The 2XU Compression Run is one of the more popular race in Singapore. Every year, thousands of runners sign up for this race, especially for the 21.1 km category. I believe many aspire to own a piece of the finisher shirt which the runners rightfully owned after completing the half marathon. Runners’ comments about this race have also been consistently positive. These are the reasons why I participated in this year’s 21.1 km event.
Race Day
I had a full day of rock climbing session on Saturday before race day Sunday, 7th April. My body was quite sore and I wasn’t confident of completing the race. But this race was important to me because I would be using it to gauge my readiness for the Standard Chartered Full Marathon in Dec.
I would normally take the shuttle service for half marathons scheduled in the early mornings. But this time, I decided to take Grab so that I have more flexibility in managing my time and since also I decided not to join the 1st wave of the flag off.
I reached the race venue at 4.25 am, just in time to witness the flag off of the 1st wave shortly. Many runners were waiting for subsequent waves and I could clearly see the excitement on their faces, many of whom were taking part together with their friends. Bag deposits were fast and fuss-free within the shelter of the F1 Pit Building. I took some cups of Pocari Sweat for hydration before joining and flagged off in the 5.00 am wave.
The start of the run loop the runners back to the car park before u-turning into Republic Boulevard. It was quite a ‘sharp turn’ and there was some resulted congestion. As we continued, we were then led into an underpass where it was near total darkness. I was thinking perhaps some portable lights could be placed here to provide some illumination to decrease the possibility of the runners being tripped. It was a good 20 seconds before emerging from running in the darkness.
We headed towards Suntec City before u-turning towards Sports Hub. It was always a joy to run along Nicoll Highway on a closed road. There was ample space for the runners without bumping against each other. However, I don’t really enjoy running at Sports Hub and along Tanjong Rhu Connector, where the passageway is narrow. In addition, there were parts where the runners have to run on grass patches. Though it was dry weather, perhaps some wooden boards could be placed on the ground for the benefit of the runners?
Dawn was breaking as I ran along Marina East Drive and by the time I reached Gardens By The Bay, the sun had risen. I thought this was a ‘perfect plan’, as my pace generally allowed me to appreciate the surrounding scenery and iconic landmarks in the day time.
The ‘turnaround’ at The Promontory was a surprise (though no big deal) to me and I believe it was planned in order to make up the 21.1 km distance. In any case, I completed the race at a time of 2:43:18 hr. This was about the same time I achieved at last year’s Real Run. The difference was for this 2XU race, I was feeling much better and not breathless. The only obstacle to overcome to improve my timing is my knee problem.
There appeared not many post-run activities. Jaybird was giving out free food, such as oreo and apples. Runners were queuing up to have their photos taken with their respective timings.
Comments
1) Although the hydration stations were sufficient, I felt the tables serving out the drinks were not. This resulted in congestion when many runners stopped for replenishment.
2) Could the distance at the ‘turn-around’ at the start and The Promontory be replaced with a longer but smoother run at The Garden By The Bay East?
3) The 2XU race singlet did live up to its claim of being odour free and did dry reasonably fast after the run.
4) I had assumed that for such a popular and large scale event, there would be more post-run activities, such as Zumba or physical exercises. Or were there after I left at 8.30 am? In any case, I felt there was little engagement with the runners and the atmosphere was rather ‘muted’. Perhaps I had come to the race with high expectations and thus now felt a sense of disappointment.
Half marathon training for beginners,
intermediate runners, and experienced pros can present the same challenges.
In this article we’ve got 4 tips to maintain
your half marathon training no matter how crazy or off-track life gets.
Tip #1: Plan Ahead With Options
The key to training accountability is to plan
ahead. Before your week begins, take a good look at your calendar for that
week. See what sorts of events throw a wrench in what would be your ideal
training plan. Are you traveling that week? Do you have a big presentation at
work? An event at your kid’s school?
Whatever it may be, come up with a training
plan for the week that takes those things into account. We’ll call this Plan A.
Now, assume some other, unforeseen event is going to get in the way of your
Plan A training every day.
Develop a fall-back plan, a.k.a. Plan B. This
is crucial because when those unforeseen events come up, and they always do,
you don’t scrap your training for that day altogether.
You have another workout or time slot for your
workout ready to go and you can adjust accordingly, with no stress or
maneuvering.
And remember with running, you can get just as
much out of a 20-minute training session as you can out of a 2-hour long run.
Keep this in mind as you design your workouts through a busy schedule.
Depending on your schedule, you may want to
save those long runs for the weekend, when it is more likely you will have the
time. You can use your weekdays for speed work and strength training, as those
are easier to adjust and shorten if needed.
Tip #2: Train At High Intensity If You’re Short On Time
So what exactly does “speed work” or “strength
training” look like if you’re short on time?
For speed work, good-old-fashioned sprints
will be your best friend when you’re short on time. A one-mile warmup is a good
idea if you can squeeze it in. Your legs will not be happy with you if you
throw them right into a sprint.
After your warmup, try a series of 100m
sprints, with 30 seconds of jogging or walking in between. To make the most of
this, increase the incline after every sprint if you’re on a treadmill.
The goal is to get your legs moving at a quick
pace and to get your heartrate up.
For strength training, minimal but versatile
equipment is best. If the gym you’re in has a kettlebell, that’s a great
option. Work in some plyometrics training, and use
the Kettlebell as you
see fit.
Exercises to incorporate here would be
kettlebell swings, weighted squats or jump squats if possible, weighted step
ups, and weighted lunges. These are all simple, effective exercises where
adding a kettlebell or even a dumbbell will make a big difference.
Design a strength workout structure that
challenges you. For example, maybe you design a circuit and assign a number of
reps to each movement you’ll do. Then, perform that circuit for As Many Rounds
As Possible (“AMRAP”) for 5 minutes. Take a small break, and repeat that
5-minute AMRAP three or four times.
A workout like this would take 30 minutes max,
and you’ll be working at a high effort level. Another great structure is to
give yourself a certain number of reps to do on one or two exercises, and do
that many Every Minute On the Minute (“EMOM”).
Again, you’re training strength in a timed,
quick format. And one last format option would be doing any exercise “to
failure.” This way, you can be sure you’re wearing your muscles down to make
them stronger.
If you’re just using bodyweight or a light
kettlebell, “to failure” is a safe way to test your limits.
Tip #3: Don’t Skimp On Sleep or Fuel
When figuring out how
to train for a half marathon, there is a lot of information out there.
There are running blogs, magazines, YouTube channels, that all have tips and
tricks.
But don’t forget about the most obvious
training tip there is… sleep. Sleep is the cheapest, most effective recovery
tool you have.
Even if your schedule is busy, take a hard
look at your calendar and ask yourself: am I going to sleep as early as I could
be?
Chances are we could all go to bed a bit
earlier, and that little bit of extra sleep is going to matter as we move
toward our half marathon goals.
So make sure you’re getting at least 7 hours
in most nights, as this will allow your body time to recover.
The same goes with nutrition here, don’t let
your busy schedule cause you to make poor nutrition choices. The fuel you give
your body affects your half marathon training just as much if not more than
your workouts.
If you are traveling, get creative with what
the hotel has to offer. And remember, you don’t have to eat everything they
give you. If you order some eggs for breakfast and they come with 4 pieces of
toast, just have one!
There is no need to eat everything on your plate,
especially if you’re not the one who put it on there.
No matter how you set up your nutrition plan,
be sure you have one, and stick to it.
