It’s quite simple actually. Most experts suggest that a person of an average weight burns about 100 calories every mile he runs. You burn more if you are a less efficient runner. You burn more if you weigh more. This is because you would require more energy to cover the same distance. On the contrary, it is believed that this number remains the same regardless of how fast you run.
Generally speaking of course, the faster you run, the more miles you would cover. So this means you would burn more calories in the same given amount of time. For example, someone running at 6 minute pace will cover 10km (6.2miles) in an hour whereas someone running at 5km (7.4miles) pace will cover 12km in an hour. So the person running at 6m pace would burn 620 calories in an hour whereas the person running at 5m pace would burn 740 calories in an hour.
However, note that walking is a different kind of movement and motion. So walking burns less calories as compared to running. Running involves a bit of a jumping motion – propelling yourself forward. So walking burns less calories per mile as compared to running.
Residual Calorie Expenditure
Photo Credits: Red Bull
What is fundamental here however is the calories you continue to burn post-workout. This is known as residual calorie expenditure. After you run, you do not instantly return to your resting state. You are breathing fast, your heart is pumping hard and so you are still burning more calories. You are in this state longer if you run a hard mile as compared to a slower mile. It raises your base metabolism rate for about 24 hours.
However, this doesn’t mean you should go all out during all your runs in order to burn more calories. Your body may only be able to take intense running about 1-2 times a week, if not you risk burning out. When you burn out, you won’t be able to do much running and end of the day, end up burning less calories than intended.
Been there, done that! We all probably have been through, yet we find ourselves in the same position time after time. You start to wonder what you’ve been doing wrong, or are you even doing anything right at all? Somehow or rather, we can’t see the changes we were hoping for. Here are 4 reasons why you aren’t losing body fat!
#1 You Are Eating More Than You Think
Are you tracking your food intake? If you aren’t how do you know your calorie intake is less than your calorie output? Your calorie intake must be ideal. Eating too much means you probably would be gaining fat. Your body does not have the opportunity to burn them. Eating too little however makes your body switch to survival mode. Your body clings on to unwanted fat for life. Both this situations aren’t ideal for fat loss.
#2 You Aren’t Active Enough
Most of us have a very sedentary lifestyle. We may dedicate an hour, 3-4 times a week to physical activity, but that’s about it. We need to keep ourself moving. If you only have an hour, maybe do a High Intensity Interval Workout which helps torch the calories much more as compared to a slow steady cardio workout. Build strength and muscle to help increase your body metabolism!
#3 You Don’t Sleep Well
Sleep is very important. When you sleep, your body produces hormones that help you recover and rejuvenate. It is also when you sleep that your body burns fat. Lack of sleep affects your hormones in your body. This can mean those late night cravings for cake, ice-cream and crisp. Your ability to make healthy food choices will be compromised.
#4 You Aren’t Consistent
Many people take the all or nothing approach. They go all out. They cut out everything, going on a very strict diet, but to fall off the band wagon a couple of weeks later. They decide to start again on Monday. So they have a couple of days to binge again. This does not work and this is not sustainable. Instead, remember that consistency is key and everything in moderation. It’s okay t have that slice of pizza, but have 1 instead of 5. It’s okay to have that ice-cream once a week, instead of every 2 days!
Toenail fungus is a common fungal infection, which affects runners quite frequently. The constant moisture, inadequate hygiene, and sturdy footwear are among the factors favoring the appearance of such infections. As an athlete, whether professional or amateur, the most important thing is to be able to train regularly. Unfortunately, fungal infections can slow down your training, causing a lot of discomforts. Keep on reading and discover how you should deal with toenail fungus so that it does not affect your running and training in general.
Prevention of Favoring Factors
The first thing you need to do is eliminate the factors that might aggravate the toenail fungus. It is recommended for you to change your running shoes frequently, throwing those that are worn out away. You should also wear sweat-absorbent socks and apply special powder inside your shoes. Maintain excellent hygiene and avoid sharing objects of personal health with other people (fungal infections are highly contagious).
Topical Treatments
Toenail fungus can be treated with topical antifungal medication, such as creams, gels, spray or powders. These contain substances with active, antifungal properties, working to eliminate the fungus and improve the overall appearance of the affected nails. Efficient topical treatments are applied directly on the toenails, requiring several weeks until they deliver the first results.
Oral Medication
Oral medication is recommended for more severe toenail fungal infections, which have proven resistant to topical treatments. The treatment with oral antifungal medicine can last for a longer time and, unfortunately, it can cause some side-effects. In the situation that you present discomforting symptoms, it is essential to consult your doctor and request an alternative to the given medication.
Laser Therapy
Laser therapy is highly efficient when it comes to treating toenail fungus, requiring only several sessions to provide the desired results. The procedure is entirely safe and effective, is especially recommended for runners who want to get back to their training as soon as it is possible. As the healthy nail begins to grow, the difference is visible. To determine if you are suited for such types of treatment, it is for the best to schedule a consultation with your doctor.
Natural Remedies
Some natural remedies can be used to get rid of toenail fungus, many of which are conveniently found inside your home. Among the most recommended choices, you will find apple cider vinegar, tea tree oil, and baking soda. You can also use white vinegar, oregano oil, and garlic; lemon juice, lavender and orange oil have proven out to be useful as well. With natural remedies, you do not have to worry about side-effects or allergic reactions, being able to escape the fungal infection rapidly.
Conclusion
Runners have to deal with lots of problems, including plantar fasciitis (inflammation of the plantar fascia), toenail fungus and various injuries. It is essential to have the accurate diagnosis and take the necessary measures to return to an excellent state of health. Once such problems are solved, you can get back on the running track and enjoy your results.
CAGAYAN DE ORO – Former champion Jerald Zabala is back on top of the podium after ruling the 41st National MILO Marathon Cagayan de Oro qualifiers last Sunday at the Centrio Mall. In the distaff side, veteran campaigner Ailene Tolentino showed the way by easily outdistancing the opposition.
Zabala clocked 1:12:42 to beat out challengers Bryan Quiamco (1:13:12) and Ramil Neri (1:14:55) and retain the title he last won in 2014. Zabala’s winning time is also the year’s fastest after completion of all 15 21-kilometer regional qualifying races.
