Kick Off 2019 Running Season With Vietnam’s Biggest Marathon

October 2, 2018

The Ho Chi Minh City Marathon 2019, the biggest marathon event in Vietnam, is known not only for its scale but also for its historical, cultural and social values.

This time, the annual tradition of kicking off the year by running through the streets of Ho Chi Minh City will take place on January the 12th and 13th, 2019. The event covers 4 distances, 5km, 10km, 21km (half marathon) and 42km (full marathon). In addition, a Kids Dash race (1km) will take place one day prior to the race focused on the youngest runners and their families.

What can be a better way to actively start off a new year by conquering the largest bridge in Vietnam’s biggest and most dynamic city? The Phu My bridge is known not only for its 6,900-feet length, but also its iconic history which is tied with the city’s economic evolution in the early 20s.

In addition, joining the marathon with people sharing the same passion and mindset about running is a blissful experience. The Ho Chi Minh City Marathon is all about the people, about inspiring others and also be inspired. Blending into the city’s new year movement is also a great opportunity for runners to be astonished by Ho Chi Minh’s contemporary architecture designs, traditional cultures, and the friendly local people.

The Historical Movement of The City’s Marathon

The first ever marathon of the Ho Chi Minh city marked the start of its running movement back in 1992. By that time, people was not familiar with the marathon concept, only 250 athletes participated and the event was only held twice after, in 1994 and 1996.

However, the idea of having a city marathon was brought back 17 year after by Pulse Active, a pioneer in Vietnam’s sports and entertainment industry. Although the first Ho Chi Minh City Marathon organized in 2013 only offered distances up to 10km, it received an enormous attention from the citizens. The increase of running events and the addition of Vietnam into the ASEAN games lead to a boom in the number of runners. Pulse Active also mastered the event year after and adapter to the community demand offering longer distances; 21km & 42km. In only 5 years, the participation increase by 57%, one of the the highest growth rate in the Asian market.

The New Year Tradition

According to the Vietnamese culture, how you start the year will later have an effect on the remaining months of the year. This premonition is somehow similar to the new year’s resolution from the West, which encourages people to set some goals to achieve along the upcoming months.

If you had completed a 5 km in your last run, try out the 10 km distance in the Ho Chi Minh City Marathon, if 21 km distance was your best record so far, then make 42 km your goal at this incoming new year. The Ho Chi Minh City Marathon reinforces the tradition by encouraging the runners to try out new thing and push through their limits by running the City’s marathon.

On the event day, be a part of the energetic crowd, sense the tension and excitement in the air, feel the increasing weight and exhaust with each steps and then burst into joy when finally crossing the finish line. These moments can be a great fuel for the rest of your amazing year.

After the race, runners can recharge their energy with an endless list of Saigon local foods, such as pho and banh mi. Not only that, a light walk across the city’s wonders, for example, the Notre Dame Cathedral, the Ben Thanh wet market, the Bitexco financial tower, can surely lift your mood to start a great new year.

Dream Big With Ho Chi Minh City

The City’s Marathon believes that behind each runner is an amazing adventure that can fuel others. Therefore, the event was created as an intermediary so that runners from around the world can join and inspire others with their stories as well as get inspired. And all of these stories, these tales are collected along the history of the City’s Marathon and complete what is known as the “Ho Chi Minh City Marathon experience”.

The Culture Encounter

Likewise, throughout the City’s Marathon journey, runners will also explore the local traditions and cultures of the Vietnameses. If district 1 is a fusion of modern architecture such as Bitexco financial tower with the one from the French colony (Notre Dame Cathedral, Ben Thanh wet market) then district 3 offers the distinctive beauty of the early 1990s design, with spacious yet elegantly organized coffee shops. Mentioning cuisine, district 5 is the quintess of the city with a different food store every 5 meters, with origins from all over Vietnam. Foreign travellers can also have a chance to sail the Saigon river in a canoe in district 2 or enjoy a cup of coffee on a floating boat over the inner city’s canals.

Not only that, district 7, the organizing location of the Ho Chi Minh City Marathon 2019, is a beautiful composition of the urban landscape and the rural attraction. Beside the Thu Thiem tunnel, the endless highway and commercial centers (Vivo City, Crescent Mall), the Starlight Bridge, it would be unjust to not mention the symbol of the city, the Phu My bridge. The 2,100-meter-long bridge was officially opened a decade ago, in September 2, 2009. The bridge was a part of the ring road that finally connects district 2 and 7 with the rest of the city. Besides offering an amazing view of the city from 145 meters above the ground, the bridge also boasts about being a challenging marathon feats that any runners should at least experience once in their life.

However, the most amazing experience that shared by many foreign runners was the encounter with locals. The Vietnamese has been known for their warm and friendly personalities, which can transmit emotions and feelings across the language barrier. In the race, this interaction is specifically emphasized throughout the race where runners will interact with the volunteers, the staffs and the cheering locals. This is also a wonderful opportunities for the oversea travellers to have a glimpse at an everyday life in this city.

The International Collaboration & Social Impact

Aiming to tighten the relationship between Vietnam and the global marathon community, the Ho Chi Minh City Marathon 2019 serves as a two-way gate, bringing the global marathon runners closer to Ho Chi Minh City as well as assisting the local athletes in approach the international marathon events.

The Ho Chi Minh City Marathon is a community event, created to connect those who are passionate about running, both nationally and internationally. Continuing the idea of creating a city marathon from the previous generation, it is the event’s mission to grow and assist the running community of Ho Chi Minh City as well as engrave the city’s name on the world marathon map.

The Ho Chi Minh City Marathon 2019 is also pleased to partner with the Ho Chi Minh City Peace & Development Foundation (HPDF) to implement the Orange Initiative (OI), a program aims to support the disabilities, Agent Orange survivors and other newborns with congenital diseases.

The best time to start is NOW!

The Ho Chi Minh City Marathon 2019 will officially be held on January 13, 2019 in District 7, Ho Chi Minh City with 4 running distances, 5 km, 10 km, 21 km and 42 km.

The race kit includes:

After-race refreshment
Running T-shirt
Finisher T-shirt
BIB
E-Certificate
Bag
Medal
Raceguide
Service Posts
Medical Care

The finisher package includes:

Finisher T-shirt
Finisher medal

Procrastination is the killer of dreams and good memories, thus, the best start to sign up for the race is right now, right here.

Race Review: MSIG Singapore Action Asia 50, 2018 [21KM] (by maylindateo)

Maylindateo

Event Date: 29 September 2018

I couldn’t resist participating in MSIG Singapore Action Asia as there are not many trail running event in Singapore. This year is their 4th edition and they have introduced a new ‘zero waste category’ for the first time. Runners who opt for zero waste will not be given race t-shirt and medal, but their race bibs would be specially designed for recognition and encouragement.

This is a no cup event. Runners need to bring their own hydration bag, reusable water bottle or reusable cup. There are 4 distance categories to choose from to suit individual runner’s ability: 5KM, 10KM, 21KM and 50KM ultra.

I participated in the 21KM category. It is my favourite distance as it is not too long and not too short.

Race Entry Pack Collection

Race entry pack collection was held at Triple Fit at Millenia Walk from 26 – 28 September 2018. When I went there on 27 September, there wasn’t anybody and I could collect it immediately after signing a waiver form. I collected my race bib, race t-shirt and a $10 gift voucher to shop at the store too. There was suppose to be a cap to be given but it was not yet available so I was asked to collect it on race day morning instead. There wasn’t any carrier bag given, we were advised to bring our own bag for the race pack.

Race Day (21KM)

Race village was held at Hindhede Walk near Beauty World MRT, exact same location as last year’s. I overslept and only arrived at the race village at around 6.40am. There were many mist fans blowing to cool off runners. I collected the cap and waited for flag off. We were flagged off at exactly 7.00am.

