8 Legends, 8 Great Workouts [Part 1]

October 2, 2017

You don’t get to be an elite runner or an Olympian without a few lung-busting workouts! Most elite athlete’s have their very own staple workout, or favourite workout. Check them out and hit the roads to try them our for yourselves.

#1 Steven Moneghetti

Photo Credits: Alchetron

4 time Olympian Steven needs no introduction. He made famous the Mona Fartlek. This is essentially a fartlek session which Steven describes as a solid session that could improve his speed as well as endurance and stimulate an ability to change his pace mid-run – something that would help him in his races as the Africans have the love of surging mid run.

Workout: 2 x 90seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds – with a slower tempo pace recovery of the same time in between each repetition. This workout takes only 20 minutes. Note that the recovery tempo pace is a floating pace, not a jog. It’s meant to be tough!

#2 Craig Mottram

Photo Credits: ABC

He is known as the Big Muzungu which translates to big white person. He towers over the Africans, earning him his nickname. The highlight of his career is beating reigning Champion Eliud Kipchoge at the 3km at the World Cup in Athens in 2006 with an impressive timing of 7min 32.19s which mind you still remains an Australian National Record.

Workout: The Gammoudi (Mottram Style) 2 sets of the following – 3km (running each kilometre faster than the previous), then 10 x 200m with a 30s recovery

#3 Andrew Lloyd

Photo Credits: Sporting Heroes

By 22 years old, Andrew had already won 3 Melbourne Marathons and came in Champion once at the Gold Coast Marathon. His is known for his last kick. He credits his last kick to the following session. The session is targeted at giving him the endurance, and still making sure he had the ability to finish the final lap – fast, very fast.

Workout: 4 x 1600m, with 400m recovery jog. Take a 5 minute break, and then, 4 x 400m wind downs (each 400m getting faster) with a 2 minute recovery.

#4 Ben True

Photo credits: Boston Globe

He excels in the World cross Country Championships, taking the Silver Medal. Ben True has a favourite workout called the Michigan. This mixes speed with tempo, forcing the body to learn to recover at tempo pace.

Workout: 1600m interval, 2000m tempo, 1200m interval, 2000m tempo, 800m interval, 2000m tempo, 400m interval. The key here is that the interval gets harder though the tempo remains a tempo.

My New York City Marathon 2017 Chronicles

i_Sam

September 29, 2017

January 2017. It was early this year when I came to know of New York City Marathon. It appears that I am very much still a newbie as a runner that I just learned about the world major races. I have been around this city once a couple of years back and I find it to be an amazing city with all the famous landmarks right before my eyes. It was a pity I did not get to race here that time as I chose to explore it by walking around and snap pictures instead. It was in May that year too that I had my first ever overseas fun race in Chicago, a short 5km (Move for the Kids Run 2015). I just started getting hooked on to running back then.

On 18 Jan, registration for the New York City Marathon opened. I have waited for this counting down days until I can also try my luck out of the balloting. It was very difficult accessing the race website that opening day as if the whole world is trying to register all at the same time. I was working that day too and I was quite skeptical as to whether I can get myself registered because of the thought that whoever registers first gets a slot first. I crossed my fingers and prayed as I clicked ‘submit’ later in the afternoon after numerous unsuccessful attempts in the morning.

February. Days went on and I have forgotten about New York marathon but pressing on to be a better runner continued. Long runs with the Pinoy-Sg Runners and solo exploration runs in my own pace went on plus the weekend races, something that I always look forward to after a long busy work week.

March. March was a little unforgiving. It started with a sad news – I was not chosen to run the NYC Marathon. It was sad. When can I ever get lucky with this system? A great deal of events took place and kept me occupied. Work became more stressful as the financial year comes to a close. A Tokyo family trip was planned for the school holidays too while training for Sundown Marathon happening this month. All these kept me busy and forgot about the NYC marathon for a while.

I learned about Team For Kids while I was still on denial that I kept checking back the email. I found hope for me to enter the marathon! There were other options for those who did not make it through the balloting. Guaranteed entry can be acquired by signing up with either a marathon package with travel partners or by running more meaningfully by raising funds for a list of non-profit charity organizations where one of them is Team For Kids.