Tolentino of the Philippine Army was too fast at 1:26:18, a time almost good to make the Top 10 in the Men’s category. Coming in at second was Esterlita Organiza (1:31:28) followed by Evamie Villarin (1:34:59).
Tolentino’s time is only the second fastest for the year. Former MILO Marathon Queen Christabel Martes registered the fastest time among the females at 1:23:45 in taking the season-opening Urdaneta leg last July 16.
In the side events, last year’s leg champion Keenan Lou Caburnay opted not to defend his title and instead took home the 10-kilometer race in 33:05 together with female winner Jhelie Mansueto (42:10). The five kilometers was ruled by Erwin Mancao (17:16) and Emmalyn Taypin (21:50) while the three-kilometer kid’s race was won by Jason Gumamo (12:07) and Sophia Psalm Belican (13:19).
This marks the final race to determine participants in the National Finals scheduled for December 3 in Cebu City. Reigning MILO Marathon King Jeson Agravante and Queen Mary Joy Tabal are already seeded and set to defend their titles and aiming for the PHP 300,000.00 grand prize plus the chance to represent the Philippines in an overseas race in 2018.
International runners can still join by submitting a certification of time and finish from any AIMS-accredited race completed not earlier than December 3, 2016. For more information, visit www.milo.com.ph or www.runrio.com.
This is the last performance series race for year 2017 and also my first time joining the Performance Series race. It was held at Changi Exhibition Centre. I signed up for 10km category. I decided to join this race because of its unique race route.
I missed the collection of my race pack because I wasn’t notified by the organiser and I didn’t check out the race pack collection period. So I had to proceed to the organiser’s office (near Tai Seng MRT) to collect my race pack on the following Tuesday or Wednesday during office hours which I did. When collecting my race pack, I realised that Esprimo is the organizer for this race.
It rained in most parts of Singapore the night before the race. I didn’t concern myself too much this time with the weather forecast. I Took Uber to the race village at Changi Exhibition Centre at around 6am. I arrived at 6.20am, deposited my bag, used the toilet cubicle and arrived at the same time when 1st wave flagged off at 6.30am. Bag deposit was swift as there was no one queueing at that point of time.
The 10km race was flagged off in time. The ground was wet and the skies were still dark but the weather was cool and there was some wind at times. It was a pretty simple route, 5 km to and fro.
Before the race started , I was only expecting to run slow and complete my 10km in 1 hour or more as I had little sleep the night before(3 hours).
After I finished the race, I realised that the distance was slightly short of 10 km. My Garmin watch measured a distance of 9.77km. I completed it in around 56 mins. I was surprised, never thought I could do it. Managed to run most of the time and stop only at water points. That’s even better than my previous personal best of 58mins 10secs which I got during straits times run 2017 (but the distance measured at exactly 10km)
Hydration consists of water and Lucozade but the water points wasn’t evenly spaced. First water point was at about 1.5 km and just over 2 km or so. Subsequent water points was spaced even further away because of the U turn. I didn’t have much issue with this but I guessed some runners may find it challenging if they started later (due to the heat) or took longer time. The race results were released almost immediately! I enjoyed the race because of the unique scenery and flat terrain which is good for PB (personal best). I transcended myself with an official timing of 56 mins 22 secs which is my new PB.
Finally, a big thank you to JustRunLah! for offering 5% off promo code for this race. I’m sure many will also look forward to what the new series will bring too next year! Transcend yourself!
19th Nov was a good day for the outdoor activities. There were showers the previous day, which resulted in an excellent weather condition for the 500 or so participants starting the walk & jog at 7.30 am at the Pasir Ris Park.
The event was organized by the Tampines Central CSC at $ 8 per pax, very affordable considering that the perks included event tee, isotonic drinks, buns and the finisher medal. There were even lucky draws at the end of the event! ?
The Walk & Jog
Participants were led to do warm up exercises before the start-off, after which runners chiong at the front while walkers like myself and my family started at the back.
The route began from the Central Plaza to Camp Site 1, U-turn and heading towards the other end of the park before turning back to the finishing point at the Central Plaza.
Along the walk we passed by mangrove swamps and were treated to scenic view of the sea. There were people enjoying the beach as well as cycling on the track. One plus point is you also get a feeling of ‘holiday mood’ when you see Downtown East and the chalets! ☺
We also saw chickens running around, though I am not sure if they were wild or domestically kept. There was no sign of wild boars too, even though we saw a sign board advising caution.
At the finishing point, we were given lucozade ? , sunshine buns, bottled water (this was also provided during hydration points) and the finisher medal. The lucozade wasn’t cold, but I guess it was all right as I just walked and wasn’t ‘shack’.
The lucky draw took place once all participants were back and rested. There were 10 prizes of Capital Land vouchers, ranging from $ 10 to $ 80.
Closing Thoughts
Though this event may not be as ‘glamourous’ as the usual races, I think it was well organized with sufficient volunteers and hydration points along the route. The park is scenic, without being too crowded in the early morning. Definitely a recommendation for families looking to bond together in a healthy lifestyle mass event!
Here are some marathon training mistakes you may be committing and how to avoid them. Marathon training time is precious – make the most out of your training schedule! Here are 5 common marathon training mistakes and how to avoid them.
#1 Targeting An Arbitrary Goal
You should be targeting a time that corresponds to your current fitness and training. Don’t just pick a number out of the sky! All too often, runners just pick a goal, a random goal – a sub4, a sub330 or even a sub3. We need to be targeting a goal that is realistic. Don’t set yourself up for failure. Targeting way beyond your capabilities also invites the risk of an injury. Instead, target a timing based on your recent race timings. I mean if you can’t run a sub 2 half marathon, how realistic is a sub 4 marathon?
#2 Neglecting To Practise Race Day Nutrition During Training
Neglecting to determine your refuelling strategy can cause gastrointestinal problems, cramps and hitting the wall. Your need to nail your nutrition strategy. You need to know which km you are going to take gel, how many gels in total, and when to rehydrate. Think of everything and test them out during training. Tweak changes to what suits you best, and mimic them as closely as possible during Raceday.
#3 Panicking After A Bad Workout
You have a bad day. You had a bad workout. You start to question your training and fitness. You question whether you are working hard enough. You try to run harder the next day to make up for your bad day. However what you should do is just to let it go. Everyone has their bad days. Instead take a more critical approach. Think why you had a bad day! Think what you could possibly be lacking in training and work on it. Is it that you’ve had not enough long runs? Or not enough strength workouts?