Again, this might be an area where a Plan B is
also helpful. Maybe schedule the meals you’re going to eat for the week, the
lunches you’ll pack, etc.. But then have a fall-back option.
If you need to eat out one day, where will
that be? Plan a healthy spot ahead of time so that if you don’t have time to
pack a lunch you don’t just go write off the day and go grab fast food. You
know exactly where you’re headed and it’s still a nutritious, planned meal.
Part way through your training it might not
feel fun and exciting anymore like it did at the beginning.
This is when it’s crucial to remember why you
started training for a half marathon in the first place. When you first start
training, write down how it feels and why you’re excited to train for a half.
Re-read that when training feels stale or
boring. And it’s always a good option when you feel like this to take a few
days off and reset. Spend some time with friends and family, let yourself get
re-motivated to achieve your running goals.
And also, remember that running is a
privilege. You are so lucky to have a body that can run 13 miles, and a lot of
people are not as lucky.
Keep that in mind and be grateful for your
training. That in and of itself can often serve as motivation.
Ready for your next half marathon?
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Exercising is very important for your health. Irrespective of the weather conditions, you should work out, but take some caution when the weather is extreme—too cold or too hot. So, is it healthy to work out in very hot conditions? What are the benefits and risks of exercising in really hot conditions? What precautions can you take? Well, this article seeks to shed light on those issues.
Benefits of exercising in hot conditions
1.You will surely sweat
There is no doubt that you will sweat, which is a benefit if you intend to do so. Sweating has several benefits for your body, including removing toxins, enhancing cardiovascular health and efficiency, and unclogging your pores.
2.Improved stress management
Although not yet fully proven, working out in the heat is associated with more endorphins (the feel-good hormones), thus helping you better manage stress.
3.Muscles warm up faster
Undoubtedly, higher temperatures will make your blood move more rapidly, thereby warming your muscles.
4.Greater fat loss
Higher temperatures assist in heating the body, making the fat easier to carry in the blood and more available for burning.
5.Training in higher temperatures can enhance the performance of athletes in lower temperatures
A study at the University of Oregon led to the conclusion that heat acclimation boosts the body’s capacity to regulate body temperature, enhances sweating and movement of blood through the skin, and expands the blood volume; thus, the heart pumps more blood to the muscles, organs, and skin as required. The study that involved cyclists showed their performance improved by 7% after just 10 heat exposures.
Regarding enhancing your performance, you can also do so by incorporating steroids from Valkyrie Online in your training. These steroids will enhance muscle strength, speed up recovery after workouts, improve red blood cell circulation, and improve the use of testosterone.
The risks of heat training
Although working out in heat brings some exceptional benefits with regards to exercises and performance, there are some risks associated with it. Some of the dangers include:
1.Higher cardiovascular workload
When it is hot, the body temperature rises past the ordinary levels for average temperature exercise, necessitating more blood flow to the skin to cool the body. Since the sweat does not evaporates faster (to cool the body), the workload is greater. With less blood available to go to the muscles, the heart is compelled to work harder, thus putting pressure on it.
2.Heat cramps
These are painful muscle contractions, usually in the calves, abdominal muscles and quadriceps, that occur due to less blood flow to the muscles as a result of high body temperatures.
3.Heat exhaustion
Body temperatures go to abnormal levels—about 104 degrees—which creates other symptoms, like dizziness, nausea, headache, vomiting, feebleness, and fainting, among others. If left unattended, heat exhaustion can result in heat stroke.
4.Heat stroke
Body temperature exceeds 104 degrees, necessitating immediate action, or else the victim can easily die or suffer from organ failure or brain destruction.
Telltale signs of heat-related conditions or sicknesses
You need to be on the lookout for the following signs that may indicate suffering from excess heat:
Dizziness
Confusion
Nausea or vomiting
Muscle cramps
Headache
Frailty
If you notice the above signs, stop working out, cool down, and evaluate your workout session in light of the possible risks.
How to get the benefits and avoid the risks of exercising in the heat
It is possible to enjoy the benefits of exercising in hot conditions and to reduce the risks. Here are some things to help you:
1.Be aware of the temperatures
You need to be conscious of the weather forecasts and the anticipated temperatures. When temperatures exceed 100 indices, you need to be more cautious when you exercise, for example by lessening your intensity or training for a shorter duration.
2.Avoid the hours when temperatures are high
You need to avoid exercising at midday when it’s the hottest time, and instead do so in the morning or evening. Also, you can go for a swim if you want to train at midday.
3.Stick to your limits
High-temperature conditions are not the best to get back to training after a hiatus or to increase your intensity. You should also stick to the activities for which you know your limits, as they are crucial in hot conditions.
4.Allow yourself enough time to acclimate and adjust
You should raise the intensity of your workout gradually, for example, in 1 to 3 weeks. If you have been exercising in weather-controlled conditions, start with a shorter session (at most 30 minutes) in higher temperatures, and adjust from there.
5.Dress appropriately
Wear light, loose, and brightly colored clothes, and a hat/cap if you are bald, cleanly shaven, or have thin hair.
6.Explore alternative options
You may consider working out in air-conditioned facilities, like climbing stairs or exercising indoors. Wait for the weather to be friendly to work out outdoors.
It was my 3rd Edition really, but the 1st was a 10km run, and just got in love with 2XU Compression Run after. Also, this is my first blog post since I started my journey of running.
I remembered my first 10km run was great, although my friend who run the HM mentioned it was dark and congested. But decided to give it a try when 2018 version comes on, and never look back since.
So 2019 version, as always, looking forward to it. Date of event is perfect this year, firstly without clashing with the Chinese Qingming festival, which Chinese will normally go to offer praying to their ancestors, and secondly, the weather is turning cooler after months of hot weather.
Race pack collection day, wanted to collect it on Friday night, as I was having dinner with friends, thought will be good to do both at the same time, however, it proved impossible, as I supposed people working around that area tends to also collect it on Friday night, and the queue was impossible, so I went back eagerly on the second day, Saturday to collect instead, which was a breeze, I collected within 5mins I suppose?
Nothing to be excited about, just race bibs and their new material for their running tee which they claim was good for preventing odour. I tried on the very next day for my short run, it doesn’t smell, but it sticks to you, so I don’t really like it. Any case, i like to wear my own running tee, just so I can spot myself easier when finding my photos through the throngs of picture taken by their engaged photographer later on. Hahaha, pick up this “trick” when I was reading other’s people blog, can’t credit the person as i read this quite sometimes back.
So comes the actual day, decided to take bus this time round, instead of driving or taking cab, which I kind of glad that i did, but also disappointed. Glad because I do not need to bother about carparking, road closure, timing, dropping right in front of the running village etc, disappointed because the bus left late at about 3.30am instead of 3.20am? After departing, we were stuck in various jams, geylang area, and the junction turning into golden mile, in the end, I arrive probably around 4.05am? My friend who was waiting, I asked him to go ahead first. So anyway, I will probably want to take bus the next time round, it is too convenient and hassle free.
So with taking of bus, I need the baggage drop off, which was hassle free as well. No complains, the area to deposit can be found easily as well. And you can go straight to start off point after depositing.
At the start point, I probably waited for 30mins before I get flagged off, would be good if they can indicate the wave that we will be in, so we have more clarity. It was only until I got to front, that they mentioned we are the last wave.
