Whether you’re new to the workout scene, or you’re a fitness fanatic, it’s important that you keep your body in good shape. When it comes to endurance, nutrition is a key factor, so keeping control of your calories and taking several factors into account such as your body weight, how fast and long you run, as well as your training frequency is crucial. Here are five nutrition tips for boosting your endurance.
Eat a Healthy Breakfast
If you tend to exercise first thing in the morning, make sure that you get up early enough to have breakfast at least one hour before beginning your workout. Not only will this give you the energy you need to succeed, it will raise your blood sugar too. If you don’t eat, you may feel lightheaded or sluggish when working out, making it harder for you to stay on track. We all know how important it is to follow a balanced diet, so getting your day off to a good start with a healthy breakfast can help to boost endurance.
Size Matters
It can be all too easy to overeat before exercise, however, you may not realize the impact it can be having on your health. To help boost endurance and stamina, make sure to eat large meals between three and four hours before you exercise. If you are having a small meal, make sure to eat two to three hours before. If you eat too much, you may feel sluggish and rundown, which will have an impact on how much energy and endurance you have for your workout. It’s also important to stay hydrated throughout your fitness regime. Dehydration can cause you to lose focus, so make sure to avoid carbonated beverages and instead, swap them for plenty of water.
Choose Your Carbs Wisely
What you may not know is that carbs aren’t all the same. The two groups that you must keep in mind are complex carbs, and simple carbs. Complex carbs are broken down in the body throughout a long period, helping to provide you with energy and endurance throughout the day, whereas simple carbs are absorbed straight away, helping to boost your glucose levels. If you want to increase your stamina straight away, simple carbs can be quite beneficial.
Avoid Caffeine Before Running
Many of us drink cups of coffee to get us through the day, however, when it comes to running and fitness, it’s best to avoid caffeine as much as you can. While caffeine increases your blood sugar and heart rate, which in turn can help you go faster, it will wear you down faster. It’s better to have caffeine after working out, rather than having a quick burst of energy at the beginning of your workout.
Try Natural Energy Boosters
There are various natural supplements that may be able to help when it comes to improving your general physical performance. You can purchase nutrient rich products from Basik Nutrition, helping to provide you with natural energy while supporting your overall health. Whether you’re wanting to improve your fitness, prepare for a marathon, or boost your stamina, natural supplements can be a huge help.
Whether you’re working out in the gym or going for a long run, it can be all too easy to fall at the first hurdle, especially if you’re running out of breath. To help boost your endurance, make sure to eat a healthy breakfast before you start, pick your carbs wisely, as well as try out natural energy boosters such as supplements which can help you on your fitness journey, giving you the endurance and stamina you need to stay moving.
It was a thrilling accomplishment with approximately 9,000 participants who took part in the very first leg of the IJM Allianz Duo Highway Challenge 2019 on an early Sunday morning. With the event taking place on the New Pantai Expressway (NPE) Highway, the challenge had participants running a distance of 10KM and 21KM.
The IJM Allianz Duo Highway Challenge has attracted international participants since it opened an international category two years ago. This year was no different and saw the organizers welcoming runners from countries such as Singapore, Kenya, Nigeria, Hong Kong, China, Japan, Korea, Australia, Brunei, Thailand, and Sweden.
The early morning run, which is the first leg of this year’s IJM Allianz Duo Highway Challenge, began with scores of runners gathering at the main entrance of Sunway Pyramid. As part of the experience, the main entrance of the mall had been transformed into an outdoor Race Village, complete with a winner’s podium, VIP room, locker facilities, partner booths and a line of food trucks. Many arrived as early as 4:30 am to warm up before the first flag off.
Flag-off began first for the 21KM run at 5:30 am. Then, at 6:10 am for the 10KM run respectively. Both runs went smoothly with racers making it to the finish line sporting little to no casualties.
Post-race, race participants and their supporters were treated to the winner’s award ceremony and a Zumba session held within the Race Village itself to top off the fun. They could also fuel and hydrate themselves from a line of food trucks from Milo, Nestle, Fitness Breakfast and more.
The IJM Allianz Duo Highway Challenge was held in partnership with IJM Corporation Berhad (IJM) and Allianz Malaysia Berhad as the title sponsors. There will be an upcoming second leg held on 24 August 2019 which will be the first-ever night run organised by the series. The Besraya Highway Challenge is expected to attract 7,000 participants across three events which is a challenging 26KM run, 13KM run and a 13KM relay run challenge.
Organised by Besraya (M) Sdn Bhd (Besraya) and New Pantai Expressway Sdn Bhd (NPE) under IJM’s toll division and EC Pixels, the organizers took extra measures and precautions to ensure in making sure the safety of the runners by providing a fully closed highway and most importantly, making sure the participants have a great and memorable run.
IJM Allianz Duo Highway Challenge 2019 is supported by our Title Partner: IJM Corporation Berhad and Allianz Malaysia Berhad, Platinum Partner: EXSIM & Touch N GO Digital, Gold Partner: Magnetic Control System & Nivea Men, Silver Partner: System Builders, Official Timing: Coros, Official Isotonic and Drink: 100 Plus & ICE Mountain, Official Online Portal: Justonline & Partners: Affin Hwang, Beaute Library, Fitness First, IJM Land, RockTape, Sunway Pyramid, Sunway Velocity, Nestle MILO, Nestle Fitnesse and Movement First.
Orienteering is the sport of navigation where you combine running, map reading and decision making all in one single activity! The sport can take place in any urban built-up area or forest terrain overseas. Runners will be given a map/route according to their age/gender and they will need to clear the different checkpoints. Without a set route or signs to guide them, participants have to plan the quickest way to get to the checkpoints pre-marked on a physical map, which may sometimes come with clues and the person/team that returns the fastest and in the correct sequence wins!
The International Orienteering Federation (IOF) governs four orienteering disciplines: foot orienteering, mountain bike orienteering, ski orienteering, and trail orienteering. The IOF was founded in 1961 and recognised by the International Olympic Committee (IOC) in 1977.
Who is it for?
Orienteering is a fulfilling sport for all ages who want to keep themselves fit mentally as well as physically, or simply for anyone who wants to add a variety to their leisure activities. It does not matter how young-old or fit you are as the progression will be planned against your own pace to suit you.
Types of Orienteering
Classic Orienteering
Classic orienteering involves a race between controls in a preset order. The winner is the person who completes the course in the shortest time. You must visit the controls in the sequence shown in your map, different categories have a different map, so do not follow any other racer during the course.
Score Orienteering
Competitors visit as many controls as possible within a time limit. There is usually a mass start (rather than staggered), with a time limit. Controls may have different point values depending on difficulty, and there is a point penalty for each minute late. The competitor with the most points is the winner. Control points are placed on features on the map that can be clearly identified on the ground. Control points are marked in the terrain by white and orange “flags”.
Learn The Orienteering Symbols
Triangle: The start location
Circle: The control location
Double Circle: Represent the Finish location, in some instead START and FINISH could be at the same location
Purple Line: This is a classific orienteering format, You must visit the control in this order but it does not show you how to run to the control.
Sample Of An Orienteering Map
Find out more about orienteering in Singapore here
We bet you are intrigued, so why not try it out yourself? There are a number of orienteering events in Singapore, and the next one will be happening soon!
Join O-Training 4 @ Bishan / Get Active Singapore
Date/Time: 3rd – 4th Aug 2019, 9 am – 12 pm
Location: Bishan Community Club, Singapore
Race Category/Price: – Single Race ($7.50) – Student ($5.00) – Team of 2 ($12.50) – Team of 3 ($19.00) – Team of 4 ($25.00)
Sesame Street, the famous and well-loved children’s television program in the world, turns 50. As part of its golden celebration, Heroes has partnered with Sesame Workshop to introduce Sesame Street Fun Run Tour Asia. The Sesame Street Run will make its appearance on our sunny island, Singapore, on 17th November at Our Tampines Hub.
Entitled “Sesame Street’s 50 Years and Counting Run”, the run is not just your ordinary run but a run to celebrate five decades of Sesame Street and Counting! This historic running event features a five-kilometer family fun run across all ages. Relive your childhood as you meet your favorite Sesame Street characters like Elmo, Big Bird, Cookie Monster and the gang at the starting line.
