President of Malaysia Athletics Federation Addresses Illegal Marathons And Road Races In Malaysia Issue In Press Conference

Here are some extracted points from the press conference given by the President of the Malaysia Athletics Federations (MAF) on the 13th December 2017 ILLEGAL MARATHONS AND ROAD RACES IN MALAYSIA.

1. The MAF shall be the only body, in Malaysia, with the sole authority to advise the Sports Commissioner on the control and regulate the staging and running of competitive road racing events – which include the marathon and half marathons as contained in the IAAF Competition Rules currently in force.

2. An entity, other than MAF for all marathons and its affiliate members for half marathons and other distances shall be permitted to sanction a competitive road races, of the standard distances, provided it subject itself to, and abide by, the conditions and regulations agreed with the MAF or its affiliate members, prior to the staging of the event. Any failure to faithfully abide and adhere to the agreed conditions and regulation may result in the imposition of a penalty in monetary form or a withdrawal of the permit to stage the event.

3. We have noticed event managers have only one objective which is to raise funds at the least possible cost – sometimes even at expense of Government machinery. It is profit orientated. The technicality is always overlooked. The MAF has qualified technical officials to run the programmes efficiently. Event Managers often overlook safety and technical aspects. They are often ignored and taken for granted. The Police must check that the organisers have approval given by Sports Commissioner /MAF/Affiliates.

4. To protect runners who pay registration fees to the organisers, the Sports Commissioner’s office should have a registration of event organisers under Class I or II or III based on their paid-up capital, past experiences and track records and background of principle officials who should have Sports background. The details and records. of each registered event organiser should be displayed openly in the Sports Commissioner’s website so that any runner can check on the organiser’s past records. Any suspended or de-registered event organiser should be prominently highlighted in the website.

5. The Sports Committee should form an event Technical Committee under MAF to establish the terms and conditions for runs to be approved.
a) The Technical Committee shall obtain official comments and recommendations from PDRM, venue owners, and other stake-holders and prepare a report to the Sports Commissioner specifying the terms and conditions for the run to be approved.
b) PDRM or venue owners, or town councils are not the approving authorities of runs. The Sports Commissioner is the only approving authority.

6. We notice that very often event organisers approach the town council and local PDRM for approval, Please note that these government departments are not the final approving authority. The final authority of which according to the Sports Development Act is the Sports Commissioner.

7. Ignorance of the Law is no excuse and cannot be accepted. Very often some government officers not from the Sports Commissioner’s Office for some unknown reason gives the impression that they are the approving authority. Please note that this is not the case.

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3 Stretches Every Runner MUST DO After Every Run!

Stretching is really the most neglected aspect of running. Think about it – we spend an hour maybe two hours running but we can’t even spend 10 minutes stretching. Doesn’t it sound like a recipe for disaster? After a run, your muscles shorten and become tight. Stretching after your run allows your muscles to maintain that range of motion in your joints. Stretching also helps your muscles relax and prevent soreness the next day.

Cool down stretches are static stretches. This means your hold your stretches for approximately 30 seconds to a minute before coming out of your stretch. This is to be done 3 – 5 times repetitively. The stretches are to be done gradually and not forcefully.

#1 Calf Stretch

As runners, we need to take good care of our calves. Our calf muscles are called into action in every run – whether it’s a speed workout or up a hill. We are always using our calves. Additionally, tight calves can lead to a number of injuries including the much dreaded plantar fasciitis. This is why you should always do the calf stretch after every run.

Lean towards a wall. Keep one leg straight as you lean in towards the wall. You should feel a nice stretch in your calves. Remember to do it for both legs.

#2 Hamstring Stretch

Tight hamstrings will create a downward pull on your pelvis which will affect your hips. It can also put a pressure on your lumbar spine, given you back pains. So, yes, tight hamstring are a problem. You should always stretch your hamstrings after every run.

Fold one leg inwards with one leg out straight. Point your toes upwards and reach out for your toes. You should feel the back of legs – your hamstrings stretching. Repeat on both legs.

#3 Glutes Stretch

Tight glutes can cause you severe discomfort. The piriformis muscle lies under the gluteus muscles. When your gluteus and piriformis muscles are tight, it causes your lower back and hamstrings to be sore. You may also get a nerve pain that shoots down your leg. This is due to the sciatic nerve that shoots through your piriformis. This pain is not a pleasant experience hence  you should give importance to the Glutes stretch.

Lie on your back and position your ankle on the opposite thigh. Grasp behind your thigh and pull it towards you. You will feel the stretch on your glutes! Repeat on both legs.

If you are pressing for time, make sure you at least do these 3 stretches. It will really help keep pain and injury at bay!

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3 Stretches Every Runner MUST DO Before Every Run!

Stretching before exercise.

We runners love to run, but we often neglect the warmup. We would much rather get straight into the part we love – running. We have to bear in mind, however, that warming up can keep injuries at bay which could keep us away from our beloved sport for months. Warming up allows your body to prepare for the impending hard workout – minimising the risk of injury.

Bear in mind, the stretches you do pre-run and post-run are different. Pre-run stretches are dynamic stretched. They bring you through a range of motion that better prepares your body for the sporting activity ahead. The range of motion will mimic the sporting motion. It is a form of active movement. You start with a slow jog to warm up your muscles before moving on to these 3 very important stretches you should do before every run!

#1 Leg Swings

Brace your body against a wall or pole to support yourself. Stand firmly with one leg on the ground. Swing your leg up and down. Gradually increase its range of motion till as high as you can comfortably go. You should keep your legs fairly straight but should not lock your knees. These help warm up your hip flexors, hip extensors, hip adductors, and hip abductors. This movement really helps you open up your hips.

#2 Side Leg Swings

Similarly to leg swings, support yourself against a wall. Swing your body to the side, extending slowly to a comfortable height. Swing your leg such that it crosses the front of your body. This is another movement that helps open up your hips – very important for every runner.

#3 Walking Lunges

Walking lunges warm up your quadricep muscles. Do about 30 seconds for 3 sets and your quads will be all fired up. You will be ready to go. Don’t overdo it because it’s meant to warm up your muscles, not a full-blown strength workout!

