the history books and entered a new age as Singapore’s inaugural evening race recorded the highest number of marathon finishers in the event’s 18-year history.

For the second straight year, Kenyan Joshua Kipkorir was the quickest person to complete the Standard Chartered Singapore Marathon. Boasting a time of 2:19:13, the defending champion led the race from start to finish, striding into the sunset amidst Singapore’s dazzling night sky. The win makes Kipkorir the second person to defend his title in the region’s only IAAF Gold Label race.

Joshua Kipkorir (KEN), Top Marathon Male Winner at 2019 Standard Chartered Singapore Marathon
Priscah Cherono (KEN), Top Marathon Female Winner at 2019 Standard Chartered Singapore Marathon

Priscah Cherono made it a double for Kenya as she shattered the course record for the elite women’s category with a time of 2:28:53. Her win bettered Salina Kosgei’s 13-year time by almost three minutes. Kota Hokonuie and Madison De Rozario won the elite wheelchair categories with times of 1:36:23 and 1:49:56 respectively. against a highly competitive field. The duo came out on top against Paralympians and former marathon major champions in the largest ever wheelchair contingent at SCSM.

For Madison, a second podium in Singapore was the perfect preparation for similar conditions at the 2020 Tokyo Paralympics. “Today’s win is a steppingstone for Tokyo 2020, and I definitely feel confident about it now. Not just the crossing line, but equipment wise and the combination of things that I’ve put together after last year’s race. Last year I was slipping a little bit due to the humidity but everything came together really well this year so I feel a lot better going into it.”

  • Top Wheelchair Female Winners
  • Top Wheelchair Male Winners

In the local categories, defending champion Soh Rui Yong made it a hat trick as he was crowned men’s local champion for a third time with a finishing time of 2:45:52. His counterpart, Sharon Tan won her maiden race with a time of 3:12:52. Tan breaks a two-year run of compatriot Rachel See underlining the highly competitive field of elite women marathoners in Singapore.

Sharing her thoughts on the new evening format and crowd support, Sharon Tan said, “I like it. You do not need to wake up early to prepare, you will have sufficient rest, the temperature is also quite cooling, more conducive for setting a personal best… The supporters were awesome. When they saw my name on my chest they actually called out my name. I also had friends along the way who cheered.”

Soh Rui Yong (SG), Top Singapore Male Winner at 2019 Standard Chartered Singapore Marathon
Sharon Tan (SG), Top Singapore Female Winner at 2019 Standard Chartered Singapore Marathon

“It feels great to win my third consecutive Standard Chartered Singapore Marathon,” said SCSM 2019 Singapore Elite Category Men’s winner, Soh Rui Yong. “It’s really nice to have Singaporean public out there just cheering everyone on. We’ve never had this much crowd support before, and it looked like a big party! I enjoyed the crowd support – saw people I know, and It was great to greet them. The views were awesome as well, especially at Gardens by the Bay and Marina Barrage. I was amazed by the crowd at Benjamin Sheares Bridge as I did not imagine people going up there, but it felt nice as that’s the section that you really needed the boost and support. The final stretch of the race was beautiful”

Throughout the evening, runners were cheered across the line by a rapturous crowd who filled the stands at The Float @ Marina Bay. They were part of a larger group that turned up across the three spectator viewing zones and at vantage points along the route – the most ever at any Singapore marathon to date.

Runners took in the breath-taking views of Singapore’s skyline at Sheares Bridge

Sharing his thoughts on the second of three race days, Geoff Meyer, Managing Director for The IRONMAN Group in Asia said, “It was great to see the crowds out in full force today. The new evening time seems to have gone well with both the runners and spectators, as is evident with the record turnouts and course times. I’m confident that we’ve taken another step in the right direction, and really look forward to closing the weekend strong with the 10K and 5K races tomorrow.”

How to get confident descending down trails with these tips from Steph Auston

Run2PB Online Run Coaching Experts
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How to get confident descending down trails with these tips from Steph Auston

So firstly shoes – grip is so important! A road shoe will slide and cause you to lose confidence in your foot placement- invest in a shoe with grip to give you confidence especially on muddy or sandy trails.

Next… Get wings! Your arms are so important to descending safety – they are your wings to help you glide safety down a trail. They will help keep you balanced and counter act the descending trail. Hold them out so they are just under your shoulder height, but keep them relaxed and loose and let them counteract any movements your legs do.

“Running on trails can be scary!

STEEP DESCENTS CAN BE A CHALLENGING ASPECT OF A RACE AND I HAVE AT TIMES SLID ON MY BUTT DOWN A TRICKY SECTION! HOWEVER IT A SKILL THAT CAN BE IMPROVED AND WITH PRACTICE CAN TURN INTO ONE THE BEST BITS OF TRAIL RUNNING! “

Body lean – like skiing you need to embrace gravity and lean down the hill- the more you lean back the more you will brake, this will jar your joints and trash your quads and put you out of control! To help bend your knees stay compact but always keep leaning forward. Try – like when you are running on the flat- to keep your feet under you and your hips ahead of them. You still want to land with more of your midfoot on the trail rather than your heel- not only is there is more grip on your shoe but also means you are putting your foot where you want to rather than letting it fall uncontrollably down. To get in the best position stand normally then lean forward with your whole body until you feel like you need to take a step or you will fall- this running angle is what you want to maintain on the downhill!

Fast feet – the faster your feet the more controlled and efficient you are, the more you can react to the surfaces and changing terrain and it saves your legs too! With the forward lean you will find the fast feet keeps you flowing down the trail. You can never move your feet too fast when going downhill!

Smile! A relaxed body can react and go with the flow of the trail- so smile and have fun!

4 steps ahead

Rather than look at your next step look about 3-4 steps ahead and think about where you need to go. Look for the changes in the trail from steepness to direction to help glide down the trail. Try and have gentle curves and go with the trail and terrain- don’t fight it! Sometimes you end up going wider and off the trail to help keep you flowing.