#4 Neglecting Recovery
Training for a marathon, your mileage would most likely increase. This means you would need to focus on your calorie intake for recovery as well. Your body requires sufficient fuel and nutrients to recover. If you’re not providing your body with proper fuel, your body struggles to recover in between workouts. You will start to lack energy for training. Eat more protein such as lean meat, eggs and beans to ensure optimal recovery.
#5 Not Practicing Pacing
Pace yourself, and pace yourself well – this is one of the most important techniques in marathon running. Running too fast in the first half can result in a disastrous second half. You will suffer. Try to run your marathon as even pace as possible. This is difficult. With the adrenaline rush and all. But marathon running is a game of patience. Practise your pacing during your training. Know your goal marathon pace, and practise this pace religiously in training.
The longer the distance, the more potential it has for something to go wrong – terribly wrong. Hydration is one of the things that could go wrong. It is well worth the time to give it some though and plan your hydration strategy to minimise the probability of failure. Here are 3 common hydration failures and how to avoid them.
#1 Dehydration
Dehydration is more likely to occur on a longer and hotter race, and especially if you lose alot of sweat. On a modern day race course, access to fluids, isotonic and electrolytes are so good. Don’t skip the water stations just to save a few seconds, but make use of them. Thirst is very powerful motivator to drink, don’t ignore it. But, the golden rule regarding to refuelling has always been eat before you are hungry, drink before you are thirsty. So make sure you plan out when you are going to hydrate yourself and stick to it. You shouldn’t really wait till you feel thirsty – because this could be too little too late.
#2 Overhydration
This is a state whereby you drink too much water or low-sodium fluids, further diluting the sodium levels in your body. Remember that sodium levels are already made low due to sweat loss. You can avoid this by taking salt pills to ensure that your salt levels are in check. Take in electrolytes and isotonic drinks in addition to water.
#3 Gastrointestinal Issues
GI Issues occur because blood flow to your gut is restricted and directed tow adds your working muscles. Blood flow is compromised, yet you are still throwing in a lot of food and fluid into your stomach. Digestion is compromised and hence making you feel terrible. This also happens when the ratio of carbohydrates to fluids is wrong.
In shorter distance races, isotonic solutions or hypertonic solutions are good for us. They contain about a 6-7 per cent carbohydrate solution. This is the same concentration or higher than that in our blood. However, during hotter and longer events our fluid needs may be much larger and hence causing GI issues.
Photo Credits: 5-a-side
It is hence recommended to take in hypotonic solutions – one whereby carbohydrate concentration is lower than that of your blood. Get your energy instead from solid or semi-solid food. This is much better than combining your fluid and energy needs in one. Know when to drink what!
I’ve attended all 3 years of the YOLO run since its inauguration. First year, I was impressed by the call to run free – to run unhindered. Liberating oneself by being shirtless while running was probably just symbolic. It wasn’t easy to be shirtless somehow for me. Especially when he had reached beyond 50 and had only started to run a number of months before the event and still have body fats in the wrong area. But still, I decided to do that in the first year because I wanted to contribute in my small way to charity – dollars donated to charity for each shirtless body.
Second year, I wasn’t feeling that well and I was also made more conscious of body fats by friends. But I did manage to get some new friends to run who had gone shirtless near the finish line. But I started to notice and wonder how exactly the organizer was counting the number of shirtless bodies. Third year, I almost did it again. Except that the whole marketing focus seemed to have shifted.
The marketing communication is, I believe, one of the more attractively worded ones :
“The YOLO Run is a fun and performance run event where participants are encouraged to free themselves, be a part of a run that gives back and also partake in a mass yoga session after the run. The spirit of the YOLO Run draws from the aphorism “You Only Live Once” and encourages participants to seize the day, not care about what people think, and free themselves from labels, stereotypes, body types and inhibitions. This action of liberation is signified by participants running shirtless and is supported by X-Change Republic (the creators of the YOLO Run) or the sponsors, through donations to the adopted beneficiary for every runner who runs shirtless. YOLO Run believes in the appreciation of life. Everyone only lives each day once, therefore when one is able to, he should always help those in need, simply because there could never be another chance for it.”
I believe in helping others whenever possible through whatever means. If you earn a lot, then chip in money, if you run a lot, then raise funds by running etc. Now, there is however another part to the equation, communicating well is one thing. Execution is the challenging part of it.
The first year it was just a fun event, the second year it incorporated the competitive run and this year there is the inclusion of the half marathon as well as the challenge to break the national record, with the possibility of taking home the Alfa Romeo. This, when one were to read closely the terms and conditions, would actually preclude the majority of the local running population. Still the hype was built perhaps.
When I turned up to collect the race pack on Friday, I was greeted by a long queue. I wasn’t exactly surprised because I have seen longer queues before. I have probably participated in around 24 events each year since 2015 when I took up running. So I thought this was also an indication of the crowd that would be appearing on race day. I was only reminded of the ‘lengthiness’ of it because I was collecting on behalf too, of a FB friend.
I explained to him the queue I was facing and at the same time too, I decided to share the queue status online so that other friends could be more prepared for the wait. It probably took me more than an hour 15 minutes or thereabouts, in the end. Still, I didn’t think that much of it because I had queued for longer in the past for other events. When I left, I thought the queue had reduced in volume somewhat.
But subsequent reports and updates by friends showed that the situation was getting worse, for its long wait and for the wrong sizes/unavailability of the ladies’ apparels. I read also the offer of alternative collection dates and then the cancellation of one of the days. This didn’t seem like a good sign of things to come.
On actual race day, I was early again, and was able to participate in the first wave of the 10 km race. But I saw in the distance that a crowd was still at the starting point. It turned out to be the half marathon runners. Their start time was delayed for more than 50 minutes. The one thing that struck me was that the F1 Pit was shrouded in darkness when I reached there before 6 am. Usually it would be all lighted up even with earlier start times.
For ‘popular’ races (and the size of the race pack queue is usually a good indication), I would follow my own checklists of what not to do. One, don’t use the deposit baggage if possible, so don’t bring too much stuff. Two, don’t depend on the toilet cubicle – so try and release yourself on the way to the venue at other public toilets if possible. I therefore didn’t go through the hassle and frustration that many runners experienced that day before and after the race itself.