Here you go – three must do stretches before you head out for your run. It makes a great warm up and gets you all ready for your run! You never know – these 3 stretches could be what keeps a nagging injury away!

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The Science Of Sport Drinks – What Sport Drinks Should You Buy?

Hydration is a very important element of running and racing. To run well, you need to be able to refuel and rehydrate well. Refuelling and rehydrating is a very delicate issue. Anything could go wrong and cause you gastrointestinal problems. Understand your sport drinks, and know when to drink what to hydrate yourself!

Hypertonic Drinks

Hypertonic drinks consists of a high level of carbohydrates – usually more than 10 per cent slash more than 10g per 100ml of fluids. These drinks have a greater osmotic pressure than our body fluids and is intended to provide our body with energy. These drinks are ideal for strenuous activity of shorter durations or longer durations of less strenuous activities. Here, the priority is energy and hydration is secondary.

Photo Credits: Dr Health Benefits

This means, taking too much of these drinks during a long distance or ultra event can cause gastrointestinal problems. You are getting in the calories but not hydrating yourself well. it is not recommended to take hypertonic drinks in solely for ultra events, but to take it together with a hypotonic drink to meet your hydration demands.

Examples: Fruit Juice, Lemonade, Coke 

Hypotonic Drinks

Hypotonic Drinks consist of fluids, electrolytes and low level of carbohydrates, less than 4 grams per 100ml. They are designed to quickly replace lost fluids, without the energy boost of carbohydrates. It is absorbed by the body quickly – more readily than water. These are good for sports of shorter durations or less strenuous sport. This is because of the low energy levels they provide.

Photo Credits: Draxe

Taking hypotonic drinks are good for long events, however should be taken with solid or semi solid food to provide you with the energy to go the distance.

Examples: Coconut Water

Isotonic Drinks

Photo Credits: Gatorade

An isotonic drink usually consists of between 4 – 8g of carbohydrates per 100ml. They generally have the same osmotic pressure as our body fluids. This means they are taken in by our body as quickly as water, at the same time providing us with a boost of energy. These drinks are ideal for endurance sports – middle or long distance sports.

Examples: 100 plus, Lucozade, Powerade and most commercially available sport drinks 

Water Is Not Enough

Water may seem like the best option to rehydrate your body. However, this can cause an imbalance in electrolytes in your body. Your body is already losing large amounts of electrolytes due to heavy sweating. Water does not replace these electrolytes, but further dilutes the electrolytes in your body fluids – causing water intoxication.

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High School Runner Shovels Entire Track Lane After Snowstorm – To Avoid Running On Treadmill

Often the treadmill is referred to as the dread-mill. One high school runner however probably hated running on the treadmill more than any one of us.

Quinn Schneider woke up to 8 inches of snow to his doorstep. Everyone loves the snow because it means – school’s off! Quinn loves it too, but being named the State’s best cross country athlete of the year, he is different.

He could have easily taken the day off, but he thought about what an Olympian would do. No snow was going to stop him from his training regime. He wasn’t going to let the snow be an excuse not to run! He truly embodied the no excuses phrase!

He needed to stay on his routine. Straying from your routine would make it less effective! So, he picks up a shovel – and – walks out the door.

He waded to his high school track and started digging. He ended up doing a workout before his workout. He shovelled the snow off one of the lanes which took him about an hour and was well worth his effort. All that work was so much better than having to run on a treadmill, Schneider says.

He ended up running 10 miles that day. What a great cross training workout, and a great run to finish it off! So so cool!

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What Do Runners Want For Christmas?

Christmas is just around the corner! We runners are pretty much very simple people, we want very simple things. Looking to get us the perfect Christmas gift ? There isn’t the need to brainstorm – here are the 3 things we runners want for Christmas and no surprises – they are all running related gifts.

#1 An Entry Into A World Prestigious Marathon

We runners have a bucket list of marathons we would love to do. It also doubles up as a race-cation. It’s the perfect gift for us. Whether it’s going to Cambodia for the Angkor Wat Marathon, or Vietnam for the Halong Bay Marathon or Japan for the World Marathon Major Tokyo Marathon. It is the best way for us to soak in a new city – on foot! We’d be ecstatic! Check out our list of World’s Best Must Do Marathons! These races don’t get more stunning!

#2 New Running Shoes

We spend most of our time in running shoes – making it a great gift for us. We runners have an array of shoes – shoes specifically for our long runs, shoes specifically for trail running, racing shoes, shoes for speedwork – you name it. We mostly have a favourite brand and can’t wait to try out their latest release.

Photo Credits: Nike

We get really excited about trying a new pair of shoes. We totally geek out and we can’t wait to head out on our run to test out new shoes. We have so many questions – are they light enough? are they responsive enough? are they comfy enough? We become like a kid who just got their candy!

#3 A New GPS Watch

Photo Credits: Garmin

We runners totally love information. We want to know everything down to every split we run. We would like to know our cadence. We would like to know our heart rate. We would like to track our distance. Basically, the more information we get, the more excited we are. So, consider getting us a new GPS watch. If we’ve already got one, upgrade our watch to one which has more functions. If we’ve already got the best on the market, get us a fitness tracker that has a more casual look that can suit our everyday outings – Vivomove HR.

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The One Big Mistake Women Make When They Start A New Weight Loss Plan

You’re ready and pumped up to start your new weight loss plan – whether it’s going on a new HIIT routine or starting a no carb diet. You can’t wait to make these lifestyle changes. However, it is important for your plan to be sustainable. However, have you ever found yourself starting again next Monday? Or is your new year resolution the very same as last year? These are the mistakes you may be making when you start a new weight loss plan.

Too Much Too Soon

The most important thing about starting a plan is to remember that it has to be sustainable. How sustainable is a juice-fast diet? You’re probably going to only last a week at most! Then you go back to your very same effortless habits.  We feel like we’ve failed, and decide to start again next Monday or month – so from now till next month we’d better eat as much as we can because next month is off limits again.

Or we totally cut off carbs from our diet to find ourselves crashing and binging on everything from waffles to crisp to 3 buckets of mash potato.

Does this sound all too familiar?