Determined to get a slot, I studied which one should I go with and yes I chose to raise funds with Team For Kids. It was not an easy decision but I prayed for it and I felt that children generally needs guidance and help regardless of whether they are ill-stricken, with special needs, orphaned, abused or under any calamity. They are the future and I felt strongly that we do not choose who to help. It could be our family, friends or even complete strangers. With a fundraising goal set at US$2665 (SG$3600) for a guaranteed entry and with 7 months to work on it, I felt it was not really that bad at all. I was given the invitation code to register for the marathon after confirming my TFK pledge and I became the happiest runner that day I was able to get and confirm my registration for the 2017 TCS New York City Marathon –one of the World Major Marathons!

April. After being accepted by New York Road Runners and Team For Kids, I immediately broke the news to a few friends who are living in the states. They were the first in line whom I thought of before I finally decided to push through this marathon via fundraising. Secondly, the local running community. I slowly informed my prospective donors as advised by TFK. I made my donation page appear public slowly on social media mainly on Facebook and Instagram and I received mostly positive feedback and encouragement. Some pledged and some immediately and selflessly donated right away. I did a fair start in fundraising. The work has just started. TFK was quite supportive too as I was sent with the official TFK singlet right away and I was able to wear it at the Income Eco Run 2017 where I got a PB. I ended the first month of my campaign with about US$700++ raised.

May. Time went on and my usual weekend long runs and races went on too. I worked out a schedule that I thought of making it a routine. Mondays are my rest days and were reserved for my weekly spiritual family gathering. It is like a church service but only smaller where about 4-7 of us meet every Monday evening and meditate on the bible. Tuesday evenings, I run 10 kilometers on my own while Wednesdays are with my CBD group alternate with my PSR group, usually leg and core workouts. I try running from workplace to home (16-20km) every Thursdays. Friday is of course spent with family. Saturday morning is a swim with my little miss and Sunday morning is for long runs. As I do shifts and works sometimes on weekends and holidays, I try to be flexible. Working in a hospital lab operating 24 hours and training is not easy but I do enjoy the challenge not forgetting family time and church.

Kindness ambassadors at the Kindness Run in May

One of the weekend long runs with the PSRs in June

June. I paused from training though I should not as the Gold Coast Airport Marathon 2017 is taking place in 4 weeks’ time. June is an annual affair for us to go back to the Philippines and spend time with our families. I did sign up for a short 10km local fun run (Philippine Independence Day Flag Run) happening in one of the major cities in the Philippines in order for me to stay motivated and run and to somehow continue training for GCAM. I was able to run a couple of times but festivities, reunion with friends and food everywhere cannot be avoided, even alcohol. In fact, I had a few bottles of light beer the night before the run I signed up with flagging off at 4:30AM on a torturous hilly route. Ran badly but enjoyed still as it was my first local race! (Read on)

July. Fundraising progress skyrocketed this month to about a thousand plus. But it went stagnant after. I realized asking people to donate is quite embarrassing but I feel that the embarrassment does not equal to the fulfillment and joy underprivileged kids will get. This has kept me going although I also felt like an annoying weekend program who kept on posting about the same stuff on social media. I just have to hang on though. It will be October 5 soon and all these will be over.

Ronins at the Gold Coast Airport Marathon with Coach Lexxus in July

Earlier in July, I took part at the Gold Coast Airport Marathon. I felt prepared mentally. That was all I can do. Honestly, I was physically underprepared. I trusted on the cold weather to help me get through. I went on steady at 5.30pace but I was only able to keep it up until 21km mark. My pace went down to 7mins to fast walking if you consider it fast. Experienced multiple cramps and my nips almost bled. Finished at 4:30, a PB but way behind my goal finish time. I promised myself then that I will do better in New York.

One of the pacers at the Race Against Cancer 2017 in July

Earlier on, John Suhar, manager of the TFK Members’ Spotlight blog emailed me for a TFK Interview. →Read on
And yup I have shared about my running and the running scene here in Singapore.