The running tour kicks off in the Philippines. The revelry continues as Sesame Street goes to other Southeast Asian countries – Thailand, Malaysia, Indonesia, and Singapore.
Witness Sesame Street Giant Birthday cake blowout before the flag off with a special countdown by Count Von Count and get showered with Abby’s Magic Dust before running into a fun-filled 5KM Sesame Street Run.
The festivity remains after the Sesame Street Run. Dance, play and learn with your family and friends at their interactive booths featuring Sesame Street’s furry friends.
Race Details:
Date/Time: 17 November 2019, 07:00am Location: Our Tampines Hub, Singapore Categories: 5 KM Fun Run
Asia leading multisport brand TRI-Factor had attracted more than 3500 triathletes across 2 triathlon weekends in TF Indonesia, Belitung (6-7 July 2019), TF Malaysia, Putrajaya (13-14 July 2019) and TF Singapore (14 July 2019). The mega triathlon festival attracted a diverse group of athletes from more than 37 different countries racing across various duathlon and triathlon categories.
The Inaugural edition of TRI-Factor Triathlon in Belitung, Indonesia was graced by 2019 Presidential candidate Mr Sandiaga Uno emerge 3rd position in the TF Standard Category among other athletes in his age category.
The 11th edition of TRI-Factor Triathlon in Singapore was flagged off by top government officials from the Republic of China, Quzhou along with Orange Room executives. Top 3 male and female were awarded direct qualification slots for the World Championship in China. Australian Mr. Michael Cassinides and Vietnamese Ms. Thuyvi Pham emerged overall champion for Singapore TF Standard Category with a time of 2hours 12minutes and 33 seconds and 2 hours 38 minutes and 07 seconds.
The 3rd Edition of TRI-Factor Triathlon in Putrajaya, Malaysia saw a surge in participation in the newly introduced TF Standard distance category in 2019. The all-inclusive event included categories for those with special needs for the Mighty Star category.
Overall TF Top Female ranking Indonesian athlete Ms. Nethavani Octaria took the top spot across 2 consecutive weekings in both the TF Enduro (1.5km Swim-80km Bike-20km Run) category in Indonesia, Belitung and TF60 (2.25km Swim-42km Bike-15km Run) category in Singapore with a time of 4 hours 31 minutes and 41 seconds and 3 hours 23 minutes and
1 second respectively. She qualifies to race in the elite wave with the professional athletes in the TF World Championship on 22nd September 2019. Ms. Octaria, says, “I am happy with the win today as there are many strong athletes racing and I want to thank TRI-Factor for putting up another well-organized event”.
Mr. Elvin Ting, Managing Director of Orange Room Pte Ltd., says, “I am proud of the TRI-Factor team in Singapore, Malaysia and Indonesia who successfully executed 3 major triathlons across 2 weekends. The culmination of this movement will be held in the beautiful city of Quzhou, China for our World Championships – this will certainly be our greatest event yet as our global community comes together to reimagine limits.”
For further information about the TRI-Factor Asian Championships and T.A.C.A. status, visit www.trifactor.asia
Due to last year’s saga with a running coach misappropriating funds collected from runners for a running vacation, Willis and I like many other runners affected couldn’t get to run the Gold Coast Marathon.
Last year, Gold Coast Marathon organiser was kind to offer runners who had the issue with that running coach some last minute assistance with the air tickets and accommodations but to us it was very last minute and air tickets wasn’t cheap to purchase just a few days prior to travelling date and we decided not to go last year. Luckily they also offered last year’s registration slot for runners to defer to this year, so we decided to go this year in 2019 ? Race fee wasn’t cheap, it’s $190 for international runners ?
Though honestly, Willis and I didn’t train enough/well for this marathon and my longest run was 16km only prior to the race ? But I still think that we did quite well for the 42.195km together ?
From Singapore, there’s only a couple of airlines that fly directly to Gold Coast such as Scoot is one of them. But we decided to take Singapore Airlines for a more comfortable flight to Brisbane. The flight duration about 7 hours flight, and the transfer to Gold Coast by taking train then tram used approximately another 2 hours. Flight tickets cost about $700 per person by Singapore Airlines but budget airline tickets wasn’t much of a difference so we rather pay a little more to have a more comfortable seat with in-flight entertainments and meals ?
It’s quite easy to travel around with Google Maps app indicating the travelling mode from Brisbane International Airport to Surfers Paradise in Gold Coast, we booked online train and tram tickets which cost about $50 per person for return tickets and it’s $10 cheaper than purchasing the tickets on site. Taking the train and tram doesn’t feel much of a hassle at all as well.
Though our accommodation isn’t near Race Expo nor the start/finish point of Gold Coast marathon, we stayed in an awesome apartment in Cavill Avenue in Surfers Paradise just 3 minutes walk from Cavill Avenue tram station. Travelling in Gold Coast is very convenient with the trams and buses ? Staying in Cavill Avenue would be a better choice than staying in Southport that is near the race venue. Cavill Avenue have more food choices, nearer to some tourist attractions and it’s a more vibrant place. I eat fat fat and drank bubble tea, Gong Cha everyday there ?
This was one of the most relaxing runcations to Willis and I other than the runcation we had in Phuket last year. We wasn’t really interested in theme parks and so I did some homework online and purchased the Iventure Card. It’s paying a fee for a few activities or meals out of a list to choose from and it’s quite worth it! You may want to consider purchasing Iventure Card for your runcation/vacation in Gold Coast next time ?
We arrived on Friday the 5th of July, 2 days prior to race day. Temperature was between about 16 to 20 degrees on the days we were there. Once deposited our luggage, we took a 30 minutes stroll to and fro our accommodation to the race expo at Gold Coast Convention and Exhibition Centre unintentionally passing by the race route on our way back. Though it seems like a long queue for the race bib collection, but it was fast and we didn’t wait long. There isn’t any race singlet or tee unfortunately and we collected our race bibs. It’s a small expo with about 50 or so exhibitors selling sports apparels etc and event merchandise and well as showcasing other marathon races.
We are able to print our personalised pace wristband on the spot for free to help runners in their pacing ?
On race day, displaying our race bibs would give us free tram and bus rides to the race venue during a certain time range. We took the tram to Southport station on race day morning, it’s a cold morning about 18 degrees. Willis said I had survived the 4 degrees Tokyo Marathon so this temperature will be nothing to me ? But I was worried of getting a sun burn actually so I wore a windbreaker. I’m glad I wore it as while in the start pen, it suddenly rain! ? It’s damn cold lah! Then a guy behind me opened his umbrella, so quite a few of us stand under his umbrella eh ?
Luckily the rain was just a short one, maybe for just 10 minutes. But it’s still quite cold for me though temperature wasn’t that low. The good thing was that Willis and I had enough sleep and rest before the race plus we wasn’t exposed out in the cold for long and arrived at the start pen at most 20 minutes top prior to the flag off time at 7.20am.
Flag off was on time. As soon as we reached somewhere about 5km or so Willis and I both stopped for a toilet break at the public toilet along the beach area then continue our run together. After a while, we saw a pretty sight! It’s double rainbow! ? It was the first time I saw a rainbow with such vibrant color. It was so beautiful! ? Willis manage to take a photo of me with one of the rainbow ?
Anyway, it was as if the whole of Singapore contingent was out here running in Gold Coast Marathon. Saw quite a couple of familiar runners while on the way ? It was quite a relax run for us and I really enjoyed the run.
Though supporters and spectators wasn’t like the marathons in Japan which line up the entire 42.195km, the supporters here was awesome as well. My race bib was hidden but Willis bib was displayed and his bib got his name, we counted at least 20 or 30 over supporters along the way shouting his name, cheering for Willis and giving him encouragement ❤ Some of them were giving runners sweets and gels as well ? There’s many kids around super enthusiastic for hi-5s, I can see some disappointment when their hands were stuck out in the air and runners just ran pass them ?
Some supporters was holding sign boards super lame boards with words like “I trained for a week to hold this board”, “If you think running is tough, my hands were aching holding this board”, “I like your stamina, call me”, “They built the tram, so you don’t have to run this”, “This way for short cut”, and of course if you follow the direction of short cut it means DNF lah ?