This is because our body craves the safety of familiarity. Change is difficult – especially when you are overwhelming your body with a whole bunch of extreme changes. It can start to feel like a struggle and ultimately you give in to your old effortless habits – because it’s easier.

What You Should Do Instead?

Instead, you should make small changes that are sustainable. For example, switch to a smaller portion of brown rice instead of white rice. Or have fruits for breakfast instead of that packet of nasi lemak. Make one small change every week. If you want to cut out carbs, try to cut out cabs for lunch, but still have some for dinner. Take baby steps! This way you are less likely to go back to your old habits. Your body has time to familiarise itself with these new small changes. These small changes with time, will become your new effortless habits. This is more realistic.

Don’t Be Too Harsh On Yourself

Sometimes, we really want that ice-cream. Don’t punish yourself just because you had a serving of ice-cream. Just remember – everything in moderation. Don’t go overboard and have the whole tub but a serving once in awhile is okay. Don’t think you have failed and decide to start again next week – in the meantime you eat the entire tub, since you’ve already failed anyways. Don’t be too harsh on yourself!

Remember, it’s about making it a lifestyle change – not a short term goal! Good Luck!

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Marathon Pacer Struck By Hit And Run – Suffers Serious Injuries

It was such a sad weekend for the Malaysia running community. Evelyn Ang was among 3 involved in a terrible hit and run incident, suffering serious injuries. The horrific incident took place at the 14km mark and is currently under police investigation. This disheartening news has brought with it such grief to the entire Malaysian running community.

Evelyn was the 6 hour pacer for the Klang International Marathon. She was running when the car hit the pacing group from behind. Evelyn suffered severe injuries, including a fractured jaw and a cracked skull. She had to undergo an immediate surgery by the a team of neurosurgeons to stop the bleeding to her brain.

It was a hit and run incident. However, the police have already apprehended the driver. His urine tested negative for drugs and alcohol. However a further blood test will be performed.

Evelyn is an avid runner and a regular in the running scene. She is the very definition of being passionate about running – having completed the Monster Ultra 200km. She is known for her spirit and her sunshine smile. We wish her a speedy recovery!

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The Healthy Runner’s Diet: Top 5 Energy-Boosting Foods for Top Performance

Photo credit: Pixabay

Eating healthy isn’t just about taking some healthy foods a few days to a marathon. Runners should choose a healthy diet throughout an entire training cycle to impact their athletic performance.

The best practice athletes can adopt is to take a high-carbohydrate meal within sixty minutes of a run. This discussion highlights five energy-boosting foods for top performance amongst runners.

1. Whole-Wheat Pasta

Pasta is a great pre and post-workout meal for runners who want to maximize their muscle glycogen stores. It makes one of the most carbohydrate-dense foods. Runners should, however, choose the whole-wheat pasta as it contains six grams of fiber, more minerals and vitamins, as well as fatty acids. It thus enhances digestive health and satiety while providing long-lasting energy compared to pasta.

Those who don’t like the blunt taste of whole-wheat pasta may take spaghetti squash. It is also rich in minerals and vitamins and a better source of omega-3 fatty acids compared to whole wheat pasta. Omega-3 fatty acids reduce muscle inflammation after intense work-outs or a long run.

Joe Bastianich, an avid runner who has competed in various marathons, recommends taking whole wheat pasta to enhance fiber intake while regulating blood sugar levels. He cites classic pasta dishes like puttanesca (features capers, pasta anchovies, tuna, and olives) and spaghetti all scoglio, which make great work-out friendly carbs.

2. Oatmeal

Oatmeal makes the perfect breakfast before going out for a run. It is rich in fiber, has a low glycemic index and provides lots of carbs. It makes a healthy diet that helps your sugar levels rise slowly, generating energy for a long period of time, without spiking blood sugar levels. It also keeps the body feeling satiated for long.

Oats are gentle on the stomach, especially if taken with water instead of milk. Add some honey and a banana and it becomes the perfect meal to fuel your morning training routine, without running to the bathroom during the workout. Oatmeal is also an excellent post-run meal for athletes who are used to running in the morning. The carbs replenish the energy used up, so you have enough for the next run.

3. Bananas

Bananas make the best pre-workout foods for runners. They are rich in carbohydrates (up to 30 grams), are fat-free, and have a gram of protein. Athletes have increased needs for vitamins like B6, calories and electrolyte replacement. Runners who perform intense workouts are at risk of potassium deficiency causing irregular heartbeat and muscle cramps.

Potassium, being an electrolyte plays the same role as sodium in the body: balancing fluids and regulating nerve impulses. During exercise, potassium is lost through sweat and needs to be replaced. A banana (seven inches) carries 422 milligrams of potassium, i.e., 12 percent of the amount required daily.

It is also rich in magnesium, which is an essential mineral for the development of bones. Runners put immense pressure on bones during workouts, hence adding a banana to your diet aids in keeping healthy bones. Yohan Blake, a 2011 World Champion, believes bananas are an excellent source of energy. Blake confesses to eating as many as 15 bananas a day (it may be a little excessive).

4. Skim Milk

It features a balance of proteins and fast-acting carbohydrates, hence recommended as a post-exercise muscle-recovery food for athletes. Muscle tissues and glycogen stores are replenished fast when carbs are consumed together with proteins after a workout. Skim milk provides natural sugars and proteins in the required ratios for muscle glycogen synthesis.

Chocolate-flavored skim milk, for example, outperforms popular recovery supplements when taken after exercise. In fact, athletes who take carb-based drinks or low-fat chocolate milk after a strenuous workout tend to run distances twice as long as their counterparts in subsequent runs.

5. Wild Salmon

Salmon is rich in omega-3 fatty acids, which boost the health of the heart by contributing to the development of elastic blood vessels and improving the function of the nervous system. Omega-3 fatty acids from marine sources like salmon get quickly absorbed and used up by the body. What’s more, they act as potent anti-inflammatories that reduce pain and soreness after intense workouts.

Salmon is also an excellent source of high-quality protein, which is also easily digested and low in saturated fat and vitamin D. The vitamin keeps the bones and muscles healthy, supports immune system function, and reduces free radicals in the cells after they are produced during vigorous exercises.

