Many have already heard or experienced the greatness of Ho Chi Minh City, both as a leisure and a business traveller. To top things up, I also had the opportunity to run on the roads of Ho Chi Minh City, which are otherwise crazily packed with cars and motorbikes if not for the Ho Chi Minh City Marathon event by Pulse Active (Powered by Taiwan Excellence).
Arrival at Hotel
When we arrived at our hotel on Saturday (12 Jan), we were pleasantly surprised by the clean streets and nice buildings. This area, District 7, is somewhat unlike the usual District 1 and 3 which most foreigners would have visited. We were then warmly welcomed by the friendly staff and modern furnishing of the hotel which we stayed at, Capri by Fraser. The stay was very comfortable and there was a huge gym where I did some light run after the event-day.
Ho Chi Minh City Marathon Day 1 (REPC and Kids Dash)
After checking in to the hotel, we quickly grabbed some food at the nearby Crescent Mall. The mall is pretty much similar to one you can find in Malaysia. Headed to the food court to have some Vietnamese traditional food but as expected, they didnt taste so good and costed us close to prices we pay in Singapore food courts.
Nonetheless, we headed to the race pack collection which was situated just 5 minutes walk from our hotel. The collection was a breeze with a well-organised layout and helpful crew members. We also checked out the Kids Dash where I saw parents who were equally or even more excited than the kids. It was a challenge for the race officials to contain both the participants’ and spectators’ excitement. It ended up on a high note eventually.
For the rest of the night, we took a Grab ride to the bustling District 1 area, which took about 20 minutes to have a more decent local meal and to immerse ourselves into the nightlife at the Bui Vien Walking Street.
Ho Chi Minh City Marathon Day 2 (Full Marathon, Half Marathon, 10km and 5km)
The full marathon started at 4am and we could not help but to check out the start. There was a slight delay in the flag-off and I could feel the participants’ adrenalin pumping!
As the hotel was so near the start line, we went back to catch some more rest before our 10km event flagged-off at 6.30am.
There were no race jitters at the start as we only wanted to finish the 10km run together, at a manageable pace. It was an enjoyable run where we get to see a glimpse of the Phu My Bridge, a 705-metre long bridge soaring across the Saigon River with a height of 145 metres. Coupled with the beautiful sunrise, it was a sight which no runner will want to miss. The cheerleaders stationed at various points were very energetic and encouraging, even though the event started since 4am.
The only pity was that there were certain parts of the course which were narrow and yet used for 2-way participants access. This would have caused a huge problem for runners who were going at fast speeds. Their performance and runners’ safety would have been compromised. A quick chat with one of the race official revealed that authority’s approval was obtained to close 2 lanes of the road for the run but there was some last-minute change. The organisers had to adopt other mitigating measures such as flagging off in more waves and also urging participants to keep to one side of the road.
There was also some chaos towards the finishing point whereby drivers and riders were cutting into the runners’ path despite race and government officials, and road marshalls trying their best to stop the cars and motorbikes.
Overall, it was an enjoyable experience, a truly Vietnamese one. I was also happy to meet fellow Singaporeans, friends from Malaysia and more.
Post-Run Activities
As with most overseas runners, the post-run activities were very much anticipated. Walking along the streets of District 1, chilling at the cafe and tasting the local delicacies were some of the activities we enjoyed very much.
Streets of Ho Chi Minh City
Vietnamese Delicacies
We will love to visit Vietnam again for a Run & Experience trip, be it Ho Chi Minh City or other cities.
ST HELIER, JERSEY - SEPTEMBER 29, 2018: in the Championship Series Male Triple Mix Race during the RBC Super League Triathlon Jersey on September 29, 2018 in St Helier, Jersey. (Photo by Tom Shaw/Superleague Triathlon)
Total prize purse of US$1.5 million up for grabs
The world’s top triathletes will be heading to Singapore for the finale of the Super League Triathlon (SLT) Championship Series. Taking place at ONE°15 Marina and Sentosa Cove, the elite athletes’ versatility, speed and endurance will be tested to the max during two days (23 – 24 February) of high-intensity racing.
Comprising of a total prize purse of USD$1.5million, the first official season of SLT started in Jersey in September, before continuing to Malta, Mallorca and finishing in Singapore. The current leader board showcases an impressive list of the best triathletes in the world, ensuring spectators will be able to see the best-of-the-best deliver their most tactical racing strategies to get ahead of their rivals and claim the ultimate prize.
For the men, all eyes will be on Olympic silver medalist Jonny Brownlee, and Commonwealth Games gold medalist and Olympic bronze medalist Henri Schoeman (South Africa) as they chase down the seemingly unstoppable Vincent Luis (France), who currently leads the Championship standings. For the women, current leader and 2018 ITU bronze medalist, Katie Zaferes (USA) is leading the rankings, with Kirsten Kasper (USA) and Rachel Klamer (Netherlands) close behind.
SLT is the brainchild of two-time winner (2007, 2010) of the Ironman World Championship, Chris McCormack and Michael D’Hulst. McCormack commented, “Racing has been a big part of my life. I understand what it is about the sport that gets spectators and athletes excited and inspired. SLT is about me taking that knowledge and evolving the sport into a product that pushes and challenges the athletes further, whilst providing great entertainment for spectators.”
The innovative format of SLT delivers game-changing racing in a series of fast-paced events with unpredictable outcomes, and feature shorter races than the traditional Olympic distance. Across the SLT season, the athletes have to get to grips with five different innovative formats – Triple Mix, Eliminator, Equalizer, Sprint Enduro and Enduro – two of which are selected and showcased at each location event; In Singapore, athletes will battle it out in the Eliminator and Enduro formats.
The Eliminator tests the resilience, stamina and velocity of the athletes in a pressure-cooker format where field position proves key over timing. Athletes go through three continuous rounds of swim-bike-run. The Eliminator allows a 10-minute break in between each round, only to eliminate athletes who didn’t make the cut to the next stage. Only the Top 15 get through to Stage 2, before it gets further trimmed to just Top 10 athletes competing for precious points and to eventually be crowned as the most tenacious and toughest athlete in SLT.
Bringing a whole new meaning to endurance, the Enduro is considered the most brutal format of all. Requiring endurance and tactics, the Enduro is a non-stop burst of three continuous rounds of swim(300m)-bike(5km)-run(1.6km). The added element of speed is tied into the race, with any athletes dropping 90 seconds behind being eliminated at the end of each discipline. The winner is the first athlete across the finish line upon completion of the entire race sequence.
Super League is so much more than just pro-racing, SLT is also focused on attracting a new generation of triathlon and sports audiences with the aim of fostering and inspiring future champions and promoting a healthy lifestyle for the wider community. The athletes will have an action packed week in the lead up to race days getting to know Singapore and visiting schools to inspire and encourage kids of all ages to follow their dreams. The Under 19 Asia Championship will also see some of the most talented triathletes from Asia take to the race course.
For those keen to participate there is a 2.5km Super League Fun Run and Team Enduro Experience with teams of 3 competing on the same course as the Pros. Participants can sign up for both categories at www.superleaguetriathlon.com/singaporeFun Run participants will get $50 worth of goodies with every entry.
Entry is free for all spectators who can also take part in a series of fun activities at the Super League Triathlon Fanzone during the race weekend. This is going to be an epic weekend not to be missed!
Cadence, or how fast your feet are moving during a run, often plays a larger role than stride length in your overall run speed. Increasing your cadence is a sustainable way to get faster and stay faster.
This will be an easier change than you think! We’re not simply saying “run faster.” Increasing your cadence is merely changing how you run by practising proper exercises to get faster.
In this article, we’ve got two drills that will help you build a higher cadence over time. This way, you can maintain it and find a new, quicker normal.
Types of Low Cadence
To begin, let’s figure out why our feet are moving slow in the first place. There are two main styles of low-cadence running.
The first is slow from the start. For some of us, running at a high cadence feels unnatural from the beginning of the run.
While this may seem like an aerobic issue, it is actually neuromuscular. Athletes of all levels can fall into this category. Our cadence starts and remains low simply because our synapses are not firing quickly enough.
The second category of low-cadence runners begin their runs with a high cadence. The trouble comes when fatigue starts to set in, and we start to slump down into that “marathon shuffle.”
This form of low cadence is largely an awareness issue. We get less aware of what our bodies are doing as the fatigue sets in on the run, and the body’s natural instinct without that awareness is to slump and slow down.
Remember, you need a proper run form in order for your feet to run properly and be able to move quickly beneath you.
This means that your back is upright, your neck and shoulders are totally relaxed, your arms are swinging in a strictly forward-back direction (not crossing over your midline), and your hip bones are pointing forward, not down at the ground.
Cadence Workout #1: Baseline Plus Workout
No matter which of the above categories you fall into, these workouts will help you raise your cadence and keep it up.
Once you’ve completed your warm up, and you’ve found your rhythm on your run, go ahead and count the number of times your foot hits the ground over 60 seconds.
Remember that number. Your goal from there is to increase that number by 1 or 2 over the next week. So if your foot hit the ground 78 times in that minute, you’re aiming for 80 over the next week.
Continue this pattern over the next 6 weeks. This is going to raise your cadence in a sustainable way. If your starting number is already fairly high, the overall increase might not be as large, and that’s okay.
Something to note: to maintain this new, higher cadence, you will need to shorten your stride. This may feel weird at first, like you’re taking baby steps. Hang in there! You will get used to it and your body will adjust.