We were flagged off after waiting for about 20 minutes after the start time, one of the longest I experienced. The explanation given was that there was a held up at the Sports Hub area. The organizer also apologized for the past week’s of frustration and unhappy experience due to the waiting time and availability of right sizes of the apparels. I thought that was a good gesture.
It was still a pleasant morning, weather had held. To me, the weather was better than the week before at Newton’s Race. Then a few hundred metres on, I saw a sign that said 1 km. I would have been blur as sotong if this was my first few races because I didn’t even wear a watch then. I looked at my Garmin and knew the sign was wrong. So I just dismissed the accuracy of the signs for this race (apparently it was because some of the signboards were meant for the GEWR race).
Then soon after we hit a hydration stop. As it was only 10 km, I didn’t worry about hydration as much. So I continued with the run. There were narrow stretches along the bridge but probably because I was near the front of the wave 1, I didn’t encounter any stoppages. But as I was running back in the loop, I did notice the narrowness of the route as I saw the oncoming crowd from the later waves.
There were a few more signs that seemed a bit out but I wasn’t depending on the mileage sign anymore as I looked more at my Garmin for this race. That aside, the run experience while it lasted for me, was still probably fairly ‘routine’ as in other races. Perhaps I have little expectation too. I noticed too there were more than the usual photographers too on this race.
So suddenly, when I made a turn, it seemed like the route was ending. It was just only 6 plus km ?! 6.94 km, my Garmin read as I suddenly saw the familiar scene of a finishing line and the counters. If it was 9.64 km, I would still probably think I was cheated of a 10 km race though more acceptable. 6.94 km was definitely a disappointing turn of events. Sudden Death, I termed it. I thought maybe there was an incident or something and runners were diverted. But everyone seemed calm and the volunteers were just handing out the medals as usual. I commented to another runner, the distance is only around 7 km ? Yeah, and most folks were just shaking their heads.
I took my hydration (Lucozade Sports and I believed there was Ribena too though I skipped that) then and walked off to cool down. That was when I saw a solitary figure behind the building, my friend Chris. We chatted and I would spare you the frustration we vented. We also talked about my recent races and some of his next year’s focus. So it was a pretty good chat amidst all the unpleasantness. I had to take a walk to Swissotel Stamford to collect the race pack for the Vertical Marathon since I didn’t want to take the long journey back again after going home. It was still early. I decided then I would just run the rest of the 10 km race and did another 3.5 km, also as part of the challenge I was still doing. After that, I walked back to the car park to take some hydration before I walked off again to Swissotel Stamford to collect the race pack.
I read all the ventings and the attempt to explain also by the organizer. I thought perhaps if there was time to cool down and have clearer explanation of what happened to cause the major delay of the half marathon, and the severe shortage of the distance meant for 10 km, it would perhaps put the ‘fiasco’ in the right perspective. It had its merits in its lofty vision though it might have somehow gone a bit wilder with its expansion into the ‘performance’ goal. I messaged the organizer on FB and emailed too, after being told that I should email instead. After waiting for a week and not receiving a follow-through response, I decided that I would just leave things as they were.
An explanation had been given about an external consultant giving the instruction to divert the route. I am guessing the consultant would have been given authority to make such decisions in the event of a ‘crisis’. It didn’t seem to be clear what the crisis situation was. The organizer needed more time to investigate probably too. Hopefully some lessons could be learnt from this situation still.
So the race pack collection, the handling and logistics of the ladies’ apparels, the queue management, the reported shortage of cups at hydration stops, the delay in the start time of the different categories and the unexpected diversion of the route for 10 km race, resulting in a severe gap from the planned distance would have contributed to a unsatisfactory rating for this race. And unclear accounting on the failures made it worse.
For runners, perhaps this was one of those ‘expect the unexpected’ race. I chose to run off the frustration that day to make up the shortage of distance. It was my way of handling my own frustration. After that, I would not let this mar my day. The running while we didn’t know that it was going to end at 7 km, had been the usual ‘experience’ for me. I was lucky to be in the front and not get caught up in the bottleneck and also not in the half marathon race. Everyone’s experience would be different and there would be different ways of handling the situation. Running parallels the life situation even as shown in such races. The organizer would need to resolve the crisis satisfactorily or hope perhaps with time, memory fades somehow. Still, lessons would and should be learnt.
YOLO (the phrase) extorts you to live your precious life wisely. That comes with all your perceptions of the different situation you had been through and how you want to live it. So make the wise decisions. Still, run safe and run happy in all situations. (Disclaimer: I have paid for all three years’ race entries and I’m not related to the organizer.)
On May 24th of 2015, the year which I got rather active physically – where I attempted them all: half marathons to full, aquathlons, Spartan races, OCBC Cycle, I also did my first official vertical marathon (National Vertical Marathon it was called then, 63 storeys) because I wanted to accompany my son. But it turned out that as we were in different category, we had very different starting times – a couple of hours’ differences. As memory faded, I forgot how hard it was to run up vs the usual horizontal plane and also mistook that I had climbed 40 plus storeys !
Recently again, on the last day of early bird, I signed up for the Swissotel Vertical Marathon (SVM2017). I did this partially because I had to skip the Spartan Beast Race due to my back injury. And I felt there was a vacuum. The other motivation was that I thought I would really like to see the Sunrise from the rooftop and dedicate this marathon to my father who would have turned 82 years old just 3 days before this event. As it was, by coincidence, I also dedicated the 2015 vertical marathon in his memory because he had left us 4 years then on that very date, 24th May.
Overview of Event before I dive into a narrative of sorts.
Seize the Day, Catch the Sunrise is the theme. Catchy and attractive, but disappointing when due to reported lightning alerts for some of the first category and most of the veteran men’s at least, we didn’t get to the top – read below for more.
Personally, I was surprised that the non-competitive group was the first category to start off so maybe the focus was to let those who wish to take a more relaxed climb and enjoy the sunrise for a premium ?
Race was well organized – not much waiting time and collection was conveniently at one of the rooms in Swissotel itself.
Race Pack was ‘attractive’ in my opinion. The backpack with the Swissotel building was a nice change from the usual running race drawstring bags and the tee was of a nice bright red color with interesting design.