Conclusion

A healthy diet ensures the athlete has the required building blocks to provide energy while aiding in the recovery of muscles. The food should contain fats, carbohydrates, protein, and antioxidants.

Guest author bio: Amanda Wilks is a writer, contributing author for TheKitchenAdvisor.com, cooking enthusiast and sports advocate. She firmly believes that a balanced lifestyle means focusing on good habits, such as exercising and healthy eating, and reducing stress. If you’re interested in reading more of Amanda’s work, go on Twitter.

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Race Review: Mizuno Wave Run 10km 2017 (by Ken)

Photo credit: Mizuno Wave Run 2017 facebook page.
While waiting for Standard Chartered Marathon to start in 2 hours, I decided to write my first ever race review: Mizuno Wave Run that took place on 26/11/17, the previous Sunday.
Race Pack Collection
  • Race pack collection which was held in Velocity@Novena Square was fast and over in less than 5 minutes.
  • There were plenty of goodies inside the race pack including cereals, isotonic drinks, muscle rub and toothpaste etc from the kind sponsors of the run.
  • However, I was slightly disappointed by the race T-shirt as I felt the fabric was too thin and the rainbow-colored Mizuno logo was not as colorful as I expected.
Photo credit: Mizuno Wave Run 2017 facebook page.
 Race Day
  • The race venue was very accessible, outside Clarke Quay Central which was beside the MRT station.
  • We were flagged off on time at 730am and in one wave.
  • There was minimal congestion along the route as the number of participants was smaller than that of other major runs.
  • The run took us to many scenic places in Singapore eg the Esplanade, Marina Bay Sands, the Promontory, Boat Quay and Robertson Quay etc and participants had ample opportunities to take beautiful photos on the sunny morning.
  • By the time I reached the Floating Platform, elite runners Foo Gen Lin and Nimesh Gurung were already on their way back.
  • Apart from the official photographers at the start and end points, there were 3 other volunteer photographers ie Tan Kim Lai, Dave Poh from Pictureart Gallery and Veronica Chia from Red Dots 123.
  • There were sufficient hydration stations with water but lacking in isotonic drink which was only given out at the end of the run.
  • Volunteers from Tanjong Pagar-Tiong Bahru CSC were very enthusiastic and did a great job in cheering us on.
  • Distance markers were not present at every kilometer but did not affect us much as the distance was short (10km) and we had our run trackers.
  • At the end of the run, we were surprised to find out that our medals would be mailed to us instead of given out on the spot.
Photo credit: Mizuno Wave Run 2017 facebook page.
Conclusion
  • Overall it was a very enjoyable 10km run surrounded by beautiful scenery.
  • For me, it was like a warm-up run in preparation for Standard Chartered Marathon on the following Sunday.
  • Thank you, organizer and all the volunteers, for making this run a very successful one.
  • Up till today as I am writing this review, I am still wondering, like the other runners, “When will we receive our medals?”
Photo credit: Mizuno Wave Run 2017 facebook page.
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My Finale Marathon of the Year: Standard Chartered Singapore Marathon (Review by KenJoe)

National Champ at SCSM2017 - Credit SCSM2017 Album Photo

Was kind of looking forward to this Standard Chartered Singapore Marathon as a finale to this year.  Had been a very productive year in a strange kind of way.  Not really planned especially in the last 3 quarters of this year.  I did my other usual races which included Sundown Marathon in March, then surprised myself with my PB in Gold Coast (Airport) Marathon in July and then the 2XU ultra 50 km in early October.  So when Mr Peter Tan (JustRunLah) asked if I would like a slot for the full marathon, I said ‘sure, yes’.  And Thank You !

It will be a nice challenge for me to end this year’s of what threatened to be a ‘weak’ year with a strong finish.  ‘Weak’ because I was injured for just over a year ago and still on road to full recovery.

So four long distances, and 3rd Marathon this year, breaking my previous record of two is not that easy a feat as I thought.  This was the only Marathon race that I’ve actually done long distances exceeding 21.1 km in the span of 6-9 months prior to the race itself.  In fact I’ve just completed Newton Race – 32.195 km too.  I knew that I may not have been able to speed up on my pace but have built up some level of endurance this year.

The race pack collection was very much a breeze – the hall was huge at Marina Bay Sands Convention Halls and reminded me of the Gold Coast Marathon Race Collection back in July.   The expo had the usual and unusual (hair products, helmets, insurances) promotions.  I took some time to browse through but only bought the energy gel since that was the only stuff I needed at this juncture.  I was overly anxious to get to the shuttle bus booking and had to loop back after realizing it was actually nearer the start of the expo.  There was a 2 am or 3 am timing. Recommendation was to take the 2 am if I wish to deposit baggage.  I decided not to risk queuing for bag deposits and settled for 3 am.  Also because I thought I needed the sleep.  I hadn’t been able to sleep my usual time the last couple of nights or so.

On Sat night despite efforts to try and sleep early, I couldn’t quite get to dreamland.  Woke up every few minutes perhaps due to the excitement too.  Then I took a bit longer than usual to get ready this round.

This year I also had a bit of an extra role to play.  At the back of my running singlet, I had also pinned a small bib to encourage runners to ‘Bin It’.  I was one of the ‘light’ SCSM Green Ambassadors.  Wearing the sign serves as a reminder to fellow runners to at least bin the cups, banana peels and energy gel bag into the appropriate trash bins provided.  This was championed by Tyre Lady Ice (Rima) whom I actually ‘met’ in the ultra 50 as she passed me with a companion runner then (see my previous blog on ultra 50).  Coincidentally met up virtually just weeks before the SCSM when a volunteer friend connected me to her and we got reacquainted and I took on this tiny role.  She also kindly gave me some pointers on back recovery exercises that I could follow.

I took a bit longer than usual to finish my breakfast and so ended up running the 3-4 km to the bus stop to catch the shuttle bus.  I got to the Orchard Area in good time but then lost many minutes to search for the toilets.  Wasn’t the only one searching but we grouped together to look for toilets near the start area.  I did find one used by some construction folks when the others gave up.  At least, I managed to empty my bladder.   I hurried to the start line feeling hot and sweaty though.