The race course includes Rail corridor, U-turn near Hillview Avenue, onwards to Dairy Farm Nature Park, Zhenghua Park, Track 15, Chestnut Nature Park and back to the start point. It is mainly off road, running on grass, dirt, gravels, tree roots, slopes and so on.

There was bottleneck in the beginning when we were going upslope on the grass patch. Situation eased off after we cleared that narrow area. At around the railway track area, I was suddenly bitten by an unknown insect that looks like an ant between my foot and my long running tights. That area that wasn’t being covered by the sock or the tights. It was a sharp pain that felt like a needle poking through my flesh. I stopped and saw a small hole that was a bit red. I tried to ignore it but the pain was quite intense and I quickly squeezed it so that any venom could be forced out. I carried on running but sharp pain continued so I had to stop and check it again. I thought that small fierce insect was maybe poisonous so I squeezed the area hard again to force out more venom. After a while, pain was not that intense anymore and so I carried on. Luckily it didn’t bother me again (red scar is still there now with itch).

CP1 was located at around 8.4KM along Bukit Panjang Park Connector. There were large 18L water bottles for refilling, bananas and fresh oranges too. After this CP, it would be quite a long way before I could reach CP2 at 16.7KM point at the junction of Chesnut Avenue and Zhenghua Park. As the CPs were quite far apart, runners who did not bring enough water would suffer, especially under the hot weather, unless they can run very fast. There was also no isotonic drinks available, so there was nothing to replace your electrolytes. I know I can survive without isotonic drinks for a half marathon, but not beyond that distance. I don’t know about others, especially those running 50KM ultra. No isotonic drinks at CPs? Both my hands were swollen and hard to bend due to low electrolyte level and increased blood flow.

Weather has been extremely hot nowadays with little rain. So that makes the dirt path dry and not muddy, easier to run on.

After 10KM, came my heel pain again (nothing new). I just told myself to move one step at a time and keep moving forward, combining slow jog and walk and eventually I would complete. I should stop running for at least 6 months to 1 year to let my foot recover completely, but there are still races upcoming. Perhaps next year I would take a break.

Directional signs were bright and visible with orange ribbons tied on trees and poles to direct runners. Marshals were around to show direction at major junctions. I was able to follow the ribbons for the whole course and did not lose my way.

When I was near the finish line, a volunteer told me there was nasi lemak waiting for me. Then he quickly said “but I think you need water right?”, I said “yes, is there isotonic drink?”, he said maybe 100plus.

I crossed the finish line and someone put the medal on my neck. I went to collect food (there were a few choices like vegetarian, nasi lemak with chicken, fish or beehoon with chicken, etc). I asked where can I get 100plus. The lady said she was not sure and looked over at the VIP area. I saw it but it didn’t look like it’s for the general participants. So I went to collect a popsicle. The sun was in full force and luckily I was able to find myself a spot to sit down under a tent. The popsicle was so good and it saved the day! After finishing the popsicle, I forgot about my 100plus.

So, I completed another Action Asia Event safely without much training due to PF. The medal is beautiful, a white finish. The event was well-organised except for the lack of sports drink.

4 Most Common Mistakes On Morning Running

Team JustRunLah!

October 1, 2018

“Mens sana in corpore sano” is a phrase that is widely used in sports context as it means “a healthy mind in a healthy body”. If you knew this, it means that you already know the importance of exercise in your life. Regular exercise is essential for your mental and physical well-being, allowing you to experience more abundance in life.

There are many sports awaiting for you to practice but running comes most handy even for a busy lifestyle. Plus, it comes with a lot of unique health benefits. If you practice or you want to start practicing running, the best would be to schedule it in the morning as it provides refreshing and stimulating effects and it’ll help you experience a better day.

In order to help you keep up with the great morning running habit, in today’s post, we’re presenting you the four most common mistakes on morning running that you should expect and avoid.

1. Lack of Sleep

Lack of sleep or suffering from sleep deprivation because you fail to go to bed at the right hour every night will lead you to barely be able to do anything in the morning. Of course, running will be out of the discussion.

Any professional runner knows the importance of a quality night sleep. You must sleep for at least 7 hours to be able to get out of the bed and get things started. Otherwise, sleep deprivation will cause your hormones to function improperly which means that you’ll be storing more fats.

2. Fail to Prepare Ahead

Preparation ahead is the first step to take action. So, every night before you go to sleep you must prepare your clothes, shoes, and any gear you have or need in an accessible spot. This way you’ll be saving precious time in the morning and avoid the possibility to delay running for the next morning because you can’t find anything to wear. Just avoid silly excuses and boost your motivation by preparing your clothes before you head to bed.

3. Lack of Motivation

We all lack motivation sometimes. It can happen to the greatest. But I get you, the routine is the best destroyer of excitement and motivation. However, it is not an excuse to just stop a healthy morning habit. The best solution it will be to set new goals in your life and to search for what motivates you the best. Figure out how you integrate it into your morning routine and make it a habit. As well, you can make a weekly rewarding system if you succeed running as much as you aim to.

4. Running on an Empty Stomach

The golden rule in running is to never run on an empty stomach. You need to get the right amount of energy to get you to run the extra mile in the morning. But if you fail to eat and drink in the morning, at least a small healthy snack, your energy won’t pop up from the morning fresh air.

As Christopher Mills, the HR manager at AssignmentMasters and a passionate runner, underlines, “The morning meal is the most important meal of the day, especially if you’re a morning runner or sportive. If you don’t trust me why I practice running in the morning every day and sometimes in the evening for 7 years now, trust all the doctors who agree with what is just said.”

Conclusion

Every healthy habit seems hard at first but keep reminding yourself constantly that no good thing comes easy in our life, and some effort must be done. Running in the morning is the best way to get started, so go ahead and run or jog a little bit more every day. You’ll notice incredible improvements in your body and in your overall mood.

A guest post by Joseph McLean.

Cracking The Running Code

Team JustRunLah!

September 28, 2018

Most of us think that exercising, mainly running, is easy because all we need is our running shoe and you’re good to go. However, there are some things that you should know and take note. So, we are here to help you crack some running codes that might be beneficial for you!

1) You gotta know these running lingos

Form – your posture when running. You should always try to keep your upper body tall yet relaxed and swing the arms forward and back at low 90 degrees.
Pace – the amount of time it takes to clock one mile.
Interval training – alternating specific time periods of specific high and low intensity during a run. Intervals are just one way to get faster, build strength and burn more calories
Rest day – once a week to allow runner’s body to recover and repair

2) You gotta start your day right! By running.

Start your run in the morning. So you won’t feel distracted and will feel energized throughout the day. And the air is definitely so much cooler and fresher in the morning!

3) Don’t forget to stretch

Warming up helps raise the temperature of your body and your muscles so they’ll be ready for exercise and prevent injuries.

4) Yoga is equally as important as running.

You need both of it. Let’s face it, we runners have tight hamstrings, quads, calves, you name it, we got it. Tight muscles restrict our range of motion and often forces us to run with poor form, which may lead to injuries. Yoga allows us to stretch our muscles out, hence improving our flexibility and thus having a better running form.

5) Keep yourself hydrated.

You should take in 4 to 6 ounces of fluid every 20 minutes during your runs. Runners running faster than 8-minute miles should drink 6 to 8 ounces every 20 minutes. But don’t forget your daily dose of 8 cups of water too!

6) Exercise when you’re sick?

Why not! But of course, avoid any strenuous workout. Go out, get some fresh air and do some light exercises to get your body moving! Your hardcore and intense workout sessions gotta wait till your body is ready to go again.

7) Get yourself a running buddy!