So the runs begin! Yeah! Was at the front of the wave, so I was able to run off straight away, which was good, then it comes the first tunnel that we went through, it was so dark, there is no lighting or whatsoever, but this probably is LTA issue, not theirs. But further down, we were passing by some dark area along the river, with lights hanging on the pole sides, which I thought could be better? It blinded me somehow, and I thought hanging from the top could have been better for us. But in any case, was a short distance, so I just bite it through. The rest of the run was ok, just for the every u-turn point that I saw, I always tend to lose my morale, I just hated all the u-turn point, looking at runners who have completed the u-turn, and I am just about to get it started, without knowing how long more to the u-turn point! How I wish at every u-turn point, they will let us know how long to the u-turn point! Am I the only one who has this issue?? haha. But luckily all the u-turn point are quite short.
So everything was cool, sun was not out until the later part, but was bearable, problem came at the 19km-20km distance where my calves began to feel the cramp, I was just praying that I can last through the distance without cramping! I was telling myself I just want to complete the race without injuries, as I only started proper preparation in the mid of Feb, when I should have started in Dec, but because of the festivities going on.
Collection of medals and finisher tee was efficient and clear.
In the end, I completed without any injuries, and bettered my PB, with 2hr 24mins on my trusted running app. My last run was 2hr, 33min. YEAH!! surprising even for me!
So some lesson/advice learnt and to be shared:
Running with my own water bottle, squeezable kind, save me some time for stopping and queuing for drinks, although I have to say, the queue at all stations wasn’t pack, but I do save the time from stopping to collect
I tried using medjool dates for my mid-run refuel, was dry, but it is good enough to give me that boast, as I do not need a large banana going down my stomach while running. I do need to wash it down though. But am glad I used it, without the need to use the sugar laden gel. I have some blood sugar family history, so I watch my sugar intake seriously.
Harder strength training is required at the gym for my calves!
Perhaps a slightly longer long run, 19km to prepare myself better
Do not sit down after a long run! Constant cramp afterwards, pulling up my leg to release my calves cramp, but cause cramp to my shin instead! OMG… Standing up and walking around solve the problem!
Overall, I will say this is a good run, organization is good, except for the things that i have mentioned. It is I believed one of the most anticipated runs, and also one of the better run organizer. I have read horror story even right from the race pack collection. So I will still be back for the next for sure!!
One very last things to share, which my friend did to inspire me.
If you can run 2km, you can run 5km
If you can run 5km, you can run 10km
If you can run 10km, you can run 20km
I think 20km is very achievable, there will be pain no doubt, but it is not as hard as it seems to be, as long as you put in the effort! So, I hope this will help inspire more people to start running!
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re anywhere around Singapore and wish put smiles on people’s faces, The Morning Greeters is perfect for you!
Read more to find out what’s special about The Morning Greeters!
The Morning Greeters’ Purpose
We are advocacy for greet while you run! We want to immerse our Singapore community into the greeting way of life whenever we meet strangers on the street.
The Morning Greeters’ Where and When
We run every Sunday morning. Meet at 7:15 am, warm up and set off at 7:30 am. Run will finish at the same starting point at 8:30 am and we will be off to a nearby eatery for a good hearty breakfast. Currently, we are starting our runs from a MRT station so that it will be convenient for all.
For Who and How To Join The Morning Greeters
The club is suitable for everyone, young and old. Walk or jog or run. Our oldest so far is 70 years old and the youngest has been 2 months old baby on a stroller.
Something Special about The Morning Greeters
We don’t keep our mouth shut during our run when we run past you.
A week after Terry Fox Run 10 km, I was going for my first signed up race of the year, the half marathon with 2XU Compression Run. I quite enjoyed the Terry Fox Run though it started late and ended with a bit of the morning sun, maintaining the heat of March on all runners. The heat and humidity followed onto April’s first weekend too !
Race Pack Collection
When I collected the race pack for 2XU, I was struck by two things. One was the bareness of the race pack. So I guessed it was going to be a lower key event this year vs other years. When I joined the queue for the race pack, I had my NRIC scanned first and then given a slip of paper with some numbers (bib number I guessed). There was very few people in the queue but I waited a few seconds at this process but the one behind me would have to wait for me to finish too. At the proper counter, I asked about the size of the tee shirt and handed over my IC again for them to verify. I thought that the first step was probably going to cause some bottleneck if the queue was really full, though the original idea might have been to divide up the distribution of ‘work’ and thus left the proper counter to just use the paper to gather the pack items. Since the items were few, I thought having it done at one counter would be efficient. Anyway, as there was just not many folks at the time, I didn’t spend more than 5 minutes so it was still acceptable.
There was a board for folks to indicate their tee shirt size for exchange if necessary. This was pretty convenient and efficient.
Pre-Race !
On night before race day, I planned to sleep early at about 10 pm and then woke up at 2.45 am to prep before driving off to the venue. As always, I set my phone alarm, though on almost every event in the past, I woke up by my internal clock earlier, so that I didn’t have to alarm the whole household with the phone’s blare of music. I found myself still awake at 11 pm, and then dozed off. Woke up every hour till 1.45 am. Feeling rather frustrated, I forced myself to get some real sleep since I still had an hour more. And then in the middle of a dream stage, I found my internal clock chiming, wake up, wake up. Bang ! I woke up with a start and found it was 3.30 am and then I think I did a real race.
I shortened everything which I normally do in half an hour to just 8 minutes or so. I even skipped my ritual of eating my two slices of bread with peanut butter and my race cup of coffee. I was at least 35 minutes away from the venue since I was in the north west and some roads might be blocked.
Wave 4
No hope to be in wave 1 ! I managed to park at Marina Square Mall and then walked a few hundred metres to the F1 Pit Building. It was crowded and I joined the human jam. And found myself in wave 4.
So I made it but each wave was at least 7 minutes apart based on my estimate. I started off at 5.02 am according to my watch. Wave 1 would have started at 4.30 am. The flag off was also a fairly quiet affair. No music and the DJ just interacted with a few participants at the front. The reason given was that there were residential estates nearby and we didn’t want to disturb the peace. Good, I also had some quiet peace before we were flagged off.
For most parts of the route, it was still in dark shadows of the early dawn light. I had skipped my toilet break as I was late and saw the long queues. Before two km was up, I knew I needed to relieve my bladder. As I didn’t have a PB in mind for this race, I did detour to get that cleared at the appropriate place. Then I just focused on running, and tried to keep at consistent pace. I was wearing the UA Hovr Sonic too, which I found comfortable but not exactly what I would take as my sprint shoes. Of course, readers should take my comments to be just personal and relative to myself only. I’m not a fast runner and still a very amateurish one at a veteran’s age (5 years of running with a lot of breaks). Whatever I do for running is based only on my own experimentation. My sprint is not your sprint pace and my fast is not your fast.
Anyway, I felt fairly relaxed and started to check in each km signage. They were fairly accurate, my Garmin beeped a hundred metres or thereabouts ahead of each signage for practically every one that I noticed. I did worry about not following my food intake ritual initially, so I downed one gel at the beginning in place of my ‘breakfast’, and then another one at about 3 km. After that, it was 11 km and 16 km. I stopped at almost every hydration point and every single one was just jammed with runners. There were bottlenecks at narrower paths that we crossed. But everyone just slowed down and it wasn’t bad enough to cause stopping of footsteps. The first two tunnels we had to go through were dark but well equipped runners shone their torches (phones) and helped improve visibility. The first one was almost pitch dark and it was still quite amazing nobody tripped over something. Somehow the usual lights were not functioning.