I was in Pen D and so waited for my turn.  Heard our national anthem being played in the distance and then the race was flagged off.  We were also flagged off probably about 10 minutes later than the scheduled time, but I wasn’t annoyed or anything.  Delays were fairly usual to me after taking part in so many local races.  I realized that it was better to expect the unexpected.  Perhaps too, it was part of my inbuilt training from my corporate days.  Murphy’s Law – anything that can go wrong will go wrong.  I thought it was applicable in real life too and to running as well.

Later I did hear of horror stories where the folks had to queue for 1-2 hours to deposit their bags.  One runner friend gave up the race in disgust.  Another two decided to run with their bags on their back.  I understood that participants were also supposed to empty their stuff into the transparent bags provided and that was also one of the reasons I decided to skip the bag deposit – I imagined it would take extra efforts.  Anyway, hopefully the organizers took the feedback and would improve further.  Some mentioned that the volunteer resources were inadequate at the deposit area.

Anyway, once I started running, I was consciously holding back on my pace this round, to ensure I didn’t start off too fast.  The air was kind of still and very humid.  We were running past shopping malls and the central district area buildings at the beginning.  I thought it was still fine till around 10 km, when Garmin kept buzzing to tell me another kilometre had buzzed by, when I knew it was too soon.  I realized that perhaps the tall buildings or too many signals sent by all the gadgets runners were wearing, were affecting the reception somehow.  Distances were going haywire and therefore the paces shown were now inaccurate.  This continued for some time, and I was feeling rather upset with this disruption.

Then I tried to calm down and started manually calculating the pace each time I came across a signage.  Anyway, it did interrupt my sense of equilibrium, and perhaps too, with the humidity, I found myself slowing down, and felt rather heavy with the sweat that was pouring down my face and arms.  I knew that I couldn’t get anywhere near my Gold Coast marathon pace that moment.  I decided too that I would keep myself hydrated at every station that I came across.  I must say that the hydration stations were more than adequate and I was able to get either water or 100-plus or both.  There were also bananas at certain stations as well as energy gels in the later stations (at least two of them).  And I made sure that I aimed properly to get the trash in the correct bins !  Below are the true Green Ambassadors whom some runners may have encountered in their race.

(The Pictures Below are sourced from SCSM2017 Album which I thought showed a good cross section of some of the interesting scenery/encounters.)

Probably in KM 20s, I experienced some pain in my right foot, at the area where I had gotten blisters in the ultra race.  (Later at home, I realized indeed the blisters had developed again in the same area.)  My shoes must have gotten wet with the water that I was pouring over my head or I was stepping into water patches near one of the stations.  My toes were feeling weird and they seemed to be curling up with pain and tension in the 30s.  I didn’t experience any cramps though.  But I wasn’t able to really run at the pace I wanted.  I was slowing down too much vs what I wanted.  But I told myself to keep going. No pain.  Just go.  Next km, next km.

The humidity and heat kept going up.  There were two mist tunnels that we looked forward to though it wasn’t as cooling somehow.  But there was a few huge fans blowing just after the tunnels so some runners decided to stand in front of them and took a break.  I shouldered on.  There were some entertainments in the form of drums and even a couple, with the lady playing a violin.  At one or two points, there were real cheerleaders who were very encouraging, thumbs up for them.  Still, it was visibly and relatively much quieter than the overseas race or the last Mizuno race I had done just last week.

It was only towards the last 4 km or so, that I managed to force my pace up a bit and tried to target for 6.5 hour or better finish.  This would be at least 15 minutes better than my first marathon of this year, though not the fastest.  In the end I managed to hit it just below 6.5 hour reaching the Padang Finish Line.  I collected the finisher medal and was told that the L size tee had run out, but I was alright with the M size they passed to me.  I was given an apple, a very unripe banana that refused to peel and a can of 100plus.  I slumped down at one of the closest shaded area I could find with a group of other runners.  One of them was from Malaysia and he had driven in just last night and spent the night sleeping out in the open.  He said it was more comfortable than in the car and he got enough sleep to get by since he found a place near one of the malls there, with his friends.

I didn’t have energy to roam around and my feet were killing me at this point.  The rush in the last 4 km had exhausted me somewhat.  I was feeling strange too given that I had not been as tired during the ultra and I had then continued with another 10 km race a few hours after (you can read it in my other previous blogs).  I realized it was mainly the heat which had gotten to me this morning.  That and perhaps the ingestion of the gel and 100 plus must have taken some kind a toll.  I’m also thankful to two groups of volunteers who were giving away ice cubes which I used to suck and also slapped onto my neck.  There was a family who was also using a hose to cool runners down if they wanted to.  Very warm touch in the warm weather too !  THANK YOUS ! (and to all the volunteers who had to work in the sun as well.)

I’m grateful that I’ve finished this marathon and it was an apt finale to my building up of my endurance level.  Not a perfect one but still satisfying.

Statistics reported after the race : 957,141 km of distance covered by runners, 73,840 litres of water, 48,000 participants, 28,992 litres of isotonic, 4,000 volunteers, 125 nationalities, 5 categories and 1 race of the year.  Looking back, I would probably feel good to be part of this one race, not for having broken any PB but more for helping to carry two or three subtle messages : zero waste, running for ‘good’ and for self- improvement/ awareness.  All the long distances done this year had given me some time for self reflection too during and after.  I would share more of those in other blogs if I sense there is some interest in the sharing of an amateur old runner’s journey since 2015, or late 2014.

This marathon distance also went into the count for my ongoing campaign to complete 500 km since Oct 7th, by end of this year.  It would not be easy given my usual mileage in the past.  As I’m writing this piece, I’m still left with 151 km to cover in about 23 days.  But I’m reminded of the saying ‘Don’t pray for easy tasks, but pray for the efforts/mentality to deal with uneasy ones, for life is often difficult and not easy’.  I’m grateful I’ve completed my 6th marathons or 7th if you include the ultra marathon in just 3 years.    And I would like to take this opportunity to thank the following persons who had helped strongly to support the latest journey of my contributing back in the fight against cancer : Hwee Bin, Swee Fong and her hubby, Shadus, Hock Chuan, Amelia, Jay, Linyou, Ming Hui, Siew Cho, Sie Yong and Dawn.