Race started on time, a bit earlier for men’s veterans but nobody was complaining because there were early birds like myself. Unfortunate thing was the false alarm of the lightning alert because seriously I didn’t see any signs of bad weather. Still, for the safety of all runners, I have to accept this.
Hydration was sponsored by both Polar and Pocari Sweat, provided at the start and finishing point. More than adequate.
Volunteers were cheering at almost every few levels, and very helpful, providing hand held fan when they saw some of us sweating and fanning with some big ‘cardboards’ or something similar.
Overall Rating, I would rate it 7.5/10 still. And onto the narrative …
Race collection was pretty much a breeze – took a few minutes especially in contrast to YOLO run then, the week before. I have yet to blog on YOLO Run because I was awaiting some information back from the organizer – will follow up later. In fact, that day, I finished the YOLO Run very early, and I decided to stick around the area till about 10 am to collect the race pack from Swissotel itself. I walked from the race site to the hotel and sat in the lounge there for the volunteers to get ready.
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One volunteer suddenly talked to me. Turned out that she was an ex-colleague. Somehow she had seen me several times during race pack collection and recognized me from my old working place. She made the observation that I was not active in running while working there. I told her she was right. I didn’t even like running then actually. She was soon called to man the ‘counters’ and after waiting for a few minutes, I joined the queue for the race pack. After collecting the race pack, I waved to the lady and left, thinking I do have a lot of volunteer friends from the races these days.
I thought the back pack and the bright red tee from CompressSport was rather attractive in this race pack.
I woke up at 5.00 am, attempting to sleep earlier the night before. As usual I wasn’t very successful. Still, I think I was getting used to race day routine. Looking at my schedule, for every weekend since October 7th, it was always a race day except for one week where I took a break and first week where there were two races.
I reached the venue early and the first category was getting ready for flag off at 6:15 am. The first group was non-competitive and meant for those who wanted to go up to catch the sunrise. The second category was the Veteran Men (ie my cat), to be flagged off at 6:50 am. So I thought it was good that they were giving priority to veteran to have a go at catching the much harped upon sight at the rooftop.
After almost 3/4 of the first cat had gone off (in waves of 4 and subsequently bigger groups), the DJ said due to lightning warning, there was a possibility that the race would end on the 69th storey instead. I had heard no thunder nor saw any lightning nor any dark clouds nor experienced droplets of rain falling on my head. She also said, just a maybe so perhaps it would still be clear. I didn’t think too much of it because the weather was pretty good.
I had brought a pair of old gloves to protect my hands because I had injured my hand while pulling on the rails of the stairs. Looking back, I had only trained by climbing stairs 5 times before this actual race. The first 4 times were between 10 to 22 storeys, and the 5th was up to 44 storeys and this was over a span of about 4 weeks from mid October, so about once or twice a week at most. Most of the activities the last 43 days had been spent on running.
I was in the 6th row of 4 persons when our category were flagged off. Blare, the trumpet went off. I ran a short stretch and then up the first flight of stairs. I used my hands to pull myself up as I covered two steps at a time. Think on the 7th storey or thereabouts, we ran a very short landing and then up the stairs again. Reached 10th storey, climbed, climbed then I saw 20th storey. 30th storey, I was feeling the heavy thumping of the heart against the rib cage. Breathe..breathe.. then I looked up and it was only 34th storey, not 40th. Continue to go up, breathe, move, breathe, move. 40th storey, 45th…
Suddenly it was 60th storey… but I was already almost bent over, and breathing very hard, though I was sensing that the finish is close by and getting ready to ‘sprint’ with last efforts. 63rd, 65th… then I thought I was just at 68 or 69th, and the volunteers were standing on the stairs leading up and pointing to their left. So I started to walk quickly and then bang again.. (almost like YOLO 7 km for 10 km race). Finish at 69th storey – sudden death ! Lightning alert so race stopped at 69th storey. No rooftop. I had carried my smartphone in vain. BIG Disappointment in an otherwise well organized race. A volunteer hung the medal over my neck. I forgot to stop my watch so I pressed the button too.
I joined the small crowd which was there and walked around briskly to look for the window views. Didn’t look like it was raining out there. Anyway, I took a few photos and then caught my breath again. I took the Pocari Sweat and finished a bottle. I took another one after walking briskly again. Then it was time to take the lift and go down.
Then I heard a young man saying to an old man:’Wah, if you can do it, then we have to be able to do it too.’ The old man asked ‘Why ?’. There was an uncomfortable pause. They were behind me so I didn’t turn around. The old man answered himself, ‘Oh, because of my age ?’. I walked into the lift and turned around to look. Guessed the young man was probably mid 30s. He said, ‘Yes, you are a good example so the young should follow.’ Okay, at least recovered a bit with that.
I thought to myself, sometimes there is an art to a conversation and you can’t just blurt out whatever you think of first hand. Anyway, somehow it ended up I was walking with the older man down the escalators. He asked me if it was my first time so I said it was first time for Swissotel and he said he had done it a number of times. He seemed to be someone who exercised very actively. He was 81 years old, proudly saying he was born in 1936. That was one year after my father’s. I just said so. After he asked how is my father, I explained my father had passed away already. Oh, sorry.. it’s ok.
We then continued to talk about ways of keeping active. I asked if there was a chance that he was the oldest in this race. He said he wasn’t sure. He was eager to check his results and I told him that it was announced that the results would be available within 2 days. We saw the information counter on the ground floor, and I suggested that he might want to check with them too. The volunteer told him that it would be available within a day.
We parted and I left for home. I thought it was still early so I went for another 2 km run. But realized that the climb did end up with me quite spent as I wasn’t able to keep my usual pace. So in my ongoing challenge to complete running 500 km in 86 days for charity as a SCS athlete, I’m currently at 239.25 km on the 44th day. Running slightly behind in terms of average per day if I were to run every day. Will catch up later as I still have two more races to go, the last one being the full marathon in December.
(Afternote : I had looked up my ‘records’ of the last vertical marathon after the race. Somehow at the back of my mind, I thought I had done only 40+ storeys in the National Vertical Marathon at One Raffles Place Building – it was in fact 63 storeys and I had done that in more than 18 minutes. This time round it was 69 storeys and I had done it in 16:32 min, unofficial record for now ! So it is possible to improve even as you get older each year if you put your heart to it. Would have been nice to be able to say a belated ‘Happy Birthday’ to my dad if he was around still !)