As it was a rather subdued run (looping here and there, narrow paths, across grass patches), there wasn’t much scenery to look out for. But yes, there were otter signboards but no otters in sight. But there was a huge monitor lizard which attracted a couple of runners to take photos. I saw such lizards almost every week near my running track but this one was pretty huge. That was probably the most amazing sight for this run. Someone did crash into one of those orange cones but picked himself up. A few runners were stretching their legs near the 19 km point. Luckily for me, I didn’t feel any tightness yet and continued to pick up pace in the last 3 km.
End of Race
I saw the finishing point and saw a few runners put up their hands in victory. I followed them just for fun though I didn’t see any cameraman in sight. I did get a surprise later when I checked Garmin and found it recorded my half marathon as a PB (2:37:01). I was more surprised that I wasn’t as tired after this race. Perhaps there was something good in the short daily runs I did since beginning of the year. So day 97 of the year passed and my running streak continued. The PB was secondary. Still, I’m not too sure if could finish my own ultra challenge that would be coming in less than 2 weeks’ time. I hope I could finish that challenge and help raise some funds to fight against cancer for all cancer patients. Till then. Run Happy, Run Safe.
On race day, Eleanor and I Grab to race site together as Khatib does not have shuttle bus. I’m lazy to walk at least 20 minutes to Yishun station to take the shuttle bus and also the shuttle bus tickets isn’t cheap either. Grab isn’t expensive. Though the Grab uncle was rather frustrated with the road blocks as he kept grumbling about it ? Though I’d no issues when I took other Grab to the same location, just that it’s a different route the driver used didn’t tio any road blocks before. I remembered the recent overseas races that I went to such as Tokyo Marathon and Amazing Thailand Marathon both have the race route on Google Maps since the previous day of the race so hopefully races in Singapore could do something like this to let drivers aware of the route and road blocks.
There’s 3 different distance categories, 5km, 10km and 21.1km. I participated in the 21.1km. Flag off was at F1 pit building at 4.30am in the morning. I had super enough sleep and rest as my entire Saturday’s time table after waking up in the morning was to eat, nua on bed watch drama and fall asleep and repeat the process ? Though I did get out of bed in the evening after dinner to do a 4km guilt run because of the laziness the entire day.
Met YiQing at the race site and the three of us quickly proceed to the start pen and we were lucky to be in the first wave to flag off at 4.30am. There’s 6 different waves and each interval for the next wave is 10 minutes to ease congestion or bottlenecks it’s like so many thousands of runners running! And the last wave flags off at 5.20am, I would have free tanning as well by the time I finish the run if I was in the last few waves ? Hopefully everyone finished within the 4hours cut off since its not clear that the cut off is based on last wave timing or since the first wave runners.
Some of my girl friends and I love the colour of the singlet for females this year! ? I will defintely put them on for my own runs. It’s my 3rd 2XU this year, didn’t run last year as I have too much races and after comparing all my singlets, I preferred this year’s most! It’s my first local race this year and I’m quite prideful of that because I’m not Everywhere ? (my friends refer those runners who appeared in many races as Everywhere)
(Photo credits: Ah Shiok)
Flag off was on time for our wave and ouch! I saw two falls! ? And I saw the entire process of both falls as I was about 5s behind, though I’m not the one who fell but I can feel that it’s super painful. Just about one km into the run, this female runner tripped on a kerb, fell on the floor damn hard. Someone helped her up. And another one within the next few km, it’s a raised tarmac floor that’s uneven and she missed it. Piak and she’s on all fours as well, someone helped her up too ?
Shortly into the run, we ran pass a very short tunnel but it’s almost like pitch dark, or was it because of aging and my poor eyesight? ? Sibeh accident prone sia. A little after 10km, it’s also lightless when we need to run on a stretch of grass patches, also Sibeh accident prone. I was afraid I would fall and concentrate hard on the ground and in the mean time hoping it didn’t rain the past few days as my shoes are still quite new ? Should consider placing some lights around or carpeted/wooden flooring for the safety of runners.
I enjoyed the hydration points located throughout the route. Most of the hydration provides cold water and Pocari Sweat ? As I had another half marathon a week later, I told myself to run whatever I can, not to tire myself and enjoy the run. So I had a pretty smooth and enjoyable run ? Maybe it’s because I was in the first wave, I didn’t tio any congestion or bottleneck. And I realised throughout the years there’s an increasing amount of female runners! ?
Thank you volunteers! ? Especially the volunteers at somewhere near the Merlion where there’s a couple of steps. The volunteers there was like repeating loudly “Steps Steps Steps Steps Steps” continuously in a rate like 10 times per 10 seconds ? Maybe someone fell or had a near fall there as they kept cautioning the runners. Then I remembered it’s the most accident prone area in races and I’m glad I didn’t listen to music and was alerted of the steps. Completed the run with a discrepancy of distance. I only had 20.61km on my sports watch.
Love the finisher tee and super cold towel! And congratulations to my friends for their PBs and huge improvements in timing! ?
It’s already late to care for the environment but better late than never. Climate already changed, pollution already serious and whales found dead with 20kg of rubbish inside of them ? I came across a mind triggering post on facebook and I am one of the guilty ones not being environmentally friendly. I don’t bring my own cups or bottles to races . After the race while in the race village, I told YiJing I’m going to throw rubbish, after searching around and walking like 30 steps, I’m sorry to say that I couldn’t conveniently find a bin and I saw a pile of towels and cups by the side and I stacked my unwanted towel(my handphone pouch stained colour on it) and cups on top of it ? Everyone is conveniently doing it and I followed. It’s wrong and there is no excuse. Let’s think about what had we done or not done, what are the very least we can do and how can we do better not just in running. Yes, running is huge. How about the Earth we live in? ❤
The long run is one of the most important runs of the week for any runner and in particular a marathoner chasing that personal best time.
Traditionally scheduled on a Sunday at the end of the training week and sometimes referred to as the “Church of the Long Run”, it’s used to build overall endurance, strength and mental toughness. It can also be that perfect way to discover beautiful running trails, run socially with friends and training partners plus get a big hit of endorphins.
In a specific marathon and even half marathon block that has a clear target race in mind, adding a fast finish or ‘kickdown’ to your Sunday long run can be an ideal dress rehearsal for your assault on that P.B. It provides a great opportunity to get your body used to taking on fuel at pace, getting a sense of pace judgement, allowing your body to become comfortable with pace changes and the mental challenges that may come up on race day.
Adding the Fast Finish to your Long Run.
This should only be done at strategic times throughout the build-up which would ideally be planned by your coach that align with the overall program and the date of your goal race.
Fast Finish long runs should not be used every week and they will often form part of your main ‘hard’ sessions of the week, so it is important that the structure of the week, leading into and out of it, is considered, to ensure appropriate recovery is in place.
Your standard long run distance and duration will vary based on your goal race and training block, typically it will be above 70mins > 2hrs +
Sample Fast Finish for Marathon Runner (*Running 1hr 45min every Sunday)
80mins: Easy running @ standard Sunday run pace.
80mins – 90mins: Pace to increase to just under goal marathon pace. (i.e if target is 4min per km pace, this would be run at 4:10-4:15min per km pace.)
Drink on the run @ 90mins, this will help practice taking on drinks at close to race pace.
90mins – 105mins: Pace increased to goal pace of 4:00min per km > 3.50min per km, the 3:50min per km pace should only be reached by the last 5mins if the runner is feeling strong.