Steph’s Practice tips

Zig-zag-on very steep terrain! It’s safer and easier to weave down the hill in an S shape.  It will help keep you in control and in a good body position

Like most skills the best thing to do is practice find a steep bit of trail about 20m-40m long and 10-20% gradient Start off slow and weaving down the trail in an S shape- each practice lap focus on 1 area listed above. You then integrate all components together, add pace and tighten your turns down the hill. You can use cones to weave around to help guide your path.

Try and integrate this once a week into your training on terrain similar to the demands of the race! 20minutes of hill specific trail skills once a week can make minutes difference on race day! It also gives the chance to practice uphill hiking skills which I’ll cover next time! ??

Note: If you don’t have an adequate hill a set of stairs can be an alternative place to practice! The skills are the same!

Happy descending!

Want to join the Run2PB team and be personally coached online by Steph Auston or any other elite running coaches with a proven record of helping runners achieve their PBs? If so, check out all the details at  www.run2pb.co  and fill out the ‘Sign Up’ form to start achieving your personal best today!

Elite Champions Set For 2019 Standard Chartered Singapore Marathon

Team JustRunLah!
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Elite Champions Set For 2019 Standard Chartered Singapore Marathon
  • Professional field headlined by marathon winners from around the world, including both defending champions from last year – men’s champion Joshua Kipkorir (KEN) and women’s champion Priscah Cherono (KEN)
  • Two-time National Championship winners Rachel See and Soh Rui Yong return to defend titles
  • Last year’s elite wheelchair men’s champion Kota Hokonuie (JPN), and female runner-up Madison De Rozario (AUS), return to stake a claim for this year’s title

SINGAPORE / TAMPA, Fla. (29 November 2019) – The stage is set for an epic showdown at the 2019 Standard Chartered Singapore Marathon (SCSM), which is now in its 18th edition and expecting over 50,000 registered runners from 133 countries, regions and territories during the three-day event. On the evening of 30 November, more than 50 athletes of championship caliber will represent the largest and strongest elite field in the event’s history, racing against each other to compete for a share of an SGD 420,000 total prize purse. Hear from some of the top competitors at the Pre-Race Press Conference here.

The elite men’s category will see multiple marathon winners, headlined by a diverse group of runners hailing from Kenya, Ethiopia, Morocco, Bahrain and more. This esteemed group includes last year’s champion, Joshua Kipkorir; from Kenya, Bahraini Benson Surei; and Ethiopian Yemane Tsegay.

In the women’s field, Priscah Cherono (KEN) returns to defend her title. Fellow countrywoman and last year’s runner-up, Stella Barsosio, arrives in great form, having just won the Sydney Marathon in September with a time of 2:24:33, setting the third-fastest course time ever. She will be joined by Ethiopian Mamitu Daska and Bahrain’s Merima Mohammed as they challenge for Cherono’s title.

Yemane Tsegay talking about racing in the evening and his goal of finishing first

Talking about his preparations for the race, medal hopeful Yemane Tsegay said “For me the evening race is no problem, we have training in the morning and evenings. I hope all athletes will love the first evening race because of the shine and the cities evening lights. I am very happy to come to this evening race.”

The 2019 SCSM will see an expanded elite field for the Wheelchair Marathon category, with the total athlete count at 16 strong. The field sees the return of last year’s men’s champion Kota Hokonuie (JPN), and female runner-up Madison de Rozario (AUS). They will face tough competition from American Joshua George and Australian Eliza Ault-Connell, who finished third last year.

SCSM 2018 Elite Wheelchair runner up Madison De Rozario shares her thoughts ahead of this year’s race

Sharing her thoughts on the evening race and route, 2018 elite wheelchair runner-up Madison de Rozario said “Singapore is so beautiful, to be honest I got distracted last year when going over the bridge. We know we’re not meant to be distracted by the view, but we cannot help it. Singapore is so beautiful, so going through it at night is going to be stunning.”

Duo looking to three-peat at the Singapore Open National Championships

The 2019 SCSM also hosts the National Championships – where top local runners compete for the Championship across four categories – the Men’s and Women’s Open and Masters.

Two-time National Champion, national marathon record holder and double Southeast Asian Games marathon gold medalist, Soh Rui Yong, will look to defend his title against his peers, which include Mohamed Iskandar and Giebert Foo – last year’s second and third place runners respectively – and seasoned runners Evan Chee and Ashley Liew.

Defending local category champion Soh Rui Yong shares his thoughts on Singapore’s first evening race

When asked about training for Singapore’s first evening race, Soh Rui Yong said “I usually work from 9 am – 6 pm. So all my hard trainings are done in the evenings which helps as I don’t have to acclimatise myself to an evening race so I am very happy about that. I think there will be a lot of energy on the ground because there will be more spectators out there cheering for their friends and loved ones or just out and about since it is a Saturday night. I am really looking forward to it as there will be a huge difference in the atmosphere!”

The women’s national category is headlined by Rachel See, who, like Soh, has won the last two editions of the National Championships. Joining her are veterans Yvonne Chee, Sharon Tan, with lawyer Verna Goh making her debut in the local elite category.

A big celebration for the running community

The all-new three-day race format kicks off this evening with the Kids Dash at 7.00 p.m. Children will race across 700-metres amidst a carnival of fun and games, complete with monster trucks and inflatable installation. The amped-up weekend festival extends into the weekend on Saturday with the Marathon, Half Marathon and Ekiden Relay flagging off at 6.00 p.m., taking runners through the Singapore skyline and past its iconic landmarks such as Garden’s by the Bay, Marina Bay Sands, the Esplanade, the Singapore Flyer and Marina Barrage. Finally, on Sunday, 1 December, participants in the 10km and 5km categories will begin their races at 6.30 a.m. and 8.30 a.m., respectively. Runners of all skill levels will enjoy an optimised route that includes additional hydration, and cooling zones.