August. This month I embarked on a more serious marathon training. My Filipino friends definitely will prepare for Standard Chartered Singapore Marathon which is a month before NYC. It is not easy to train alone more so on running long distances. I followed a 3 month training program I got from the internet and it did perfectly fit on Mizuno F1 structured program set by my long time coach Lexxus adding speed works, intervals, endurance and hill repeats training 4-5 times a week. It was a busy month but I still make sure I keep up with my training calendar.

Was a pacer for the Craze Ultra in August

September. I am at US$1800 out of the $2665 at the opening of my birthday month. It is the last month of fundraising. I feel so stressed but still optimistic in a way. I am hopeful but I don’t know how to ask from people and friends who are aware but seem to keep silent about it. I am really grateful for the people who have supported my fundraising without any doubts. I always make it clear though in my posts that there is no amount that is too little and is not appreciated. Just throw in 10 or 20 bucks on the TFK donation link and it will be a great help to them. It can make a difference. Donation not over yet until 5th October!

As for me, I am currently in the process of arranging my travel plans. Work and training goes on and I am trying to be extra careful too as I start to feel some pain on my right shin, a nightmare for most runners. Few weeks more and I will be racing in New York, my first World Major run. Thankful for the tips on the run, how the course was like and so on from friends and previous NYC Marathon finishers. I am looking forward to get my target finish and execute a good pace plan on this race.

Training goes on with these happy bunch.PC Carol Goh

Watch out for part 2 as I will be sharing my experience and how running for Team For Kids will be like!

5 Biggest Benefits of Keeping a Race Diary

Mel

September 28, 2017

Keeping a race diary could be the extra you need to give your running the extra push. A race diary is a personal record of events – past and upcoming. This can serve as a coach as to how you can make the most out of your training. Performance trends that can’t be seen on one single occasion becomes clear over the course of time in a diary. Here are 5 biggest benefits of keeping a race diary!

#1 Updates Of Upcoming Races

Have you missed a race you’ve really wanted to do because you are so swamped with work you didn’t even know the existence of the event? An inclusive race diary has all updates of upcoming races. Looking for an event to join on the 8th weekend, just scroll though the race calendar and pick from there. Never miss registering for a race – no more!

#2 Record Of Previous Races

It is good to have a record of the timings you have posted in previous races. You are able to set realistic goals from your records. You don’t want to be setting far-fetched goals. For instance, if your previous half marathon personal best 2 months ago was a sub2 half marathon, setting a sub130 half marathon for your upcoming half may be a too far a stretch. With a realistic goal in mind, you are able to set your target pace well and pace yourself much better in a race.

#3 Measure Progress

Having a race diary is a great way to measure progress. You are able to tell just how much you have improved as compared to your very first marathon for instance. Being able to see your improvements in front of you really serves as a great motivator for you to keep on going. Documenting and seeing your progress gives you that excitement to go out and do more, achieve more!

#4 Reflect On Races

When you have to pen down your race strategy, your pace throughout your run, you are able to reflect back on your race and perhaps find out how you could have ran better or maybe pace better? You pen down how you feel. Did you have a side stitch? Did you get a cramp? did you forget to hydrate? You pen down, you reflect, you learn and you become better.

#5 Reminisce Through Photos/Reviews

Races make good stories to tell – your kids, your grandchildren or even looking back at races with friends. There are moments to laugh at and moments that remind you just how strong you were to pull through. Having a race diary allows you to relive those moments. You pen down how you feel today, to be read by you 20 years later. It would be a sweet walk down memory lane.

So what are you waiting for? – Click here to start your own running blog now!

Run Faster By Upping Your Stride Rate

Mel

September 28, 2017

Running speed is a combination of 2 factors – your stride length and the frequency you take those strides which is also known as cadence. To run faster, either one of these factors increases. Typically, an elite runner runs at a cadence of 180 – 200, no matter the speed they are going at and adjust the length of their strides to go faster.