If you keep your stride as long as it normally is, you are asking a lot of your aerobic system, likely too much. Remember, our goal is here is sustainable cadence change.
Cadence Workout #2: High Cadence Interval Set
Keep the same number in mind for the second workout. Instead of only increasing by 1 or 2, we are going to increase by 6-10 steps per minute for this drill.
For 60 seconds, run at an exaggerated high cadence with 6-10 more steps per foot than you normally take. After that, take a one-minute rest, and repeat. You will repeat this drill 5 times.
While it may seem like it is, this is not a sprinting drill. We’re going to differentiate these exaggerated high cadence efforts from a sprint by shortening our stride.
Tracking Tips
To count the number of times your foot is hitting the ground, there are several tools you can use.
Just simply counting in your head a great option, as it’s accurate and it keeps you present in your run.
Another option would be to use a metronome. There are plenty of metronome apps out there that allow you to set your speed, or how many beats per minute you want.
This is a simple option for when you are trying to increase your cadence, because you simply set your metronome to your target speed and stick to it!
One last tip: jump rope! Jumping rope is a great way to practice keeping your body in a rhythm, and to get those neuromuscular synapses firing more quickly. Incorporate jumping rope into your warm up to make these cadence drills easier down the stretch.
And there you have it! Incorporating these drills into your run and workout schedule is going to train your body to pick up your cadence in a gradual, sustainable way. This will help you maintain run form all throughout your runs, and to lower those overall splits.
The Right Mindset of a Fitness Warrior (Photo credit: 300)
After New Year celebration, comes the time for resolution! And weeks after festivity, comes the inevitable reality!
For 2019, have you set your list of New Year goals for your health and fitness? For beginners who aspire to start exercising, have you already hit the gym, or started pounding the pavement?
How about regular runners? Have you set a target to run more miles or better your pace? Or are you already eyeing the registration date for the prestigious marathons in 2019?
A survey of resolutions among my circle of friends somehow showed rather mixed responses. Three guys resolve to run their first Full Marathon (FM) during 2019, while another intends to complete 2 FMs in KL and Borneo. Another runner wants to improve his FM Personal Best (PB) to Sub5 and also attempt a triathlon.
Four women seek to reduce their weight in 2019 through diet and exercise, with one aiming a weight drop of 5kg. A lady aspires to improve her Half Marathon (HM) PB, while another two close friends have different plans – one desires to increase her upper body strength and the other craves to learn swimming.
It is indeed inspiring to see all their targets this year. No doubt, many others will have presumably set their own fitness resolutions for 2019 too.
Running buddies during Balik Pulau Marathon 2018
Yet just a word of caution – psychology experts highlighted that we should be wary with such annual New Year resolution, if all we did was to conveniently recycle the unachieved goals of yesteryears with temporary renewed vigor.
History has shown that the stampede to lose weight and get fit in January is always a given. During the first few months of each year, it is no surprise to have long wait for treadmills, elbow-to-elbow workouts or overcrowded fitness classes in gym. Likewise more ‘new’ runners tend to jog during this period. The sad thing here is that like clockwork, most resolution seekers would have retreated into hibernation by April or May (sometimes even earlier).
The question is whether you will end up as one of these folks, whose resolutions don’t stick long enough OR you are a fitness warrior who would resolutely hang on long enough to attain your dream.
How can you increase the likelihood of achieving your resolutions?
The key success factor actually lies in approaching such fitness resolution with the right mindset.
When it comes to achieving our running resolution, our minds might be just as critical as anything we do with our bodies.
Let me share 3 ideas on how to develop the right mindset, so that your 2019 fitness resolution doesn’t end up as dissolution. I constantly applied these tips for the last few years, which in my opinion, have assisted me achieve my running goals I set out to do during the period.
1. Know-How and Know-Why?
Firstly you must consider the Know-How and Know-Why when it comes to setting goals for running and exercise.
Back in 2017, my maiden article “Don’t Run Like A Headless Chicken in The Year of The Rooster” identified 4 ways to set and achieve your goals in Running (Set SMART Goals for Running, Develop An Action Plan for Running, Take Action to Run & Reward Yourself with Treats), which can be deemed as the “Know-How” to achieve your running goals.
Don’t Run Like A Headless Chicken
“The key success factor actually lies in approaching such fitness resolution with the right mindset.”
Recently, my friend and former classmate, Shankar R. Santhiram wrote about “What’s In It For Me?” in his NST Work, Matters! column on Jan 4th, 2019. He proposed that to achieve New Year resolutions, people should ‘reframe their thoughts about why they set up these plans in the first place’. They should repeatedly ask themselves the compelling reasons behind setting their goals; hence the title ‘What’s In It for Me?’.
Though both these write-ups aim to provide a platform for the readers to better accomplish their goals, interestingly, my article touched on the “How”, while his discussed on “Why”.
Without the Know-How, you may not use the right method to realize your dream. But without knowing the Why, you will lack the willpower required to see it through.
If you desire to run, ask yourself this: What really motivates you to run? What are the strong causes why you want to exercise? Do you want to be healthy, so that you can be a positive role model for your children? Do you want to be fit, so that you will have additional energy and focus in other aspects of your life?
For those who have read my 2018 article “Marathon Tribute to My Papa”, you would realize the compelling reason behind my marathon journey. Others may be forced to take up exercise upon doctor’s recommendation, due to health reason.
So what’s yours?
2. Are You Comfortable to be Uncomfortable?
Secondly, get mentally prepared to get uncomfortable! It is reasonable to say that most resolutions aren’t things we actually desire to do deep down in our hearts (more so for novices), but things we feel we ought to do.
Are you all set to wake up slightly earlier for morning jog? Will you change your daily routine to squeeze out extra hours for your new exercise regime? Do you mind sacrificing the tasty desserts and ‘nasi kandar’, in your quest to reduce weight?
Let’s not kid ourselves by wanting to become fitter, but somehow reluctant to step out of our comfort zone with a plethora of excuses. To a large extent, the success of your fitness resolution depends on ‘how comfortable you are willing to be uncomfortable’. Sometimes the task can be rather intimidating, since it involves a bit of soul searching and asking yourself what really matters to you.
Get out of your comfort zone
“Let’s not kid ourselves by wanting to become fitter, but somehow reluctant to step out of our comfort zone with a plethora of excuses.”
Fortunately there are a few ways to mentally prepare to leave your comfort zone:-
Think bigger picture – Focus on Benefit
When you challenge yourself to do something different, significant and that which matters, self-doubt and anxiety will naturally set in, to mess with your mental state. What can help you persevere and do all necessary things you need to do in spite of it all, is the bigger picture. Learn to visualize yourself outside of your comfort zone and evaluate various possibilities, feelings and thoughts.
In Shankar’s above-mentioned article, he proposed that ‘people should focus on the benefits the resolution will provide, instead of the annoyance it will make’. If you want to lose weight, then imagine a slimmer you and the joy of wearing the clothes that you previously can’t fit in, instead of missing your favourite ‘nasi lemak’ during diet.
I couldn’t agree more. If you resolve to exercise, think of the fitter version of you, your improved stamina and endurance; rather than moaning about the torture of hard work, the ‘complaint’ of your joints, the pain on your body etc.
Likewise if you seriously want to try trail running, learn to ignore the dirty muddy ground, the torturous steep ascend, the endlessly meandering trails or even the annoying pebbles in your shoes. Instead, look forward to the beauty of nature’s habitat, the scenic sunrise, the fresh air of hilltop, the sound of chirping birds in the woods, the panoramic view from the summit etc.
Fellow trail runners of PENANG ECO30
Positive Peer Pressure – Change Your Environment.
If you find it hard to change yourself, you should create an environment that facilitates change. If you want to be fitter, surround yourself with a healthier flock of birds and people who can motivate you to exercise.
Never underestimate the effect of ‘positive peer pressure’! According to Tina Rosenberg, Pulitzer Prize-winning journalist and the author of Join The Club, peer groups that spread information and promote positive lifestyles for group members, can help to reinforce the effectiveness of such lifestyles.
To spur your running, try hang out with such like-minded positive people (eg running community or Garmin Squad group), who will help to encourage you and influence your mental state. In such way, your chance of achieving fitness goals will improve tremendously.
Garmin Squad running session
The Snowball Effect – Make It Fun.
Most importantly, make the process of getting in shape as fun as possible. If you find the process boring, it is highly unlikely that you will stay the course eventually.
Fun can be a great motivator for our mental state; as well as an antidote to combat our initial anxiety outside our comfort zone. Instead of huge commitments, try setting small & manageable goals that you can achieve within the next 2-3 weeks.
For example in running, you can set a target to jog (say) 10km in 2 weeks. By reaching these smaller targets, you will experience fun and success, which will keep you motivated to progress to more goals and successes – hence the Snowball Effect.
3. Develop A Growth Mindset
Last but not least, you must cultivate a ‘growth mindset’, which is the self-belief that the basic abilities (such as running or exercise) can be developed and that nothing is really permanently fixed.
Unfortunately some resolutions could prove very difficult for a lot of people with a history of inflexible ‘fixed mindset’. Such folks will struggle with life change required by their resolutions.
Do you have a ‘fixed mindset’ or ‘growth mindset’?