Some fitness routines can get mundane and boring. Sometimes we need something to spice it up – to make working out fun and interesting. Here are 5 really cool inventions that will change the way you see fitness. They take working out to a whole new level of fun!
#1 The Frog
Photo Credits:
The frog looks like so much fun doesn’t it and it also gives you one heck of a workout. The horizontal shape of The Frog targets your every muscle group – from hamstrings to quads to your core. You will feel the burn. It is a great overall workout and so so fun. Imagine frogging around the gym
#2 Interactive Boxing Machine
Photo Credits: Bless This Stuff
This is indeed a fitness revolution. With boxing, you burn tons of calories. It gives you a high intensity workout mixed with martial arts. Your mind has to be alert, making the workout a whole lot more interesting. You probably won’t even notice an hour flying by. It really works your body, mind and soul.
#3 Laddermill
Photo Credits: Laddermill
We all love climbing things when we were kids. The Laddermill is a never-ending ladder. Imagine climbing a ladder, that never ends? It’s a great workout that works both your upper body and lower body and gets your heart rate up as well. It’s a strength and cardio combo workout that brings you back to your kid days.
#4 Quiet Punch
Photo Credits: prweb
Quite punch is a compact boxing pad that conveniently fits in any doorway. This means, you can workout anywhere – be it at home or even at work. You get in a super upper body workout while working your heart at the same time. No excuses now – you can workout, anytime, anywhere!
#5 Treadwall
You’ve heard of the treadmill, and you’ve heard of the climbing wall, and when they are both combined, we give you the treadwall. The treadwall, is a climbing wall that never stops – it works like a treadmill. It is a vertical workout that gives you a great upper body workout and the fun adrenaline rush element at the same time.
Hi all! My name is Thomas Lee, hovering in late 30s with extra fats around my waistline. ? I used to run quite frequently at East Coast Park a few years ago. Running really helps me to de-stress and clear my mind.
In late 2015, my toddler daughter did not like to walk and always pestered me to carry her around. I started to experience sharp pain in every step I climbed up the stairs and doctor prescribed Glucosamine and advised me to stop running and carrying my daughter for the next 12 months. I have also tried other methods to reduce the pain such as buying a new pair of running shoes, but the pain did not go away. Ever since, I gradually cut down all my exercise activities and hence grew sideways.
I knew about V8Runners from the Vue8 Facebook posts by Stanley Tan. My work requires frequent travel and because of that, I am not at home with my family on weekdays. Hence, weekends are always reserved for family activities. The Sunday morning 7am timing for V8Runners is great and does not affect my other family activities, therefore, I decided to join in the running sessions and at the same time, I could get to know my other neighbors in the kampung.
I have joined V8Runners since the 1st run till today and will continue this weekly activity. Running with a group helps to motivate one another. After every run, although I still feel a little pain on my knee, I love the feeling that my body is refreshed. At this moment, I know that my legs are still not ready for long distance runs. However, in the near future, I hope that my knee pain will be gone and I am able to sign up for running events.
The 2017 Foremost IRONMAN 70.3 Thailand will welcome it’s biggest field of professional triathletes ever when 34 Pros line up alongside 1,248 Age-Groupers for Thailand’s iconic IRONMAN event on 26th November in Phuket, the centre of triathlon in Asia. The warm waters off Bang Tao Beach and signature tough, yet beautiful, bike and run courses have made the Foremost IRONMAN 70.3 Thailand a favourite for triathletes from around the world who wish to combine the tropics with an IRONMAN event. Come gun time, it’s game face on for all and the 22 Male Pros and 12 Female Pros will square off for a share of the USD15,000 (approx. 500,000THB) prize purse.
In the male field, the race is open for the taking. Last year’s third placer, Tim Van Berkel (AUS) is back off a solid 15th at the 2017 IRONMAN World Championship in Kona, Hawaii and appears an early favourite, while fellow Australian Braden Currie, who won 2017 IRONMAN New Zealand and also competed at Kona, is looking to make his mark in his Thailand debut.
One to watch out for is Canada’s Brent McMahon. Having recorded the fastest IRONMAN debut ever (winning IRONMAN Arizona in 2014), McMahon set the course record at IRONMAN Lake Placid earlier this year and despite a disappointing DNF at the IRONMAN World Championship, is fit and looking to make amends at the Foremost IRONMAN 70.3 Thailand.
The male talent is deep and expect strong performances from Guy Crawford (NZL), Sebastien Jouffret (FRA), Michal Bucek (SVK) and many others, as well Phuket’s adopted Italian sons Massimo Cigana and Alberto Casadei, who as regular competitors in Phuket are looking to shake-up the Pro field this year.
In the Female Pro field Amelia Watkinson (NZL) returns to defend her title after a stand out win at the 2017 Cobra IRONMAN 70.3 Philippines earlier in the year, while last year’s bridesmaid, Phuket-based Dimity-Lee Duke (AUS), is hoping to go one better this time. Also looking to better her 2016 performance is Parys Edwards (GBR), who placed fourth last year and arrives in good form with a second place at 2017 IRONMAN Wales to her name, while 2016 and 2017 ITU World Triathlon Series World Champion Flora Duffy (BER) is definitely one to watch.
Immogen Simmonds (CHE) competed as an age-grouper last year, won her category, finished second female overall and beat many Pros in the process. Now competing in the Pro ranks, Simmonds comes into the event in hot form following a second place at IRONMAN 70.3 Xiamen in China last week and is looking to end her season in style with her first IRONMAN win.
For the almost 1,500 age-group triathletes from 68 countries, thirty age-group qualifying slots are available for the 2018 IRONMAN World Championship in Kona, Hawaii and thirty age-group qualifying slots for the 2018 IRONMAN 70.3 World Championship in South Africa.