Runners will also be warmly supported by thousands of spectators, who will fill up the spectator zones at Empress Lawn, The Promontory and The Float @ Marina, in addition to 27 entertainment points throughout the course. Spectators will be able to join in the activities such as Piloxing and Zumba sessions, or enjoy both old and new tunes from various musical acts. The event is open to spectators of all ages, with full views of athletes starting and finishing from the F1 Pit Building and the Float @ Marina Bay. Full spectator information can be found here.

“This year’s Standard Chartered Singapore Marathon will be historic, for several reasons. With the evening marathon start time and our strongest elite field together with the dedicated spectator zones, this has been our most ambitious race. As the race continues to gain global recognition, I would like to thank everyone, from runners, partners and stakeholders, for being so supportive since SCMS’ launch,” said Geoff Meyer, Managing Director of Asia for The IRONMAN Group.

Follow the Race Live From Anywhere in the World

Friends and family who wish to support and track the runners this year can do so through the official Standard Chartered Singapore Marathon mobile application which has been developed by Tata Consultancy Services (TCS). The application will deliver a digital race experience which will empower users with information such as live runner tracking, race-day information, registration details, social media integration and more. The new improved live-app that can be downloaded free from the App Store and Google Play Store.

Viewers from around the world will also be able to see the race on Facebook Watch through the Standard Chartered Singapore Marathon Facebook page, with live coverage beginning at 5:30 pm on Saturday, 30 November.

Getting to the race

The race area is well-served by the MRT and commuters are encouraged to utilise the MRT as their primary mode of transport to and from the area. While some bus services will be diverted due to the road closures, affected bus stops will be relocated to the nearest possible location. Commuters are advised to cater more travel time to account for bus service diversions. Specific bus diversion plans will be publicized before the event to facilitate route planning.

2019 SCSM participants or members of the public with enquiries about the road closures may call the SCSM Road Closure hotline at 6701 1230. The hotline will be available from 9.00 a.m. to 6.00 p.m. from 1 to 29 November, and will be available 24 hours on 30 November and 1 December. Information on road closures for the 2019 SCSM can be found on all SCSM social media pages and www.singaporemarathon.com. Members of the public may also wish to download Google Maps or Waze for real-time traffic and road closure updates. They can also visit OneMotoring.sg for further advice on commuting during the marathon weekend.

For more information on this year’s event, please visit www.SingaporeMarathon.com.

Your Ultimate Guide to Standard Chartered Singapore Marathon 2019

Team JustRunLah!
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Your Ultimate Guide to Standard Chartered Singapore Marathon 2019

The first evening race will be happening in Singapore this weekend! Before you get too excited, we are afraid you might miss out the littlest details. Don’t worry, we’ve got you covered! Here’s your ultimate guide to your running weekend.

Event Schedule

Race Weekend

KIDS DASH

Date: 29 November 2019 (Friday)
Venue: F1 Pit Building
Flag off time: 7:00 pm
Kids Dash Village Open: 5:00 pm to 9:00 pm

Standard Chartered Singapore Marathon 2019 Kids Dash Map

More information on Kids Dash can be found here.

FULL MARATHON

Date: 30 November 2019 (Saturday)
Venue: F1 Pit Building
Flag off time: 6:00 pm
Cut off time: 7hrs 30 mins
Race Village & Gear Bag Deposit: 4:00 pm to 6:30 pm
Gear Bag Deposit Close: 5:45 pm (Pen A – D), 6:00 pm (Pen E) & 6:15 pm (Pen F & G)
Public Access Timings: 7:00 pm to 3:00 am
Route Map: Click Here for Google Map

Standard Chartered Singapore Marathon 2019 Full Marathon Map

HALF MARATHON

Date: 30 November 2019 (Saturday)
Venue: F1 Pit Building
Flag off time: 6:00 pm
Cut off time: 4 hrs
Race Village & Gear Bag Deposit: 4:00 pm to 6:30 pm
Gear Bag Deposit Close: 5:45 pm (Pen A – D), 6:00 pm (Pen E) & 6:15 pm (Pen F & G)
Public Access Timings: 7:00 pm to 3:00 am
Route Map: Click Here for Google Map

Standard Chartered Singapore Marathon 2019 Half Marathon Map

TOYOTA EKIDEN

Date: 30 November 2019 (Saturday)
Venue: F1 Pit Building
Flag off time: 6:00 pm
Cut off time: 7 hrs 30 mins
Race Village & Gear Bag Deposit: 4:00 pm to 6:30 pm
Gear Bag Deposit Close: 5:45 pm (Pen A – D), 6:00 pm (Pen E) & 6:15 pm (Pen F & G)
Public Access Timings: 7:00 pm to 3:00 am
Route Map: Click Here for Google Map

Standard Chartered Singapore Marathon 2019 Toyota Ekiden Map

10 KM

Date: 1 December 2019 (Sunday)
Venue: F1 Pit Building
Flag off time: 6:30 am
Cut-off time: 2hrs 30 mins
Runner’s Access Timings: 5:00 am to 6:15 am
Gear Bag Deposit Close: 6.10 am (Pen A – E) & 8.10 am (Pen F & G)
Public Access Timings: 7:15 am to 11:00 am
Route Map:

Standard Chartered Singapore Marathon 2019 10km Map

5 KM

Date: 1 December 2019 (Sunday)
Venue: F1 Pit Building
Flag off time: 8:30 am
Cut-off time: 1hr 15 mins
Runner’s Access Timings: 5:00 am to 8:15 am
Gear Bag Deposit Close: 6.10 am (Pen A – E) & 8.10 am (Pen F & G)
Public Access Timings: 7:15 am to 11:00 am
Route Map:

Standard Chartered Singapore Marathon 2019 10km Map

For more information, download
Runner’s Information Guide
Toyota Ekiden Information Guide

Baggage Deposit Information

Please take note of the information and timings below:

Start Pen Information

The reporting place depends on which pen the runner is in. Make sure you report to the access point of the pen you belong to. You are able to find which pen you are in on your Race Bib.