For example as a beginner in running, do you believe that you can eventually run HM (or even FM) one day? Or to lose weight, are you confident that you can shed (say) 10 kg by December? If yes, do you have what it takes to achieve that and the tenacity to sustain that for a long period (eg by running (say) minimum 2 times a week, or changing your diet for at least 6 months)?
In the book Mindset: The New Psychology of Success, the author Carol Dweck explained that “the growth mindset allows people to love what they’re doing — and to continue to love it in the face of difficulties.”
A ‘growth-mindset’ person will love the process and the growth and embrace all the things that have felt threatening, such as challenge, struggle, criticism and setbacks. When you embrace such tough stuff, you open yourself up to fully realize your potential and all that you can be.
Mindset: The New Psychology of Success
“The growth mindset allows people to love what they’re doing – and to continue to love it in the face of difficulties.”
When runners think ‘they can’ as opposed to ‘they can’t’, they will put in effort and take initiative to grow and develop their abilities. A positive mindset can be the difference between a resolution seeker giving up jogging after 2-3 months because they’re “not a running person” and a productive struggle that eventually yields growth and bears fruit. Or the difference between a runner who feels safe running 1-2 km versus someone putting in effort, believing they can further grow to attempt HM and FM in future.
Take resolutions seriously or don’t take them at all
In conclusion, your fitness resolution to start running and exercise requires strong minds, if you seriously want to achieve your goals. The right mindset for a fitness warrior can be developed by remembering these 3 key points:-
Know-Why – the Compelling Reason behind Resolution
Be Prepared to get Uncomfortable
Cultivate a Growth Mindset
Without any of these, you may struggle to achieve your New Year resolutions. Develop the right mindset, strengthen your mind and increase your willpower and resilience.
As American author Lettie Cowman once aptly quoted…
“Strong minds suffer without complaining; weak minds complain without suffering.”
Start Your Year with The Right Mindset of a Fitness Warrior!
Wearing hijab for a Muslim woman allows them to retain their modesty, morals and as part of their religious practices. In other words, they tend to don their hijab almost all the time. Some of them might find it a challenge to exercising or running. Well, this not related to their fitness level but it’s always about finding the right running gears/outfit. So, if you’re a hijabi, love running/exercising and finding the perfect sportswear, hello and this article might be what you’ve been looking for! But if you’re not, we hope the information here will help you to understand and thus, able share it with your family and friends!
The most important one – The Hijab!
Finding the perfect fit for an ideal performance hijab for most hijabis is a challenge. A beanie or a headscarf, which requires brooches and pins to keep it together, is entirely inconvenient and uncomfortable to run with. However, recently, there are a lot more brands like Nike, and other domestic brands are selling performance hijab. Most performance hijabs introduced recently are lightweight with breathable fabric and is a pull-on and long which is necessary to keep the hijab in place while running/exercising. Also, alocal designer, Adlina Anis, launched a specially designed a hijab that allows you to plug in your earpiece easily. All the performance hijabs available now sounds totally perfect and cool, right? With all the variations of the material and fittings available, you might want to take your time to find your perfect pair!
You will be spoilt choice with the amount of modest sportswear available now
Previously, it was a struggle to find sportswear which is Muslimah-friendly since there were only limited commercial sports brands which sell modest gears. Also, to find sportswear which will keep one cool in this hot and humid climate, comfortable fitting and also, wallet-friendly is a challenge. But hijabis now can rejoice! The market for modest sportswear is currently expanding, and we can assure you that you will be spoilt for choice. You can get these clothing everywhere, especially online. The materials used for this sportswear are perfect for every hijabi runners since it’s not made up of mesh materials and not see-through when you break into a sweat. Most of them now sell dri-fit long sleeve shirts which are PERFECT! And also, they are wallet-friendly! So.. what are you waiting for? Start filling up your shopping cart!
What is life without Music?
Every run or a workout session must be accompanied by music for most of us. But it gets troublesome when your earpiece starts to shift, and you have to pause your runs to adjust it underneath your hijab before continuing your run, and it’s all because of the wire. Here’s a suggestion for you – Try switching to wireless earpiece or earbuds! You will experience an entirely new world because it will be hassle free during your sessions. Rest assured that your runs will no longer be interrupted and you won’t feel distracted by your dangling earpiece wire. Check out the review for jaybird’s wireless headphone – Jaybird X4 or Jaybird RUN – and you can start making decisions.
Jaybird RUN
But there might be a few downfalls of wearing a wireless headphone. People might think you are rude if you can’t hear them talking to you or you might accidentally sing out loud while running and people think you’re crazy. But it will be worth it so enjoy it at your own risk!
You’ve probably heard that breakfast is the most important meal of the day. It provides you with the energy you need to get up and go. If you’re planning to go for a run that makes it even more critical. These are the best recipes to provide you with the fuel you need to run whether you’re a professional or just a casual runner.
Green Means Go Smoothie
Ingredients (serves 2)
160g strawberries
160g baby spinach
1 small avocado (halved and scoop flesh out)
150ml bio yogurt
2 small oranges, juiced (keep half a tsp of zest)
Method
It’s as easy as putting all the ingredients in the blender and blitzing it until it’s smooth. You can always add a bit of water if it’s too thick for you.
“Keep hydrated and healthy with this smoothie. It’s the perfect way to get in plenty of your fruit and veg. That means vitamins and lots of them. Perfect for prepping your body to run,” says Debra Sims, fitness blogger and writer for Last Minute Writing and Researchpapersuk. Spinach contains nitric oxide which helps to reduce the amount of oxygen your muscles need, helping to protect you from injury as well as making your run easier.
Energy Porridge
Ingredients (serves 2)
1 tbsp tahini
150ml milk, plus 1tbsp
100g porridge oats
2 small bananas, sliced
Seeds from 2 cardamom pods, crushed
1 tbsp toasted sesame seeds
Method
Mix the tahini with 1 tbsp of a milk and 1 tbsp of water.
Put the oats, 1 sliced banana, cardamom, 100ml milk and 300ml water in a pan with a pinch of salt. Cook over a medium heat for 5 mins, stirring, until hot and has a creamy texture.
When done divide it up and pour over the remaining milk and top with the rest of the banana.
Finally top it off with the tahini mixture and a sprinkle of toasted sesame seeds.
Bananas are packed full of slow-release carbohydrates which provide you with plenty of energy for your run. Plus, they’re high in potassium, a mineral you lose when you sweat. The oats also contain carbs which provide you with long-lasting energy. Tahini is high in lots of vitamins and minerals including iron – needed for red blood cell production. “The sesame seeds are also packed full of minerals and are a great source of protein and fibre. All in all, this is a fantastic meal that will keep your energy levels topped up ready for a long run,” adds Thomas Cimino, nutritionist and contributor to Draftbeyond and Writinity.
Runny for Runners
Ingredients (serves 2)
2 whole wheat crusty bread rolls
2 Medium eggs
2 slices smoked salmon
A pinch of snipped chives
Method
Heat oven to 180C/160C fan/gas 4
Slice top off each roll and make a hole inside big enough to house a slice of salmon and an egg
Place the rolls on a baking sheet and brush the inside and edges of the rolls with a little melted butter
Put a slice of salmon into each roll and crack an egg on top of the salmon (season to your liking)
Bake for 10 minutes so the eggs are cooked but still have nice runny yolks
Sprinkle the chives on top, toast the tops of your buns and slice into soldiers for your eggs
This dish is a fantastic post-run dish. You get a good amount of protein from both the salmon and the eggs which will help your muscles to recover. The whole-wheat roll will help to top up your carbs and is also easy to digest. Also, it tastes delicious, which is a definite bonus!
The Sweetest Run
Ingredients (makes 10-12 pancakes)
50g self-raising flour
50g wholemeal or wholegrain flour
2 small eggs, separated
150ml skimmed milk
Berries and low-fat yogurt to serve
Method
Sift the flours into a bowl
Add the egg yolks and a splash of milk, stir into a thick paste
Add the remaining milk a little at a time
Whisk the egg whites until they stand in stiff peaks
Fold the egg whites into the batter, without beating the air out
Heat a non-stick pan over a medium heat and pour in enough batter to make a pancake (aprox 10cm across)
Cook for just under a minute, until bubbles begin to pop and the edges look a little dry
Carefully flip the pancake over and cook until a golden brown
Serve with your favourite toppings, we recommend bananas, cherries and blueberries
These low-fat pancakes are perfect for the sweet-tooth runners. They’ve got plenty of carbs to keep you going and can be adapted with whatever topping serves you best. You already know bananas are great, cherries can help your recovery and reduce muscle damage, blueberries are full of nutrients and antioxidants too. Really, you can pick whatever you’d like to go on top as long as it gets you ready to run!
Guest post / Inna is a business analyst born in Russia, living in Springfield, MA. She enjoys healthy cooking, playing tennis and writing on all aspect of business development at Lucky Assignments and Gum Essays. She helps clients define business goals, find market opportunities and standardize their workflows.
De La Salle Philippines and the Pinoy Aspiring Runners (PAR) team up to bring you “TakBro 2019”, a charity fun run this January 27 at the sprawling Vermosa Estate in Imus City, Cavite starting at 4:00 AM. The said event is open to the public and the proceeds will go to selected Lasallian schools in the provinces.
De La Salle Andres Soriano Memorial College in Toledo City, Saint Joseph School-La Salle in Bacolod City and De La Salle John Bosco College in Bislig City have been identified as priority schools that will receive assistance targeted at PHP 2,000,000.00. Most of the funds will go to the training and professional development of the faculty.