I know, its always challenging to get started and you will end up having 101 excuses (like you know.. the weather) and eventually cancel your running plans. So, create an exercise group with your friends. They can be your source of motivation, offer each other moral support, and help one another during difficult times. You know they say, friends who exercise together stays together.

Now that we’ve helped you to decode, you are all set to go and definitely enjoy your running experience to the fullest!

Fit Run Opens 5th Crosby Sports Fest at the Philippine International Convention Center

Servinio

September 27, 2018

THE FIFTH edition of the Gemmalyn Crosby Sports Festival will be held this October 6 and 7 at the Philippine International Convention Center. The gathering will be kicked off by the very first “Fit Run” on Saturday wherein the running public will be joined by Crosby and several famous athletes and personalities from the sporting world.

Distance categories will be 10 kilometers for those aged 16 years and above while the five and three-kilometer categories will be open to those aged 13 years and above. Registration fee is set at PHP 800.00 for 10 kilometers, PHP 650.00 for five kilometers and PHP 500.00 for three kilometers inclusive of a race shirt plus a medal, raffle stub and loot bag from sponsors upon crossing the finish line.

Just visit the “Gemmalyn Crosby Sports Festival” Facebook page to register and to get more information. Aside from the Fit Run, there will also be competitions or demonstrations in other popular sports like Basketball, Bodybuilding, Dance Sport, Zumba, Boxing, Fencing, Muay Thai, Wrestling, Karate-Do, Brazilian Jujitsu, Taekwondo, Mixed Martial Arts and Arnis.

The latest products and services in the field of sports, wellness and nutrition will also be on exhibit over the two days. There will also be seminars and workshops on various sporting topics.

“This year, we decided to hold the Gemmalyn Crosby Sports Festival in Metro Manila in order to attract more attendees, athletes and sponsors,” said Crosby. “I am doing this because it is my advocacy to show the world the talent and skill of my fellow Filipinos in the world of sports.”

Crosby is a competitive bodybuilder and fitness contestant who has represented in the country in several international competitions and is the first Filipino to be given an International Federation of Bodybuilding and Fitness (IFBB) Pro Card. The GCSF is made possible with the help of the Philippine Sports Commission (PSC).

Race Review: King of the Trails 2018 @ Pulau Ubin (by The Mad One)

The Mad One

September 27, 2018

20180922 - KOTT Pulau Ubin (BOAT) — Ferry to Pulau Ubin

The third leg of King of the Trails series had runners do 15K on Pulau Ubin. How’s that for novelty in Singapore’s running scene, eh?

(Video of the event. Click the Play button.)

Race info they provided in PDF had the essentials covered. Especially with ferry and van transfers going to the race venue and going back to the mainland, the estimated transfer times were factored in my travel plans.

Mini-van passing through downtown Ubin heading to race venue

The ushers on both ferry terminals were moving people along smoothly from one stage to the next. Hardly any waiting time. And a guy welcoming everyone on arrival at the race venue pointing out where the toilets and the baggage drop opposite the pond. With people arriving in batches, that’s also easier to do. So efficient, I arrived earlier than initially planned.

Not familiar with the place, I plotted the route on Garmin Connect to have an idea on the elevation profile. Normally reliable, but this time I got pranked into believing its totally flat. Turned out it has slopes all over when traversing inland. Reminded me a lot like the roads of another popular island, Sentosa, when I ride them on my bike.

Old house by a road sloping upwards. And I thought the course was flat.

Speaking of pranks… I believe I was not the only one who expected more trails than tarmac. Though the event website did declare from the start (since Q1) that this leg is 20% trail / 80% road, the gravel/dirt section was actually just a fleeting 8% experience of the distance (did the maths on my Strava). I remember this segment more for the choke point.

Choke point on gravel section just before/after Ketam Quarry Viewpoint

The sun was obscured in most parts by tall trees even with the unusually late 9am flag off. Regardless for less fleet footed participants like myself, the longer I was out on the course, there was no escape from the rising temperature and humidity. Had to spray my face with water from my soft flask, while another opted to be in his birthday suit to keep cool.

A walking muscular anatomy chart. One way to keep cool – be in your birthday suit.

The race is a succession of out-and-back routes fanning to different corners of the island. There were only 2 water stations but smartly positioned to be accessed every 3-4 kms.

One of only 2 water stations. BYOB and top up.

The scenery? Downtown Ubin does look like its stuck in the 70s. If they charge people for every Instagram picture taken there, then it would have been a viable source of revenue for the island. But the running route totally avoid this part.

Where we ran, the roads were almost always bordered by forests, garden-like greeneries, and the occasional appearance of an old wooden house and canteen. With only a few residents left on the island, and the authorities big on preserving what’s left in the island, it hardly feels rural. Its more garden-esque / nature-park-ish than rustic. Somewhat similar to riding through Mount Pleasant road with the occasional colonial black and white bungalow peeking behind the trees.

“Kopi-peng please. Eh, aunty… You have WiFi???”

But I can imagine myself hanging out at these places with a cold beer in hand on the warm evening and a clear night sky, then having kopi-o-kosong the next day to mask a hangover after eating nasi lemak. Do they have WiFi?

I can definitely hangout and waste my time here.

Overall, great event, excellent venue. Well done guys. If there were actual running trails showcased here, I’d come back on my own to run. But will go back with my foldie to tackle those slopes and explore what else is there.

Race Review: Shape Run 2018 (by healthobeing)

healthobeing

September 27, 2018

One of the ladies run in Singapore that is well liked by the ladies not just because it is a run dedicated to the ladies, but also the fact that the run provides one of the most bountiful goodie bags from food to ladies stuff like skincare, hair care etc.

Had not been able to join this for a few years and finally back this year. The tee shirt was by Sketchers and in lovely pink. There was also finisher medal for all participants. 5KM and 10KM were the options that the ladies could go for. Although the registration online has very last minute decision on the start and end venue, it was finally settled at Gardens By the Bay East.

RACE PACK COLLECTION

The race pack collection was at City of Tomorrow at the City Link Mall. It is actually a fashion store with clothing accessories. The queue was pretty long for the first day of collection but still overall well managed. The super goodie bag designed by courtesy of the Ang Ku Kueh Girl.( website:https://angkukuehgirl.com/)This local designer creates cute Ang Ku Kueh ( local snack) designer goods like key chain, bags etc. Inside the bag contains many goodies like Kellogs cereals, many discount chits for facial fitness classes, skin care and feminine care products and of course the bib and the tee shirt.

RACE VENUE

The race venue is actually not very known by many but it is becoming a popular place for races. Right under the Sheares bridge, the Gardens By the Bay East has one car park for the public and gets filled up fast, many also parked along Tanjong Rhu Road as there are no restrictions. I drove but heard from some friends taking the shuttle bus that it was really slow and jammed as there is only one road leading down to the place.

The location has its advantages despite the accessibility issues. Being under the bridge means that there is shelter even during rain, and the concrete floor meant that no muddy grounds for the ladies to rest. There were also many booths set up for the ladies to try out many products and also Singaporeans favourite, to take photos in the various photo booths.

The standard 10km course along the bay and then to the barrage, Marina Bay Sands and back. For 5km, it is half of the deal. Along the way there were hydration. Saw some men pacing their ladies, it was really nice and also many local photographers like “Running Shots” “Run Photo Run Gallery” provide the runners with some very professionally taken free shots!

Overall I would say this is one race that is enjoyable and fun especially seeing all the lady runners. But the competition does not really mean easier too as more and more stronger runners hit the scene.

Poliquit, Raterta Win MILO Batangas

Servinio

September 24, 2018

BATANGAS CITY – Former MILO Marathon King Rafael Poliquit took the first step to regain his throne by winning the 42^nd National MILO Marathon Batangas City qualifying race last Sunday at Plaza Mabini. Sharing the spotlight was Women’s winner Luisa Raterta as well as all the runners that earned slots in the National Finals this December 9 in Laoag City.