Really salute the wheelchair category participants, great effort for not giving up! Saw them at the start line when they were about to flag off and saw a few of them along the way while we were running. I can see that it’s not easy. I saw one of them using a lot of strength and effort while steering up a bridge ?
There’s total of 17 hydration points along the course according to their official website, with water and some with Endura Rehydration performance fuel which I think is some sort like isotopic drink and to me it’s quite bland and salty. But I still drank it because I don’t eat gels and I need some energy or whatever. Luckily I brought some sweets with because along the way there’s no fruits. Only at 30km or so there’s a station giving out gels. Then I saw the water was actually tap water, the volunteer was using a hose to transfer the water from a tap, maybe it’s safe to drink?
It’s only about 26km or so when Willis felt pain on his foot. Willis asked me to go ahead as I can still chase a PB, though I was still feeling good with energy then, I decided to run with Willis. It’s just the equation, Willis > Running ❤ I love running, but my priority isn’t running ❤
I love the route as we were running along houses and the beach as well and there’s not much slopes at all. Only some parts when it drizzle for quite a while and it was super cold. When Willis felt better to start running, I got the urge to go to toilet but I missed it a while back ? Must be drinking too much of that performance fuel, I thought I could run but with some exertion I feel like it may gonna leak ? Noooooooo! It’s only a few km left and so I would rather take it easy and walk ?
When we were approaching the finishing, I heard the commentator comment that
there’s a lot of couple finishing the run together. Well, Willis and I held hands crossing the finishing line together ❤ We went to the tentage to collect our finisher entitlement, the finisher tee and medal as well as a towel. It was a surprise to me as there were finisher towel ? It’s so nice!
There’s also fruits station after finishing ?
Overall, it’s a good race, it’s a flat course with not much slopes at all. Just that need a pair of sunglasses or a cap to block out the sun or the rain. Luckily I’m comfortable to run in the windbreaker as I was just trying my luck to run in something which I didn’t try wearing for a run before ? Would want to come back Gold Coast Marathon again if I have the chance in a few years time maybe! But for the time being, would want to try other marathons or explore other parts of the world first ? Where to next? ?
Simply enjoyed my Iventure card, we used it for a nice 3 course meal at Hard Rock Cafe with free T-shirts, entrance tickets for Currumbin Wildlife Sanctuary, Whale watching, Glow Worm Tour and a Springbrook National Park Tour ❤
Singapore, July 2019 – The world’s famous character – Hello Kitty, celebrates her 45th anniversary with Hello Kitty Run Singapore – Moon Walk Edition! Created 45 years ago by Sanrio, the legendary icon, that is well-liked by both young and old. The fan base is no less in Singapore, with the Hello Kitty craze beginning as early in 2000.
For the 4th edition in Singapore with the global phenomenon, Hello Kitty will be joining us for a celebration of the Mid-Autumn Festival in our garden city on 7th September 2019! Fans can look forward to receiving exciting festive essentials, such as Hello Kitty LED Lantern and a must-have Mooncakes – a traditional Chinese pastry that best represents the culture of this moon festival. All registered participants will also be entitled to an exclusive Hello Kitty Moon Walk t-shirt, goodie bag with sponsored goodies and a finisher medal upon completion of the fun run.
Experience the lunar appreciation with many interesting traditional games and activities at Hello Kitty Moon Town. Participants definitely can’t miss out the Tea Appreciation Session that goes perfectly well with our yummy mooncakes!
One of the walk’s highlights also includes the first-ever 5KM mass fun run through Gardens By The Bay. Perfect for Mid-Autumn Festival, participants get festive as they walk along the flower field and admire the beauty of the garden while enjoying bonding time with family and friends. Of course, there will be Hello Kitty photo points along the race route and carnival town for fans to snap some memorable shots with Hello Kitty for their Instagram update with our official event hashtag #HelloKittyMoonWalkSG
Race details at a glance
Date: 7th September 2019 Time: 7:00pm Venue: The Meadows, Gardens by the Bay
Get your tickets now at $60 to Hello Kitty Run Singapore – Moon Walk Edtion 2019!
PROTON HSN21KM stands as one of Malaysia’s best half marathons and is set to make its return this 13th October 2019.
As Proton continues to be the title sponsor for its 4th year, this running event pledged to take runners on an excursion through the scenic and inspiring nations’ administrative capital, the Federal Territory of Putrajaya. HSN21KM 2019 edition offers three distances – 21km, 10km and Yakult 5km. 16,000 registrations and counting, you can bet this will be one of Malaysia’s biggest running events.
As PROTON HSN21KM 2019 is set to remain one of the nation’s prominent running events, all registered participants can expect a multitude of attractive prizes during this event. A large pool prize of over RM100,000 is set for the elite runners while other participants are entitled to a Lucky Draw where everyone will stand a chance to win the Grand Prize – A new Proton Iriz! A wide range of other included prizes adds up to over RM60,000 in total.
Take note, exclusive 10% discounts are available for all Proton owners who registered for PROTON HSN21KM at roadshows and showrooms. Additionally, for all registered runners and your immediate family, you are entitled to a cash rebate of RM1,500 if you purchase and successfully register a new Proton Car. This promotion is on top of any current offers by Proton and it is limited to the first 33 cars.
PROTON HSN21KM is also proud to announce New Balance as its official apparel for its 2019 edition! With that, PROTON HSN21KM is the only running event in Malaysia which has New Balance onboard.
PROTON HSN21KM’s ‘GUESS & WIN’ Contest
Runners can participate in a ‘GUESS & WIN’ contest by attending the upcoming PROTON HSN21KM Roadshow at AEON Mall, Shah Alam happening 30 July-4 August.
How to take part: 1) Visit the roadshow 2) Register at the location and scan the on-site QR Code which will directly link to a Google Form. 3) Take a look at the car that is filled with Ballpit Balls and make a GUESS 4) Submit up to 5 (five) guesses and your details at the Google Forms. 5) WIN!
The contest is open to all individuals aged 18 and above, Malaysians holding a valid MyKad and foreign residents with a valid passport. Winners will be announced via HSN21KM’s Facebook and Instagram.Winners of all Prizes will also be contacted on their mobile phone number provided by the Winner.
All you need to do is to GUESS how many Ballpit Balls are inside the car and WIN! Up to RM70,000 worth of prizes to be won. Are you lucky this weekend?
Register for HSN21km with JustRunLah! and enjoy exclusive 5% OFF! PROMO CODE: HSN21KMJRL5 Click here to find out more
IT is already close to 6am and I shouldn’t be deciding right now whether to wear my thermal top. But you usually do in a cold-weather country, a part of my subconsciousness must have been debating with me.
That’s a good point: I did so for past races in Hong Kong and Japan, and now here in Katoomba within the Blue Mountains region of Australia’s New South Wales, it’s a logical choice for a temperature of around 10°C.
Then I consider the perils of getting my base layer soaked in sweat during the daytime of the race, risking hypothermia in the cold night due to wet clothing. The top finally gets sealed in a zip lock bag and kept in my hydration pack.
My concern, though, is more than just about a piece of fabric. With two hours before the start of my wave for the 100km category of Ultra-Trail Australia (UTA), I wonder if I am prepared for this odyssey.
Big deal, which ultramarathoner never have to grapple with his trepidation prior to gun off? But I wasn’t exactly the most methodical of runners, and unlike most of my peers, had almost never gone to Bukit Timah Hill in the last seven months-plus to prepare for a trail race. I life-hacked my training up, running most distances on flat ground and climbing for hours at a 19-floor HDB block near my home.
I expect I could still finish the race but I wonder if I can do so under 20 hours – for that, UTA participants can still get a bronze buckle, if they are not able to complete under 14 hours (silver) or, better still, win the race (gold).
I’m neither going to run any faster or beat all my competitors, so the goal of obtaining the bronze buckle is somewhat realistic.
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WE are flagged off at 7.54am at Scenic World Blue tourist center after the previous six waves of faster runners have been launched in the past 94 minutes. Almost immediately, we take a left turn to Cliff Drive, passing by suburban houses before u-turning after about 2km to run back the same stretch and through a line of cheering supporters on both sides of the lane.