Standard Chartered Singapore Marathon 2019 Start Venue Map

Be part of the first-ever evening SCSM race!

Come out and support the runners on Race Day. It’s not a Marathon without you. Come out and support runners on race day and watch your loved ones execute months and weeks of training first-hand!

SCSM 2019 Race App

Whether you are running or cheering on friends and family, this app is your essential companion to the race.

  1. SCSM Updates – Receive the latest updates by simply switching on the notification alert in your race app
  2. Race Info – Receive all race-related information
  3. Spectator Guide – comprehensive information for spectators which includes the 3 spectator zones
  4. Live Tracking – follow your runner’s progress on the racecourse and know their live location and where to cheer them on.

Spectator Zone

These spectator zones are strategically placed amidst multiple vantage points for spectators to catch a glimpse of the action and cheer on the runners.

Spectator Map

To find out more about different spectator zone, click here!

Traffic Advisory

Do take note there will be road closures. More information on road closures for SCSM 2019 can be found here and SCSM Official Website.

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

FREE Download on IOS & Android

All the best to the participants this weekend! Hope you have prepared well. Show up, put in your best and most importantly immerse yourself in the great event atmosphere. & Spectators, have lots of fun! It’s Ours to Run.

Reminder: Please check the official website as details might change any time by the organisers without warning.

Race Review: 2019 Halong Bay Heritage Marathon

Doctor Will
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Race Review: 2019 Halong Bay Heritage Marathon

Eleven years ago my friend Ethan talked me into running my first marathon. He’s been pretty good at talking me into things ever since then, so when he suggested we run the Halong Bay Heritage Marathon, it was easy to say yes.

Ethan lives in the US but was born in Vietnam, and comes back every couple of years to visit friends and extended family. This year he timed his trip so we could meet up in Ho Chi Minh City, then travel to Halong for a few days and run the race, before he went off to visit people and I returned to Singapore. Ethan has lots of good ideas, and I’m happy this was one of them. The Halong Bay Marathon is a small, scenic race that can be the centrepiece of a very fun trip.

RACE DAY

We gathered at 5 am for warm-up and safety briefings, though an email the night before informed us that the English-language announcer would be unavailable. Fortunately, Ethan speaks Vietnamese, so I still had a good idea of what was going on. Flag-off was scheduled for 5:30, and we went out on time (the Half Marathon, 10k, and 5k races would start later). The temperature was about 22C/72F at the start, and we would have about 40 minutes to run before sunrise. By the time we finished it was up to 26C/79F – hot by most US marathon standards, but pretty cool for Southeast Asia. One lucky break: it was overcast the entire morning, which meant we never had the sun beating down on us. That helped a lot.

The race started easily enough, without a lot of crowding. There were 686 finishers, so even accounting for those who started but didn’t finish, there was no traffic jam at all. We needed to be a bit careful in the first couple kilometres, as the highway we were on was under renovation and the construction left a lot of bumps in the road, which were not visible due to the limited lighting. Once the sun came up, that was not an issue anymore.

Ethan and I had driven along the route during the previous few days, so we had an idea of what to expect. The race goes along the coast of Halong Bay, an out-and-back route with a turnaround at about 21km (the return route was a little different, going farther inland for a few kilometres). In some areas, the roads were closed, so except for the occasional motorbike that went around the barriers, we had the streets to ourselves. In other places, we shared the road with trucks and taxis, so you needed to stay aware of your surroundings.

It’s a very flat route, with one notable exception: the Bãi Cháy Bridge, a kilometre-long cable bridge. The views from the bridge are pretty amazing, which almost makes up for the steep climb you have to do to get up to it. That wasn’t a big deal the first time we went over it, at about the 5km point. It was a much bigger deal when we went over it at the 36km point on our way back. I started cursing Ethan at that point for getting us into this, and realized that his name makes a pretty good swear word, as in “You really Ethaned me” or “Wow, you sure Ethaned that up.” You get the idea. Anyway, the first trip across the bridge was uneventful, though on the return we shared the sidewalk with motorbikes. That was not ideal. I’m afraid I may have said some things that did not support good international relations.Marathon route map

Ethan and I ran together for about 28 kilometres. For the last year or so he’s been using a run/walk strategy, and I followed his plan, which seemed to work pretty well. He got ahead of me, though, and I never caught him again. I had jumped off the route for a quick pit stop and was feeling some hamstring pain by that point, and was never able to catch up (important note: there were only three porta-potties along the entire way, and they were a bit primitive – be sure to take care of any important business before the Start). Going alone at that point, and without a big crowd of runners around (and no spectators), I found myself getting slower. We like to say that running a marathon is more mental than physical, and I think that’s true – without any support, and without feeling pushed or pulled along by other runners, I found it hard to pick up the pace. I feel like that’s something I need to work on (for the record, Ethan finished 16 minutes before I did).

Once we hit 32km the water stations seemed a bit farther apart, which is strange since that’s when you need them more. One station had run out of water and only had their isotonic drink. I didn’t want to drink it – never do anything new on race day, especially putting something untested into your stomach – but I was so thirsty I needed at least a few sips. It didn’t seem to do me any harm.

I could see the Finish, at the large exhibition center, long before I got there. It’s motivating to see the end, but then a bit demotivating to look at your GPS and realize how much farther you actually have to go. Once I got into the last kilometre, though, the tiredness faded and I finished strong. There were plenty of “Go USA!” cheers as I approached the Finish Line, so that helped. I could have used those folks about 10 kilometres earlier.

Marathoners at the Finish Line
It was fun to see people’s faces when we told them Ethan was from the US and I live in Asia.

Oh, and in a fun (?) twist of fate…earlier this summer, when my Employment Pass was approved, Ethan said “Now that we know you’ll be living in Singapore, I see the Standard Chartered Singapore Marathon is the next weekend. How about I stay an extra week and we do that one, too?” So, yeah, we’re doing two marathons six days apart.