The Benefits Of A Higher Cadence

For a beginner runner increasing your cadence is more ideal as compared to your stride length. The reasoning behind this is because it is easy to overstride when you increase your stride length. Overstriding means your foot lands in front of your body. This can easily lead to an injury. A higher stride rate means that your foot is hanging in the air for a less amount of time. The longer your foot is in the air, the harder it hits the ground and over time the impact may lead to an injury.

A higher stride rate is also more ideal because of the force that helps propel you forward. If you spend too much time floating in the air, it decreases the amount of force pushing you forward. Your energy is spent on pushing yourself upwards, instead of propelling yourself forward which is the main goal.

How To Calculate Your Cadence?

Running cadence is how many times your foot strikes the ground in a minute. You can calculate the by counting the number of times your right foot hits the ground in a span of 30 seconds. Multiply this number by 4 to get your running cadence.

How To Up Your Cadence?

Increasing your cadence is relatively straightforward as compared to increasing your stride length. One of the ways is to focus on increasing your cadence on a treadmill at a set speed. Practise makes perfect with this one. Alternatively you can purchase a metronome and use it for brief periods during your run to build up your cadence. A metronome has an exact tempo for you to follow as to when your foot should strike the ground. However, note that it is good to build up your running cadence slowly. A forced sudden increase can lead to technique issues.

Interview With Yixiang & Peining- Couples Who Run Together, Stay Together

Mel

September 28, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Yixiang – I’m quite the fitness and health addict who loves to stay active and do sports like rock climbing, swimming, cycling and of course running!

Peining – I’m an outgoing girl who likes to keep fit by running, swimming, cycling, rock climbing, and yoga.

JustRunLah! : How did you meet each other?

Yixiang & Peining – We met each other during a rock climbing competition back in my polytechnic days, and his university days.

JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?

Yixiang – I have been mostly rock climbing since I was 17. It was about a month or 2 after I finished my National Service at 22 years of age that I signed up for the Army Half Marathon and I started to run around my neighbourhood. I felt that I needed to run to stay fit and to maintain a good power to weight ratio to aid in my climbing

Peining – I was very active since young, and I grow up in an active family. During my secondary school days, my father used to bring my sister and I to run at East Coast Park to run with him. Since then, I’ve gotten into running leisurely, but not competitively. What made me continue was to keep fit and build stamina for rock climbing.

JustRunLah! : Your greatest reward from your sporting journey so far?

Yixiang & Peining – We completed Ironman 70.3 in Bintan together, where we started the race and ended the race together.

JustRunLah! : What is your mantra for when the going gets tough in a race?

Yixiang – Embrace the pain and come out stronger.

Peining – Just keep running, just keep running.

JustRunLah! : One advice for aspiring runners?

Yixiang & Peining – Running properly is the marriage of stamina and technique. Get the technique right first before putting in more miles and you will run efficient, happy and stay injury free.

JustRunLah! : Finish this sentence: Fitness is…

Yixiang – dependent on your desire to keep and stay fit.

Peining – good for you to stay young and look young.

18 Best Places To Run In The World [Part 2]

Mel

September 27, 2017

If you’re one that loves the breathtaking views Mother Nature has to offer, here are 18 iconic places to run or hike in the world! This is Part 2!

#10 Rinjani, Indonesia

Photo Credits: Expedia

You don’t need to go all the way up to the summit to get great views. In fact – one of the most epic sights is running down the Sembalun side crater to the lake. You would feel as though you’ve been transported into one of the Lord of the Rings movies. That amazing feeling – unforgettable!

#11 Hyde Park, England

Photo Credits: Time Out

Home to Prince William and Kate Middleton, their garden is filled with beautifully groomed greenery. It’s a popular outdoor place – with families picnicking, children cycling, horses trotting and ducks frolicking. The grassy fields somehow seem greener and really makes you just want to put on your running shoes. Stride easy on the green pastures or do a long run around the entire park.

#12 Grampians National Park, Australia

Photo Credits: Golden Tropics

The park has many treks and lookout points for spectacular views and magnificent cascading waterfalls. Enjoy the panoramic views from he various lookout point. You would be totally immersed and probably lose yourself in the flora and fauna the Grampians displays.