Before long, we enter a park and head towards Katoomba Cascades, moving on the Prince Henry Cliff trail path en route to Furber Steps which is just at the doorstep of Scenic World facility.
Until we reach the 10km mark, the terrain, with its relatively gentle elevations, has been rather kind to our legs. While the rocky sections of Federal Pass track require some cautious footing, I’m otherwise feeling lighthearted as Aussie runners – with their famous, laid-back approach to life – chit chat with each other.
The first test of mettle comes at about 10km, at what’s euphemistically called the Golden Stairs – a very steep 200m climb. After more than an hour since gun off, my body is rudely awakened by this intense, quad-burning push to the first checkpoint, supplemented by a courtesy bump on the head by a boulder on the trail slope.
At 9.36am, I quickly put that episode behind, having arrived at Checkpoint 1 in a still-fresh condition.
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AS soon as I depart the checkpoint, I begin to struggle to resume my momentum, my body feeling like a troubled car engine starting up. I switch to doing a little more walking at the Narrow Neck Plateau Trail and hope to conserve and shore up some energy for a decently-paced run.
After all, there lies a distance of a near-half marathon 20.2km between Checkpoint 1 and 2. It is not good timing to hit the wall this early.
Lovein Heng, a petite compatriot from Singapore, catches up, exchanges pleasantries with me and gets ahead with her consistent pacing. As it was in some of my past paces, I have found my hare to pace with. Soon, we would be inadvertently overtaking each other several times as we adjust our speed to the changing elevation.
By the time my body overcomes its little turbulence, the Blue Mountains region starts to reveal its signature vista of mountains and escarpments blanketed by verdant swathes of forests. Although an avid photographer myself, I have chosen, in recent times, not to be distracted by my shutterbug tendencies during a race and instead enjoy the spectacle without yanking out my iPhone.
At the end of the track, we clamber down between boulders, with one runner being seized by a cramp. A local racer, whom I earlier talked to while running, helps prop the man against a boulder before lifting and stretching his affected leg.
The rest of us descend to Tarros Ladders, where we join a queue of people waiting to climb steel ladders to the base. “I just want to be sure that I’m not winning [the race],” one lady in the queue jokes with a volunteer taking care of the ladders.
From there, we take an undulating route through a forest at Tarros Ladders Medlow Gap Walking Track. Via W7a Mitchells Creek Trail, we go down smoothly on Bellbird Ridge Firetrail and reach Checkpoint 2 – Dunphys Campground at the 31.6km mark.
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BY the early afternoon, I continue through the countryside of private land and on course to the foot of Ironpot Mountain. There, patience is the key – in a laborious manner, we navigate up a slope which rises from 600m+ to close to 800m within a span of around a kilometer.
As we are about to crest Ironpot Ridge, we are cheered by an elderly female volunteer seated on a field chair.
Reaching the top of the ridge, we meet three Indigenous Australian men, one of them blowing a didgeridoo windpipe. The solemn drone emitting from that instrument evokes a sense of peace that exists between man and nature; and here we are now, respectfully enjoying the trails in occasionally painful moments.
We move carefully along a narrow neck of raised rocks on the ridge and shortly turn around to go back the same route. This time, we head down a different path, pounding one of those precipitous slopes that demands ninja footing. Feeling like skiing, the descent is one of the fun parts of the race so far.
It is not so delightful after that – following what’s too hard a run down a gentle, grassy declivity, the wall strikes. Almost suddenly, I’m drained of energy, my pace reduced to a tired walk in a matter of minutes.
Lovein has passed me by then, but now I’m coping with a bad patch which feels more overwhelming than anything I experienced before. I try to remedy it with a food bar but my body refuses to up the tempo.
It is now about 8km left of the 14.4km distance between the last checkpoint to the next at Six Foot Track (46km). A slow climb up Megalong Road takes us on a forest trail path and through a plain where farms or ranches of sorts are situated.
Every few minutes, a runner would run past me as it seems more so that I’m left further in the rear.
At this point, it’s difficult to feel any hope that I could finish the race. I wonder about the high possibility of a DNF, the subsequent wasted effort after having undergone months of training coupled with other life challenges, and the post-race shame. By the time I reach the next checkpoint, I assume I will probably come after the cut-off time.
That pessimism aside, the friendliness of the Aussie trailer runners does not go unnoticed. Seeing my weakened state, many of them ask about my well-being as they overtake, expressing the kind of community-spirited care that I did not (or would not have) experience in other races. If I fail this time, at least this compassion is something good to remember from UTA.
Nevertheless, there is some drive in me to just fight through the wall.
Making a right turn off Megalong Road, I advance to a ‘surprise’ mandatory items inspection booth – where the volunteers check runners for a mobile phone in their possession – and then head to Checkpoint 3 which is at a field.
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THE sun is starting to set at 4-plus in the afternoon as the weather begins to chill. The break at Checkpoint 3 is much needed for me to gradually put the idea of a DNF behind.
A Coke fill-up in my soft flask and a dress-up in my thermal top, and I’m ready to venture into the coming night. By then, I have come across a few people whom I saw in the morning, including the guy who helped another runner with his cramp and a Japanese couple.
What matters now is that I’m regaining my morale. “Yeah, man,” I holler at a cheering volunteer and exit the checkpoint.
At 11.3km, the distance from Checkpoint 3 to Checkpoint 4 at Katoomba Aquatic Centre (57.3km) is the shortest between UTA checkpoints so far. With the darkness slowly closing in, I switch on my headlamp just as I’m entering a narrow trail through the forest at Six Foot Track.
Soon, we will embark on an arduous climb that rises steeply to around 1,000m within about 5km. The only consolation I can find in this grinder is that the trail and steps here are not too rugged and technical – unlike those at Malaysia’s Cameroon Highlands Ultra where climbing really means scaling the slopes with both feet and hands.
It gets easier after we pass that hurdle. It’s all trail till we hit a road, but not before I catch up with – guess who – Lovein herself. After helping her to extract a safety vest out of her hydration pack (all runners must wear a safety vest at certain parts of the race), we continue the most of the remaining distance to Checkpoint 4 on roads, Lovein moving ahead of me.
The roads are welcome by this time, even with the occasional passing cars. Cruising past a quiet neigbourhood of suburban houses, I’m somewhat relieved by this fragment of civilisation after hours toiling in the desolating darkness.
Entering the Aquatic Centre at the 57km mark several minutes later feels a little surreal; I walk into a brightly lit sports hall where tables are set up to offer a buffet of refreshments to starving runners.
Many participants are taking a break or short naps on the floor while some of us head to the center of the hall where drop bags are laid and looked after by a volunteer.
I don’t need much, so I just withdraw one or two energy bars out of my drop bag. I’m also thankful that the volunteers are patient enough to cater to our needs as I have one of them to fill up my soft flask.
But there isn’t much time to waste.
About 15 minutes later, I depart from the hall and back to the trails.
______________________________
BY 7pm, the vibe of running for hours has settled into serenity. It is nothing more than the darkened landscape while my headlamp exposes the grass, trees and dirt ahead of me.
A half-marathon distance of 21.1km stands between Checkpoint 4 and Checkpoint 5 (78.4km) near the abandoned Queen Victoria Hospital. Fortunately, it is not an all-out push to the aid station; a water point is established in the middle of the route at 69.4km.
The next highlight would be Echo Point, a lookout that overlooks the Blue Mountains range and the famous Three Sisters rock formation. Since it is already night anyway, there is not much luck seeing the scenery in perceivable lighting conditions.
After passing a visitor center at Echo Point, we soon come to the Giant Stairway, a 200m descent via some very steep steps. Running is virtually impossible here, but the slow climb down in the company of fellow runners is a good time to catch my breath. Given that we are descending near Echo Point, one of the runners decides to test its namesake by shouting “Hello!”
The lighthearted moments would eventually fade as we go through Leura Forest and contend the endless, ascending flight of steps near Lila Falls and Marguerite Cascades.
The tedious trek up the steps is an exercise in anguish, but we have been warned enough that stairs will be our bane at UTA. On the riser part of a step, a cryptic message was scrawled in chalk across the rocky surface: “Why?”
An inquiry to the runners for choosing to partake in this act of masochism, most likely.