Poliquit received a big challenge from his fellow Philippine Air Force soldier Anthony Nerza but in the end of the 21-kilometer mostly uphill race, Poliquit prevailed in a time of 1:11:19 compared to the 1:12:21 of Nerza. Third Place went to another veteran runner Erineo Raquin in 1:15:53.

Poliquit first reigned from 2014 to 2015. If successful this December, he will join the elite list of three-time or more champions that includes running legends Roy Vence, Eduardo “Vertek” Buenavista, Wilfredo Ballester, Jimmy de la Torre and Crescenciano Sabal.

Raterta finished topped the distaff side in a time of 1:34:04. She was followed by Janice Tawagin-Nerza (1:38:53) who took runner-up honors like her husband Anthony while Third Place went to Luz Tiuseco (2:01:00).

It was a triple celebration for the Raterta family after Luisa’s daughters Leonalyn (19:44) and Lyka Mae (14:02) ruled the five and three-kilometer side events respectively. Other winners were Roberto Bacani Jr. (44:22) and Kyla Adell Viduya (58:50) in the 10 kilometers, Raffy Kalaw (16:08) in the five kilometers and John Cyril Torres (12:59) in the three kilometers.

Only one more race will be held in Luzon this September 30 in Lucena City. After that, the MILO Marathon will move to the Visayas and Mindanao for races in Iloilo (October 7), Cebu (October 14), General Santos (October 21), Butuan (November 11) and Cagayan de Oro (November 18).

Who Wants To Enjoy Their Marathon?

Team JustRunLah!

September 21, 2018

Leading up to upcoming marathons happening in October like Garmin The Performance Series Singapore 2018 and HomeTeamNS REAL® Run, most runners have already started preparing for it by now. However, many often overlooked their diet plans prior to race day. It is essential for runners to eat right and healthily, ’cause the last thing you want is any stomach discomfort during the race. So, here are some dietary tips for you to follow and you can enjoy your marathon experience fully!

Get the right carbs

Choose carbs that are low in fiber and easy for the body to digest such as pasta and oatmeal.
Try to avoid high-fat carbs – foods that contain oil and fats. This is because fats take longer to digest, and you might experience stomach discomforts before, during or after the race. So you gotta say no no no to that delicious fried Hokkien mee and that crispy yet soft Roti Prata for a little while.
Carb-load 2 or 3 days before your race day. Carb as a fuel source during exercise is important and also by carb-loading, it will increase the storage of muscle glycogen in your body which will act as an energy booster. However, you shouldn’t carb-load the day before because it’ll only make you feel more lethargic during the race day. Most importantly, carb-loading doesn’t mean increasing your calorie intake but increase the amount of carbs in your meals.

Hydrate yourself

Starting your run properly hydrated is essential. Your body needs enough water to release impurities like sweat when you run. So, you need to hydrate yourself before, during and after your run constantly.
You can improve your running performance and protect your body from any potential damage when you hydrate enough.
Have sports/energy drinks if you want to!

Have a little snack before your run

Snacks like banana or granola bar, so you won’t feel hungry during your run. Not only that, these foods provide energy for you.

Take note: Eat what you’re used to and never try new drinks, foods or sports gels on race day!

Don’t start experimenting one week before the race. You can start now! What you eat in the days before your marathon can make or break your race. With these little tips, we hope you’re able to enjoy your marathon experience fully!

My Blackmores Sydney Marathon 2018 [FM] (by Lingderella)

Lingderella

September 21, 2018

I’m one super blessed girl! I was thinking about where should I run next and jio-ed my family for a holiday and taaadaaaa! We’re in Sydney! ? It’s a 10 days trip for us and we started out from Melbourne, rented a car, head Sydney. A big thanks to my sister for planning this entire trip that caters to our elderly parents and to my marathon schedule and also my brother in law to drive us hundreds of miles to Sydney.

I’ll try to input as much information for the Sydney Marathon as I hope it would be useful for some runners whom may want to run this in this event next time ? We need to apply Visa for Singapore passport to Australia but the Visa I applied for it’s just $7 and it valid for a year, so maybe if I’m running Gold Coast Marathon next year, I wouldn’t need to apply Visa anymore ? We flew by Emirates with the return flight tickets costing $667.50. It was my first time flying by Emirates and it’s the Boeing A380, it’s the world’s largest passenger Airbus at the moment and I had a comfy flight. I was knocked out as soon as I settled down in the plane though I had actually planned to used the in-flight entertainment system ? Flight time from Singapore to Sydney is about 8 hours, but we flew to Melbourne instead of Sydney as we would like to go there for some sight-seeing first. Immigration clearance over at Australia was fast as we can use automated gates ? Australia’s time is 2 hours ahead of Singapore’s time and I had no difficulty in adjusting to the time difference just that on 2nd or 3rd day of the trip I felt sore throat, it’s painful ? Must be the air too dry in Melbourne. It’s cold and I thought not again! It’s like almost every overseas trip with run I’ll get sick or have cramps prior to the run. I thought I still have a few days to recover before the 42.195km, but no matter the amount of water down my throat, the lozenges and cough syrup, it worsened ?

Thanks to Google Maps and Starhub 3gb $20 overseas data as well, I managed to get to the ASICS Event Expo effortlessly at Sydney Town Hall with just about 10 minutes walk from the air bnb I was staying on Friday. I’m pretty good at navigating Google Maps. I would say it’s a useful survival skill so it’s not a problem getting around on Earth to places where Google Maps and mobile data works.

It’s a super small Expo, nothing much for sale and to see. And I was like ? as it meant I went all the way to the Race Expo just to collect a race bib, no race singlets were given as well unless you purchase it. There isn’t any queue as well. I’m actually thinking now it’s OK that no singlets were given, treat it as saving the environment ? I thought that they could’ve posted the race bib to us as I couldn’t find the purpose to go and collect it since they didn’t even verify anything like passport or something at all when I collect the race bib.

Then I saw that there was a information counter with change request form for change of distance categories and it’s just $5. The conversion rate between Singapore and Australia currency was $1 to $1. It’s awesome runners can change the distance category as I thought if unforeseen circumstances happens such as falling ill or had injuries prior to race or even increase the distance category if runners wants to. I was filling up the form to run 21km instead while messaging Justina and Beverly telling them I’ll run the shorter distance as I still didn’t recover from the cough and flu but Justina changed my mind after a few pep talk ? Or maybe I didn’t really want to run the shorter distance that much since I changed my mind that easily?

I thought I still have another day to decide if I want to change to 21km instead. On Saturday, we went to the Zoo, I was feeling still feeling bad with the cough and flu and was pretty drowsy with the cough syrup. I felt the Taronga zoo’s really not that worth to visit, maybe because I was sick, nothing’s amusing ? But saw interesting creatures like Alpaca, Quokka and Platypus which I’ve never seen before! ? But I had more fun when we’re still in Melbourne when we visited their parks that doesn’t even need any entrance fee where I saw wild wombat(from a far we thought it was a cub of a bear?) and kangaroos. Maybe I would have fun if I wasn’t sick, I was drowsy and tired. I told my family after an hour into the zoo that I’m heading back to change my run into half marathon and then I head back to the air bnb myself to take the bib to change.

Weather on Saturday was unusually hot among all the days I’ve been in Australia and it gotten up to 30 degrees whereas for usual temperature was between 8 to 18. It’s 1pm when I reached back the air bnb that I was staying in but end up I convinced myself I will get better, took medicine and head to sleep. Wake up just in time to meet Beverly, Justina and Chee Being for dinner as they were also in Sydney for the marathon as well. And to my pleasant surprise, my sweet boyfriend Willis showed up for dinner! ?