#13 Hua Shan, China

Hua Shan is one of China’s 5 sacred mountains. It is one of the holy mountains but one which is considered to be the World’s most dangerous hiking trail as well. It is famous for it’s natural vista and steep climb and has a very distinctive charm. Dangerous as it is, the views are rewarding.

#14 Wachau Valley, Austria

Photo Credits, Vienna City Tours

Run from Melk to Krems near Vienna, Austria. The Wachau Valley is where the Danube River makes its way through Vienna. Run through vineyards and villages and maybe pick some apples or cherries along your way. The whole journey from Melk to Krems is 24 miles. – still short of a marathon.

#15 Empire Bluff Trail, Michigan

Photo Credits: Trip advisor

The Empire Bluff trail brings you atop Lake Michigan. The pathway is along a cliff and leads to spectacular views at the end of the trail. It is a 1.5 mile in and out loop. Atop here is where you can soak in the best views of Michigan city.

#16 Lisbon, Portugal

Photo Credits: Book Now

Did you know Lisbon is also known as city of the 7 hills? A myriad of cobblestone pathways run through the heart of Lisbon city and some are pretty steep. It is a hidden gem for runners – really letting you soak in the beauty of the Lisbon town.

#17 Lantau Peaks, Hong Kong

Lantau Peaks is the highest point in Lantau Island sitting 934m above sea level. It gives you magnificent 360 degree views over the bays of Lantau Island. It is a prized spot to catch sunrise and sunset. Probably one of the most popular running/hiking destinations in Hong Kong.

#18 Positano, Italy

Photo Credits: Positano Italy

Positano is a cliff side town in Southern Italy. Running alongside the cliffs give you great views of the Mediterranean Sea. The quaint colours of the village against the bluesy and crystal clear sea gives you a picture perfect postcard!

Missed Part 1? Click here to read Part 1!

18 Best Places To Run In The World [Part 1]

Mel

September 27, 2017

If you’re one that loves the breathtaking views Mother Nature has to offer, here are 18 iconic places to run or hike in the world!

#1 Seven Sisters Cliffs, Great Britain

Photo Credits: goodwp

Walk from Seaford County to Eastbourne across a series of chalk cliffs. Walk along the edge of the cliffs on an undulating course which with a great sea breeze. It is simplicity at it’s best.

#2 Interlaken, Switzerland

Photo Credits: Adventurous Miriam

There’re a number of hikes you can do in Interlaken, all that offers you panoramic views of the Swiss Mountains. Interlaken is a hiking paradise with crystal clear lakes, cascading waterfalls, and great views of the alpine mountains. The views give true meaning to taking your breath away.

#3 Glen Coe, Scotland

Photo Credits: Glen Coe Scotland

Located in the Highlands of Scotland, this is often considered one of the most beautiful and spectacular places in Scotland. it is a deep valley with towering mountains and offers picturesque views. The Glen Coe trail has been featured in James Bond – Skyfall and Harry Potter movies.

#4 Cliffs Of Moher, Ireland

Photo Credits: Wild Rover Tours

Set 214m above sea level, this route sits above the Atlantic Ocean – giving you a breathtaking view. The lush greenery against the blue clear sky and bright Atlantic Ocean makes this a beautiful run. You will pass by the great Aran Islands and the gorgeous Galway Bay along your run. Beautiful!

#5 The Grand Circle Trail, Grand Canyon

Photo Credits: Treehugger

One of the most stunning regions on the planet, you must experience this unique landscape to have a grasp of it’s truly one of a kind beauty. Soak in the Grand Canyon views while running on this trail. Everyone who has done this has only 2 words for it – worth it!

#6 Kyoto, Japan

Photo Credits: Japan Guide

Kyoto is well known for it’s beautiful grounds. Kyoto boasts magnificent views and picturesque attractions. Run along the Kamogawa river and be truly impressed by the views. Autumn is great with the maple shaded leaves, or spring with the cherry blossoms. An out and back route gives you roughly 13.5 miles. Perfectly beautiful.