Minutes later, another message appears: “What would Lucy Bartholomew do?” Lucy is Australia’s ultra-running girl wonder who is racing UTA’s 50km category and will compete in the legendary Western States 100 trail race in June.
Despite having now clocked 60m+ in the race, I’m still maintaining a ferocious pace through some aggressive speed-walks – an effective tactic judging by the number of runners I passed.
Along the way, I tail another runner whose plump form would have one fooled that she isn’t capable of mustering tremendous horsepower to fast hike the slopes and overtake many runners. We have a brief chat and I remark that the steps in this race seem as many as those in Hong Kong’s trails.
Once more, we pound the roads until our arrival at the midway water point located at the backyard of Fairmont Resort. The site does not provide as much food and beverages as the main checkpoints, but it offers just enough. With some chips and water to sustain myself, I quickly leave the vicinity to complete the remaining 9km to checkpoint 5.
The uneventful minutes that follow are what happens when you cannot see much in the dark. The official UTA course description states that we are supposed to head to the 14th tee of a golf course, and if that’s the case, I do not have the slightest idea about my location.
It’s a near mind-numbing trip of ups and downs, with two key descents at Lillians Bridge and Wentworth Falls before approaching close to the roads leading to Checkpoint 5.
I catch up with Manny, a Filipino runner and, as with some runners I met, strike a conversation with him. As we laugh at our willingness to endure our current predicament, Manny shares that he had to downgrade his initial goal of obtaining a silver buckle after determining he may not be fast enough to reach the finish line. Sensing that I’m picking up speed, he wishes me well before I proceed to take the lead.
A 2km portion of Tableland Road would be the final stretch prior to a right turn towards the checkpoint. I come face to face with a fleet of cars moving slowly on the opposite lane, with some honking in support as they drive past. Meanwhile, my eyes are feeling uncomfortable from fatigue, sweat and the blinding lights from the cars’ beam.
What a sight for sore eyes the big tent of Checkpoint 5 is with its tables of food and portable heaters. Finally here, I’m hungry and cold and in need of both of those things.
______________________________
AT 11pm and 78km later, it’s hard to feel any more energetic compared to the earlier part of the race. My stomach – not used to the spartan amount of food ingested over the last 15 hours – is uncomfortably processing the sandwich that I ate and it would not help much to be taking a bigger portion.
My legs are in a near battered state and the cold is intense at the vicinity of the checkpoint. Before the idea of surrendering to comfort gripes my mind, I decide to end my 15-minute break and leave the tent – I have slightly more than a half-marathon to eventually reach the finish line.
I move off on Kedumba Valley Road and into the twilight zone of the night. Unlike other races, UTA, with its more than 1,300 runners, is seldom a lonely race in darkness. Most folks would not be running with no company or no soul in sight for what feels like an hour. In this race, you will soon catch up with someone else (or be caught up) in less than 10 minutes or so.
It’s now the going down part that kills – I descend carefully down a very long and steep dirt road, well aware that one sudden acceleration could have my calves seized in a merciless cramp.
And after that, a very steep ascent. There’s no way of going any faster and I’m getting rather irritated by the coughing of the runner who just overtook and is climbing much ahead of me.
A fatigue-induced crankiness aside, I have been doing some serious estimates since leaving Checkpoint 5. It’s a goal that I didn’t think was possible to achieve since my drastic energy drain in the afternoon: could I make it to the finish line at Scenic World in under 20 hours?
Departing from the last checkpoint, I would have close to five hours to complete 22km of the remaining distance. If I could push myself a little harder, I might just be able to finish this race a few minutes shy of the 20-hour mark.
In other words, the coveted UTA bronze buckle may still be within my reach.
How am I going to do that with all these quad-busting slopes, though?
______________________________
THE emergency aid station – a simple water-point at a saddle – is the final place of our respite before the end. With only 8.8km left from here, the single digit is but a minor relief. The UTA race course is not about to cede the rest of its territory without throwing in a slew of steep slopes and steps for the finale.
It’s one more long climb up the dirt road with its killer gradient after I left the aid station. This route would lead to the cliff lines of The Three Sisters rock formation and then take us to a part of the road which levels out. At last, walking normally or doing some form of running is possible from here.
Concerned that I may not have much time, I take advantage of the more leveled sections of the trail and start to transition to a slow run. Moving swifter than my pace in the past hour, I’m able to maintain the momentum until my gut is disturbed by a strong sensation of hunger. It’s not worth the risk to continue without food – even with the short distance left to tackle – so I lean by the trailside and consume an energy bar.
At this moment, the rush to make it to the finish in less than 20 hours has turned into a knife fight with time. I have now around 3km and less than 45 minutes to do it – a tight deadline in trail running terms.
I scramble as fast as I could, becoming less mindful of tripping on the rugged terrain. In good time, I arrive at the last hurdle of the race: the slope at Furber Steps with its 951 steps and around 220m of elevation gain.
In the next 21 minutes or so, the race to the Scenic World facility at the top has transformed into a white-knuckle sprint over slightly less than a kilometer of uphill. One flight of steps is followed by another, culminating in a seemingly endless climb which only frustrates me further and threatens to break my pace apart.
I’m getting nearer but my mind appears to be playing tricks with me: have I done a kilometer more to the overall distance of 100km with all these dastardly steps?
I hold onto my momentum fiercely. My legs are increasingly strained. My anguish is rapidly building up. I’m surprised that I have not swear given the intensity.
And, then I catch sight of faint light on a concrete wall – the external perimeter of Scenic World. It’s now around 3.50am.
Turning around a corner, the sound of human chatters becomes more audible as the facility’s facade comes into view. Ahead lies the short lane to the finish line, and without a second thought, I launch into a blistering dash to the destination.
The run suddenly ends in a joyous collapse onto the ground, the concerned event volunteers surrounding and checking on me. They understand what had just happened, and though I did not glance clearly at the clock on the finish gantry as I passed through or have yet to look at my watch, I know I have done what I doubted could be possible. Somewhere deep within my subconsciousness, I know I would one day reflect and think this race is the best ultra-trail I ever ran.
As I receive a pouch containing the bronze buckle from a volunteer, my assumptions are confirmed: I finish Ultra-Trail Australia in 19 hours and 58 minutes that early morning.
The Oxfitt Run made its debut last year. I decided to sign up this year to test out the challenge given. The organizer is Pink Apple Events and the title sponsor Oxfitt (Get Out and Play).
To quote the tagline challenge message they have :
“OXFITT” is a combination of 2 words “OX” and “FIT” with a double “T”, implying exceptional fitness and endurance. Oxfitt Run will achieve just that together with activities lined up to test your limits and build your strength to conquer the 21KM run. Get out & play with us at the Oxfitt Run 2019 happening on 7 July at the Marina Barrage! Don’t just get fit, but be OXFITT! Unquote…
Initially I was wondering if there would be obstacle courses with the use of the word ‘play’. When they released the route information, I realized it would be just running still.
I woke up at 3.40 am and was able to make it to the venue by 5 am. I could hear the DJ giving some warming up instructions. By the time I reached there, the exercise had stopped and we were waiting for the flag off. My mind went back to the race pack collection. It was straightforward, just a couple of volunteers in front of the Running Lab (Official Retail Partner) at Marina Square. That was the first indication that this would be a smaller group of participants involved. ‘On’ was the Official Shoe Brand for this race too. The entry pack was unique as it included not only the running singlet but also a pair of running shorts (or tights rather). The tights luckily fit true to size for me but as it didn’t have any pocket I didn’t wear it for the race.
Still, it seemed quite crowded at the start line and the race started off on time at 5.30 am. The hydration stations and energy recharge station were all at where it should be, as stated in the route. It was BYOB(ottle) as it supports the environmental friendly movement. (Another additional item in the pack was also the Oxfitt water bottle, so for $50 or $55 this was rather value for money for the distance, in my opinion.) I brought my reusable cup which I found was adequate for this half marathon race. Kudos to the organizer and volunteers as I finally get to run the route as announced without any surprises (or shock). If you want to pick on something, there was a few steps up and a few steps down at one stage. But then you have to be “Oxfitt’, right ? What was a few steps up and down, in addition to the Marina Barrage winding slope.