If you can simulate this session based on your race course, for example, if you know the course will be over hills, do over an undulating course.
It’s really important to recover after this workout, as you have an accumulation of all the running in the legs from the training week and it’s super important this session is respected.
Some great ways to recover include:
– Cold water therapy / Ice Baths
– Eating / Refuelling within 30-60mins of the run to ensure you refill glycogen and protein stores
– Afternoon Walk, Foam Rolling, Light Stretching & Yoga
Whether it is weight loss or a toned body you are looking for, there is a plan for you to achieve your goal.
There is a plethora of diets aimed at fitness enthusiasts, promising great results by maximising the effectiveness of one’s workouts. Here, we list six of the more prominent ones that you should know about.
According to a fitness trainer, Reno Bin Rasi, “Training and diet goes hand in hand – there are no two ways about it. For decades, the focus was on dietary supplements, with real food taking a back seat. We need to go back to basic natural foods and be cautious about what goes into processed stuff.
“Moreover, a diet that works for others may not work for you. Understand your body and what it needs. Keep it simple first and change once in a while, or else you will be stuck in a rut. It’s all about balance.”
The Protein Diet
Essential for building and repairing muscle, protein also raises your metabolism. Plus, because it slows down the release of carbohydrate into your system, you are less prone to sudden spikes in blood sugar levels. Source of healthy, lean protein include tofu, salmon, chicken breast (skinless), Greek-style yogurt and eggs.
Good for: building muscle, weight loss Concerns: Can be high in saturated fat and low in fruits and vegetables.
The Atkins Diet
This low-carb programme is primarily for weight loss: Eat as much protein and fat as you want, just cut out all foods high in carbohydrate. Eating more protein curbs your appetite, and you may end up consuming lesser calories without even trying. Foods to avoid include grains, sugar and trans fats, while you should eat more eggs, fatty fish, dairy products, nuts and seeds.
Good for: Weight loss Concerns: Very limited intake of fruits and vegetables
The Raw Food Diet
This plan prescribes foods that are non-processed, plant-based and, ideally, organic. Not everything you eat should be uncooked, but at least three-quarters should be, for better results. Foods that are highly recommended include beans, legumes, nuts, seeds, fresh fruits and vegetables (and their juices), grains and dried fruits.
Good for: General health, weight loss Concerns: Vitamin B-12 deficiency, and higher chance of food poisoning
The Mediterranean Diet
People in this European region reportedly lead healthier lives, with lower levels of hypertensions, cancer, cardiovascular disease and obesity. Their diet is low in saturated fat but high in monounsaturated fat and dietary fibre. Food emphasised included fresh fruits, yogurt, nuts, seeds, legumes, olive oil, cheese, moderate amounts of fish and poultry, as well as small amounts of red meat.
Good for: General health, weight loss Concerns: Moderate wine consumption as part of this diet may not be suitable for those under certain types of medication.
The Caveman Diet
Officially known as the Paleolithic (or just Paleo) diet, the premise is that our gut has not evolved much since our cavemen days and therefore cannot digest a lot of the “modern” foods that we eat today. Hence, cut down on processed foods, refined sugars and grains, as these make your body store more fat. Instead, stock up on meat, fish, eggs, vegetables, seeds and nuts. This diet does not limit the calories you consume each day, making it far easier to follow.
Good for: General health, building muscles. Concerns: Excluding starches and dairy products can lead to deficiencies.
The Ketogenic Diet
Ketosis is a psychological process where your body burns fats as a primary fuel source instead of carbohydrate. The theory is that eating a diet high in fats and low in refined carbs and sugar will keep your body lean without leaving you hungry, as your body burns all the fat you consume. The formula here is to consume fat in a four-to-one ratio in relation to combined carbs and protein. You’ll need to abstain from high-carbs foods bread, rice and pasta.
Good for: Weight Loss Concerns: Sustained high-fat diet can harm long-term health.
Regardless of the kind of diet plan one is into, it is essential to take the right amount of vegetables daily to keep us healthy and fit. Greens supplements may not be able to replace veggies, but it can provide sufficient nutrients from veggies in as easy one scoop. Check out this highly-recommended super green tonic and get to know why it’s considered as indeed super.
This was my first half marathon. I was so worried about a DNF that I arrived early at the race village so I can join in at the first few waves for flag-off. You know… start at the front so you have some buffer time to fall back.
But before that, let’s start with the race pack. This year’s race pack was really simple and minimal. Race singlet and timing chip. No sponsored products. I think there was a strip of actitape? Well, the colour scheme for this year (for the females) wasn’t as nice as the last but it still looked pretty good.
Now back to the race day itself. There wasn’t any problems at the flag-off and the route was pretty good with no bottlenecks. That’s what I like about 2XU runs actually. Very well-planned routes. Everything was good with enough hydration points. But seriously, this has got to be the 21.1km run of pain for me. My first few km was hit with a side stitch. And when I slowed to regulate my breathing better and finally picked up the pace, I stepped on a tree branch near the grass area somewhere near Water Venture Marina(because it was too dark) and scratched myself. I have ‘pretty’ 5 parallel cuts at my ankle now. I washed it with water at the next hydration point before continuing down to Garden by the Bay East. So the pain was pretty much throughout the whole race until at the 15km mark, hunger pangs hit me. This was the worse. And I regret not reading up on fueling with energy gels. I thought I could have done the distance without supplements. I guess I was wrong. I had to walk the last 7km and that was when my pace took a dip and the nightmare of DNF came to haunt me again. Luckily my pace at the start of the race earned me some time and I managed to cross the finishing line after 3hrs 25mins. I was disappointed at myself mostly, for not reading up and doing pre-race fueling properly. Well, mistakes were made and I clearly underestimated the distance. I mean.. since I have so much fats at various areas, just burn them ya? Use all you want. But I guess not… Eating well before the race is still important. And I might consider experimenting with some energy gels to prepare me for my next 21K.
So yup. Imagine my happiness when the volunteer handed me a banana at the finishing point. I was just happily munching away and drinking my Pocari Sweat. Everything turned out well and I changed into my finisher tee and headed for home.
I’ve been a loyal runner with 2XU for a couple of years and their races have been so well-organised that they kept me signing up with them year after year. I’m just hoping the colour scheme for next year’s run tee will be different from this year 😛
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the northern region of Singapore and stay near Braddell Heights, Braddell Heights Runners is perfect for you!
Read more to find out what’s special about Braddell Heights running club.
Braddell Heights Runners’ Purpose
Our primarily objective is to provide
a) a running platform for residents of Braddell Heights and nearby estates to kickstart their running routine b) friendly runners to motivate and train together c) a fixed weekly scheduled program to track and improve on their fitness and performance
Braddell Heights Runners’ Where and When
All our road runs start and ends at Braddell Heights CC on every Wed night (6KM, Starts at 7.15pm) and every Saturday morning (10km to 20km, Starts at 6.45am) over every 4 weekly Saturdays.
For Who and How to join Braddell Heights Runners
We have runners of various running pace/ability and objective to cater to both leisure as well as competitive runners. All newcomers are encouraged to start with the Saturday runs when a shorter distance can be catered to them. No registration or fee is required. Just turned up in your running gear and a self-hydration pack!
Something Special about Braddell Heights Runners
We are a friendly community base running group but has shaped up many leisure runners with respectable competitive timing. Our signature running routes around our estate has proven to be a good effective ground to help anyone who has the dream to achieve their targeted PB in long distance running.