Runners may choose between 10, five and three kilometers. Just proceed to Garmin Stores located at SM Mall of Asia, SM Megamall and Alabang Town Center, Olympic World at Alabang Town Center and Olympic Village at Festival Mall-Alabang, Glorietta 2 and Robinsons Place-Manila or log on to takbro.eventbox.ph for online registration.
Onsite registration will also be conducted at De La Salle University-Manila, College of Saint Benilde, De La Salle-Zobel, De La Salle University-Dasmarinas, De La Salle Medical and Health Sciences Institute, De La Salle Araneta University, De La Salle-Lipa, La Salle College-Antipolo and La Salle Green Hills. All race kits will consist of a t-shirt and bib number plus a medal upon crossing the finish line.
Race fees are reasonable at PHP 850.00 for 10, PHP 750.00 for five and PHP 700.00 for three kilometers. The top three in each distance and gender category will receive gift items while all participants are eligible for the post-race raffle for more prizes from sponsors Globe, Animo Magazine, Diamond, Slimmers World, Acer, BDO, BPI Asset Management and Trust Corporation, RCBC, Security Bank, Salomon, Power Mac Center, PNB Savings Bank, Under Armour and Sun Life Financial.
This should be the best way to start the New Year on a positive note with a healthy body plus the chance to help others through education. Sign up now before slots run out!
THE 15th edition of the PSE Bull Run, the annual fun run of the Philippine Stock Exchange, will be held on January 20, 2019 at McKinley West in Taguig City. Just like before, the event’s goal is to educate the public about the importance of investing in the stock market for the good of the national economy.
Distance categories are 25, 21, 10 and five kilometers. This marks the second straight year that the 25-kilometer race will be featured after being introduced last year in commemoration of the PSE’s 25th anniversary.
Onsite registration is currently being conducted at the PSE in Bonifacio Global City, Sportshouse in SM Mall of Asia and Olympic Village branches located at Fisher Mall, Glorietta 2 and Market Market. Online registration is also available at www.runrio.com.
Registration fees are pegged at PHP 1,500.00 for 25, PHP 1,000.00 for 21, PHP 900.00 for 10 and PHP 800.00 for five kilometers. The race kit includes a singlet and race bib.
All finishers will receive an additional t-shirt. Medals awaits at the finish line for those in the 25 and 21-kilometer races.
The 15th PSE Bull Run is the first fun run of Runrio Events for 2019. The company also bared that their much-awaited Runrio Trilogy 2019 has been set for April 7, June 16 and September 22.
Asia’s biggest night run, OSIM Sundown Marathon, returns on June 1 in 2019 under new event management with Infinitus Productions and with an array of exciting new experiences lined up for participants. Set to take place at F1 Pit Building, runners can look forward to striving for greatness beneath a starlit sky and cooler temperatures.
True to its ambitious slogan, ‘Sleep Can Wait’, the OSIM Sundown Marathon 2019 will see determined runners challenge themselves to forego sleep, run through the night and beat the sunrise and their own personal bests. Race categories are the 42.195km Full Marathon, the 21.1.km Half Marathon, the 10km Challenge (individual and Team of 4), and the 5km category which is open for both adults and children.
Strive for greatness beneath a starlit sky and cooler temperatures
In addition to a premium race experience, participants will also enjoy an immersive race pack collection at the OSIM Sundown Marathon Expo, and get swept up in the vibrant Sundown Summer Night Fest on race day. Filled with good vibes for runners and their friends to enjoy, the Summer Night Fest will host offerings such as open-air movie screenings beneath the stars, a bustling supper street with delectable food options and a cocktail bar, and live band performances taking place throughout the night.
Running is an activity everyone should practice regularly, since it promotes psychological, mental, and physical benefits. Childhood obesity has tripled since 1980. If you take the rise in childhood obesity into consideration, nowadays it is crucial for kids to take on such a routine, too.
As a parent, it is your job to educate children about the benefits that come from running, as well as motivate them to become more physically active to improve their well-being. After all, what’s more important than the health of our children?
Benefits of Running
Experts believe that the human body is shaped for running. If you think about it, our feet and hips, the legs length, the spinal discs that are shock-absorbing, and even our unique ability to sweat – all make us perfect for running. It makes you understand why running is often associated with benefits to our health and well-being.
But, what are the benefits of running, really?
Running can improve both our physical and our mental health. As a form of exercise, it can improve the health of the heart, alleviate depression and stress, as well as keep us in a good shape.
Running is great for children too, as long as it is structured and overseen by the parent or professionals. There’s a big debate as to how and how long should children run, but there sure isn’t one about whether they should run or not. The bottom line is, if you want the best for your kid, you definitely want to get them off the computer and out running.
The earlier your child starts running, the sooner they can increase their cardiac health and bones. Running is known to increase bone strength, improve sleep, decrease the risk of developing diseases like type 2 diabetes, as well as boost the confidence and self-esteem.
7 Tips to Get Kids Involved in Running
Getting your kids involved in running isn’t all that simple. It requires a special approach, some parental tricks, and dedication on your behalf. According to Samantha Rogers, writer at Brill Assignment, ‘’Convincing my kids to run has been the hardest thing I had to learn them. But once I did, I felt like the greatest mother in the world. My kids don’t spend so much time in front of the computer or the TV – they run now.’’
So, if you are ready to take on this challenging parental task and improve the well-being of your children, following this seven tips is a great way to get started.
1. Do It Together
You’ve probably heard this many times – children learn from the actions of their parents. If you want to really convince your children that running is good, you should do it too. Preferably, you should do it together.
If you run with your children, you can also implement other healthy habits into their routine, such as a healthy nutrition for all the runners in the family and a running schedule. Children seek guidance from their parents, so running with them should truly inspire them.
‘’The best advice I’ve ever received about raising my children was to do things with them. When I tell them that something is good for them, they are hesitant and rebellious. When I do it and ask them to join me, it pulls us together. It’s a trick every parent should know.’’ – says Rebecca Nolan, expert at Myassignmentwriting.
Take your children for a run in the park or on a trail. If you want a bigger adventure and a challenge for the family, bring them to a race. However, if your children aren’t too enthusiastic or simply can’t keep up with a running routine right away, you might want to combine running with some nature walk.
2. Teach Them to Warm Up
All your efforts will be in vain if your children aren’t warmed up before running. Without warming up, they will feel pain after running, and can even get hurt while doing so.
Don’t underestimate the power of stretching and warming up and teach your children about it right away. Since you’ll be running with them, start the routine by doing a couple of warm up exercises and stretches. As a sports writer for Superior Papers says: ‘’Warming up before running is essential for keeping your child pain-free, but also for keeping them safe from being hurt. Muscles need to gradually relax. Otherwise, there’s a huge risk of pain in their limbs, which will eventually cause a loss of interest in the child.’’
3. Start Slowly
Don’t push running on your children too hard. Introduce it step by step, and slowly. Start with short, entertaining runs that won’t cause achy limbs or make your child feel exhausted. The process should move gradually, and so should the length of your family runs.
4. Record Their Progress
It doesn’t have to be military-style, but you should definitely record your child’s running progress. In this way, you can keep track of their achievements and award them as a tool for motivation.
Since you’ll be introducing running slowly, you should see improvements fast. When you do, make sure to praise their achievements to boost their self-esteem and motivation. Creating a graph or taking a photo of their first race on the fridge is great motivation, and so is a treat you give to your child after a finished running milestone you set together.
5. Start a Log
Tracking the child’s distances in a log is a fun and motivating way to keep them running. Teach your child how to do this in their own log, or even on the computer. Create milestones and distance estimates for your family to reach to keep them motivated. As a plus, you can use the log to boost their math skills.
6. Find a Children’s Race and Enter Them
There are plenty of races for kids that promote a running habit. If you can’t run with your kid, make sure they have other children to run with. The races for children are perfectly timed and always short, so you shouldn’t worry about them being exhausted. Plus, they get the benefit of being able to meet other children, which should get them more excited about the races. Check out JustRaceLah! – the most complete running calendar mobile app.
7. Play Games
One of the best techniques for teaching a child anything is to do it through games. Children love games, so why not turn running into a game, too? Plan some games that involve running to motivate the children to run with the help of fun.
Are you ready to teach your child to run? Use these tricks to motivate them and boost their lifestyle and with it, their health and well-being.
Guest Post / Author’s Bio:
Scott Mathews is an expert editor at Best Dissertation and a sports writer for the company called College-Paper. In his spare time, Scott is the little league coach at a primary school, as well as a full-time husband and father of two boys and a girl. Scott enjoys running as much as the next healthy person, and is more than happy to share tips on promoting children’s health with other parents.
Just when I received an email reminding me to sign up for this year’s Standard Chartered Singapore Marathon (SCSM) on the last day of early bird promotion, I went ahead to sign up for it. I didn’t think if my run will be near my exam date knowing that I will be studying by then. I went ahead to sign up thinking that my ex-collegue will join me.
This year’s route was very different from last year as it will take you from F1 pit, to Nicole Highway all the way to the west coast. Which was new to me. I missed the route along Orchard Road last year.?
Just when I reminded my ex-colleague to collect his race pack, I realised he didn’t even sign up for it. I guess I will be running the race alone?.
Race pack collection was quick as it took me about 5 minutes to collect my race pack followed by the event shirt as they were at seperate counters. As I walked pass the collection counter to the race expo, I noticed a store that sells Standard Chartered merchandise collectibles such as bags, caps, tee shirts, water bottles, plush lion toy and etc. There were large posters with names of runners written in each category.