#7 Bromo, Indonesia

Photo Credits: Maestro Bali, DMC

Bromo is so epic because it brings you through so many different landscapes. You run through a volcanic ash dessert, you run through a beautiful lake, and you have magnificent views of Bromo herself. It’s as though you are transported through different lands. There is a reason why people who have been here keep coming back for more – the beauty is really too stunning and captivating.

#8 Posmork Valley, Iceland

Photo Credits: Brian McCurdy

Iceland is nothing short of magical. There are hot springs, mud pools, blue lagoons, colourful mountains and glaciers. In fact, run right next to the biggest glacier in Europe. Whether in winter or summer, the beauty of Iceland is simply great. It is Mother Nature at it’s greatest.

#9 Istanbul, Turkey

Photo Credits: Jetsetter

Istanbul is divided into 2 continents – Europe and Asia. Hence, having 2 different influences in culture and architecture. In the Asia influence side, you will be catapulted into an array of mosques. You could run along the coastal lines of Turkey to give you that fresh breeze and amazing coastal views Turkey has to offer. Istanbul really gives you a diverse view and makes our run interesting and the sights are never the same.

Click here for Part 2, or check out this additional reading.

The Hidden Beach of Coney Island

The Mad One

September 27, 2017

Since Coney Island has opened to the public in late 2015, it has been included in a number of running events.

Much like the Marina Bay / Nicoll Highway / Stadium area for downtown-based events, it has been quite common to route a course through Coney Island when the event venue is based in the Punggol / Riverine Loop.

So by now, when there’s an event annouced to be held at the North East area, and it mentions “Coney Island” somewhere, you can imagine either an “again?” collective groan or a blase “really?” from regular running event junkies.

The organizers (I suspect) may have their hands tied by the NPB with the route planning, in that they are only allowed to run through this cycling path:

But if you are there on your own time, you may have already ventured off the main path. There are rough trails even a boardwalk North of this cycling path that goes through the forested area. They also lead to 5 different beach areas facing Johor Straits.

And if you are lucky, if the tide isn’t high, you can run the entire length of the beach.

In the video, as I first took the cycling path from West (Punggol End side) to East entrances, so my beach run is in the return direction – I entered via Beach Area D (or E) and exited at A.

Not sure if like at beach resorts, they’d have people cleaning up the beach before people starts coming in (the gates open 7am). The beach is surprisingly clean.

Its around 1.6km end to end. Not much but hey, you get your change of surface and scenery. I was on trail shoes. The sand is a little compact and doesn’t sink much so its not particularly challenging to run through.

15 Most Epic Places To Run [Part 2]

Mel

September 27, 2017

What’s better than running? – a run-cation! Here are 15 of the coolest most epic routes to run that will give you great views and an experience of a lifetime. This is part 2.

#9 Inca Trail Marathon, South America

Photo Credits: Women’s Running Magazine

Always wanted to know how Indiana Jones feel like? Now you can – all 28 miles of it. Tackle tough climbs and pass through incredible trails and pass through the Sun Gate before the Inca Capital of Machu Pichu unveils itself. It’s probably the most spectacular race finish in the world.

#10 Midnight Sun Marathon, Norway

Photo Credits: Race Atlas

This race takes place in the height of summer in the town of Tromso. Although the race starts at night, the sun sits above the horizon still to lead their way. It’s a really cool marathon to run. The run takes you across the Tromso Bridge which offers expansive views of the town and it’s icy surroundings.

#11 Jungle Marathon, Brazil

Photo Credits: Jungle Marathon

Considered one of the most hardcore races in the world, the run takes you through the Amazonian forests. Can you cope with temperatures of 40°C, humidity of 99% and a primary jungle with a dense canopy covering and not a chink of daylight? This is really the world’s wildest eco-adventure.

#12 Everest Marathon, Nepal

Photo Credits: Everest Marathon

Transverse the Himalayan mountains, this marathon is the highest marathon in the world. The run flags off at Everest Base Camp. Although has 2 uphill climbs, the course is largely downhill. There is snow, there is ice, but there is also one heck of an amazing view. But note that a lot of time has to be dedicated to run this. Runners are required to be there 3 weeks in advance to acclimatise themselves.