Taichung, a city located in central Taiwan, perhaps more renowned for Fengjia Night Market, the largest night market in Taiwan, and the scenic Sun Moon Lake, hosted theTaichung World Flora Exposition for the second year running. In conjunction with the Exposition, they also organised the Taichung World Flora Exposition Int Marathon to showcase how efforts in going Green can go hand in hand with tourism. And this is where we decided to do our next marathon a week after our Okinawa Marathon.
Marathon Route
13 Water Stations for just a Marathon. You know why cot off time was set at 6hrs 30mins? For us to stop and eat at all 13 stops!
Don’t play play. Small event this may be but it is a AIMS certified course
Registration
Registering for this marathon was done through a 3rd party site, Lohas. Lohas is a Taiwanese registration portal for quite a number of Taiwan races. Feel free to browse through it if you are searching for interesting races to do in Taiwan. You need to be sufficiently proficient in Traditional Chinese though as that is the only language option available on their portal. Race fee for their marathon was NT1545 and they also have the 22km, 12km and 6km categories. One thing to note though, there was no race pack collection event for this, unlike what we are pretty used to. Your race pack has to be delivered to a location in Taiwan prior to the race. Apparently, this is quite a common practice in Taiwan for smaller scale races. Well, since we obviously do not have a house in Taiwan, we arranged for our race packs to be delivered to our Taichung hotel instead.
Our race pack delivered to our hotel
Event souvenir towel
Event commerative tee with embossed wordings. Pretty unique I must say.
First time having our Chinese names on running BIBs
Here is something special; they have special awards for runners who will be first time marathoners and runners who will be completing their 100th marathon here. With an additional fee, runners who qualify for these 2 awards can opt to purchase a special souvenir trophy to be awarded upon completion of the marathon. You will need to complete a form for the 100th marathon award though as they would need to verify your previous 99 marathon completions.
Optional purchase trophy for Completion of First Marathon and 100th Marathon
Race Day
Flag off for marathon was scheduled for 0630hrs. They do provide free shuttle bus services from 4 locations within the Fengyuan district if I am not wrong. We can also get a NT20 discount from buses from anywhere in Taichung alighting in Fengyuan district by showing our BIBs. But since we do not stay at Fengyuan district as it is out of the main city center, we took the lazy way out by Uber-ing there instead and we arrived at Fengyuan stadium around 0545hrs.
I guess someone up there cannot bear to see us getting roasted under the sun, so that someone arranged for a shower for us. Yes, it was raining. Just like in Okinawa, we were expecting a hot run but we got another chilly one. It was already raining when we arrived and being so cold early in the morning, we simply hide it out at the hall where the baggage deposit was until 10mins before flag off. Baggage deposit was fast and efficient with many counters opened.
Baggage deposit counters
At around 0620hrs, we made our way to the start line on the stadium track with our ponchos still on. There were no pens or waves as all runners simply gather near the start line. At 0630hrs, we were flagged off under the rain.
Awaiting flag off under the rain
Off we went
The Race
With a generous cut off time of 6hrs 30mins and no other cut off times slated for individual water stations, we knew this was going to be a fun albeit chilly run.
Water stations were aplenty. Basically, every 3km or so we encountered one and boy were we surprised, pleasantly. We have always heard about the fantastic food on offer in Taiwanese races, but we still were shocked by what were actually there.
4 whole roasted pig waiting for us on our return leg. But we just have to get a photo in when we saw them across the road.
Cheeky support station signage
Plenty of food. Local braised delicacies here
Sponge cakes
Taiwanese Whisky on offer too
This was god send on a wet chilly morning – Hot soup!
Another cheeky signage
Runners all feasting
Fame Taiwanese sausages
Singapore has Milo truck? Well, they did one better here. They had Beer truck. Freeflow Taiwanese beer!
Brands Essense of Chicken as energy replenishment
Finally we looped back to where the roasted pigs were
Not much left as we took our time getting back here but we still got to eat hot roasted pork!
The race organisers did not provide the elevation chart for the marathon and it being a road marathon, we did not see the need for one too. And so we were not mentally prepared for the numerous rolling hills we encountered. Soon we fell back on the routine of walking when there were ascents and only running while on flats or descent.
Skyway to Heaven. Did not expect them to be true to their words
Yup. Skyway to Heaven it was
Our 42.195 elevation chart from our Garmin. Sure lots of ups and downs
During our 42.195km adventure, we came across many clusters of runners. Some were running together in costumes, some were running together within their running clubs carrying their club flags and all. Then we also saw some running in support for their friends doing their 100th marathon. How did we know? They were carrying big bold banners declaring there is a 100th marathon runner amongst them. 100th marathon and these fellows still look so young! Really a big achievement for these runners. Kudos to their friends who accompanied them throughout too as we can more or less gauge through their running postures some of these friends should be real fast marathon runners but they all sacrificed their timings for their friends’ achievement. About 500m or so away from the finishing line we also saw some of these clusters of runners simply standing around waiting for friends who had lagged behind because we guess they wanted to finish the marathon as a group. Such disregard for own timing, I like. ?
Bro here rolled the metal wheel the entire 42.195. Power
Did someone say it was a cold chilly run?
The power runner with his 2 power dogs. Apparently his dogs always ran alongside him so much so that some runners even know the dogs’ names
There is a 100th Marathon runner amongst them
Taiwanese babes
No wonder one of the roasted pigs earlier was missing a head
There was also something we noticed – the absence of runners seemingly suffering from cramps. From past experience, based on the speed we always run at (slow), we would always see many runners by the side of the road doing stretching and spraying muscle relief for their cramps. But not here. We hardly see anyone doing these during this marathon. Taiwanese runners, strong they are.
Now for something we did not really like; there were no full road closures. Do not get me wrong, we did not run side by side with traffic. The path we ran on were clear of traffic and we were relatively safe. However, at traffic junctions, we had to stop for traffic until their road marshals gave us the all clear to cross. We were not running fast and not gunning for timing but having to stop for traffic was something we would rather not encounter.
Doing some stretching of hers while waiting to cross the junction
Finally, at around 1230hrs, we returned to Fengyuan stadium and completed our 2nd marathon in 2 weeks.
We did it again
Post Race
We collected our medals and print-out certificates upon completion before walking over to collect something more important; Bentos. Yes, our finisher entitlement includes a bento.
Bento!
Finisher medal and certificate
We received this as well. How cool is that!
We collected our baggage, found a corner in the hall, sat down and proceeded to attack our bentos. There were shower facilities and from what we overheard, hot showers were available. But being so cosy after having our bentos, we decided against going out into the rain to get to the showers. So we just changed out of our wet clothing behind some curtains at a corner of the hall. We could not suppress a smile when we saw a local runner coolly took out a hair dryer, plug it into a wall socket and started to blow dry himself after his shower. These runners sure came prepared.
After Thoughts
Despite the weather and the seemingly never-ending rolling hills, it was a pretty enjoyable run. The route took us through their technology parks, villages, flora gardens and along their new outlet mall. So route was a break from the usual tall urban buildings we always have locally.
Welcome!
Greens
Sakura!
Run through a 2km tunnel. And no, it was not stuffy at all.
On a bridge
Nature in abundance
Yes it’s you!
Feeling great!
Happy in the rain
Running in the rain, feasting every 3km, runners encouraging each other, efficient logistic support, unique finisher entitlements, all contributed to a party feel. We cannot wait for our next Taiwan marathon. Can you?