In addition, there’s a booth where poster of pacers were showcased followed by many more booths selling products from running gears to electronic gadgets such as Bluetooth earpieces.
I went to the race village via shuttle bus on race day. So I had enough time to warm up and prepare myself for the race. This year’s baggage deposit was pretty much improved from more than an hour last year to just few minutes for this race. I flagged off together with all the pen F runners at 5.15am.
I ran as per normal for 4km then I felt a little pain at my left hamstring and also a small bit of water from the right ear. Think it’s the water from the swimming I did the day before but I’m not worried about that. I Started to worry about my legs not being able to endure for another 17km?. So I prayed for strength to endure.
Surprised to meet my friend from my university’s swimming club at 9km mark when he called me ?. We had a conversation along the way. In fact, we had enough breath to converse while running for the next 7km! Actually he used me as a pacer too?. Through the conversation, I learned that he had signed up for a full marathon (42.2km) without any running training prior to the race, but he’s a swimmer. I only had 1 long run (17km) as training prior to this race and that’s it. So I thought, WOW, even swimmers can run full marathon! ?. This gives me a little motivation to sign up for future running races for year 2019 hoping that he could tag along with me.
At around 16km, me and my friend went separate ways. However, my thighs felt really sore after running for 17km and also felt like puking. I endured for another 18km until I started walking. Then guess what? My thighs begin cramping, especially on the right one. I felt that I’m really weak, despite slowing down my pace while conversing with my friend I experienced cramps at 18km. I had another 3.1km to go. So I slowed down even more by adding more walk breaks in between making sure that my calves do not cramps up as well. I took a spare banana which was in my pocket to eat hoping that it will give me the strength to finish the race. I actually took 2 bananas from the banana station earlier on. I eventually finished the race despite the challenges faced in 2 hours 46 minutes.
This was my slowest personal half-marathon record for me. I do hope for a faster and injury-free finish for my next half-marathon.
Me finishing the race on right hand side.
However, what I dislike about the organiser is that they directed the runners away from the shortcut path that leads to Promenade station to a path that requires us runners to cross over a road occupied with racing runners. It was super difficult to cross as marshallers kept giving way to the runners instead of pedestrians. So some runners including myself walked a long way across a temporary bridge and into the underpass that eventually leads to City Hall station. It was a super long walk considering that I walked with my worn out legs ?.
As I do not have many posts, this run may seem like yesterday that I just participated when it is already a year. This race is always nice to participate, being near to my home is one of the reasons but also the family atmosphere and a boutique feel to this run make me came back again.
start line
The race pack collection is also the same as last year at the Fusionopolis main arena. Goodie bag was bountiful, for a mere $30 ( 10KM) you get a Bib, Event tee, one big bottle of Shampoo by Pantene and some vouchers and coupons. All these were put inside a drawstring bag. I would say that it really luxurious for a local race. Finishers also get a medal for completing their race .
This year, I even invited just one of my good buddy from the Tortoise Running Club for this run. As he also lives around the North West, it was much easier for us to get there. And this year I drove instead of taking the OBike, but also because OBike is no longer in operation.
The parking is really easy for all and a short walk to the start line. You can park at the Fusionpolis itself or the Ayer Rajah Industrial Estate area ( with the Timbre). It is also within short distance to the One North MRT which is along the yellow line.
The start line is actually below the Media corp green on the main road. It was not crowded at the start line and saw many familiar faces there all ready to take off.
The route itself was almost the same as last year. Slopes and winding but it is a good challenge. For the 10Km, there is a 2nd loop to clock before the finishing itself at the Portsdown road. Along the way there were 4 water points, with water and isotonic. At the finishing you will be guided back to the Mediacorp green where the friendly volunteers dish out the finisher medal, hydration ( which is one big bottle of Volvic water!) and banana.
food truck at the endingwith Fowler
This year the finishing ground was as usual filled with many booths from JTC, the race organiser, Fitnesss First. There were also food trucks, bouncy castle, balloon sculpting and the one north photo booth which prints out magnet pictures for your keepsake. Also as a surprise, despite almost same timing as last year, I managed to come in 2nd runner-up. Maybe it was the luck of my good friend, Fowler. I could see him enjoying himself too. We will be back again next year!
2 weeks apart – Nov 25th and Dec 9th! How we wish that PBIM18 (Penang Bridge International Marathon 2018) was separated from SCSM18 (Standard Chartered Singapore Marathon 2018) by mere dates.
For runners who joined both events (such as yours truly), unfortunately, the chasm between PBIM18 and SCSM18 transcended calendar.
SCSM18 REPC
“It was the best of times, it was the worst of times” were the opening lines of the classic novel “A Tale of Two Cities” by Charles Dickens. Yet you get the feeling that it somehow aptly described the contrasting fortune of these 2 marathons.
PBIM18 experienced the wrath of a freak storm in the north; while SCSM18 was blessed with fair weather in the south. One was partially called off, while the other ‘ran’ smoothly. One organizer was panned for alleged deficiency; but the other was praised for great competency.
If we look back in history, both races started more than 3 decades ago (SM 1982 and PBIM 1984). Indeed these two marathons have come a long way, though PBIM took a hiatus during 1995-2002 and 2005. Yet today, one can’t help noticing that one already attained IAAF Gold-Label Road Races status since 2012, while another still struggled to meet the runners’ expectation.
Regrettably, PBIM18 organizers were chastised for the long waiting time for medals and parking, lack of contingency plan, neglected safety issue and other aspects. It somehow beggars belief that they wanted to take PBIM to greater heights, when a litany of problems still plagued the run year in year out.
This article attempts to explore a few key aspects that separate these 2 marathons and more importantly, how PBIM18 organizers can perhaps learn from SCSM18 experience.
Race Entry Pack Collection (REPC)
Even before the race day, the marked difference was all too apparent during REPC. SCSM18 4-day REPC occupied the Convention Halls of Marina Bay Sands Expo and Convention Centre, with more than 136 brands from 117 vendor booths, taking up the 8,000 square-metre space.
Booths at SCSM18 REPC (Photo credit: SCSM18)
Under Armour (SCSM18 Official Partner) came out with an extensive range of memorabilia, from SCSM18 caps to commemorative bags, visors, mugs, limited-edition tee shirts, lion toys, stickers, water bottles and many more. The SCSM merchandise section reportedly took up 1,360 square metre space at the Expo.
There were many booths displaying lots of discounted products, such as running gears, audio headset, running belts, hydration bags, energy gels (eg High 5 Energy Gel sold at SGD1.50 per pack), 2XU Compression wear etc. Other stations offered promotion for upcoming race events (such as Great Borneo Series, Sundown Marathon, Gold Coast Marathon, runs in Korea, Japan, Thailand and other places).
Visitors could also check out several activity booths during SCSM18 REPC to take part in physical challenges, such as mini ‘triathlon’, Pull Up Bar challenge; as well as stall set-up for photo opportunity such as giant medal, stage camera etc and SCSM Running Café.
Giant medal for photo opportunity
In stark contrast, PBIM18 REPC utilized a comparatively smaller area of Level 2 South Zone in Queensbay Mall (QBM), with Brooks the only vendor visibly peddling its promotional merchandise in the mall. A runner even jokingly pointed out that the inaugural Balik Pulau Marathon 2018 (held on Oct 7th) seemed to have more REPC booths than PBIM18.
Of course, one may arguably claim that PBIM18 had several booths eventually set up at QBM alfresco car park on final day of REPC and race day. If PBIM organizers truly want to re-brand and elevate PBIM status to a higher world-class level, then perhaps they should consider making REPC a bit grander. If QBM somehow couldn’t house so many booths, an alternative site should be assessed. Perhaps Spice Arena can be a Venue Sponsor for PBIM REPC in future, as the location has ample space for booth set-up and car park for runners.
But let’s temporarily put aside REPC and compare the other aspects between PBIM18 and SCSM18!
Life is Too Short To Wait
Back to the recurrent waiting quandary! While some PBIM18 Full Marathon (FM) participants had to queue for at least 20-30 minutes in the rain to collect their medals and finisher tees, there was hardly any waiting time for SCSM18 runners. Upon crossing the Finish Line, the FM participants in SCSM18 were immediately given their medals, before being directed to another tent to collect their finisher tees. It was a well-oiled process with lots of volunteers on hand to support.
Time and time again, we see PBIM organizers finding it difficult to promptly distribute the medals and tees; hence causing jam at the collection tents.
As suggested in my previous article “Learning To Run In The Rain?”, PBIM18 organizers should seriously review the collection logistics. If necessary, they should consider adding more stations and volunteers and improve on their process, such as pre-packed goodies bags or perhaps collection lanes based on T-shirt size.
Proudly showing the Finisher Medals
Happiness Comes in Waves
Another common grouse about PBIM18 was their FM single flag-off. When participants of different pace were simultaneously flagged off, there bound to be the case where in the chase for time, faster runners would be impeded by leisure runners in front, causing bottlenecks along the route.
Adopting the standard practice in most world-standard marathons, SCSM18 flag-off was conducted in several waves with Elite Wheelchair and Elite Runners given priority; followed by marathoners grouped in different Pens according to their pace. Slower runners would be usually placed in Pens at the back for late flag-off.