AN INTERNATIONAL FIELD

Despite being a small race, it attracts plenty of international runners. There were a lot of people from the Philippines, and also from Indonesia. I met two runners from Malaysia, and saw a couple of Singapore shirts, and passed two people from Taiwan near the end. Not everyone was there for the Full Marathon; our hotel had a large family from Manila with everyone running the Half. There were, of course, plenty of people from Vietnam, though most seemed to be from out of town rather than from around Halong.

This was also a good race for first-timers, due to the flat course and the weather. The day before the race we hung out with Tuấn Anh, a university student down from Hanoi for his first marathon, and when we connected with him at the race we saw he was running with Kok Ming from Malacca, who was also running his first marathon (I think they have both already picked their second race, in 2020, so yay for them!). Quite a few of the Philippine half-marathoners at our hotel were also doing their first long race.

Runners before the start
Tuấn Anh, me, Ethan, and Kok Ming before the start. (photo by Đào Tuấn Anh)

TRAVEL AND LOGISTICS

Part of the attraction of this event is not only the race but also Halong Bay itself. I had been hearing about this place for years, and had wanted to visit; this event offered a good excuse. In the days before the race, Ethan and I did a 2-day/1-night bay cruise about the Paradise Luxury, which I highly recommend. This was a small cruise ship (only 13 cabins, I think) that provided a very personalized experience. We stopped at a few points around the Bay to hike or kayak or otherwise take in the sights, and the food and activities and accommodations aboard were first-rate. I highly recommend taking the opportunity to cruise around Halong Bay if you are heading there for the race.Halong Bay

The marathon had official hotels, with transportation to the race. However, we chose to stay in a smaller hotel within walking distance, and we are so glad we did. We stayed at BBQ Hostel, a small family-owned hotel that was a couple of blocks from the Start/Finish area. They have a variety of rooms, from traditional dorm-style hostel rooms to fancy rooms for people travelling together. The family who runs it was so incredibly helpful when it came to finding our way around, making arrangements for transportation, and ensuring all the runners got out the door when they needed to early in the morning. There are a ton of hotels around Halong but I would stay with these folks every time.

Getting to Halong Bay requires some prior planning. There are two airports within an hour’s drive; we flew into Haiphong, while some may fly into the new Van Don airport. Your hotel or cruise company can help you arrange a car. You can also fly into Hanoi and take a bus, train, or car to Halong Bay. If you are doing a cruise, many of the cruise companies will have a shuttle from Hanoi. Interestingly, the marathon had a packet pickup in Hanoi prior to Saturday’s packet pickup in Halong.

GO FOR IT

The Halong Bay Heritage Marathon is a great opportunity to run somewhere other than your hometown. With a flat course, relatively cool temperatures, and great views, it can be both a fast race and a fun one. Do yourself a favor and add in a bay cruise, and this run can turn into a very nice runcation.

2019 Standard Chartered Singapore Marathon Attracts Stellar Lineup Of Leading International Marathoners

Team JustRunLah!
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2019 Standard Chartered Singapore Marathon Attracts Stellar Lineup Of Leading International Marathoners
  • 2018 men’s SCSM champion Joshua Kipkorir and 2015 World Championships Marathon runner-up Yemane Tsegay headline men’s side of most competitive field to date
  • Kenyan Priscah Cherono returns to defend her crown against last year’s runner up Stella Barsosio and 16 others in the women’s field for a stellar overall elite lineup

With just three days to go, the Standard Chartered Singapore Marathon (SCSM) has announced its most competitive field of elite athletes to date. This year’s elite field is the most diverse in the event’s history, boasting a total of 55 athletes from 18 different countries, regions or territories, more than double the 2018 field.

The competitive pedigree of the field has seen a significant increase with 2015 World Championships Marathon silver medalist, 2018 Ottawa Marathon Champion and Fukuoka Marathon silver medalist Yemane Tsegay (ETH) taking on defending champion Joshua Kipkorir (KEN). Other notable runners who will be making their Singapore debut include 10,000m Asian Games Champion Hassan Chani, 2018 Commonwealth Games Silver medalist Solomon Mutai of Uganda, and Kenyan Eliud Kiptanui.

Speaking ahead of his Singapore Marathon debut, Yemane Tsegay said, “It will be different racing at night, I have changed my training and been doing some longer runs at 6 pm at home in Addis Ababa as part of my build-up. The start time should make things cooler this year so I’m hoping to be competitive and challenge for the title.”

2018 Women’s elite champion Priscah Cherono (KEN) will return to defend her title against quality competitors, including compatriot and last year’s runner-up Stella Barsosio (KEN), as well as the 2019 Sydney Marathon Champion and bronze medalist in the 2017 New York City Marathon, Mamitu Daska (ETH). Together, both the male and female elite runners will compete for the total marathon open category prize pool of $244,000 USD.

As Southeastern Asia’s only IAAF Gold Label event since 2012, race organisers are confident that the refinements will result in improved performances for all runners. Geoff Meyer, Managing Director for The IRONMAN Group’s Asia region said, “We’ve got an incredibly competitive field this year, and the evening flag-off will be a plus for runners from all categories. The large field of past winners from other significant running races vying for glory here, really speaks to the growth of the Standard Chartered Singapore Marathon and puts us in good stead as a candidate race for the Abbott World Marathon Majors.”

The elite Wheelchair Marathon category returns for its second consecutive year with a field of 16 elite wheelchair athletes, the biggest to date. Making a return this year is 2018 SCSM Champion Kota Hokonuie (JPN), who will look to duplicate his performance from last year and take this year’s top spot. Hokonuie will face stiff competition from Sho Watanabe (JPN), 2016 Tokyo Marathon Champion and Joshua George (USA), three-time winner of the Chicago Marathon (2004, 2006, 2014) and 2015 London Marathon Champion. In the women’s race, Australians Madison de Rozario and Eliza Ault-Connell have both returned to fight it out for gold, having finished second and third in SCSM 2018 respectively. Both women are strong favorites and in top condition after strong performances at the World Para Athletics Championships in Dubai earlier this month.