He came all the way to Sydney! When I jio-ed him for the trip he said his leave wasn’t enough. Though I get a little bit suspicious a few days prior to the trip when I asked him to feed my pet parrots while I’m away. He could feed my parrots daily just couldn’t for 3 days at the race period. On Saturday, he seems to be very concern where I’m eating my dinner that night as well ? I’m really super happy and excited to see him! He only had 3 days 2 nights in Sydney. I went to stay with him as the hotel he’s staying in is nearer to the start point. It’s North Sydney Harbouriew Hotel, but I don’t recommend it as I couldn’t sleep well. The room is at level one though Willis had indicated high floor in his booking and we can hear and feel the train passing by the tracks below us ? Though the view is pretty as from the room we can see the Sydney Harbour Bridge. But the best place I think is to stay near Darling Harbour as near tourist attractions and meat to the race finish site.

Then it’s the race day, luckily temperature of the weather was not the crazy 30 degrees like the day before. It’s about 10 degrees and I felt cold. Willis was shivering ? I was still sick and not better but maybe it’s the cold weather that makes it doesn’t feel as terrible. I was looking at my Garmin and I was thinking how to run by heart rate anymore as when we’re sick,
heart rate is higher by about 10 beats per minute. Then I was like hack lah, today I’ll just run by feel! We took the train from North Sydney to Milsons Point just a stop away and the good thing was that public transport by trains and buses was free to runners on race day to start line and back just by showing race bib. Flag off was at 7.05am, the Sun was already hanging high in sky. We reached at about 6am to deposit our bags as we have not deposit any items at the race Expo to keep us warm after the marathon. Though they don’t encourage people to deposit baggage on race day as baggage collection will be delayed due to the closure of roads.

Blackmores Sydney Running festival is a IAAF Gold Label road race, which means it’s one of the world’s leading road race. It’s also a non profit event. The profits from the events will go into supporting charitable organisations in Australia. This year’s Blackmores Sydney Running Festival raises more than 1.5 million for charities and more thank 37k runners participating in the various distance categories of 42.2km, 21.1km, 10km and 3.5km. Race fee is super expensive, for international runners even the early bird rate cost AU$180 to run the Marathon. But well, treat it as for charity donation ?

Flag off for half marathon was an hour earlier than full marathon. So when we reach the start point, we saw many jackets were already laying around on the floor and on the barricades. We deposited our clothes as we felt that throwing away our clothes that are still in good condition are wasteful and to tie them around our waist while running is too restrictive and to continue wearing them while running will be too hot but we need to keep warm while waiting in the cold right? So we took the clothes on the floor that should’ve been left there by the half marathoners and wore them till flag off and discard them by the side again ?

(Jackets not ours, wear them at your own risks ?)

Flag off was punctual. And once the gun sounds, we saw many clothes flying in the air as runners were trying to throw them off to the side of the running course ? After a while of running, we crossed the iconic Sydney Harbour Bridge ? Maybe it’s due to the cold weather, we didn’t get sunburnt though its many hours under the sun. And sunglasses or visor/cap is a definitely must have as the Sun’s too bright! I thought it would get hotter as time pass but it didn’t, it’s cold throughout the run. Google is really resourceful and I really relied on it a lot for weather and other information. For example, to generally dress as though it’s 15 degrees hotter when running, so it’s perfectly fine to run in singlets and shorts though its only 5 or 10 degrees. But I didn’t pack any singlets with me as I thought there would be race singlets ? And also, it told me that general rule of thumb that it’s okay to run with cough and flu unless there’s fever. But to me, the most important thing is that nobody else but you are responsible for your own health and you got to know your own limits.

It’s my first marathon in Australia and the hydration points are called Aid Station. There’s always a board 200m before the Aid Stations to inform runners of Aid Station ahead. When I reached the first Aid Station after 5km, I saw cups flying all around across the roads, and there isn’t enough thrash bags to collect thrash such as the plastic and paper cups for the water ? The electrolytes were too sour and there isn’t any fruits available throughout the route. The route is along many of the tourists spots and it’s really not nice. Even my family members who were sightseeing nearby commented that the cups for the hydration were flying everywhere on the road. Yup, my mother with eagle eyes spotted me running at Darling Harbour and I heard my family cheered for me while they were having lunch at a restaurant on 2nd storey there ?

The route is a hilly one with a total elevation of more than 500m. Rolling hills, scary ? I was pretty much enjoying the scenery as its a my first time to the place. I saw a men dressed up as a bride and catch up with him an asked him for a photo. He’s 50 this year and it’s his 50th marathon! ? I saw other some dressing as Super Mario and etc and also saw a guy was carrying a huge surf board and run! ? Turns out that he broke a Guinness World Record for running a marathon carrying a surf board ?

When I was at half marathon mark, it was 2hrs and 17mins. Willis was with me till about 25km or so when his leg cramp and insist that I go ahead. It’s also when I started to slow down and walk a lot too as my heart rate was too high and I’m concerned that it will put my health at risk as I’m ill at the moment. I’m not a doctor and I would really rather be safe than sorry. There will always be a next run. And since I had actually wanted to do a half marathon instead the rest of the distance are a bonus! I should just enjoy and I did!

There’s also medics on bicycles cycling back and forth to spot runners who would have needed assistance and they are really efficient, I saw twice runners suddenly sat down on curb by the road and next the moment the medics were there checking them out. Just less than 2km from the finishing line, I saw a female runner already collapsed on the ground shivering and she’s being taken care of by the medic. Just before ending, Willis caught up with me again and we finished the marathon together ? There’s fruits such as apples and banana available at the finish and finisher tee size was based one first come first serve basis. The finisher medal is pretty with the iconic Sydney Harbour Bridge and Sydney Opera House. After some rest and taking some photos, we left and head back to rest. We’re glad we deposited jackets to keep us warm after the run as its really cold. There’s also cut off time at various check points, runners who can’t reach the check points by certain time would be redirected. I think it’s a 6 hours cut off for the marathon category but we still saw runners running even though it passed the cut off time already.

I wouldn’t do Blackmores Sydney Marathon again till I have no other place to run anymore as its not one of the best marathon I’ve been to as the Aid Station is disappointing to me as there’s no fruits at all and not enough gels for the slower runners. Route is hilly but it’s pretty scenic. Volunteers along the route are supportive and there’s a number of supporters along the way but it’s still not comparable to Osaka Marathon, which is still one of the best marathon I’ve been to so far. Well, but this is sort of a charity run as profits from the event goes back into the community, for those who’ve never run before would be worth to give it a try to experience the scenic route ?

It’s now Wednesday and both my legs were totally fine since race day. This time, I ended the marathon still full of energy, no soreness anywhere and still in love with running, not like some of the previous marathons I had which I became tired from running, had low morale and needed a long rest from long distance running. Just that my cough is getting worse and now I’m on MC ? Got to recover first before I head back to running again! Looking forward to my next runcation already ?

My Pengerang Cycling Expedition (15 Sep 2018)

stargazer

September 21, 2018

This blog is a record of my cycling trip to Pengerang. Unlike my usual blogs and comments on races, I hope the information contain within is useful to the cyclist who may want to venture there but is holding back due to lack of information.

Introduction to Pengerang

Soure: Wikipedia

Pengerang (Chinese: 边佳兰) is a mukim (county) and a new municipal area in Kota Tinggi District, southeastern Johor, Malaysia. It is also known as a small custom cum immigration post. It is separated from Pulau Tekong and Changi Airport, Singapore by the Tebrau Straits.

The Johor State Government has picked Pengerang for a catalyst project for rural transformation program. This project is the establishment of the Pengerang Integrated Petroleum Complex (PIPC), an oil and gas hub located on a single plot of land measuring of 20,000 acres. Upon completion, the project will house oil refineries, naphtha crackers, petrochemical plants as well as a liquefied natural gas (LNG) import terminals and a regasification plant.