Such process helped to spread out the participants and avoid unnecessary congestion during the race start. Perhaps PBIM organizers can adopt such practice for their 2019 run.
Runners in separate Pens for different wave flag-off
The Biggest Room in the World is the Room for Improvement
For all SCSM success stories, however to say that they never had any past issues would be an over-exaggeration! SCSM organizers also experienced a few dilemmas from their previous marathons. However the difference is that they learnt from their past mistakes and continued to improve their SCSM18 run.
Back in SCSM16, there was the tragedy of sudden death of 29-year-old Hong Kong-born John Gibson, who collapsed about a kilometer away from the finish line. The incident prompted a study review by the organizers on the availability of medical staff, the accessibility of ambulance and more signs to help runners better identify their exact location. There were up to 15 hydration and cooling zones set up along HM & FM routes during SCSM18, which also featured new splash and ice-chip stations.
Last year, one of the biggest complaints during SCSM17 was the long queue time for runners to drop off their bags; some reportedly more than 2 hours that they eventually missed their flag-off time. Thus the organizers decided to benchmark best practices from World Marathon Major races.
The result was a much-improved bag deposit system during SCSM18. During REPC, runners were given clear bags and stickers, which were to be used for bag deposit during race day. By shifting the starting point and venue to the F1 Building, it allowed the organizers to set up the bag drop process much earlier in advance. The number of bag deposit zones was also increased, which make the process of bag drop-off and retrieval more efficient.
The bag deposit stations for runners were conveniently located right next to their respective Pen entrance; hence the process of baggage drop-off to the Pen entrance took mere seconds.
Bag Deposit right next to each Pen Entrance (Photo credit : Run Society)
Similarly other past grumbles (such as the inadequacy of finisher tee sizes, connection issue with SCSM run app) were also addressed during SCSM18. Not only were the runners given the correct pre-ordered size of their finisher tee, they also had the option to change size at a separate Info Tent (while stocks last), WITHOUT affecting the size of other runners’ tee.
There was also no more connection issue with SCSM18 run app this year, as runners could instantly access their official run time online and engrave the time on their finisher medals.
Kudos to SCSM organizers for their great improvement!
The Question Remains
The key question is whether PBIM organizers can also learn from their mistakes and continuously improve their process, just like their counterpart in SCSM. It is never the intention of this blog to belittle PBIM organizers, but as Penangites, we don’t want to see PBIM become continuously mired in mediocrity and issues.
By and large Penang runners are still with PBIM, although some have been unimpressed by the organizer’s perceivably lackadaisical attitude for quality improvement over the years. Albert Einstein once famously quoted “Insanity is doing the same thing over and over again and expecting different results”.
If PBIM organizers are serious about achieving world-class standard, it’s about time to address the elephant in the room, learn from other international marathons and replicate the practices that would make PBIM process work significantly better than previous years.
As PBIM18 Chairman YB Yeoh Soon Hin boldly stated in his Message that “in our effort to rebrand the marathon, we want to emphasize on delivering quality”, can Penang runners cautiously look forward to a much-better PBIM19 with slight optimism?
Nuff said. Over to you, PBIM organizers!
Ratings for Standard Chartered Singapore Marathon 2018
Beginning runners fall into two different categories when it comes to pacing. The first is that group who goes right for a fast pace, who takes off at the beginning of a run at a pace they are not going to maintain.
The second group are those who are good at finding a pace they can maintain, so much so that their speed never improves because they get stuck in that “comfort zone.”
Know Your Tendencies
In order to correct our pacing, we need to know what we’re already doing. To get a sense of this, grab your phone, watch, or a stopwatch, and simply measure some stats on your next run.
If you’re using a smart phone, apps like Strava or Map My Run will track your splits for you. And if you’re using your watch or a stopwatch, track your splits by just measuring how long it takes you to run half or a quarter of your total run distance.
Change Your Terrain
In order to perfect our pacing, we need to introduce our bodies to different paces and step out of our running comfort zone.
A natural way to do this is to change the terrain or course you’re running. If you normally run on a track or a flat road, find a trail to add some hills. If you always run the same trail, find a new one.
This will inevitably introduce your body to different speeds at different points in your run, due to varying levels of difficulty at different spots.
Another easy way to do this is interval running. No matter your course, try pushing your pace and running quickly for 60 seconds, followed by 60 seconds of easy jogging, for 10 rounds. This will show your body what it feels like to run faster or slower, as opposed to that one speed you’re used to.
Stick To A Training Plan
We love training plans because they get you thinking in the long term, and they hold you accountable.
Pacing work will only help your overall run speed if it’s kept up over time, so try to make or find a training plan that will hold you accountable for your runs and workouts so that you see the results of your efforts.
Without a proper running training plan, you’ll just be basing whether or not you run that day on how you feel, which can be a slippery slope on both ends. If it’s a day you should be training but you’re tired or sore, you might skip it without a training plan.
And on the other side of the spectrum, if you’re feeling good on a day that should be your rest day, you might not take a rest day that week, which impedes recovery.
Find a training plan that works for you! From there, take note of your pacing tendencies and vary your running terrain to get your body comfortable at different speeds, so that come race day, you control how fast you run given what the course requires!
8 months ago, I kept refreshing the official Facebook page of the Standard Chartered Singapore Marathon, hoping to the first few to sign up for the race. It would mark only the second time I am participating in the Singapore Marathon and the 9th race I have taken part in overall. The previous time I took part in Singapore’s flagship running event was back in 2016, when I challenged myself to a 10KM distance. Back then, I managed to clock a personal best at an official race at 01:10:39.
After 6 half-marathon, I got a bit ambitious. When the registration for this edition of SCSM opened, I went on to select the Full Marathon category and proceeded to complete the registration. The ‘high’ does not last long, to be frank. Moments after I received the race confirmation slip, I stared into the blank space.
“Just what the hell did I get myself into?” I questioned my sanity.
The Training
I knew instantly that this would not be a walk in the park — even if it is, it’s a freaking long walk with I can compare it against the 24KM route march the PES-fit soldiers have to endure, just that I am without the bulky and heavy field pack contributing to the weight. I knew I need to embark on some vigorous training regime.
I have to admit I didn’t follow the plan my Garmin watch set for me. Thank God for the progressive training I’ve forced upon myself, otherwise, I would probably not be able to complete the race at all.
Of course, training was much more fun when you ain’t training alone. As much as I enjoy my time alone when I run because I tend to immerse in the surrounding and let my inner thoughts take over me, I still prefer group training at times. The reason is simple: whenever you felt like giving up, there’s always someone there who will motivate you on and you, somehow, find that motivate to keep yourself going. It’s a very psychological thing.
This time round, I am thankful for Justin and Jaslyn. Both were new to FPAC (our running club) but we got along well quite fast. We ended up running together quite a number of times. Justin and I even went a step further to join Running Department for their pacer runs because we do need some motivations to run those extra kilometres when we head into the most intensive period of the training phrase. It is impossible for us – without the necessary hydration points along our usual route – to take on distances such as 27, 30 and 33KM. In addition, it is rather painful to run without much motivation especially after you’ve hit the wall.
MASSIVE RUNNING COMMUNITY: Running with Running Department exposes me to the large and vibrant running community we have in Singapore. (Photo: Running Dept’s Official Facebook)
I couldn’t count how many runs or how much distance I’ve clocked just for the build-up training alone, but I went into the race week feeling a little more confident. I told myself, no matter what happened, it’ll still be a historical moment.
Race Entry Pack Collection (REPC)
I get very excited heading down to any REPCs. This time round, I got slightly more excited. Viv had told me earlier that there’s a big board located in the REPC expo where the names of all the marathon runners are printed on.
I went on to collect my race entry pack on Friday evening – just one day before the first day of the running event. I don’t know what happened but it seems that most of the race organisers this year have kind of learnt their lesson from the madness of last year and the year before. I ain’t going to comment on how long the queue to everything (from race pack collections to bag depositing to using the washroom) was during the past two years. It was a fast collection, so smooth that the entire process took me slightly less than 10 minutes — despite having two separate booths for race bib and race singlet & goodies collections.
As soon as I am done with the collection, I followed the path into the race expo. I thought I ended up in a retail shop instead. There was so much merchandises on sale that my bank balance got slightly threatened.
There was this finisher jacket that caught my attention. Oh dear, I love jackets. It is a finisher jacket for this edition. It seems like a very comfortable windbreaker to run in during drizzle or cold weather like we have at the time of writing. Too bad, I was broke from all the 11.11 shopping that I had to give this a miss. Plus, I have enough jackets/windbreaker to last me. But good job coming out with all these merchandises.
I window-ed shopped a while before making my way into the other sections of the expo. I finally get to see the ‘huge wall’ personally. Viv had told us previously that there’s a wall at the expo where the names of all the full marathon participants were being printed on. I don’t exactly know how many names were there but I swear the number could easily start from a thousand. It took me close to 5 minutes to locate my name. Bravo.
It was a massive expo with all the partner brands setting up booths to try and market their product. Too bad, none of them sells my favourite energy gels from GU (understandable because Shotz was the official energy gel) so I’ve had to head down to Suntec’s Liv Activ to replenish my stocks.
I’ve also captured my REPC experience on my vlog. You can buffer to 9:40 to have a better feel of how this year’s REPC went!