The evening before, I had attended a durian party though I don’t eat durians. It was more to support the event and my family. I still enjoyed the nasi lemak that was given. I had a minor ‘accident’ when I forgot the durian husks were in the plastic trash bag under the table and my right foot hit against it at one stage. The durian thorns poked a few ‘holes’ on my right fat toe, drawing blood. Ouch ! When I reached home, I washed the cuts and placed a plaster, hoping they would heal superfast. Luckily they did and I was able to peel off the plaster in the morning.
The weather was fine, the skies were dark because it was early in the morning. I crossed the start line a minute after the flagoff. I checked my Garmin and it was running properly. I focused on the run, wanting to keep to an average of 7:30 pace. After a few hundred metres, I became aware of a giant shadow running beside me. And then, I realized he was silently extending his right hand towards me. I snapped out of my ‘tunnel’ and looked at him. Oh, it was a good running friend (from FB) whom I thought was in Hong Kong doing his studies now. All this was going on with us both running and he didn’t say a word to me too, with the surrounding still quite dark in the early hours of a weekend. I said ‘Hey !’ and shook his extended hand. He smiled and then he overtook and ran in front. I felt the urge to catch up but knew that I wouldn’t be able to keep up anyway. I went back to my ‘tunnel’ of focus.
After 1 km, when I glanced back at my Garmin, it was trying to tell me the recovery heartbeat. I pressed the knob and found out I must have accidentally pressed the pause button somehow. So I resumed the run after more than 1 km, and briefly regretted that my Garmin/Strava wouldn’t be showing the full half marathon distance at the end. But run on. Gadget ! What is on Garmin/Strava record may not always be the true story !
After 8 km, I was able to see a group of pacers ahead of me. I kept them in sight till about 11 km, when I overtook. I realized they were the 2:40 pacers. Not long after this, unfortunately I felt something wrong with my insole on my right shoe. It was crumpling up. It was extremely uncomfortable. I sat down on the kerb and removed the shoe which I had tied with double knot and then straightened the insole. It had never happened before with this model (third pair). I tried to get back as quickly to pace. In a few steps, the insole moved and creased up again. I decided to ignore it and after a while, I tried to tell myself that it was doubling up at the heel for extra cushion. Then 4 km later, the left insole did the same. Okay, just run lah.
I must congratulate the pacers for doing a fantastic job. There was a leading voice (male) who shouted out turnings or rough terrain or point down to the ground when there was unevenness and another female who also gave encouraging cheers to runners and thank the volunteers on the route. This to me was much better than the whistles blown by other pacer groups in other races. I just found them piercing to my rather sensitive ears. But it could be just a personal preference.
Then it was up and down the Marina Barrage and then made my way to the finishing line. Felt good and I was not as tired after the race. Collected the bottle of Pocari Sweat, XS Energy (Official Energy Drink), a banana and a cold towel, and the medal. A good race. There were a few photographers too along the route but so far, I am usually out of their focus for some reasons or another. When I checked my handphone, RACETIME had messaged me my preliminary guntime (almost immediately as I crossed the finish line based on the time received). Thumbs Up. Now, only if they do have photos of the runners at finishing line too (understood they would have based on their description but usually would take some time for release), it would be double thumbs up!
Wish to go for run-cation this Fall and wish to try something new? Eco-marathons in Japan are definitely for you and it is definitely wallet-friendly!
What is an ecomarathon?
A marathon usually involves a large group of people, might even include thousands of people, and because of that, pollutions might occur and damage the earth. However, a lot of marathon events now are implementing environmentally conscious protocols for their event, which makes it possible to have a reduced or zero environmental impact marathons. Thus, leading to a more sustainable and clean environment for our future.
Japan is already known to be an eco-friendly country, and you can definitely catch several eco marathons happening in different parts of Japan this Fall. Here’s a list of what you can expect when you participate in Japan’s Eco-marathons this Fall:
All timekeeping chip-based (except fun-runs).
All road courses measured with a digital measuring wheel.
All equipments are solar-powered.
Reusable plastic cups to reduce garbage.
Reusable bibs
Aso Cross Country Ecomarathon 2019
Date: 6 Oct 2019 Time: 11:00 am Where: Aso Cross Country Course, Aso, Kumamoto Race Category/Price: 10 km (S$35.00) / 3 km Fun Run (S$25.00) Entitlements: Running backpack (10km) / Buff (3km)
Date: 14 Oct 2019 Time: 10:30 am Where: Yodogawa River Cycling Course, Osaka Race Category/Price: 15 km (S$42.00) / 5 km (S$32.00) Entitlements: Running backpack
Date: 27 Oct 2019 Time: 11:00 am Where: Lake Saiko near Toda, Saitama, Tokyo Race Category/Price: 21 km (S$45.00) / 10 km (S$32.00) Entitlements: Running backpack
Date: 24 Nov 2019 Time: 11:00 am Where: Sagi Island, Mihara, Hiroshima Prefecture, Japan Race Category/Price: 32.5 km ($45.00) / 11 km ($35.00) / 3×11 km Relay Team ($80.00) Entitlements: Running backpack
This time, Willis and I visited Singapore Botanic Gardens as our next place to explore in Singapore for the virtual race in JustMove! Asia. I’m really thankful to SMRT. If not for the circle line, it would be super inconvenient for me to travel to Singapore Botanic Gardens and now, Downtown line can access SBG as well!❤ It’s one of the must visit place in Singapore for the tourists as well for it’s honored as UNESCO World Heritage site!
There are several different entrances into the garden and there’s different zones or different parts or the garden showcasing different and unique types of plants, herbs, flowers, shrubs, trees etc. Entrance to the park is free except for the National Orchid Garden which is actually one of the main attraction of the entire garden, with thousands of different species and hybrids of orchid. I didn’t go in to the Orchid Garden as the entrance fee cost $5 for adults and I remembered going inside the National Orchid Garden a year or two ago for free. It was during some special period like school holidays I think and it was free entrance for all citizens, permanent residents and work pass holders ? It’s quite interesting that hybrids of orchids were created for famous people such as politicians and singers such as Stephanie Sun and these orchids were named after them.
There’s a new Ethnobotany garden inside of SBG and Willis and I chance upon it on our recent visits! I’m seriously impressed with SBG as there’s always upgrading and something new. And it’s really so beautiful! ?
To run the whole SBG, the distance is about 5 to 6km, and the route is quite hilly at certain parts but rest assured it’s very relaxing and entertaining to run/walk/stroll SGB.
There’s pretty white and black swans, huge fishes and tortoises. And at times we may get to spot interesting creatures along the way ?
It’s really a great dating place to go for a run and hang out. It’s a park very well taken of with good amenities and cafes. Will definitely visit again soon ❤
Remember the day when I was notified that I got my hands on the winning ticket to Sundown Marathon? I attended the launch and fast forward 7 months later, I was starting the half-marathon race right beside Soh Rui Yong. For a non-professional (or I should put it — amateur) runner, it was a dream come true to start ahead together with the seasoned runners.
LEAD UP TO THE RACE
Before I start talking about what happened during race day, I shall share a bit about the lead up to the event. I took part in 2 of their lead-up runs on Saturdays with the pacers from Running Department. From the two runs, I had actually kind of guessed how I would finish my run. The first run, where we supposed to do 15km, was a terrible one. I would hardly complete 8KM without feeling the urge to give up. I eventually decide to end my run after crossing the 12KM mark because I was completely exhausted. I thought to myself, with the race coming in about 2 months time, that should not be the stamina that I should possess.
A few weeks later came the second run I wasn’t sure how much I could do that day so I just told myself to take it easy and follow the 7:07 pacers, staying at a consistent speed instead of going for a fast start. Surprisingly, I managed to go 18KM without really stopping. I took a look on my watch and realised I was going at 7:00 flat – my fastest constant speed ever.
The good thing about having the training session in the evening is that I can roughly gauge how I will perform on the actual night itself. For some reason, our body is programmed to work differently in the different time of the day. For a night owl like me, I tend to perform slightly better when running at night than running before daybreak.
RACE PACK COLLECTION
The Race Pack Collection and Expo was held on 24-26 May at Sands Expo & Convention Centre. I went down to help Justin and myself collect our race pack on the afternoon of the 26th. Because I had a few errands to run that day, I was hoping that the collection would be swift. To my surprise, there was hardly anyone at the queue so the entire process took pretty fast. Maybe it was already the last day and everyone else probably had collected theirs on Friday and Saturday.