#13 Two Oceans Marathon, South Africa

Photo Credits: CMIYC

They hail themselves as the most beautiful race in the world and they pride the race on running along 2 oceans – the Indian Ocean and Atlantic Ocean. It is a 35 mile race around the coats of Cape Town and offers scenic views of the African coastline.

#14 Australian Outback Marathon, Australia

Photo Credits: Australian Outback Marathon

This run stands out. With stunning views of Uluru and Kata Tjuta around almost every corner, the Australian Outback Marathon provides the ultimate outback adventure experience. This is the best way to experience outback!

#15 Big Sur International Marathon, America

Photo Credits: Big Sur International Marathon

Offering great views of the Pacific Ocean, it is one of the most beautiful runs. But it is only one of the most challenging courses. The course is a true struggle – through uphill climbs and strong headwinds. Views are amazing!

15 Most Epic Places To Run [Part 1]

Mel

September 26, 2017

What’s better than running? – a run-cation! Here are 15 of the coolest most epic routes to run that will give you great views and an experience of a lifetime.

#1 Table Mountain Crossing, South Africa

Photo Credits: Suunto

Table mountain is probably on everyone’s bucket list, especially if you are visiting Cape Town. The city and coastal views Table Mountain has to offer is stunning. The hard effort to tackle the mountain will be well worth it once you make it to the top – even better if you can make it in time for sunrise or sunset.

#2 Comrades Marathon, South Africa

Photo Credits: afro

This is the run for any serious ultra marathoner. This is the first organised ultra-marathon and is now an annual June event. The route brings you through the coastal lines of South Africa, all 56 miles of it.

#3 Fujisan Marathon, Japan

Photo Credits: Black Straven

I must say, what a beauty Fujisan is. While we all know running a marathon is never easy but a magnificent view does help alleviate the pain. It takes our breath away for a moment, and for that one moment, we forget our pain. Runners will pass blue lakes and autumnally coloured trees along the route, and how can we forget the beautiful iconic Mount Fuji.

#4 Bagan Temple Marathon, Myanmar

Photo Credits: Bagan Temple Marathon

Run through over 2000 ancient temples. It is going to be one epic marathon. The landscape is incredible, the scenery epic, and the course flat. It does bring you back in time and as you run across the dusty plains.

#5 Pantagonian International Marathon, Chile

Photo Credits: Xtreme Spots

Torres del Paine National Park in Patagonia is home to the Pantagonian International Marathon. This is one of the most beautiful places in the world to run in. And as usual, beautiful doesn’t come easy. Don’t expect the route to be easy! It’s going to be tough, but well worth it in the end.

#6 Taroko Gorge Marathon, Taiwan

Photo Credits: Orange Mile

Taroko National Park in Taiwan is home to the Taroko Gorge Marathon. It is known for it’s magnificent views of it’s gorge. Immerse yourself in cliffs and the works of arts by mother nature and be impressed by the world class beauty of this national park – all 42kilometres around it.

#7 Safricom Marathon, Kenya

Photo Credits: Safricom Marathon

Running alongside the big five – c’mon can it get any better? You are accompanied by zebras, rhinos, giraffes ands lions. Well if you need some reassurance, don’t worry you are well looked after by 3 spotter helicopters and armed rangers as well. Nothing gets you more up close and personal than this experience!

#8 Sparkasse 3-Lander Marathon

Photo Credits: Sparkasse 3-Lander Marathon

Run through Switzerland, Austria and Germany – all in one marathon! If you’re ticking of countries, I don’t see why this isn’t on your list. Plus the superb views, how can anyone say no? Run your way around the lovely Lake Constance and just be ready to have your breath taken away!

My Vietnam Mountain Marathon 2017 [21km] (by Lingderella)

Lingderella

September 26, 2017

This is officially my most hardcore 21km medal earned! ? Hardcore to fly all the way to Vietnam. Hardcore for about an 8 hour train ride Lao Cai then take an hour of bumpy car ride to Sapa. Hardcore to walk the whole 21km ?