Stay Strong, Run Happy, Run Safe.

Just some final words on the race itself :

For the overall race review, I’ll rate it 3.8 out of 5, based on my own experience.  Well organized for race pack collection, the expo, nice touch on printing the names of participants.  At the race,  the hydration and aid stations were adequate and placed at fairly consistent intervals;  still fairly above average volunteers, nice entertainment though fewer at the later hours (because of the sun perhaps).  Kudos for taking the initial steps towards Green Marathon as part of its initiatives this year.

Areas for improvement would be in the baggage deposits.  I don’t know what could be done about transportation since if we had depended on MRT and if the MRT had issues, there would have been a lot more negative comments.  My own observation of the shuttle bus service was that the bus didn’t open its doors till it stopped exactly at the bus stop.  This could have been a legal or strict safety requirement.  But as it was early morning hours, perhaps more rational decisions could have been made to allow runners to disembark and thus not caused further delays to the long queues behind.  In future years, probably MRT would still be the best mode of transportation.  I also would like to suggest that the marathon timing be shifted to around midnight or thereabouts and make it a midnight run instead.  After all, with a start time of 4.30 am, and with road blocks starting from 12 midnight and even earlier, it resulted in runners not having enough time to sleep anyway, unless they are staying at hotels nearby.  The average and slower runners would not have to contend with the high humidity and heat that’s prevalent in Singapore.

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Temple Run in Real Life (Review: Angkor Wat International Half Marathon 2017)

The kids lining up the race route happily giving high fives!

The previous years (from what I had seen online and had expected to run) had runners doing a big anti clockwise loop, starting from the west gate of Angkor Wat complex.  This year, its an out and back course that takes up mostly the northern/eastern half of the original route and starts at the north side of Bayon.

Route of this year’s half marathon, from my Strava.

They should have temporarily renamed it the Angkor Thom International Half Marathon.  Guess I was lucky to have joined its inaugural event.  🙂

The last minute change I heard was due to the combination government/cultural/religious event within Angkor Wat, so with thousands of monks and the expected crowds, they had to avoid the entire temple complex altogether.

Victory Gate on the east entrance of Angkor Thom

Sure, there are less temples and ruins to see in this route – minus the most famous of them all.  I was not there for selfies.  And, anyone who came to Siem Reap would (and you should!) do a proper whole day tour/visit anyway, to appreciate properly everything on offer within the vast Angkor Archaeological Park.

YouTube video summary of the race above.

The flag off for 21K was 6:00 am, but was delayed for almost 30 minutes.  I seem to have heard they were waiting for clearance from those checking the route, but I have a feeling its some VIP arrived late (been to some events like this before).

Minutes before flag off intended flag off at 6am. You can imagine the cool temperature.

Likely its that same guy who gave a borderline long speech in Khmer which provoked some whistles and sarcastic claps towards the end.  Ninety five percent (95%) of participants in the 21K last year were foreigners and I can’t see it any differently this time from the faces in the crowded starting pen, so that speech likely have fallen on deaf ears.  For me, I definitely would have appreciated the extra 30 minutes of cooler temperatures if we had started on time.

Delayed flag off had me cross the timing mat only around 630am

The route was a mix of cement, asphalt, dirt.  No need for any special city trail shoes. Just your normal running shoes would do as long as you don’t mind getting them all dusty.  Lucky the weather was great the whole time I was there.

Huge sticker marking 1st km on the road

The distance markers were accurate.  The hydration points every evenly placed.  The water came in small bottles though instead of cups, and have both chilled and room temperature ones.

In the later kilometers when the sun is higher and your core temperature has steadily climbed, it’s good to have a bottle of water to cool yourself between water points.  Its kind of wasteful though with too many bottles by the side of the road, some even throwing them when its still more than half full.

Small bottles of water, small bananas, and some energy drink (nasty!)

Isotonic drinks?  No, they serve this energy drink ala Red Bull / Lipovitan in cups.  Nasty stuff.  Do they do this in other places/events?  As I feel this is not a good idea at all for running events.  I’m used to getting my calorie top-up from isotonics, plus the salt top-up.  So without them, I felt running on empty suddenly around 15km and walked a bit.  They did have bananas and I had kept one in my pocket from the earlier kms (nobody seem to have noticed I looked too excited) so I ate it.  Problem is my body takes time to digest it, so I had to walk twice more later on to get my stomach do its work and also to avoid stomach cramps.

A finish line like the road traffic in Phnom Penh

The final 300m is a little messy.  As soon as I entered the last bend, there’s a tuktuk on the path going in the same direction to the finish line!  Turns out, on board seems one of the disabled participants with the wheelchair.  Then as I got closer, so many people loitering, waiting for their friends.  The barriers were completely useless.  Its kinda like the roads in Phnom Penh where everyone – cars, motos, tuktuk, pedestrians – all seems to be everywhere on the road and going to any direction.  🙂

An army of selfie takers in front of Bayon

I cannot find any food anymore after the finish line, except for 3 bananas that nobody seems to want to touch, and so I won’t either.  Just past finish line, I did find mostly everyone taking selfies in front of Bayon.  Me, I took pictures of people taking selfies in front of Bayon.

For anyone who wants to join this in the future, here’s a important tip – Arrange for a tuktuk/moto to take you from your hotel to the flag off and back to your hotel afterwards in advance.

Early morning tuktuk ride to the race venue. See the muffler the driver is wearing. Its cold.

When I waited along Street 60 for a tuktuk before 5am, it didn’t take long, but I was just lucky one stopped even when he already had a fare.  Turns out his passenger was also going to run 21K and is a Cambodian from Phnom Penh, and its likely he’s the one who told the driver its okay to share the ride.

Dude, I didn’t get your name but thanks for sharing the tuktuk and for the early morning chit chat.  Hope you also finished with a similar average-Joe time of 2:20ish.

Post-race warm down walk and an welcome dose of serenity within Angkor Thom. Actually, no tuktuk would take me as they were all booked so I was forced to walk out of Angkor Thom.

Going home, all the tuktuk near the finish line are booked already (like I said, book in advance for both ways).  So I ended up walking towards the south gate (and the temple complexes there are huge).  Not that bad because I also need the warm down walk.  Plus, really its a nice peaceful walk with the tall trees around and the sun peeking behind it.