Returning to Phuket for the second year, the 2017 Foremost IRONMAN 70.3 Thailand is organised by Sunrise Events (Thailand), the Title Sponsor is Foremost with Major Sponsors FBT and Fox Sports, and support from the Sports Authority of Thailand and the Province of Phuket. Event Partners include Angsana Laguna Phuket, Bangkok Airways, Thanyapura Health & Sports Resort, Gatorade, Pepsi, Aquafina, Bollox, UFC, Cetaphil, Zoot and Kitbrix. Media Partners include Mthai, Phuket Cable, The Phuket News, Phuket Bulletin, AsiaTri and FinisherPix.
DO YOU have a hard time waking up for an early morning fun run? Is the morning sun too hot for you?
If so then check out the inaugural Clark Sunset Marathon that will be held on December 9, 2017 (Saturday) at the Clark Parade Grounds starting at 4:00 PM. The novel race presented by the Tourism Promotions Board, Clark Development Corporation and organized by Runrio Events offers runners a respite from the hot weather, pollution and the Metro Manila traffic as they travel around the Clark Freeport Zone and then get treated to the Clark Sunset Music Festival at the finish line featuring top DJs Tom Taus and Ashley Rivera dishing out their brand of beats.
Runners will also get to experience a new AIMS-certified course thus allowing them to use the race as a qualifier for major international races like the Boston Marathon. The certification is also sure to draw interest from overseas runners as Clark has the Diosdado Macapagal International Airport coupled with sufficient hotel facilities and road network as well as a host of tourist attractions.
Aside from the main 42.195-kilometer marathon, runners may opt to join the side events of 21, 10 and five kilometers. Online registration is now ongoing until November 25 at www.runrio.com while onsite registration will be held at Garmin branches located at SM Mall of Asia, SM Megamall, SM City North EDSA, Uptown BGC and Alabang Town Center and at Cycles and Brew located near the Clark Parade Grounds.
Cash prizes as much as PHP 100,000.00 await the overall champion of the marathon while the fastest Filipino will receive PHP 30,000.00. All runners 42, 21 and 10km runners will receive medals while 42 and 21km finishers will get an additional adidas shirt.
Registration fees are set at PHP 1,800.00 (42km), PHP 1,400.00 (21km), PHP 850.00 (10km) and PHP 650.00 (5km) with the rates doubling for overseas runners. The race kit includes an event singlet, race bib, loot bag and ticket to the Clark Sunset Music Festival.
The CSM is just the beginning. Clark Development Corporation’s Noemi Julian bared during the recent media launch that CDC and Runrio just inked a 10-year memorandum of agreement to hold fun runs and other events in the area thus assuring that the CSM would grow and achieve its goal of being one of the premier destination races in the region while promoting Philippine tourism.
“An escape from the stopwatch tyranny of PBs and split times, this (the book) is a reminder of how to run for sheer joy.” – Runner’s World
This was the quote that ended my last blog in 2016 and for the whole of 2017 I stayed dormant mainly due to injury and re-injury. There was nothing to report but ‘bad’ news and more ‘bad’ news. So, I decided to give blogging a break and focus on my rehab for a possible comeback end of 2017. What I did for the large part of the year was slow and short runs and only tried out a couple of short 5k races. Although it was uneventful, I was able to just run for the joy of it and took time to do other stuff, e.g. strengthening and rehabilitative therapy.
In August, sensing that I may be on the mend from my injury, I decided to write in to JustRunLah to see if I can get a promo code to sign up for the last of the Performance Series 2 at Changi. This race on a new route was scheduled to take place in early November, giving me ample time to prepare for the race. I was grateful that they gave me a slot at a good discount and that gave me motivation to really focus on coming back strong.
Race Pack Collection
This was one of the fastest race pack collection I ever had. Although it was a small counter but I was in and out of the place (located at One Raffles Place) on a Saturday afternoon within 5 minutes. There was absolutely no queue at all. The goodie bag was no frills which to me was good. I rather organisers spend the money on the logistics for the smooth running of the race than providing freebies that do not contribute to a good running experience.
Pre-race Preparation
To get myself geared up for the race, I debated with myself if I should attempt a trial 10km run prior to the actual race to see how my body and recovering injury responded to the distance. I thought long and hard over this and finally succumbed to my heart to do a relatively slower 10km two weeks before the actual race. As it turned out, my plantar fasciitis did not worsen, neither did my legs and body fatigued too much. Happy with the trial, I went on to gear up with shorter runs below 8km.
Race Day
Sleeping fitfully the night before the race, I woke up early at 5am to prep myself. The usual one toast, one banana and one coffee – my essential trinity breakfast, was what I needed to get ready for the race. Weather forecast the night before predicted rain but it turned out to be fairer than expected. I took a ride from a fellow running friend, Mike and arrive at the race village about 30mins before flag off time. There was surprisingly ample parking space at the start line. This was really helpful for those who drove; no hassle whatsoever. The organizer also housed the information counters and sponsor booths in one of the warehouses next to the Changi Exhibition Centre. I supposed this was where they intend to hold future air shows in Singapore. Mike and his sons went on to the start pen while I had to pay my routine visit to the toilet before the race. I only saw him later at the medal collection point.
The Race
Morning light began to dawn on the runners preparing at the start pen. With music blaring away, and a few more diehard ones stretching away, I made my way to the front. I wanted to get into Wave One to avoid the crowd in later waves. I was told that one side of the road would be closed for the race so this meant there would be sufficient room for all runners to maneuver in either directions.
The road stretched out long as far as my eyes could see. It reminded me of my NS days at SAFTI when I used to run the 10km route along Pioneer Road. It was a DNF then, but not today. I hoped I could better my timing from my test run two weeks earlier. I breathed a grateful prayer: “Lord, thank you for such beautiful weather this morning and a completely flat course for my comeback race.”
As the 10k runners prepared to be flag off, we welcomed and applauded the winner of the 21km category coming in under 80mins. Incredibly fast. Of course, these are elite runners whose bodies are toned and streamlined for running. Some of us who are slower will probably take that amount of time to finish a 10km course! Nevertheless, as amateur runners, it is always silly to compare and compete with others. I snapped back to reality from my runaway thoughts when the emcee started the countdown.