The three-day event from 29 November – 1 December celebrates the sport of running beneath Singapore’s iconic skyline. Runners in the Marathon and Half-Marathon categories will flag off in several waves beginning at 6.00 p.m. on Saturday, 30 November, running through iconic places in the heart of Singapore.

Beginning at the F1 Pit Building, the same starting location as marathon and half-marathon runners, participants in the 10km and 5km categories will commence their races on the morning of 1 December (Sunday) at 6.30 a.m. and 8.30 a.m., respectively. Race weekend begins on 29 November (Friday) when the Kids Dash will flag off at 7.00 p.m. with children racing for 700-metres in a fun-filled atmosphere, complete with carnival games, monster trucks, and inflatable installations.

To register or for more information, please visit www.singaporemarathon.com. Standard Chartered Cardholders will enjoy 15% off registration fee across all categories.

My Nanjing Journey – Translaoshan 110km (by Supertramp)

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My Nanjing Journey – Translaoshan 110km (by Supertramp)

Nanjing, an ancient city that once served as the capital of several  dynasties, notably during the time of Eastern Wu of Romance of Three Kingdoms fame and the Ming Dynasty. And this October, I find myself at Nanjing, taking part in the 4th edition of Translaoshan Trailrunning Challenge in the 110km category.

Wild Till The End
A ITRA certified course
Laoshan

Something worth mentioning here. Upon registration, I was added to a WeChat group chat where the organisers and runners frequently shared information about the race. I find this very helpful as it gave live updates to ongoing changes as and when they happened. It was also here that I got to know there will be quite a fair bit of thorny plants along the way that made me decided to bring along my old tights instead of a new one. The 2 days the team went out to place the markers they even took photos and videos along the way to highlight potential confusing junctions and sharing them with us. Must say I was pretty impressed by this.

Travelling to Nanjing was easy. It is just 5hrs away with a direct flight from Singapore which was part of the reason I decided on this – travel convenience. From the airport it was then a less than an hour airport bus ride to the city where our hotel was. The hotel was also where the race pack collection and race briefing was done.

As we arrived late, we missed the race briefing but it was broadcasted live for those runners who could not make it in time. Race pack collection was available till 2200hrs a day before the race and I got mine collected after going through the mandatory gear check and medical report submissions. We knew it was going to be cold at night but I did not expect it to be that cold and I was actually in just a tee and shorts. Thus I found myself being the only one from airport to hotel to be in shorts. The organising team expressed concern when they saw me in shorts and kept advising me not to be in shorts during the race as the temperature might drop below 10 deg C for the race night.  Onwards to dinner before turning in for the night for the early day the following day.

Race pack collection
Submitting medical reports

Shuttle bus to race site leaves at 0540hrs thus we were up by 0400hrs. Got myself all decked out and headed out into a chilly morning with my gloves and arm sleeves on. The shuttle bus journey took about an hour and we reached the race site at about 0630hrs with flag off for 110km at 0700hrs. We just walked around taking photos while waiting for the pen to open. As with before, I did not do drop bags as I seriously do not see the need for anything I might need midway that I do not already carry with me.

That’s me

Here to send me off

About 5mins before the flag we had our little warm up routine conducted by a rather lively fitness instructor. But I do not do warm ups, so I just stood around while the rest were bouncing up and down. At 0700hrs, we were off.

Prior to start

Off I went

Took it easy all the way adopting my usual running on flats and descents and walking on ascents, taking photos of anything that interests me. I was a tourist afterall. Shortly after the start I removed my arm sleeves as it started to get warm and I removed my gloves whenever I was out in open areas. Laoshan is not very tall, only about 400m at its height. So we were essentially going across Laoshan running up and down along the way. With no big climbs meant we had a lot of small climbs which can be more tiring than a few single big climbs. There were also some giant rocks we had to climb over and it was a tad challenging at times.

Climbed up through these spiky rocks and down a similar path in the night

A runner carrying poles walked passed me once and asked why was I not using poles since I was doing 110km. I just smiled and said I do not know how to use poles. That is the thing really, poles and I are not really good friends. Most runners I encountered were carrying poles but I think not many are actually proficient in them. There was this female runner I encountered not long after the start who was fiddling with her poles and I was nearly skewered by her. So as I was passing her I told her to be careful with her poles. Then to my utter amazement, she asked me how to extend her poles. I did not know what poles she was using but since she asked I just took them over and tried the only thing I know – pull. And the poles locked. I handed them back to her and told her how it works. I ventured a question and asked if this was the first time she was using poles and she said yes. I must say I was shocked and impressed at the same time that she actually dared to try pole using for the first time during a 110km.

A wall section I came across
A slow blue man jumps over the broken log

Was pleasantly surprise that they were also serving Gatorade just like Dali but was a tad disappointment there were no Coke this time round. This would be my first ultra trail without Coke and it did feel a little weird without it. So I just made do with whatever they have and got on with it. There were some interesting local snacks at some of the CPs but I did not eat any of them as my tummy might not agree with them. So I only had those I am familiar with like oranges and bread.

A very popular snack amongst the runners but I did not take any
A typical CP

Was going along well past CP3 slowly gaining a 2hrs buffer. Had wanted to get the buffers in as I may need them for the night section. So I was pretty satisfied with my progress then.