Sungai Rengit (Chinese: 四湾岛) is the town centre of Pengerang. Sungai Rengit is essentially a collection of fishing villages and is very popular with seafood lovers. The town usually comes alive during its weekend flea markets.

Cycling in Pengerang

Avid cyclists like to choose Pengerang as their first overseas cycling experience. It is in close proxmity to Singapore, offers beautiful landscape and relatively wide roads with road shoulders for safe cycling. However, due to the development of the PIPC, cyclists must expect the presence of heavy vehicles which at times can zoom past you at high speeds. It is definitely not for the faint hearted or risk adverse. The roads can get quite dusty too and be prepared to ride under unsheltered hot sun.

If these are not an issue with you, then you are rewarded with nice natural scenery and a good meal at the Sungai Rengit Town, which is well-known especially for its fresh lobsters.

The adventurous may choose to continue their ride to Desaru, visiting the Ostrich Farm and Fruit Farm. In all, there are several options which the cyclist can choose. It is a matter of how much distance you want to cover and if you intend to have just a day or 2 days trip.

A day trip usually involves cycling to Sungai Rengit Town, have a meal and retraced the same route to Singapore. This covers an estimated 50 km distance. A 2 days trip usually require you to stay 1 night at Desaru (e.g. Lotus Desaru Beach Resort) and cycle back the same way on the second day. This covers an estimated distance of 100 km.

There are other options too, such as returning to Singapore via cycling through the Woodlands customs. This is definitely highly adventurous! So it is really up to you!

Researching the Route

A combination of curiousity and the plus factors previously highlighted convinced me that I should make this my first overseas cycling expedition. Also, if not now, when then? All I need actually is to step out of my comfort zone. This is no different from my first race, first hike.

Next, I need to find out the cycling route. Thus, I did quite a bit of research by reading blogs from cyclists who had done that, as well as videos posted in You Tube. I need to know where the turning points are, iconic landmarks and potential ‘danger points’. Familiarisation of the route is important so that I am mentally more prepared and confident.

There are available commercial packages which offer cycling expeditions to Pengerang. These packages usually include a lead cyclist, ferry fees, meals and support vehicle. They are designed to give cyclists a piece of mind. But I decided to have fun exploring on my own. I feel the satisfaction and sense of achievement would be greater.

The map below is for your reference:

1) Take ferry from the Changi Point Ferry Terminal (Singapore) to Tanjung Pengelih Ferry Terminal (Pengerang). This may take between 35 mins to 75 mins, depending on the type of boat you are taking.

2) Cycle out from the terminal. Follow the main road and turn left towards ‘Sg. Rengit’ at the first junction – Point A.

3) Continue cycling until you hit the second junction. Turn right towards ‘Sg. Rengit’ – Point B.

4) Continue cycling until you hit the third junction. Turn right towards ‘Sg. Rengit’ – Point C. If you have time and wish to visit Desaru, turn left instead.

5) You have reached Sungai Rengit Town. Cycle straight ahead will bring you to the Town’s mascot.

Note that you will see sign boards showing the directions before each junction. So do keep a look out for them!

Finding Kakis

In any sport, it is always more enjoyable if you are not doing it alone but with company, such as friends. I believe humans are not meant to be ‘isolated islands’, isn’t it? Therefore, I tried to convince some friends to embark this expedition with me.

This was not easy as the trip involved a certain amount of risk (and ‘suffering’) and required reasonable fitness level. Also, not every one may be keen.

In the end, only my colleague Els and her friend Wee Chieh were keen to join me in the 1 day trip. We set the expedition on 15 Sep, Saturday.

The Preparation

These are the preparation which (I did) is applicable for any overseas cycling expedition.

1) Bikes – Engaged the service of bike shop owner to check the brakes, gears and tyres. I feel this is important as I am cycling overseas, whereby assistance for any breakdown may not be readily available.

2) Practice – I am an occasional cyclist. But I advise those who do not cycle that often should at least have some rides before the trip. Take it as a form of ‘warm up’.

3) Checklist – Have a checklist of essential items so that none is missed out.

In addition, plan an itinerary – a list of ‘must do’ activities and allocate estimated time for each activity. In doing so, bear in mind of the time you want to take the boat back to Singapore. You won’t want to miss the last boat and have to spend a night in Pengareng!

Below was my itinerary for your reference.

Please note that your itinerary may be subjected to changes, due to reasons such as longer cycling time and impact from weather conditions. You will have to act according to your situations.

Expedition Day – Ferry to Tanjung Pengelih

Els came to fetch me at 6:30 am. We stay relatively close to each other. She was bringing her own foldie (foldable bike) and I brought 2 foldies – one for myself and the other for Wee Chieh. We made our way to Changi Village and met Wee Chieh there at 7 am.

We off loaded the bikes from the car and took the lift down to the ‘reception area’ at Changi Point Ferry Terminal. We went to the counter and handed over our passports to the counter staff. They were responsible to consolidate the passports of passengers going to Pengerang until there were sufficient (10 – 12 pax) number.

There were already passengers waiting for the boat to Pengerang. Some of them were residents there and some were going for fishing at kelongs. I had the opportunity to speak with 2 cyclists, who shared that they were doing a 150 km trip to Pengerang and return to Singapore via Woodlands customs on the same day. This was indeed impressive. We wished each other well and they proceed to board the boat as they were in the queue earlier than us.

We waited till 7:45 am when there were sufficient passengers for the next boat. We pushed our bikes and waited in queue at the custom. This was a first for the 3 of us!

Clearing the custom was quite fast. We proceed to the dock and carried our bikes over to the waiting fiber boat. Fiber boat travels faster than the wooden boat (those we take to Pulau Ubin), but the fees are slightly higher. Note also there is a subcharge of $ 2 if you are bringing bicycles.

We parked our bikes at the external area. Els and Wee Chieh rested in the cabin, while I found a comfortable spot outside to enjoy the sea wind. The boat commenced the journey once all passengers were on board. We passed anchored ships, dredgers and police coast guards. The scenery was pretty much the same as what you would see to Ubin.

It took us approx 40 mins to arrive at Tanjung Pengelih Ferry Terminal.

Get Set…..Go!

We off loaded our bikes from the boat and proceed to the customs. There were 2 counters, but only one of them was in operation. But we had no issue as we were the only visitors in queue. After clearing customs, we started to gear up – helmets, arm sleeves, hand gloves and sunblock.

I shared some general rules of thumb regarding safety:

1) Always keep to the left and in single file.
2) Look behind for clearance before over-taking.
3) If you need to avoid objects in your path, STOP if you are not able to filter to the left/right.
4) Keep at least 5 bicycles distance from the front cyclist.
5) Prepare to stop if the lead cyclist raises his hand to signal so.

After the safety briefing, we were good to go! I took the lead as I had researched the route and was looking out for the turning points. The roads were quite emptied of vehicles and we were enjoying the rural landscape. This was a refreshing change from urban Singapore, from park connectors and the usual cycling paths.

We passed by schools, mosques, roadside stalls and provision shops. These facilities appeared old and really gave me a nostalgic feel. The coast was actually on our right side. I couldn’t see it but could hear at times the waves crashing onto the beach. I noticed there wasn’t many street lamps. So this area must be very dark at night.

After a while, we saw the signage indicating left turn for ‘Sg Rengit’. This is Point A in the map. We turned left accordingly into Jalan Kota Tinggi – Pengerang ‘Highway’. We had basically left Tanjung Pengelih.

The scenery changed dramatically. We had clear views of the surrounding mountain and palm oil plantations. The roads were reasonably wide and we cycled safely in the road shoulder. Occasionally, we came across crushed and dried up carcasses of small animals, which I believe had met their grisly fate due to accidents.