Monks lined up within Angkor Wat and people giving alms, and the traffic getting clogged up.

Eventually a moto guy offered me to ride pillion.  And again, lucky, because if I was on a tuktuk, I would have been stuck longer in traffic because of that event in Angkor Wat.  The moto guy was able weave us through every available space he can find between people and vehicles and go off road when needed.

The race programme says its to raise funds and awareness for the victims of landmines.  Its the legacy of a civil war that the locals unfortunately had to deal with, and the international community have been helping them so far.

Kids giving support to the runners!

The medal says this is charity event.  These kids by the road?  No, they are not begging.  They are offering high-fives and giving their support to everyone whatever their reason for running the race.  So you better not leave them hanging!

Yes, this event deserves to be in anyone’s bucket list.

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The Highs & Lows of Singapore’s Running & Fitness Scene 2017

While we can’t wait to achieve more next year, let’s have a quick review of the Highs and Lows of Singapore’s Running and Fitness Scene in 2017.

The Soaring Highs

#1 Excellent SG Team in SEA Games Kuala Lumpur 2017

At the SEA Games 2017 in Kuala Lumpur, Singapore made a significant mark in its sporting history as the country surpassed the best gold-medal haul at an away SEA Games with 57 gold medals!

And if you are following the local running news closely, you would have already heard about our national marathoner, Soh Rui Yong, who retained his gold medal in the men’s marathon at the SEA Games on August 19. See how inspiring he is to his followers!

#2 More People Stayed Active Via The National Steps Challenge

Are you still wearing your step tracker in your journey to keep fit?

Based on the latest findings by the Health Promotion Board (HPSB) on Aug 25, the National Steps Challenge, this campaign which encourages people to be more active has been effective in getting participants to continue to walk more even after the initiative has ended!

Dr. Mathia Lee, assistant director of HPB’s analytics & insights department, shared that part of the reason was the wearing of step trackers, which becomes a visual piece to motivate the participants.

The Low Points

#1 Poor Management of Some 2017 Races

If you are an active runner who takes part in running events regularly, certain moments in 2017 might have left a bitter taste in your mouth.

First, with a good intention to reduce the paper wastage, Sundown Marathon 2017 implemented a print-on-demand concept at their REPC. However, the outcome was not as good as they predicted, causing a long waiting time, and of course, a frustrated crowd.

A good thing is, Sundown Marathon 2017 quickly identified and worked on the issues and ultimately, they did their best to reduce the waiting time as much as they could on the last day of REPC.

YOLO Run 2017 caused much disappointment and complaints when the YOLO Run participants encountered serious issues at all stages of the event. Large queues formed at REPC, apparel sizes ran out of stock, serious bottlenecks formed during the race, there was a queue to cross the finishing line (!!!) and problems occurred with bag deposit.

#2 Phantom Cancellation of Races

If you, as a participant, think that paying a cost to attend a poorly organized event is unfair, what about being informed only at the last minute of a race cancellation with no good explanation? Runners League, which tried to follow the concept of The Performance Series of holding multiple races in different locations, canceled 2 out of their 4 races this year, which really caused a lot of frustration among the participants. To make things worse, participants had to find out from word of mouth as no official announcement was made by the race organisers. Reportedly, some runners even showed up at REPC only to find out there that the race was cancelled!

Another similar “phantom” cancellation was that of Flash X-Country Macritchie Reservoir. Similar to Runners League, no public announcement was made. In fact, if you check the official websites of both events right now (at the time of writing), you will think that the races have been carried out as per normal!

In any case, it is unfair to overgeneralize our dissatisfaction to other well-organized events, as there are plenty of trustworthy organizers in Singapore who are trying to deliver a good race experience and add value to the running scene. The above are only a few unfortunate examples out of so many events out there and it shouldn’t bring down our running spirit and our confidence in joining races to run with others.

Let’s not lose faith. All we need to do is be more discerning of the events we join, educate ourselves about Singapore’s race scene (click here to find out about Singapore Event Organisers), read more unbiased race reviews and choose wisely.

#3 Misuse Of Bike Rental

The above video shows a shirtless young man throwing a bicycle into a canal. Unfortunately, this is only one out of many incidents in Singapore. 

The bike companies have taken various steps to control intentional damage or improper parking, however, it all boils down to us, the users: let’s all try to be more responsible in 2018!

Continue with the Highs and learn something from the Lows, that’s what we want for a better 2018.

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4 Races During 2018 Malaysia School Holidays You Can Consider

Want to go on a family trip, yet at the same time score a new shiny medal? Here are 4 races during the 2018 school holidays for you to consider. Yes, school holidays are peak periods, and hence you get charged peak prices. More so the need to plan in advance!

The Malaysia School Holiday Periods Are:

17.03.2018 – 25.03.2018
09.06.2018 – 24.06.2018
18.08.2018 – 26.08.2018
24.11.2018 – 31.12.2018

#1 Seoul International Marathon, South Korea

March 18 2018 – This flat course is perfect for you to strive for a personal best. The race has been integral to the elite level of the sport in Korea, as ten of the 28 South Korean national records in the marathon have been set at the competition. Run the city of Seoul and soak in the city views and really get to know the historical city of Seoul. Enjoy the. wonderful Korean cuisine after!

#2 Midnight Sun Marathon, Norway

Photo Credits: Sportslife

June 16 2018 – Here, the sun never sets! with 24 hours of daylight in the summer, this unique evening marathon is a one of a kind experience. The Norwegian fjords are one of the most beautiful in the world, and your family would definitely appreciate the feast for their eyes. Feast on Norwegian salmon post-race as well.

#3 Bali Marathon, Indonesia

Photo Credits: Telegraph 

August 26 2018 – Be a part of this run in a tropical paradise. Your family is sure to love the sun, surf and beach whilst you soak in the Balinese beauty through your run. There are different sides to Bali – the fun beach side, the more nature paddy field views and the cultural aspect. It’s going to be a true tropical heaven!