Stunned that the deer was stunned

Then something unexpected happened. I tripped and fell. While running on a relatively flat gravel path filled with small rocks and such, I tripped on something and I crashed forward. Tried to recover my balance after the trip but failed and I landed onto the path. Hard. Fearing the worst I flipped myself over and sat up. A runner ran by and checked if I was okay to which I replied I just needed to sit for a while. It was only 38km. Is my game over after just 38km? I got up after a while and checked myself. Saw my tights around my right knee were torn wide open and I seem to have some scratches on my right arm. But other than that I seemed to be fine. Tried running again and I felt okay so it was game on. About 100m out I felt something wet on my left palm and I lifted my hand up and saw blood. There was a small cut on my left palm (gloves were off) and it was trickling blood. As I had no clean water with me (both flasks with Gatorade) I could not wash the blood off. Soon after I reached a junction and there were some marshals there having lunch while waiting for us. I asked for water and one of them kindly assisted me to wash my hand and told me to seek medical attention at the upcoming CP. Before reaching the next CP which was CP4, I noticed my right knee was bleeding as well though I felt nothing. I then happened to touch my forehead and realised I had soil on my forehead. Damn, did I hit my head too? Ran past 2 marshals and had them checked out my head and fortunately I was told my head was still intact. So I guess the soil came from my hands when I wiped my forehead with them.

At CP4 the medics came to me immediately as apparently someone had radioed in beforehand that a runner fell and was coming in. They asked if I was okay to which I said yes. They offered to apply iodine to my wounds and I agreed. I was a little worried that I may be asked to DNF if they deemed my injuries serious and luckily it was not (or so I thought). So I was allowed to carry on. Surprisingly I did not lose time due to the fall as I left CP4 now armed with a 2.5hrs buffer.

After studying the course profile before the race, I decided that I want to reach CP5 by 1700hrs which was before nightfall (sunset the previous day around 1730hrs) as I wanted to have time to get my headlamp out at a CP and not midway. Seeing the elevation gain of 1922m by CP5 (52km), I deduced I should be able to make it by 1700hrs. I got there much earlier instead at 1600hrs so it was a 3hrs buffer now. Got my headlamps out and I moved off ready for the night.

I guessed I moved faster than I expected and the sun set slightly later that day as when I entered CP6 it was only around 1740hrs. 3.5hrs buffer now. CP6 was the drop bag station and many runners were changing their gear there. But since I had no drop bag I did not linger long and moved off shortly with my headlamp turned on now.

Drop bags

At the next junction before entering the forested area again, a volunteer cautioned me about small animals we may encounter. Since I was not trained in unarmed combat, I decided I needed a weapon for self defence in case I was fortunate enough to meet a bear. So I found a fallen branch and broke it into a length I was comfortable with and carried it along letting it act as a pole as well.

The trails were pretty well marked with reflectors lined up all the way. I practically just aimed for reflectors after reflectors and kept moving up and down. Soon enough I entered CP7 and almost right away a volunteer stuffed a bowl of noodles into my hands telling me to quickly eat the chicken soup noodle. I did not actually intended to eat anything but seeing their enthusiasm I just went along and ate the noodle. Though I was told this was a chicken soup noodle I could clearly see the bowl labelled as seafood noodle so I was confused. It was only later that I got to know CP7 had hot chicken soup and the volunteers took it upon themselves to use the soup instead of plain hot water to make the cup noodles for us. Pretty thoughtful I must say. However something expected happened – I started to shiver. Even as I was eating the hot noodles I started shivering. I did not know why but the more hot soup I drank the colder I got. Not a good sign. So I quickly unpacked my windbreaker and wrapped myself in it. Not wanting to linger longer I decided to move off right away. It suddenly got so cold that despite being in my windbreaker and my gloves on, I was trembling so much that I was not able to hold on to a biscuit I was biting on and I dropped it. Oh my. After about 10mins of constant moving I finally warmed up enough to resume running/walking proper. 4hrs buffer at CP7.

My hot chicken soup noodle
Shivering while photo was taken

On the way to CP8 somewhere in the trails the Z monster came. After failing to fight it off, I decided it was best I take a quick nap there and then. So I sat down by the side of the trail for a nap. I initially turned off my headlamp to conserve battery and it got pitch dark right away. I closed my eyes for a short while before deciding to leave the headlamp on. I was not afraid of the dark but I was more wary of runners not seeing me and bumping into me or worse still, I might scare the hell out of them suddenly seeing a figure sitting by the side. So I dozed off for maybe about 5mins before a runner came up behind me and that woke me up. So I got up and moved along feeling slightly better.

It was always a struggle for me at night especially when I always move alone. My speed dropped as I found myself frequently shutting my eyes. When I entered CP8 I decided to take a longer nap there as I did not want to continue risk sleep walking in the trails. So I asked the volunteers there to help wake me up in 20mins time and I sat on a chair, pulled up my hood and went to sleep. Before I know it, I was woken up by them saying 20mins was up. I was pretty numbed by the cold by then, which was what I expected. The volunteers there offered me a hot cup of ginger tea which I gratefully accepted. But then it happened again; the more I drank the colder I got. After they helped me refilled my bottles I got ready to move off. I still remember one of the volunteers even came over to me and told me “it is time for me to move off”.

The night got colder as I went along. It was so cold that I did not unzip my windbreaker like I did in HK100 even when I was running. But even with the sleep bug hovering around me, my spirits were pretty high. I was alone most of the time as I think I was amongst the last pack of runners already. Soon enough I found myself sleepwalking again. But as it was now too cold to nap along the way, I pushed on and struggled to CP9.

Upon entering CP9, my first question to the volunteers was if is there a place for me to lay down and sleep. I was quickly told no and then I was surprised when they told me I cannot sleep there. I was amused that I was denied sleep so I asked why and I was then told the weather was too cold to be sleeping there as we may get hypothermia and I can see they themselves were also shivering even with their thermal wear on. But I was having none of that as I reasoned me falling asleep out in the mountains was far more dangerous than sleeping at a CP with volunteers around. So I insisted on sleeping and asked them to help wake me in 30mins time. I got myself a chair by a table and proceeded to sleep by laying my head on the table. A volunteer immediately came over and wrapped me in an emergency blanket. Though I knew that was not how the blanket should be used but I did not reject it as I knew they merely wanted to help. Plus, I was too tired to bother. In my dreamland I overheard the volunteers expressing surprise that I really meant to sleep before another runner told them I had also slept at CP8. I reasoned maybe they do not usually come across runners who sleep in the middle of a race.