SCSM DAY 1: As A Spectator
The day is here! Not for me but for those who participated in the Kids Dash, 5KM and 10KM categories. For the first time in the event’s history, the races are being held over 2 days. The half-marathon, full-marathon and Ekiden were held on the next day. I guess that’s one way not to overcrowd the entire runners’ village with participants across the 6 races. I ain’t going to imagine having to squeeze through around 40,000 sweaty people to get to wherever I want to go.
That being said, this meant that Michelle, Jaslyn and Hui Shuen would start and complete their run some 24 hours before Justin and I complete ours. Really have to thank Rebecca for the complimentary tickets. FPAC wouldn’t have been represented by this much people without those tickets! It has been a long due club-level participation at a local race. Despite we would be running the next day, Justin and I went down to show some support. Of course, I have other secondary motives as well: to shoot some race day photos. 😀 With the help of some very helpful race day volunteers, I managed to identify the designated walkway for spectators and made my way to the entrance of the viewing gallery at the Marina Bay Floating Platform.
GET HYPED: The host at the finishing line gearing the crowds up before the 10KM champion crossed the finishing line.HERE I COME: Hong Kong veteran runner Chan Ka Ho won the 10KM category with a timing of 34:26.
Not sure about the arrangement past years, because this marked the first year that I was there at the race as a spectator. There are definitely differences being there as a spectator and as a participant. As a spectator, I am treated to the anxiousness of looking out for the leading racer as well as the joy of watching each and every participant crossing the finishing line. The perks of having the ending point set at the Floating Platform includes being able to provide the best viewing positions for spectators to witness the race while admiring the spectacular Singapore skyline. More events should start ending their races there. Really.
1 hour or so went past and I finally heard from Justin — who stationed himself at the 9KM mark which his A3 motivational banner — that FPAC’s first finisher is within sight. I got my camera ready. I actually left everything on ‘off’ mode because I was running out of batteries. (Note to self before next shoot, charge every single battery, including those spare ones.)
Jaslyn crossed the finishing line 1hr 10mins after she started. To be honest, that was a very good result given that this is her debut race. She still dare say that she was very afraid when I ‘Grabbed’ her over to the starting point.
Next came Hui Shuen, who also made her race debut. The furthest she had ran before joining for the race was, I think, 5KM? Well done, girl!
Mish came in shortly behind Hui Shuen. You know, both Justin and I thought she had finished the race way ahead but in the end we both recognised the wrong person. HAHAHA Either Mish looks like everyone, or everyone looks like Mish. Good job in completing!
And ohya, this girl ran for a cause actually! She went on a non-sugar diet for the whole of November in a bid to raise awareness of heart conditions and the impacts on heart patients and their families.
So, if anyone has that spare cash during this season of giving, please help donate. More information can be found HERE.
COMPLETED: (From left: Hui Shuen, Jaslyn, Mish) The girls took a mandatory ‘finisher’ photo at the photo booth provided by Seiko.AN ALMOST-COMPLETED TEAM PHOTO: We met Viv halfway and we took a group photo. Miss out on you, Mish! (From left: Hui Shuen, Jaslyn, Viv, me, Justin)
Check out the full vlog on the first day of the SCSM below:
SCSM DAY 2 – As A Participant
Alright, shit started to get real. The moment I woke up from the 6 hours of sleep, I knew the day I’ve been looking forward for the past few months is finally here. The alarm rang and I sat right up on my bed. “This is it.”
I’ve prepared all that I needed for the race the night before so that I need to be so rush with the final preparation. I just take some BCAA with 2 eggs and I was ready to head out. This is the first race that I donned a full Adidas kit – Hey Adidas, next time please sponsor me okay. I mean I feel more comfortable with a set of matching kit.
I managed to reach the ShareTransport shuttle bus pick up point at Ang Mo Kio MRT Station at 0200. I swear this was one of the rare times I managed to be in time for any shuttle bus. The partnership between SCSM and ShareTransport definitely made it easier for participants to travel to the starting point without having to manoeuvre through the chaotic traffic due to the road closures.
The 0200 shuttle buses from all over the island arrived around 0230, which meant those of us who registered for the earlier bus had a little too much time to spare at the race village. I spent about an hour sitting down on the floor gazing at my phone and visiting the toilet twice before I made my way into the starting pen. Either I was being too early or I was actually impressed by how there were not much queue for the toilet. I need to admit there were really a lot of portable toilets. The organisers placed toilets everywhere, out at the runners’ village and also over at the starting pens F & G. I never like to queue for toilet especially when anxiety increases my pee frequency. So, a thumbs up for the organisers!
At 0300, after I’ve done charging my phone, I went to deposit my bag. So this year, all the participants were given a transparent bag during the REPC. We were only allowed to deposit our items inside this transparent bag. From what I’ve heard from last year’s participants, this initiative was a response to the long queues and chaos happened during last year’s event. During SCSM 2017, participants were made to transfer their items to a similar transparent baggage on the spot. I supposed it’s due to some security purposes. Good thing that they’ve rectified the issue by coming with a new initiative. I am satisfied with the speed the things went for me — from the REPC to the bag depositing.
However, there was a small episode of disagreement. Or I should say, a drama. Prior to Pen G (where I was allocated) being flagged off, the organisers actually let waves of Pen C, D, E latecomers to enter together with Pen F. It was supposed to be not much of an issue until some Pen G participants were disgruntled that the move had, in fact, eaten into their time. We were supposed to flag off around 0500, but at 0510, the late comers were still coming in. Some of us got too frustrated and found it unfair because, to quote one of the participant, “You let all those late comers go first, do you think it’s fair for us who came at 3.”
I low-key agree.
I think after a series of protest, the security gave up and started opening up the barrier. All of us just gushed through the barriers towards the starting line, eager to be flagged off as soon as possible. I think everyone was just afraid that the delay might cause them to fail to complete the distances before the cut off time. I started to get slightly worried as well. Definitely not the start I want given all the positive experience I had encountered over the past 2 days.
Nevertheless, I started my first ever full marathon at 0520.
It started off relatively well. I managed to complete a good 17KM with an easy pace, trying to keep at 07:30 pace. I know to most of you, this could be regarded as a rather slow speed but I didn’t want to use up all my energy. It’s 42KM, not 4.2KM. As much as I would like to go for speed and timing, I need to be realistic and recognise that I do not have that stamina to go at a half-marathon pace for a full marathon. I strategized along the way.
My plan was simple. To go all the way to 17KM before brisk walking for the next 3KM. At 19KM, I had my first energy gel to last me for the next 12KM. I would then take a 5KM walk before finishing the last 5KM.
But obviously, apart for the first two parts of the plan, the rest did not work out well. After I resumed my run at 20KM, I started having stitches at 23KM. I slowed down but I told myself I shouldn’t stop. The stitches subside by 24.5KM and I continued to 29KM before I started feeling a little dizzy. I knew I had to stop. I stopped, struggled for the next 5KM — even as I was walking. I got the full package in experiencing all the stages of running a marathon. I was hoping someone could come and end all my sufferings.
Then, along the way, with the help of the mist tunnels and powerful fans installed along the route, I managed to slightly cool myself down. But then again, given Singapore’s humid weather, I don’t think I am the only one to find that the mist tunnels are less than effective. The availability of hydration points every 2-3KM and splash zones every 5km (?) does in fact eases my pain.
Despite having a new route, the route around Marina Bay shouldn’t poised much of a challenge for me. I remembered while planning for the race, I was rather confident I could pick up my pace along my ‘home ground’. The problem is, I may have run that route a thousand times, but I have’t tried running 35KM prior to my weekly run at Marina Bay. I ended up spending 70% of the time going at a rather pathetic pace. I am not going to further describe how the slope over at the infamous Shears Bridge made me died a little inside.
I managed to pick up my pace after the last hydration point. I tried to go as fast as possible but my body seems not to be controllable by me anymore. It was a slightly faster pace nevertheless. I think the adrenaline level spiked once I saw the Singapore Flyer. By the time I reached the 42KM mark, I grabbed the national flag that I’ve left inside my phone pouch. I unwrapped it and started sprinting into the Floating Platform. I think I might have caused some hoo-haa when I came charging in with the red and white flag.
A bit of drama again but I literally collapse to the ground after crossing the finishing line. I was not dead inside, but was crying internally. I couldn’t believe it. I’ve managed to complete my first ever marathon with a sub-6.
Although an average pace of 8:30 isn’t something to be proud of, but being able to finish the race faster than I thought I would go, gave me the confidence to go for another one next year.
By the time I reached the finishing line, Farhan and Justin had already completed their race an hour or more ahead of me. Farhan completed in 05:06:34, while Justin did a sub-5 at 04:55:26. Sick. Justin even offered to engrave the medal for the both of us, so that we have a record of our respective first full marathon.
FIRST TIMER: We finally completed our first full marathon! (From left: Farhan, me, Justin)
I just lay on the ground for the next 1 hour after Farhan and Justin took their leaves. I didn’t feel like doing anything except for going into the extreme recovery phrase. Eventually, I dragged my lazy ass off the ground to go and meet Viv.
Thank you for all your hard work being part of the team fo making this race happen. Of course, a round of applause and appreciation to the organisers and the ever-so-friendly volunteers. Overall, this is one of the best race I’ve taken part in so far!
It’s time for all of us to rest and recover!
Check out the vlog on the 2nd day of the SCSM 2018 here:
This article first appeared on EDKSCH.