There were gradual slopes which we were able to overcome as we had just started not too long in our journey and thus still not ‘shacked’. The blue fence which barricaded the PIPC development had been removed. Hence, we can actually see the constructed facilities in the far distance. Development is still on-going though.

Halfway into the highway, we started to encounter heavy vehicles driving out from the PIPC site (Rapid Gate 2). These vehicles were travelling in the same direction as us towards Sungai Rengit. From here onwards, the road shoulder was strewn with gravel, which most likely had dropped from these vehicles. The roads were getting quite dusty too. We had to cycle even more carefully to avoid skidding and stay as close to the left as possible to give the heavy vehicles a wider berth. Some of them zoomed past us at high speed.

We continued on till we saw the next signage to ‘Sg Rengit’ – point B. We turned right, as turning left would have led to Kota Tinggi.

We began to see some signs of activities – provision shops, kiosks and eateries. These are tell tale signs indicating we will soon be reaching town area. After a short while, we reached the junction and turned right to Sungai Rengit Town. Turn left here if you plan to cycle up to Desaru.

We cycled along Jalan Kerisi Road and reached (approx 10 mins) the town mascot – the famed lobster statue. We took some photos with it before heading for lunch.

We had completed the first leg of our 50 km ride!

Lunch

As we entered into Sungai Rengit Town, the Super Lobster Restaurant was the first eatery that caught our attention. There was no way to miss its big signage. In fact, we passed by quite a number of eateries while looking for the town mascot. These eateries were often recommended by cyclists, such as: You Kee and Jade Garden. We decided to have our lunch at Super Lobster Restaurant.

It was still early at 11:15 am and there was no lunch crowd yet. We ordered claypot chicken, sambal kang kong, hot plate tofu and 1 kg of mini butter lobsters (a friend told me later the ‘soup base’ lobster taste better). The food was delicious and we finished everything! The lunch set us back by approx RM 240. I leave it to you to decide if this was cheap or expensive!

We rested till 12:45 pm before commencing our return journey.

Return Journey

We retraced the route where we came from, except that we were now in the opposite direction. We were cycling rather steadily, perhaps energized from the lunch. Somehow, we felt the return journey seemed faster.

Dark clouds loomed ahead in the distant horizon and I was worried it may rain, even though we had brought ponchos. But the weather had changed from ‘sunny’ to ‘overcast’ and it was even cooling to some extent. It was really enjoyable to cycle under this condition, and even more so after passing the PIPC construction site and absence of heavy vehicles. We stopped intermittenly to take short rest, more than during the initial leg as fatigue had set in. At the same time, we took in the nice scenery that surrounded us.

We took almost 2 hours to reach Tanjung Pengelih, at 14:45 pm. We still had time and took some drinks at a seaside eatery near the ferry terminal. It was soothing to listen to the waves just below our seats as we recounted what we went through hours earlier.

We reached the ferry terminal and boarded the next boat at 15:45 pm. It was an wooden boat and we paid $13 (inclusive $2 bicycle subcharge) for the trip. It took us approx 70 mins to reach Changi Point Ferry Terminal.

We off loaded our bikes from the boat and proceed to clear customs. There was no crowd and we were cleared within 10 mins.

Els and myself loaded up our bikes into the car and parted ways with Wee Chieh.

Our expedition had formally come to an end.

After-Thoughts

1)The 50 Km ride is achievable if you are physically and mentally prepared. We were travelling at around 12 – 15 km/h, which may not be fast and nevertheless still managed to complete the ride.

2) Go slow and stop if necessary. Practice good cycling habits. Safety comes first.

3) The natural scenery is a nice departure from Singapore’s urban landscape and park connectors. Do try it!

Acknowledgements

I would like to take this opportunity to thank Els and Wee Chieh for joining me in this expedition. They had trusted me to lead the way and stepped out of their comfort zones to explore a new territory. Kudos to them!

Breaking 2 Hours

Deano

September 19, 2018

2:01:40

Let me repeat that.

2:01:40

Sunday 16 October 2018, a date to remember, as Kenyan Eliud Kipchoge smashed the world marathon record, taking nearly one minute and 20 seconds off the previous best time.

For those of us who think in terms of more modest distances, let’s put this into context. This is an average pace of 2 minutes 53 seconds per kilometre. The closest I have come to that is when the GPS on my Garmin is playing up (yes, if you check out my Strava on 13 June 2018 you will see I apparently ran a kilometre in a world record busting one minute and 13 seconds….). But back to Kipchoge, it seems almost inconceivable to this mere mortal that he ran an average of 2 minutes and 53 seconds per kilometre not just for one kilometre, but for 42.2 kilometres. Just wow. The big question now surely is when, not if, the magical 2 hour barrier will be beaten.

But anyway, you don’t want to read about some world class marathon runner who ran a record time in the cool European air on a marathon course renowned for its flat, soft asphalt surface and lack of bends. This is an Asian running blog. You want to hear about a middle aged newbie recreational runner who will be trying to weave between thousands of other competitors in the sun and humidity of Singapore whilst he tries to break his own 2 hour target (albeit for a half not a full marathon).

But first a bit about myself. I only really started running at the start of this year. I’d literally never even run 10 kilometres, but somehow I managed, with a few months’ training, to finish the NTUC Income Eco Run half marathon in a fairly respectable 2 hours 6 minutes and 35 seconds. That was back in April. My second half marathon approaches – the 2XU SG Run on 6 October. It’s a flag off at 5.30pm so I’m hoping for a rainy run up and a cloudy start as the thought of sweltering in the sun even before we get going is making my perennially sore calf muscles twitch with nervous apprehension. But I’m hopeful, with some more mileage under my belt since my last run, that I can finish in under 2 hours. It will take quite an improvement though; to be precise I will need to knock approximately 18.7 seconds on average off each kilometre. Which takes me back neatly to the full marathon record. If Kipchoge wants to beat two hours, he “only” needs to knock 2.37 seconds off his average pace, a fraction of what I will need to do to meet my goal. So if I can hit my more modest 2 hour target, surely there will be no excuses for Kipchoge …..

Interview with Fanny Koh – a REAL® Runner

Team JustRunLah!

September 18, 2018

Being a busy policewoman protecting the city doesn’t stop Deputy Assistant Commissioner of Police, Fanny Koh from running during her free time. Read on to find out her race experiences and her weekly fitness routine!

1. How would you introduce yourself to Singapore running and fitness community?

I enjoy sports since young and have been active all my life. Sports energise me, especially when the going gets tough. Friends who know me well know that I have a little indulgence other than my daily work out – gummies! I simply cannot resist these chewy sweets which also give me the energy for my workout – so glad there is an athlete’s version out there for endurance races now!

2. When did you first pick up running (what age) and what inspired you to do so?

I was an avid tennis player in secondary school and junior college. When I went to university, most of my close friends do not play tennis, so I started running more regularly. It was a lot more flexible in terms of timing and I just needed a good pair of running shoes.

3. “The Ultimate Running Experience”. What does the statement mean to you?

It has to be the marathon at Valencia which I completed in 2017! It was a momentous event to me as I just recovered from a surgery less than 3 months before the race.

4. Your favourite running quote? Why?

None actually but I always tell myself the most important part is to enjoy the journey and give your best!

5. Your favourite running route? Why?

The entire stretch of the riverside from Robertson Quay all the way to Marina Bay Sands at 6 am in the morning – an absolutely beautiful view of Singapore as I run towards daybreak. I know this may sound a bit cliché but the scene always reminds me of why I wanted to be a Police officer – to protect a home that is very easily taken for granted amidst the peace.

6. Your greatest reward from your running journey so far?

Staying energetic and fit for active retirement.