Feeling fully charged after the 30mins power nap, I got up, refilled my flasks and moved off after thanking the volunteers for their care. My time buffer had been withered down to 2.5hrs now but I was not worried even though the next section to CP10 was the toughest with the steepest elevation gain of over 800m. Along the way I caught up with a runner I saw at CP9 right before I went to sleep and he remarked “You really are fast”. I just told them I really needed sleep and with sleep I can move faster. But he said he cannot trust himself enough to sleep AND wake up so he never dared to sleep. We each have our own ways to manage our runs and there are no right or wrongs. Whichever works for us, works for us. This section was pretty mental as just as I thought I was done with the ascents and had started on descending, up I went to the peak of the mountain again. Not amused by the sudden ascent, I keep checking my gpx to make sure I was on the right track. Finally at around 0800hrs, I descended to CP10!

As day had already broke and I will be on my home run, I took a longer break here and kept my windbreaker. I was offered hot mutton soup but I do not eat meh meh so I politely declined. But the volunteer persisted in feeding me and she came back to me with a piece of salted duck meat. I thanked her and slowly bite into the meat while preparing myself to move off. To my surprise she came back with another piece of duck meat and told me to eat more. I find it fairly amusing as I have never been force fed during races before but I really do appreciate the concern the team there showed towards the runners. Only 1.5hrs of time buffer but I knew I will make it back in time.

After clearing the last ascent albeit very very slowly, I started running more. Only about 5km to the finishing now. A couple of runners expressed their surprise I was still able to run at this stage when I ran passed them. Some of them told me their legs were gone by now and they can only hope to limp back to the finishing. Seeing the amount of time we had I confidently told them I will see them at the finishing line later as I was very sure everyone I saw then would be able to complete the race. At 1043hrs, I crossed the finish line and was done with my 5th 100km trail and 27th ultra marathon.

Fly flag fly

With me at the start and at the end

Race Director Li giving all finishers a hug

The medal
Finisher vest
Crystal ball for 110km finishers

Post note: Upon returning to Singapore I went for a medical check up as I thought I might have bruised my ribs during the fall as I could not take deep breathes during the run after the fall. It felt worse post race as I experienced pain getting up and laying down. It turned out after getting an X-ray that I had actually fractured my 5th anterior rib. My first slightly more serious injury from a race but I am almost fully recovered now. Accidents can happen anywhere so just have to be more careful in future. Back to running now. 😉

Preamble before my 9th Marathon: SCSM2019 (by KenJoe)

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Preamble before my 9th Marathon: SCSM2019 (by KenJoe)

6 days more at time of writing to my 9th marathon.  I will be participating in the Standard Chartered Singapore Marathon (SCSM 2019).  (Stats: 4 Sundown Marathons, 1 Gold Coast Airport Marathon and 3 SCSMs since 2015).

This year I cut down on the physical races due to budget and to a more conscious effort to reduce carbon footprints. I ran more though with more free virtual challenges and virtual races with 42race and Spacebib – no medals, no tees, just digital badges and virtual pride.

I have already run 1491.55 km for the year, a record for myself.

Medical scares and injury struck a few times, in April and in August. I switched from daily runs of shorter distances to non-daily ones of shorter distances. And when I somewhat recovered a fair bit in late September I switched to non-daily and longer distances.

Just when I was down with Plantar Fasciitis (PF), TyreLady asked me if I could join as Low Carbon Zero Waste Runners for SCSM2019.  I still love medals and want to PB with sub-6 hour. (Okay, I did plan to donate all medals for recycling before I expire.) And I was still rather green with Green Initiatives so I was hesitant. And I wasn’t sure how long I will take to recover from PF. The list went on. But I said yes in the end.  After all, I had been running the SCSM as a green ambassador in the past and I have already registered for the FM.

Most of my training runs are done with bare minimal ie a singlet and shorts and a pair of socks and running shoes.  Add a recycled bottle for hydration for the longer runs and a gel if I go beyond 1.5 hours. I just used the Park Connector nearby so it’s really low carbon and zero waste in a sense. I made sure to trash the gels after consumption each run into the proper bins along the route.  These are some snapshots taken recently of the almost daily route.

Luckily for me, the PF on my left foot recovered in mid-October, despite me continuing with my running but with some of my own ‘healing’ routines.

I squeezed in two 32 km races two weeks apart to test out my pacing strategies about 5 weeks before the race. I must say this is probably the most structured training I ever put myself through in preparation for a marathon.

I feel a bit excited and also slightly apprehensive.  How do I taper properly, was there something more I should do etc, I guess the normal jitters pre-race.   I don’t know how I will fare on that day given that Marathon can be quite unpredictable.   I have executed what I can plan.  I have the pace that I will stick to in mind having tried out the various combination in training so far.  It will be slower than the last 32 km average pace of course. The rest is up to that day’s condition and performance. With God’s Grace, it will be a good day to run my best marathon yet.  In the meantime run free (carbon and waste-free too), run safe and run happy.  By the way, I should be coming back after the marathon to do the 10 km for breakfast too! Appreciate if all runners, at the minimal, would bin the paper cups and gel waste into the trash bins provided!  And I am also still running for the SCS to support the fight against cancer. 

Note: I also made use of the Medium platform to share some thoughts on running too, so if you are interested, you can find me on https://medium.com/@kenjoe.

Race Review: SGX Bull Run 2019

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Race Review: SGX Bull Run 2019

SGX Bull Run 2019 was held on 8th November 2019 at the Marina Float. The race boasts of many sponsors inclusive of SGX, Thai Beverage. Managed to get free bib from Sasseur Reits, the company was giving away free bibs, but runners will need to sign up with them and collect the race pack from their office.

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