#4 Fujisan Marathon, Japan

Photo Credits: Blackestraven

November 25th 2018 – This race takes place around Lake Kawaguchi and Saiko Lake in the town of Fuji-Kawaguchiko. The beauty of Fuji-san is spectacular and you get a chance to run a marathon with Fuji-san in sight as your background. Post-race, fill your tummy with warm ramen and sushi. You can also bring your kids to Disneyland post-race!

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5 Races During The 2018 Malaysia Long Weekends You Can Consider!

Malaysia has so many public holidays, make the most out of it by going for a race-cation! Here are 5 beautiful races that coincide with the Malaysia long weekends worthy of a race-cation! What you waiting for? Book your flights, train hard, and have the time of your life!

#1 The Most Beautiful Thing (TMBT), September


In 2018, TMBT will be held on the 1 – 2 September, coinciding with the Merdeka long weekend. Fly to the land below the wind and tackle arguably the toughest trail race in Malaysia. Some people disagree with it’s name and say it should be relabelled The Most Brutal Trail. It’s tough, but the views are rewarding. Conquer the infamous Dallas hill and you will have a great story to tell!

#2 Blackmores Sydney Marathon, September

Photo Credits: Runners’ Tribe

It’s yet another long weekend with Malaysia day on the 16th September. Pack your bags for the land down under and run the Sydney Marathon! It is said in year 2018, the course is going to be flatter, faster and more beautiful. The charm of Australia always gets to you. Now, enjoy running whilst taking in some of Sydney’s most spectacular and historic landmarks including the Harbour Bridge and Opera House.

#3 Bromo Tengger Semeru Ultra, November


The beauty of Bromo is all too magnificent. This race brings you through a number of different terrains and different scenic views. You will experience tracks with various sceneries in the background, such as the grey sea of volcanic sand. You will also be running through rural back roads, forest path and prairie with a distant magnificent view of the highest mountain in Java, Mount Semeru and the tranquility of Lake Ranu Kumbolo. This is arguably the most beautiful race in South East Asia. The race happens on the  first week of November, which coincides with Deepavali! No excuses – along weekend for a great race-cation!

#4 Hat Yai Marathon, May

Photo Credits: Songkhla

Wesak Day falls on the 29th May 2018 – Tuesday. Take an extra day off and head to the border of Malaysia and Thailand. Run the Hatyai Marathon, savour great Thai street food, and witness how one of the largest Buddhist countries celebrate Vesak Day. It would make a great short getaway!

#5 Annapurna Mountain Marathon, May

Photo Credits: Cozy Dreams

Also, happening on Deepavali day itself – 29th May 2018 at an altitude of 4122m, this is going to be a challenging race. But with it’s challenges comes rewarding views. You check in on the 29th and acclimatize yourself with a 4 day hike to the start point. The full marathon flag off on the 3rd of June.

Lucky for you the 2nd June also happens to be a public holiday (to be replaced on 1st June Friday). Just add in a couple more days of leave, and you’re set for the most beautiful adventure you can possibly imagine.

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4 Races During 2018 Singapore School Holidays You Should Know

Want to have a holiday getaway with your little one while at the same time want to earn yourself another race medal? Then you should take on the chance of school holiday! We do understand that it’s going to be a travel peak period and thus an advance planning is needed. So below is a summary for you!

First of all, please take note of four vacation periods for Singapore primary and secondary schools:
(*All be low information is based on the MOE website.)

Between Terms I & II – Sat 10 Mar to Sun 18 Mar

Between Semester I & II – Sat 26 May to Sun 24 Jun

Between Terms III & IV – Sat 1 Sep to Sun 9 Sep

At End of School Year – Sat 17 Nov to Mon 31 Dec

4 Races That Fall On School Vacation Period!

Seoul International Marathon (18 March 2018)

Photo Credit: Seoul Marathon

The Seoul International Marathon is a road race held annually each March in Seoul. it holds the distinguishing title of being an IAAF Gold Label road race. The South Korean National Record for marathon distance has been set 10 times in this distinguishing race, which draws around 20,000 participants each year. Their race course has never let the runners down, by taking them from the heart of the city (Gwanghwamun Plaza & Olympic Park) and run through the significant landmarks of Seoul.

Categories: Full Marathon and 10km
Registration Period: From 11 December 2017

Gold Coast Runaway Bay Marathon & Supermarathon (10 June 2018)

Photo Credit: Gold Coast Runaway Bay Marathon & Supermarathon

If you really want to push your limit and to see how fast / how far you can go, do consider Gold Coast 100 Supermarathon! It is Australia’s oldest measured 100km road race and it is AIMS / IAAF / IAU / AURA / AA / QA accredited. More than that, its marathon course is listed by the IAAF as a qualifying race for Olympic Games and World Championships. Go bring your Personal Best to the next level!

Categories: 100km solo, 4 x 25km relay, 50 miles, 50km, marathon, 25km and 10km.
Registration Period: Now until 8 June 2018

Ladakh Marathon (9 September 2018)

Photo Credit: Ladakh Marathon

Ladakh Marathon is another race that will make you feel proud of yourself once you complete it. It is well-known as the highest and amongst the toughest marathons because you are running at 3500m above sea level. Yet, it is also claimed to be the most beautiful breathtaking and awe-inspiring marathons in the world. And so, unlike other marathons you have participated so far, the Ladakh Marathon requires you to arrive in Leh, the historic capital of Ladakh at least a week in advance to acclimatize for race day. Well, your stay will definitely worth it for the opportunity to run with local Ladakhis through the most beautiful landscape and a chance to say you completed the Ladakh Marathon.

Categories: 7km, Half Marathon, Marathon and Khardung La Challenge.
Registration Period: Coming soon!

Macao Galaxy Entertainment International Marathon (Date TBC)

Photo Credit: Macao Galaxy Entertainment International Marathon

We know Macau is many people’s favourite city for tourism, so we hope you don’t miss this out! Although its 2018 edition date is not confirmed yet, Macao International Marathon (MIM) has annually taken place in December. MIM has developed every year and each year attracts hundreds of local, cities nearby and top long-distance runners from around the world to participate. You will enjoy the marathon itself, alongside with the local food and snacks after the race.

Categories: Marathon, Half Marathon and Mini Marathon.
Registration Period: TBA. Do follow their page for more updates!

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