We cannot wait for our next Taiwan marathon. Can you?
Already fit? Aim higher and make breakthroughs with a sports conditioning training programme.
Until recently, many people believed that power athletes were born and not made. What’s little unknown is that a proper sports conditioning training program can make anyone faster, stronger, more powerful and better at any sport.
Professional and competitive athletes, including basketball superstar LeBron James, footballer Cristiano Ronaldo, and former mixed martial arts exponent Georges St Pierre have all used sports conditioning as part of their training to reach the top of their games.
Essentially, sports conditioning is a form of training that is specific, focusing on skills-related fitness to be developed for a particular sport or activity.
Whatever your game, be it basketball, football or tennis, sports conditioning can help take you to the next level.
“It is most commonly used by athletes and sports enthusiasts either for competitive training or maintenance of performance” says Kirk Hidalgo, exercise specialist at Energyone gym.
According to him, sports conditioning helps to improve balance, agility, coordination, speed, reflexes and power, all of which are essential to performing well in a sport.
Kirk advises that one should consult a professional strength and conditioning coach before embarking on a sports conditioning programme.
“Strength and conditioning coaches must administer assessments on body composition, posture and movement to create a programme that targets both the individual needs and wants,” he says.
“Sports conditioning programs should facilitate and develop the proper function and technique while minimising risk. It includes pre- and post-exercise assessments to track progress and measure improvements.”
For a start, you can begin with generic sports conditioning workouts illustrated in this spread. As you get fitter, you can increase the workout intensity by increasing the distance and speed of each workout.
For instance, to get a more challenging workout out of the skaters exercise, you can increase the distance between each cone from five to 10 metres apart.
Alternatively, you can tilt your body to a 90-degree angle when you are doing skaters – a general skaters workout only requires you to move from side to side. But Kirk’s advice is not to overreach and overtrain.
“Our body develops not just through training but also by balancing it with rest, recovery and proper nutrition. Success can be developed progressively.”
Sports conditioning training: Step by Step
Skaters
Start with the lead leg in front and your upper body straight. Move towards the second cone by jumping and propelling yourself upwards as high as possible. Make sure you progress at a comfortable tempo, control your landings, and remain stabilised on one leg while you reach for the cone.
Cross-over cones
Start with the lead leg in front and run straight ahead to accelerate. Once you reach the first cone, immediately move laterally and reach for the 2nd cone and then crossover to the third cone. This exercise will improve ankle-stabilising strength and braking mechanics when changing direction. In short, it helps to build agility.
High-Knee run on ladder
Use the lead leg to step inside the agility ladder, immediately followed by the other leg, creating small but fast movements. Lift your knees to waist level so as to produce more propulsion and velocity. Repeat the same movement and finish the whole ladder trail.
Mini Hurdles
Start by standing among the two of the hurdles, perpendicular to them. Jump laterally sideways over the hurdle as fast as possible and with as much vertical life as possible. Keep your body stable and synchronized so as to maximise your jumps. Repeat sideways as quickly as you can. During landing, take care to land with less impact.
Reverse Wood Chop
Start with a squat position by holding the cable slightly in front of you and to the side. You should move in a rotational manner towards the other side and follow through with the side leg close to the point of axis. While keeping a strong, stable position, bring the arms across towards the other direction. Go back to squat position and repeat the same moves.
The Coast-to-Coast Trail is a 36 km trail which is launched on 30 March 2019. The trail spans across Singapore, stretching from Jurong Lake Gardens in the west to Coney Island Park in the northeast, taking users through a variety of parks, park connectors, nature areas, places of interest and urban spaces. Some of these include Bishan-Ang Mo Kio Park in central Singapore, and Sengkang Riverside Park, in the northeast of our island.
Jurong Lake Gardens, Artist’s impression. Courtesy of NParks
Bishan-Ang Mo Kio Park. Photo credit: NParks
Sengkang Riverside Park. Photo credit: NParks
Coney Island Park. Photo credit: NParks
DIY trail guides for various parks along the Coast–to-Coast Trail or Nature Park Network are available on NParks website. Each trail guide includes photos, information and estimated walking times, making it easier for you to find the perfect trail to match your schedule and interest.
Coast-to-Coast (C2C) Mobile App
The Coast-to-Coast mobile app is NParks’ first augmented reality (AR)-enabled mobile application. It was developed to complement the C2C Trail for an interactive walking experience curated across the 36 km stretch of parks and park connectors.
Users can learn more about the native biodiversity with the help of augmented reality (AR), check out the interesting sights and attractions along the way, and take part in fun activities and programmes. Users can also redeem attractive rewards and stay up-to-date with exclusive news on retail, F&B and other service promotions by NParks’ partners.
Let’s face it, gravity can really hurt! It’s the longest living human fight that we’ve ever been in, a daily fight that isn’t going away anytime soon. Whether it be picking up your shopping bag loaded with essential foods or jumping over a puddle to prevent your feet from getting wet, gravity makes it challenging. However, as humans we enjoy a contest. What better battle than taking on our life long enemy and using it to our advantage, in human vs hill reps.
The common reaction when our athletes see ‘Hill Reps’ on their program is one similar to the feeling just before take-off on an aeroplane, anxious. The sense that you know it’s going to hurt, but if you can change that focus to the benefits you’ll receive from hitting the hills, then you’ll be excited to get started.
Benefits of Hills
Just like brushing your teeth twice a day strengthens your chompers, hitting the hills will strengthen your legs. Your driving muscles have to work harder when running up a hill, becoming more powerful in the process. Hills can then help develop speed, efficiency, stride rate and stride length, which when come race day you can recruit and help carry you to that new personal best!
The strength gains from running hills can really help propel you on race day.
When to incorporate hills?
Once an athlete has developed a certain tolerance and built up a solid base, specific hill training sessions can be incorporated into a structured program. It is important to note, that it is imperative that form and technique are maintained during these sessions. Form should not be substituted for pace and so in that regards a specific, consistent effort should be maintained throughout each repetition. This will help reduce injury and incorrect technique from the session.
There are a variety of different types of hill work you can implement into your training schedule. They can be broken down into short, medium and long hill repeats, all of which can be incorporated at some point in a training cycle.
Short Hills
A short hill rep is going to take around 10sec to 20sec and is usually reasonably steep (10 to 15 percent). To get a grasp on what sort of steepness a certain gradient is, is to get on a treadmill and set it to the steepness you want to try and get the feel for it. The idea behind short hill reps is to assist with power and efficiency of your stride, along with forcing your running muscles to work hard. A good way to structure these into your program is to tag 4-8 short hill reps at the back end of an easy run, with walk/easy jog downhill recovery.
Medium Hills
A medium hill rep is going to take 40sec to 90sec to complete and as a guide, the steepness is what is going to allow you to maintain around race pace (usually around 6 to 8 percent). A medium hill session will help enhance you both aerobically and anaerobically and will also assist with improving your ability to recover. A block of these can work well in the middle phases of your training cycle, whereby you start with 4 x 70sec hill repeats @ 5km pace, with jog back recovery. The progression each week being the addition of one more repetition, maxing out at around 8-10 reps.
Medium hills can take the place of an interval session, assisting in building both aerobically and anaerobically.
Long Hills
A long hill rep is going to take between 2 and 4 minutes, with the steepness being not overly aggressive (around 4-5 percent). The main benefit of long hills is aerobic, whereby they are usually used during earlier phases of training to help develop strength. A really good workout to build up towards is 5 x 3min hills @ 10k pace, with jog back recovery.