7. One advice for Singapore running community training for their upcoming HomeTeamNS REAL® (Regular Exercise, Active Lifestyle) Run 2018?

Cross train to prevent injury and boredom. Most importantly, enjoy the race and …. keep your feet moving and do your best! … Don’t stroll when you can run – otherwise the volunteers will have to stay back to wait for you to finish your stroll.

8. Finish this sentence: Running is …

Freedom

9. When was your first HomeTeamNS REAL® Run experience? Any anecdotes to share?

Wow! That was when it was still held at Sentosa – a 10km run through a variety of terrain: flat road, beach and slopes! It was lotsa fun!

10. Have you had to stop running for a while because of any health challenges?

Yes, when I went for a surgery in 2017 and I stopped running for about 2months.

11. Your weekly fitness routine?

I do something every day just to sweat it out. It can be swimming, cycling, running or practicing yoga. It can be as simple as a 15-20 mins high-intensity interval training.

Join HomeTeamNS REAL® Run 2018 happening at Gardens By The Bay on 21 October 2018! Also, claim these cool entitlements after your run!

Air Run Coming September 30

Servinio

September 16, 2018

AIR RUN, the third leg of the “Takbo PARa Sa Kalikasan” series, will be held on September 30, 2018 at the Liwasang Ulalim of the Cultural Center of the Philippines starting at 3:00 AM. This event is presented by the Pinoy Aspiring Runners (PAR) and MnK Concept and Events for the benefit of the Haribon Foundation.

Runners will surely be challenged this time by the half-marathon or 21 kilometers as the distances increase from leg to leg. There will also be 10, five and three-kilometer categories.

Registration is ongoing at Garmin branches located at SM Mall of Asia, SM Megamall, SM City North EDSA, Alabang Town Center, Glorietta 5 and Uptown Mall-BGC. Fees are set at PHP 950.00 (21 kilometers), PHP 750.00 (10 kilometers), PHP 650.00 (five kilometers) and PHP 550.00 (three kilometers).

All finishers will be rewarded with a medal that may be connected to the medals from the previous legs in order to form one large medal. T-shirts will also be given to all half-marathon finishers and all will be given loot bags from sponsors and event partners.

In line with the race’s advocacy of environmental awareness, all participants are encouraged to bring their own refillable drink containers. This is in order to lessen the garbage and waste that may be created along the race course.

The Air Run is the highly-anticipated continuation of the successful series that began with the Fire Run last April and the Water Run last June that promotes caring for Mother Earth. An estimated 3,000 runners participated in each leg with more expected to sign up for the Air Run.

How to Treat Shin Splints

Team JustRunLah!

September 16, 2018

Shin splints, also known as medial tibial stress syndrome is a pain that is typically felt in the shinbone, and in the lower leg. Symptoms begin to surface when there is an inflammation in the bone tissue surrounding the tibia.

The condition is common among athletes and individuals who constantly engage in activities that put excessive force on the muscles such as running, basketball and tennis. For example, in basketball, players are constantly running and jumping on hard surfaces. If they don’t take time to warm up their legs or wear shoes with enough support for jumping and moving, shin splints are more likely to occur. A sudden change in exercise can also cause an onset of pain in the lower leg and along the inner part of the shinbone.

Causes of Shin Splints

Shin splints are commonly brought on by excessive amounts of force on a person’s tibia, which results in inflammation of the muscles. Another known cause of shin splints is repetitive weight-bearing that puts stress on your tendons and shinbone.

Examples that cause shin splints include:

Running on rough terrain or hard surfaces
Wearing worn out shoes that do not provide adequate support to the feet
Obesity
A sudden change in the form of exercise, or in the intensity of the physical activity
Having flat feet, or feet that roll inward when walking (also known as overpronation)

Shin splints typically occur in an individual’s dominant leg. If you are right handed, chances are you are also right-footed, which means that your right foot is more susceptible to the pain and discomfort associated with shin splints.

If you have recently increased the intensity of your exercise, or have just started engaging in physical activities again after a few weeks of inaction, then the risk for developing this leg injury is increased. This is due to that fact that the body needs time to adjust to the unfamiliar amount of force.

Shin splints do not normally cause permanent damage if treated correctly, but if you treat the affected area poorly and do not give ample time for recovery, then the damage may become permanent.

Ways to prevent shin splints

While you may feel increased pain when doing exercise, it is not always necessary to quit physical activities altogether to prevent the recurrence of shin splints. The following measures can help reduce your risk for getting shin splints:

Take simple steps to lessen the impact of running

As a guideline, try to vary your running surfaces from sidewalks (asphalt or concrete) to grass or sand or gravel trails. Hard surfaces like concrete cannot absorb the shock when your full body weight hits the ground. As a result, the force goes up to your feet and reflects up through the legs at a greater intensity. Over time, this repetitive stress on your legs can translate into an increased risk for shin splints and other leg injuries.

However, running on softer terrain does not completely remove the risk for shin splints. You can still get injured if you run on grass or dirt trails because these surfaces do not provide the same stability as hard concrete. For this reason, we advise that you vary your running surfaces and switch up your routes to improve muscle strength and avoid injury.

Create a balanced exercise routine

When engaging in physical activity, start cautiously and progress gradually to higher impact training. This gives your body adequate time to adjust to the intensity of the workout, and allows you to build endurance before you do high-impact activities.

See an expert

Many cases of shin splints can resolve with home remedies, including placing an ice pack on the lower leg, and taking pain killer medications. However, if you find that symptoms are worsening, and the discomfort continues for an extended period, it may be best to seek the expertise of your trusted physiotherapist who can evaluate your condition and help relieve the discomfort, and help put you on a rehabilitation program to manage the injury.

RunNUS Has Successfully Empowered The Community Through Inclusiveness

Team JustRunLah!

September 14, 2018

2018 marks the 12th anniversary of RunNUS, and we came up with a new tagline ‘Run For A Cause’ with the intention of making the annual run more meaningful through a charitable cause. Aiming to encourage inclusiveness, we have invited Persons with Disabilities/Special Needs (PWDSNs) to join our first-ever implemented 3km Challenge category.

Proceeds from the race will be donated to NUS Disability Support Office (DSO). The DSO aims to create an inclusive environment for students with disabilities and special education needs to achieve their fullest potential. They also fund assistive technologies and support services for students who need them.

Over 1200 participants and 150 volunteers joined the race to raise funds and awareness for Persons with Disabilities/Special Needs

The 3km Challenge is a wheelchair-friendly route tailored for our PWDSNs. Many participants who joined the 3KM Challenge motivated, interacted with and cheered on our fellow PWDSN participants. Many other participants joined the Blindfold Challenge, where one participant gets blindfolded, while the other guides them.

Participants joined the Blindfold Challenge

Dr William Tan, a national Paralympian, graced the race event as the Special Guest, and he flagged off the 10km Race

Our race ambassador, Ms Tan Xing En, flagged off the 3km Challenge

Prizes were given to the Top 3 finishers of the 8 categories – 10KM and 5KM, Men’s and Women’s, Open and Closed. There was also a lucky draw segment.

Social Service Organisations, such as Disabled People’s Organisation, came down to spread the awareness of helping those who have disabilities.

NUS Enablers, a club which aims to help students with special needs, such as helping physically disabled students get around the campus, also came down to educate the race participants about the PWDSN community.

Both booths held games which aim to simulate the challenges experienced by those who are physically challenged, such as Blind Football and The Sign Language Game.

Mr. Lee Qing Xi, Project Director of RunNUS 2018 Organising Committee, says ” On behalf of RunNUS 2018 Organizing Committee, I would like to express our deepest appreciation to you – the participants, volunteers, sponsors, various stakeholders in NUS administration. RunNUS 2018 would not be possible without you!”

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