Just when my recent posts of Colourpop Run and Penang Bridge International Marathon were talking about being lucky, I won a 2 days one night staycation at Pan Pacific Hotel along with one race entry by participating in a contest held by Standard Chartered Singapore Marathon through a Facebook contest! ? Thank you Standard Chartered Marathon Singapore! ?
Truly appreciate the staycation as it meant that I don’t need to wake up much earlier and ping ping piang piang to race site ? It’s my only staycation in Singapore this year because of more overseas races. I’ve already registered myself for the half marathon, the win meant more bling blings to be collected, I registered 5km with the win. I’m at the walking pen as there’s no other selection left available for other pens. I think it’s because of sold out due to limiting the numbers of runners in each start pen to ease congestion during event day.
Last year I suffered foot injury after Osaka Marathon till every single step hurt that I have to forgo running the half marathon category that was two weeks after. The medal was a beauty and I missed it. Even though Willis and I had a staycation at Carlton Hotel near by, it hurts so bad that I couldn’t even go to race site to cheer and support but just to stay in the room and rest.
Race Expo was at Marina Bay Sands Expo and Convention Hall. Willis and I went to collect race pack on Thurday after work in the evening. Then we found out that our friends Justina, Chee Beng and Yi Heng were there as well. There’s quite a long queue but the queue was fast moving within 15 minutes it’s our turn. The queue was separated into the different distance categories, it seems like the queue with most people in the queue were the marathon and half marathon category and the rest of the categories such as 10km, 5km and ekiden was not so much of a queue. It’s the first time I have the thought that the entire world are all runners. So many people were there to collect their race pack.
I asked if I could collect the 5km distance category race pack too and I’m glad I’m able to collect it as well. They offered this double up challenge this year to encourage runners to sign up two different distance category with discount held on different days so it would be a hassle if we were to queue twice. Because I signed up half marathon and then the 5km category separately, I didn’t get the additional double up challenge medal.
We received the race bib with timing chip together with a baggage sticker to paste on the huge transparent bag for depositing out items on race day, a running magazine, a drawstring bag, a pair of sunglass, event guide and some freebies such as eye drops and muscle rub. Was quite disappointed with the race bib this year as its not personalised with our name printed on the race bib. The bib was in running number so they just grab it, scanned it and tadaa that’s your bib. Though it did speed up the process but I would really prefer a personalised bib ?
We were also issued a ticket which stated the size of the race singlet we had selected previously and proceed to the next counter to collect, which was separated into male and female runners and collection was fast and efficient. This year’s race apparel sponsor was Under Armour same as the previous year, I like the material of the clothing and last year’s Under Armour event tee was too huge but I didn’t went to change. Many of my oversized running T-shirts are comfy and I wear as “pajamas” to sleep ?
After all the collections done, we proceed to the Race Expo where we found our names listed out under the categories we registered to run in. So far it’s the only run that I went to that even acknowledged the 5km runners. It just felt very appreciated, 5km is also not an easy feat to many. Maybe the kids dash’s kids also have their name listed out somewhere just that I didn’t see? Then it’s all the SCSM merchandises and collectibles such as bags, caps, tee shirts, water bottles, plush lion toy and etc. Was telling myself don’t see, don’t buy, I can sign up for another race with that amount of money! ?
Then it’s the section with many photo opportunities, which we enjoyed ourselves with taking lots of pictures. I really enjoyed the race expo, especially the last part of it where they introduced many overseas runcation packages and there’s so many runs which I did not know about. Speaking of which, I’m already looking forward to my runcations next year already! ? First up, Amazing Thailand Marathon which will be held in February 2019 in Bangkok. Registration is still open ?
I only remembered that the win from the Standard Chartered Singapore Marathon includes access to VIP tent after I ran both the 5km and half marathon as when I went to the Iron Man office, the staff only passed me the voucher for staycation but didn’t pass me the identification tag for entry of the VIP tent and I totally forgotten about it ? It’s also after that that I know that they sell VIP pass to runners as well at a high price! ?
Eleanor ran the 5km with me on Saturday and next day she ran the full marathon ? I got no courage to run a full marathon in hot hot climate anymore ? We didn’t buy shuttle bus ticket as its too early and seems like cater more for the 10km runners that flag off earlier. It’s fine as well because the 5km flags off at 7.45am, all forms of public transportation is in full operation by then. And also it’s pretty hot by then,
so that’s what the sunglass with the race pack were for? ? Flag off for all categories were at F1 Pit Building except the Kids Dash which was held in Universal Studio in Sentosa ? Somehow I felt that 10km and 5km run should be held in Sentosa as well. Double Up Challenge runners run two days around the same area and parts of the same route eh ? As at the 5km run I saw many children and teenagers as well, if the route for 5km included Universal Studio, it would attract much more runners to sign up with their families or teenagers with their friends. I don’t mind if they offer like packages such as paying additional money for entry or rides in USS since the race slots were already considered crazily expensive.
The 10km runners were flag off at 7am but the 5km runner/walkers were flag off only at 7.45am. We arrived at about 7am at Promenade MRT station and there were still plenty of 10km runners around. We identified 10km runners by their pink race bib and alphabets A to E on their bibs, and 5km participants were just F and G, with F the runners and G the walkers in yellow bib. It almost 7.30am when we were allowed into the Pen. Those super late 10km runners who missed their time to enter the start pen were to flag off together with the 5km participants. Eleanor and I took it easy as we have a long way the next day. I was quite disappointed as the roads barricade up were not wide enough, it was pretty congested and I had to slow down at many parts of the run and siam here siam there. Though I was in the walking pen, but I over took many 5km runners in the running pen which means the 5km runners who were in the running pen also can’t run as well in the pace they want to run in.
There were two hydration points along the 5km route and when we were running back passing by F1 Pit Building, I saw pedestrians/tourists/runners who finished their run want to the cross the road but the road was barricade up for runners to pass by. ROAD IS BLOCKED FOR SCSM. I can only imagine it was so difficult for the Auxiliary Police on duty there to explain to them to walk further up to The Flyer and cross over by the overhead bridge. So we be considerate to other runners still running and crossed the bridge after our run ?
Maybe Padang would still be a better place like the past years. I have a love hate relationship with the medal, the Merlion looks pretty but I don’t like the SIN-GAP-ORE in 3 syllables. The run ended at The Float and we need to walk a few hundred metres to go back to F1 Pit Building. Even the 5 and 10km runners were offered ice cold towels! ? We were offered super cold bottle of mineral water, 100 plus and banana ?
On Saturday afternoon Willis and I arrived at Pan Pacific to check in and the Deluxe Room was awesome. We slept at around 10pm and set our alarm clock at 3am in the morning. Still I was reluctant to wake up, flag off for both the half marathon and full marathon category were at the same location at F1 Pit Building but was separated into different pens. Pen A and B were only for full marathoners while Pen C onwards were a both the half marathoners and full marathoners. Pen A were Elites pen and then Pen B are super fast runners as well followed by Pen C, and so on.
It’s the first time that I noticed that National Anthem was played before the race other than Majullah Walk and Run which is to celebrate National Day. Flag off was punctual and in waves just minutes apart. Willis had a very terrible fall and didn’t run much for the past one month prior, he asked me to go ahead and don’t wait for him else he would walk the entire distance. So I ran the whole run mostly alone.
This year, it’s a new route which I have never run before at the West Coast Highway something new and different. But honestly, not much of a scenery and that I would recommend foreign runners to participate the full marathon instead of half marathon category for its only Central Business District area and then ore than 10km was running on the boring expressway for the half marathon route ? Full marathoners at least ran passed Gardens by the Bay as well as Marina Barrage which were much of a more scenic route.
Photo credits: JJL Runners
It’s a humid morning and just 2km into the run, I’m already drenched with sweat. My Garmin went crazy as suddenly I realised its only 5km distance marker but on my Garmin, it’s 6km ran already. And it showed that I ran 1km in 4 mins which was impossible ? Many other Garmin users experience the same problem as well.
Before going up the expressway, the elites were already after the u-turn at their 16 or 17km while many of us were only at about 6 or 7km. Heard many runners cheering and clapping for them. Saw many familiar runners along the route and we gave each other some encouragement and have some small chats along the way ❤
Noticed something new this time, at one of the hydration point, there’s a huge container with water. Runners can use a scoop to scoop water to pour of themselves to stay cooling.
At the 19km mark, the run was separated into left and right, the left side are for half marathoners who’s about to finish the and the right for the full marathoners. I was happy that I’d made the right choice to register for the half marathon instead of the full marathon if not I would still need to continue for another over 20 something km.
As soon as I reach back F1 Pit Building area, Willis sent me a stalker photo because from the SCSM app he received the alert that I’ve completed the run and knew I would be somewhere around. And I was feeling meh because this injured men who only had running mileage of 10km for the past month finished the half marathon even faster than me ?
Luckily I managed to complete the run before Sun starts burning and weather gets hot. Went to get ice cream at the Toyota booth and went Seiko booth to take some photos before the crowd starts to come back ? (Previous day when I finished the 5km run everywhere long queues ?) Didn’t explore much around the race village and went back to Pan Pacific and take a shiok shiok soak in the swimming pool. After we checked out and had our lunch around the area, we still saw runners who looks like just finished their FM and its already more than an hour past the 7 hours cut off time. In the hot hot Singapore, I really felt the 7 hours isn’t enough for the 42.195km but thank you SCSM for letting those runners who didn’t finished in the COT still get their finisher entitlements. It’s a tough run! ?