The horn sounded and we were off. The elites sprinted off while the rest of us jostled our way through others to get ahead and find some space to run comfortably. Mindful not to get ahead of myself, I settled to a comfortable 6:15 pace and slowly worked myself towards each km marker. I wasn’t aware of my increasing faster pace until I glanced at my TomTom. Can I sustain this pace? I had not done this pace at this distance for more than 6 months and no basis to think I could. But I felt good so I decided to go with the flow. I also met Kenjoe, one of the JRL bloggers, also running buddy, at round 2-3km mark. As I passed him, I applauded him and gave him the thumbs-up. We saw each other again when I did the return loop; it was good to see him keeping up a steady pace. Waved at him and later caught up with him at the finish line (but no photos, sorry bro!)
Midway to the U-turn, I met the 21km pacers coming back on the return route. Some of my friends whom I met on Instagram who amongst the pacers. I called out to them when they passed me. Those who the 2:30 pacers. Seeing familiar faces put a spring in my strides and for a moment I was running faster. I quickly checked myself to conserve energy.
Frankly speaking, the route was boring, unlike the Farm route from the 2016 Performance Series. There was practically nothing to see, save some cycling enthusiasts and far away planes over our heads. It was just trees, lampposts and the road ahead of me. So, I started to notice the different runners that I overtook and thought what were the reasons that made them wake up early on a Sunday morning and drag their legs for a 10km run. What was their motivation? Could it be for fitness, fulfilling a dream or responding to a dare from a friend? Even as I was pondering over this question, the U turn came into view.
After the turnaround, time somehow began to speed up. I noticed myself picking up speed again without putting a strain on my strides. Soon, someone from the other side called out to me. It was Rebekah, a fellow blogger from JustRunLah! too. She was all decked out in her spiderman (or woman) attire, running under the Superheroes banner. Waved and smiled at her and making a mental note to catch up with her after the run.
Someone commented later that the water points were badly spaced out (I think it’s more for the 21km runners) because I did not use them until around the 8km mark. That pit stop for water cost me almost 1 min of my timing, but it’s okay. Looking at my watch, I knew I was averaging less than 6:10 which means that I had already met my target timing of 65mins. The road began to turn left which meant that the finish line was in sight. As I neared the finish, I realized that the distance was going to be 200-300m short of the intended 10km. As the runners went faster towards the finish, I did likewise. After passing the finish arch, I ran a bit more just to fulfill the 10km – haha.
Post Race Experience
For the first time in a race, the medal and finisher tee collection booths were at least 400m from the finish line, right inside the warehouse, right next to the stage. In a way, this was good. It was sheltered and away from the sun and any possible rain. However, as more runners finished and gathered inside the warehouse, the place was getting stuffy. Drinks were aplenty and there was even a queue for people who wanted a neck and shoulder massage (sorry no full body scrub down.)
After collecting my medal and finisher tee, I walked around, stretched a bit and cooled down. Then I decided to go look for the Superhero Rebekah and some of my pacer friends. Here are some photos with them.
At around 8.45, the sun was still hidden behind the clouds. There was a gentle breeze and overcast skies. No rain was imminent. All the finishers were enjoying catching with friends, taking wefie and boomerang jump shots. There was much celebration and mutual congratulatory messages were offered. As the curtains descended on this year’s Performance Series, many were be wondering if TPS would make a comeback again in 2018. Will it include a marathon category, which means a logistically humongous task to stage, let alone draw runners to participate? It is still anyone’s guess.
Closing Thoughts
There is still one more race in my bag before I close the year 2017. It has been a year of ups and downs and a very humbling experience for me. Injury will always humble a runner, whether professional or amateur. It has a way to cut us down to size and make us more humane when we thought we were invincible. And I am very thankful and grateful to God who gave me this humbling experience and also lifted me up again in His timing. TPS Changi was the race that He commissioned me back to racing. Now I am more convinced and persuaded that I run because He enables me, not because of my own training or fitness. And thus I dedicate this finisher medal and tee to the Lion of Judah.
In conclusion, let me share this quote from the www.ilovetorun.com. Runs and races will come to and end; but running does not. Looking forward to my next sharing. Meanwhile, run safe and run happy!
You may also follow me on Instagram @twtwriter for more updates on my running journey.
We runners need to fuel ourselves well to be able to go the extra mile. What we put in ur body is very important. Here are 6 simple rules to ensure you are fuelling yourself in a proper manner!
#1 Go Empty Sometimes
If you’re doing an easy run or anything less than an hour, try to go empty occasionally. It trains your body to use fats as a source of energy instead of carbohydrates. Running empty means your body will first tap into the carbs stored in your glucose and liver. But once this starts to run low, it taps into burning stored fat. Fat however is oxidised slower as compared to carbs. So if you’re planning a steady state exercise for about an hour, you wouldn’t have a problem – your performance won’t suffer from running empty. However,if you’re doing a high intensity workout, it is not possible to mobilise and oxidise fat fast enough.
#2 Eat Simple
Keep it simple pre-workout. Fuel yourself with something your body is familiar. It’s best to always reach for the same pre-workout snack to allow your body to familiarise itself with it. Grab something that is easy on your digestive system, something high in carbs, low in fat, and low in fibre. Grab a banana for instance!
#3 Eat At The Right Times
Eat at least 30 minutes before your run such that you won’t be hit with gastrointestinal problems. Allow time for your food to digest. Post-workout, make sure you have something to eat within the 15-20 minute following your run. This is to kickstart the recovery process. And it is also during this window that your body absorbs nutrients at it’s best. Bring along a packet of chocolate milk or a banana or an apple to munch on.
#4 Drink Up
Make sure you are well hydrated throughout the day. It is very easy to mistake thirst for hunger. So drink up to avoid snacking unnecessarily on crisp or chocolates or even ice-cream. Make sure you are drinking at least 2-3 litres of water everyday. This is the baseline. One way to ensure you’re drinking enough water is to track the colour of your urine! If it is too yellow, you know you need to drink more water.
#5 Eat A Balanced Meal
Make sure you’re meal contains sufficient carbohydrates, protein, healthy fats and fibre. Dedicate approximately half your plate to carbs, a quarter to protein and the rest to healthy fasts and fibre. Fats aren’t fried chicken skin – it is more like fats from avocado or olive oil.
#6 Cut The Rubbish
Try to avoid eating crisp, chocolates, and all the high sugar high fat food. The secret lies in getting rid of them in your house. This reduces your temptation and likelihood of snacking. Instead fill your house with healthy snacks such as nuts, edamame, greek yoghurt or fruits. Opt for the healthy option!