Of course the race pack was not the only thing I brought home. At the expo, I was looking out for two items: restocking my energy gel stash and a small portable speaker. Thank God I was about to get those in discounted price at the expo.
And hey, guess who I saw in the Sundown Marathon edition of the RUN Magazine! It’s Eugene and Sofie — the creators of adidasRunnersSG.
RACE DAY
Race day finally came on 1 June. And guess what else fell on the same day? CHAMPIONS LEAGUE FINAL! And who is in the final? LIVERPOOL FC! It is not every time when you run your marathon on the same day as your team playing in a continental cup final.
In preparation for this memorable night, I decided to race in the 2019/20 Liverpool Goalkeeper Home Kit. The black and gold kit is one of the best jersey New Balance has came out with since signing as the club’s shirt sponsor some 4 seasons ago.
Had a good 6 hours of sleep in the afternoon before heading out at around 8pm. It is important to have adequate rest before a race at night because you don’t want to crash halfway along the route. I am always a fan of night runs but the problem of night runs is that it will somehow mess up my sleeping schedule. But obviously, I am fine with it.
I reached the race village at around 9pm, meeting up with Eugene, Terrence and the rest of the adidias Runners/The High Panters runners at their meeting point. Justin came to meet up with me slightly afterwards. He was taking part in the full marathon event with one of his Sirs from his department. He was telling me how he was not as prepared for the race as compared to Singapore Marathon last year. Yet, I remember telling him that he got the full marathon experience and he definitely trained more frequently than me so he will perform well.
Making my way towards the starting pen, I witness the excitement that was in every participant prior to the flag off. Everyone was eager to start. While some were busy updating their social accounts (uh-hum I was one of the guilty party), some were focusing on doing their warm-ups. Okay, to be fair to me, I did my warm up when I was outside.
It is not a common scene to see me thrown right at the front of the starting pen so there was some excitement building up within me. Yes, I was eager to start as well but I was more mesmerised by the feeling of being pitched at the starting line alongside Soh Rui Yong and Matthew Smith. That’s some once in a lifetime moment that I couldn’t forget. Ok, maybe if I trained hard enough, I would also be able to compete at this level in 10 years time.
There was some delay to the flag off because the organisers were still trying to get the routes cleared of any obstacles. While those who started from the first pen did not actually feel the effect of the delays, those who were starting from the subsequent pen did — as reflected from the negative feedbacks gathered during and after the race on social media. There were reported delay of 30 minutes which definitely affected those who had signed up for the shuttle service at 0300 and 0430.
To be very honest, having the shuttle service at 0300 when the scheduled flag off time was at 2330. Take note that participants are being pushed out in waves, so by the time the last wave started the race, it could have been 0000. And given those who started last could only finish the half-marathon race in another 2hrs 45mins and beyond, having the shuttle service at 0300 means that they will be rushing from the finishing point to the pick up point, praying that there was no bottleneck and enough time was given for them to take a ‘I’ve-completed-this-race’ photoshoot.
You might argue that they could have chosen the 0430 service. Some people would rather rush than to wait another hour and a half idling and doing nothing — especially if you ain’t a football fan. The shuttle bus could have been scheduled at a half-an-hour interval. I believe that would be a more convenient way for most of the runners.
After a good 15-20 minutes of delay and the wonderful host trying to keep everyone’s spirit going, the routes were cleared for flag-off. Once we were flagged off, I looked at Rui Yong who spirited off within that nano-second. I tried to pace him for the first 10 seconds before I realised that I’ve depleted most of my energy going at my fastest pace. It was a speed that I was not comfortable and familiar with. That was mistake number 1. I slowed down but still going on at my faster than usual pace. Mistake number 2.
I eventually passed the finishing line 2hrs 38mins later. The good thing about this race was that I didn’t stop for toilet break because I wanted to test how fast I could go without stopping. I did stop and walk because of the inconsistent pace from the beginning. It was evident at the 15th and 19th KM that my pace slowed to a walking pace. I was dead exhausted and my right toe was feeling some cramps. This was obviously not my best race and my search for a sub-2h30mins continues.
While I did stop for water points, I suspected I had spent a little more time trying to swallow my drinks before I carried on running. Anyway, speaking about hydration, there was complaints from most runners (especially those full marathon runners) that some of the hydration points ran out of water before the end of the race. Hence, many of them had to carry on with the race with minimal hydration.
For a race that has been on the local running calendar for years, it is unacceptable for hydration points to even run out of water. I mean, look, hydration is the most basic and important aspect of an organised run. You wouldn’t want someone to pass out due to dehydration during the course of the race. Participants need a wall paced out hydration regime along the way to keep their body going and running out of water is the most ridiculous of all.
Hopefully in the next edition of Sundown, we would see better handling of logistics from the organiser. For example, they could have send for replenishment of refreshments when they realised that stocks are low instead of waiting for things to run out before everyone starts to panic.
Back to some positive points for this race. I need to admit that I loved the creativity behind the design of the finisher medal this year. Can turn one, not bad. At least I could take it out of my medal cabinet and start spinning the medal if I am bored at home.
I took a rest by the road side before limping my way to the main stage for the second event of the night — the live telecast of the Champions League Final. Brought to us by bein Sports, it was technically the highlight of the night apart from the main race events. Kudos for the organisers to bring the telecast live at the race village!
To be honest, I was excited but scared as well. After bottling our chance in Kiev against the mighty Real Madrid last season, I was afraid we might lose this one again. As much as I love Klopp, his track record in cup finals was worrisome. But in Klopp we trust. Also, I do see us having a better chance against Spurs after the stunning performance that saw us coming back against Barcelona from 3-0 down to win the second leg and in aggregate. We could believe again.
Within the first minute, Salah scored through a penalty won after Mane’s cross was blocked by Sissoko’s arm in the 6-yard box. 1-0. And that prompted an electrifying cheer from the Liverpool fans around me. Game on!
It was a nervous 86 mins before Origi’s strike sealed the victory. Origi has been phenomenal for Liverpool this season although he had only made 20 appearances all season. The 96th minute goal that won us the points against Everton. The 2 goals that sunk the unstoppable Barcelona in the second leg of Champions League semi-finals at Anfield. And now, he had just scored the goal that confirmed Liverpool’s 6th European trophy.
By the time the final whistle was blown, I was nearly in tears. I have never witness Liverpool winning a major trophy since supporting the team in 2006 (Yes, I don’t watch football when I was young until FIFA World Cup 2006 happened). The jubilation was unmatched by any sporting victory I have ever witness. I was so touched to witness this significant moment of a club I loved so dearly and for supporters like me who went through one of the most difficult times the club has ever endure during the turn of the decade (cue Roy Hodgson and the era of Tom Hicks and George Gillet), such moment at the pinnacle of European football was very much of a bittersweet moment for all of us.
Well, Liverpool’s run for their 6th European title taught me one very important lesson, as long as you believe in yourself and work hard, even the impossible can become possible.
Now, it’s time for me to get ready for Standard Chartered Singapore Marathon 2019. I will be working towards a PB for my second ever full marathon race.
At our weekly Thursday tempo run, someone asked me about my experiment
with the two heart rate (HR) watches, why were both of them so out of sync? To
be fair, watch manufacturers make great pieces of technology, and it’s usually
a user problem, right? It’s Yes and No, in this case. Here’s what happened
The science behind HR sensors
First, let’s understand how the HR sensor works. On the
underside of the watch, a LED sensor measures how blood flowing under the skin
scatters. When blood flow speeds up because of a heartbeat, or changes in blood
volume, your arteries move and expand, creating subtle light intensity shifts
of less than 2 percent. Detecting this is a process called photo
plethysmography (PPG)
So there lies the problem, physical movements like swinging
your arm when running or shaking your wrist are relatively huge movements that
causes changes to the light. It’s not explicitly mentioned, but Suunto’s a leading
GPS watch maker’s website
said that arm movements, crossfit style training, and vibrations will cause
issues. Wear your HR watch comfortably loose and the HR reading goes up due to
the surrounding light interfering with the sensor, which was what happened in
my experiment.