So next time you see hill reps on the program, picture them as a challenge and get excited! The benefits are immense and you’ll certainly be thanking yourself when you get to the start line feeling super fit and strong!
Mount Datuk is located in Rembau, Negeri Sembilan, Malaysia. Standing at around 880 m, it offers hikers a magnificent view of sunrise and a 360-degree panorama view of the surrounding scenery. However, this hike is considered ‘moderately challenging’ and is not recommended for the beginners unless you have strong physical and stamina.
Why Mount Datuk?
I had originally planned to visit Mount Kinabalu this month but the trip was cancelled because no more slot was available. Coincidentally, SGTrek had a schedule for Datuk this month. Hence, I decided to bring forward my plan to hike Datuk instead.
Datuk was on my to-hike list primarily because it offers a splendid view at the summit. In addition, I believe I had the stamina to hike Datuk because I had hiked Mount Ophir, which is technically more difficult. Secondly, the Datuk expedition usually includes a visit to Malacca after the hike. This means you get to hike and visit a World Heritage Site in a single trip!
Travelling to Mount Datuk
There were around 30 participants for this event. We met up at Marsiling MRT at 10.30 pm. Attendance was taken and we began our journey once everyone arrived. It was a Friday night but there was literally no jam at the woodlands and JB checkpoints. Clearing the customs were pretty quick.
We reached Yong Peng Rest Stop after an hour. This is a common stopover for people travelling in coaches between Singapore and Malaysia. It has prayer rooms, a mini-mart selling native snacks and a food court, where travellers can buy food and drinks. I bought a loaf of bread, intending to have it as breakfast at the summit of Mount Datuk. We resumed our journey after 45 mins break.
I tried to get some rest in the coach, knowing that I will soon begin my hike. Before long, we reached the external premise of the park. The road leading in was too narrow for coaches. Hence, we prepared what we needed and alighted from the coach to begin a 15 mins walk to the park.
Ascent to the Summit
It was only 3.45 am in the wee hours of morning. The main roads were deserted and there were few street lamps. In the darkness, I can see the imposing silhouette of Mount Datuk in the far distance. The short walk to the park was a gentle up-slope. I switched on my headlamp as the way forward was too dark. Headlamps were mandatory for this hike.
There are basic facilities at the park, such as car parking lots, washrooms and drink stalls (not yet opened). I did a light wash up to refresh myself. There were 3 guides from SGTrek leading the group – the leader at the front, an assistant with the group and a sweeper at the last to ensure everyone was accounted for. After a short debrief, we commenced our hike.
This was my first time entering a jungle in near total darkness. It was extremely surreal and everyone felt a sense of adventure. Not too long into the trails, we were greeted by steep slopes of rocks and overgrown roots. It wasn’t easy to overcome them as we find ways to negotiate past them. This was certainly very different from Ophir, where the start of the trail was more gradual and forgiving.
The headlamp was really a lifesaver. It illuminated the way and kept my hands free to grab hold of ropes (in fact, anything!) where necessary. The nature of hiking, just like running, is that each individual will have different stamina and pace. Hence, the group will tend to break up at some point even though we started out together.
I slowed down my pace and decided to stay together with 2 fellow hikers when I noticed them looking very tired. It is always more satisfying when we can assist in any way possible, to reach the summit or complete a race. It took us more than an hour before we left behind the sea of ‘rocks and roots’.
The remaining ascent was more manageable even though there were still some pockets of big rocks to overcome. But the worse had passed.
It was with great relief when the famous Datuk boulders came into sight. It was a sign that we had arrived near the summit. We came to an open space where there were already many hikers arrived before us. They were taking rest and waiting for dawn to break. Some were resting on the mats they brought along. It was around 6.15 am.
At the Summit
We had to climb some ladders to reach the ‘true’ summit, which is formed by boulders where Mount Datuk is famous for. There is flat ground here where hikers can rest and enjoy the views. I selected a place further down near to the edge of the cliff, as the choice (safe also) spots had already been occupied. Dawn was breaking and everyone was waiting for the sun to rise.
I ate the bread I bought earlier at Yong Peng, at the same time closing my eyes to immerse in the serenity of nature. At this altitude, I could hear the chirping of birds when they awoke from their slumber in the jungles right below me.
Everyone was excited when the sun started to rise. Handphones and cameras were snapping away countless pictures of the magnificent scenery. Some even put themselves at risk by standing relatively close to the edge to get the perfect Instagram shot!
As the summit was getting crowded with the arrival of new hikers, I decided to make my descent back to the open space below. The rest of my group joined me shortly and together we took a group photo.
We commenced our descent from the summit at 7.45 am.
Descent from the Summit
Unlike Ophir, the ascending and descending route for Datuk is the same. I do not like descent, as it is more taxing on the knees and there are risks of slips and falls. This is especially so for Datuk, where I need to re-negotiate the roots and rocks. In fact, I slipped 3 times on the way down. And even though it was the same route, I couldn’t quite recognize it because I had ascended in the dark.
It was getting warm in the jungle as the morning wore on. The heat caused me to perspire profusely and drained my energy. I seriously felt even running a half marathon wasn’t this tired.
I had used a trekking pole specifically for this hike. This pole proved useful in giving me the support I needed when I ascended the mountain and helping to stop my momentum when I descended too fast.
At long last, I reached the entrance of the trail at 9.20 am. I rested for a while before strolling back to the main road for the coach. Once the last person was back, we departed from Mount Datuk to head for a good clean up.
At Malacca City
We reached Malacca at 1.30 pm and was given 2 hours to tour the place. Malacca City was listed as a UNESCO World Heritage Site in the Year 2008. Not only is it rich in history, but it is also well known for its food and numerous tourist attractions.
Hungry from the earlier hike, I immediately went for lunch at Jonker Walk, tucking in the unique chicken rice (balls). There are many shops here selling souvenirs, crafts, local products and various specialities. There is even a temple for the faithful to pray.
As far as I remember, Jonker Walk is closed to traffic once night falls during the weekends. The whole place comes alive with hype and activities, with hawkers selling tasty treats and keepsakes from their mobile carts and makeshift stalls.
But right now, the weather was extremely hot. Everyone was trying to find and confine to shelters. I bought some local snacks from the famous ‘San Shu Gong’ to share with my family and friends back in Singapore.
I didn’t dare linger under the sweltering heat and proceed to the rendezvous place near the Melaka Maritime Museum. We departed from Malacca at 3.40 pm, glad that we had the opportunity to visit this historical city.
Return to Singapore
On the way back, we stopped at YOYO Native Food Product at Yong Peng for a while. YOYO offers a wide variety of products such as biscuits, snacks, seasonings and beverages. Some of the hikers settled down for some snacks and drinks in the ‘coffee corner’. Personally, I thought this arrangement was a nice change from the usual stopover at Yong Peng Rest Stop. We resumed our journey after 45 mins.
There was no jam along the highway and customs and we arrived back in Singapore at 8.30 pm.
After Thoughts
This is a very good hike which offers the unique experience of hiking in surrounding darkness with the reward of a magnificent sunrise and scenery at the summit. However, do not expect a ‘stroll in the park’ and be prepared to be physically taxing.
If you are looking for a hike with sunrise at an altitude of over 500 m, I would strongly recommend you to try Mount Datuk.
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