PPG has limitations
PPG Signal losses can also happen if you have a tattoo on
your wrist, or during a swim because water flow affects the sensors ability to
detect light. Also, high levels of motion can cause a total loss of PPG
signals. Not good, especially when you want to know your HR during bouts of
more intense exercise like interval or hill training. In fact, it was so bad
that Fitbit has faced class action lawsuits
because of this inaccuracy.
However, if you wear your watch so tight that it affects
blood flow, that will also reduce the sensor’s ability to monitor HR. Also,
when it gets too cold, blood flow shifts to the body core and the PPG signal
gets too weak.
According to Joseph Chua, a SSTAR.fitness athlete and Ironman
triathlete ’’Having completed more than 16 Ironman races, I found no heart rate
watch that works well in water, so when swimming I learned to regulate effort
by feel – breathing and exertion were my tools.’’
Chest straps are more accurate
A better alternative is to wear a more accurate HR chest
strap sensor, but these are uncomfortable against your skin and can cause
chaffing and itchiness. Personally, I have a hard time keeping a chest strap in
place when I run as it keeps slipping. Try using one and you will soon realize
the elastic band has a lifespan of an overweight goldfish. It’s expensive to
keep using and replacing this option.
So if you still plan to train with some fairly inaccurate
data, take heart (no pun intended) unusually high HR during and after training can
sometimes be a false
alarm.
HR readings are laggy
Besides being inaccurate, HR readings are also laggy – run
up a hill and your increased HR doesn’t register until it’s over. Slow down to
keep within the zone? It’s too late. Drives you nuts doesn’t it? The good news
is GPS enabled watches are relatively accurate at tracking other important data
– time and position. The watch uses up to three geo-static satellites, and
depending on the mode you set, it will interact with the satellites once every
few seconds. This means it is accurate to about 3 meters, and consistently so,
even after 100s of miles. At least some things are reliable.
When do SSTAR.fitness athletes use HR?
Occasionally, my athletes track their resting HRs first
thing in the morning for two reasons. First, to ensure they are well rested and
ready to start a new day. They do this in the morning after an intense
training session. If the athlete has a Resting HR of 7 to 10 beats higher than
normal before they get out of bed, then that day is a rest or easy cross
training day. My Resting HR is a low 43 beats per minute (bpm), so if my HR
reads 50 bmp or more, I would switch to an easy spinning or swim session for
that day. Using Resting HR takes away the subjectivity of feeling blah, or
grumpy in the morning (who doesn’t feel that way sometimes, right?). This data-driven
approach to ensures you don’t overtrain and it is not based on motivation or
mood.
A better way to use HR training zones
Another reason why Resting HR is useful – it is used to
calculate your heart rate zones using the Karvonen method. This calculation
takes into account both your fitness level and your age. I mentioned in my
previous posts, it does not make sense to simply take a number and deduct your
age to get your heart rate zones. Two persons of the same age are not likely to
have the same fitness level, so their training intensities should be different.
Setting the wrong zones could mean you will train too easy and your progress
will be very slow or worse, too hard and suffer. Take your Resting HR every few
months, use this formula to reset your training zones as you get fitter and
train better. Better yet, join our training session and let me help you plan
your training intensities.
I will be posting a third and final part of this 3-post
series to explore the relationship between the Karvonen method, HR and RPE and
how you can apply it for training and racing.
The HR watch – the good part?
Besides the HR function, the GPS enabled sports watch is a
great tool for tracking the important data like time, and position, hence able
to calculate distance, speed, and pace. More advanced models can track your
running motion as well – from vertical oscillation (your up and down
movement as your run forwards), to ground contact time, all these are useful
inputs which we use at SSTAR.fitness during gait analysis to help our athletes
become more efficient runners.
Train with the right tools
As they say, garbage in, garbage out. If you still plan to
train based on the reading from your HR watch, you have to at least ensure
it’s accurate. Wear a chest strap for a start, or else choose what the
mainstream of runners do – train with time and distance, pace and
speed, use your RPE to help understand your intensity, compare your race and
time trial results to plan your training targets. Least of all, if I may add,
find a good coach that understands how to structure a training plan that is
customized for you.
You can expect cooler temperatures during the evening race, an increased number of entertainment zones to keep your spirits high, fantastic crowd support while the city is bustling, and a beautiful view of Singapore’s night light for this year’s SCSM. However, all these experiences will only be completed by donning the official event apparels by Compressport!
Be Part of The Sea of Blue
The race singlet for this year’s SCSM is made up of microfibers and is designed to be ultra-light and breathable to keep runners cool throughout the race, no matter the weather.
Your Ultimate Bragging Rights
Wear it with pride when you crossed the finishing line at SCSM 2019 on 30th November. Exclusive Finisher T-shirts for Marathon (42.195km) finishers only! The Royal Blue T-shirts are for the gentlemen and the ladies will earn a Cool Green Finisher T-shirt.
New Evening Race Format
Standard Chartered Singapore Marathon (SCSM) recently announced that the 2019 edition of the race will upgrade the athlete experience with a new evening flag off time at 6:00 pm on Saturday 30 November for the Marathon, Half Marathon and Ekiden distances while shifting to a three-day event format. The Kids Dash will take place on Friday 29 November while the 5K and 10k races will take place on Sunday 1 December providing a distance for everyone.
Top Asian multisport brand TRI-Factor has announced a bigger World Championship event in China Quzhou on 21-22 September 2019. 11th year edition with 2 new countries across Asia, Vietnam, and Indonesia saw a bigger demand of athletes to join the TRI-Factor global program. Top 50 winners from the 2019 regional TRI-Factor races will qualify for the TRI-Factor World Championship elite race with a total cash prize purse of more $20,000. All age group athlete slots were sold out within hours from launch.
TRI-Factor mission is to provide everyone deserve a chance to achieve their upmost potential and aspire to provide a progressive and comprehensive platform of races for all athletes across varying capabilities to get together and inspire each other to excel and drives deeper commitment to an active and healthy lifestyle. TRI-Factor launches 2 new iconic races destinations in Vietnam – Vung Tau and Indonesia- Belitung and will be working closely with the National Triathlon Federations and local partners to embed the TF Academy grassroots programs in 2020. This will expansion and initiative seeks to outreach to a wider community and to provide athletes across countries and competency with the opportunity to progress further into the sport and beyond.
TRI-Factor also launches new awards, such as Series World Champions, Best Country Athlete of the Year, Best Country Junior Athlete of the Year, Best Veteran Country Athlete of the Year, Top First-Timer Athlete, and Top First-Timer Junior Athlete. Companies and triathlon clubs can also get on the board with the Club Challenge and Corporate Challenge which has a country and regional categories.
Mr. Elvin Ting, Managing Director of Orange Room Pte Ltd., says, “We’re pleased to announce TRI-Factor Series™ World Champion in Quzhou along with our TRI-Factor Academy program. I am surprised to see the strong demand of our races as the race registration take up was all snapped up within hours from our press launch. I am also humbly honored to have the opportunity to work with triathlon legends like MR Cameron Brown to launch the TRI-Factor Academy programs. Our purpose is to provide our athletes with a platform for the athletes to grow their skills as they progress into races throughout our TRI-Factor season. We launch a 2019 campaign #RaceLikeNoOther in hopes to reinforce athletes experiences and memories that last for a lifetime. We would like to thank all our sponsors and partners for making it happen and we look forward to bringing all our participant an experience they will never forget.
Mr Eugene Lee, Triathlon Singapore Honorary Secretary and Asia Triathlon Confederation Executive Board Member said, “I am pleased to see how the sport of triathlon can be a catalyst in building strong regional relationships with government bodies, federations, local communities and even commercial businesses. TRI-Factor being an established event in Singapore flagships this collaborative initiative and I do look forward to future opportunities across the region.”
12 times Ironman Champion and TRI-Factor Global Ambassador Mr Cameron Brown, says. “I am excited to see how TRI-Factor is growing from strength to strength and I am pleased to have the opportunity to spearhead the TRI-Factor Academy program where we empower age group athletes with the technical knowledge to progress within the sport. With my 33 years of professional racing, I hope to help more athletes become better and stronger.
For further information about the TRI-Factor Asian Championships and T.A.C.A. status, visit www.trifactor.asia