This trip we travel as a group of 7 people consisting of Serene, Chiu Ping, Kelvin, Rey, Jeff, Thomas and me. I must really thank them for planning the trip, booking of the flight tickets and hotel etc etc ? It’s an awesome runcation travelling together! ?

Race Pack collection is in the Sapa Square. Though there’s not much people in the queue but the speed of collection is very snail slow. There’s the 100km, 70km, 42km, 21km and the 10km category. There’s a few stalls around selling merchandise and even beer. We decided to sign up for 21km because it’s most of our first mountain trail and we heard that it’s not easy! ?

Once I wake up I thought gg already, both my thighs are super sore. Must be the sight seeing previous day! Only Chiu Ping, Jeff and me went for the sight seeing but I’m the only one with sore legs. But I can say the soreness is worth it, view is awesome! ?

Flag off is at 9.30am on Saturday and we had reach Sapa Square for the shuttle bus to bring us to checkpoint 7 which is like a 10 minutes journey to our 21km category starting point, it is also 21km away from the finishing point for us, the 100km runners, 70km runners and the 42km runners.

While we were waiting for flag off, we saw a few of the top 100km runners running pass already! ? They are really really hardcore. They were flag off the previous night at 10pm and that means they had been running for more than 11hours already! ? Really respect! There’s more than 800 participants for the 21km category and it’s the 5th edition of VMM which started with only about 100 participants for the 21km. We spotted many runners not with the mandatory items, as they obviously do not have the 1 litre hydration vest with them as they obviously turn up very empty and free which makes us looks like we are overdress. Some just brought drawstring bag and kanken bag, which look like there’s no hydration inside. But I think give me a choice again, I would still bring along the hydration vest because of the risk of getting disqualified. I’ve already made all the way here to Sapa.

It’s my first time wearing a hydration vest to a run and I gei kiang never go test water first and just bring for the run. Turns out the vest is too big and I didn’t even notice there is size till after I bought the non-refundable item ? And gei kiang too when Willis offers to lend me his hydration vest and I said it’s ok I’ll just bring this without trying it on when he brings it all the way to my house for me. ?After just a few hundred metres into the run I feel that that’s it! The hydration vest is too irritating as it keeps on bouncing on me with every step I run at that moment I really feel like taking it out from me and throw away as so many runners are without the MANDATORY ITEM! But it’s expensive cannot anyhow throw ? Guess I’ll just sell it away after this.

I decided I could just walk the whole 21km since Serene and Thomas is walking and I’ll just walk with them plus so many people who seems like they are out here for a stroll in the park can think they can complete, I definitely can complete too ?? Just aim for completion!

It’s a crazy route and definitely not a stroll in the park like what the race director said before flag off. He also said road runners can estimate to double the time of road run. The route is really tough, with many climbs and it’s so steep. It’s 21km come with additional 1km to 2km free according to our Garmins. Very thankful to Thomas for lending me one of his hiking pole. It’s really handy and makes the incline and descending much easier. If not I would need to buy the bamboo stick that the villagers chopped and sell to us, they can really catch the opportunities to earn money ?

Though we were given elevation map but I don’t understand how to read but I would estimate it’s like 10km upwards, 10km downwards and 2km flat. Like climbing we know it’s tough, some people can still chiong I really clap clap clap for them. It’s not like training in Macritchie or Bukit Timah Hill is enough or really have to train very very very hard there. Its actually more like trekking already, it’s really tough. Upwards is tough we know but end up downward is tough as well and I really don’t dare to run downslope at all because if I slip, I can really roll down to the bottom of the mountain already ? Worst still I may fall and roll like a bowling ball and knock down other runners. We took really small steps when going downwards and I have many almost slips time. Never underestimate the mountain and I prefer safety first. There’s mud, there’s cow dungs and at some parts I can’t really tell which is which ? But what’s makes it all cancelled off is the beautiful scenery! It makes the whole trip worth it! ?

The weather is not exactly awesome, it’s not really cooling just a little bit cooler like 25 degrees or maybe because we are moving I’m sweating a lot just walking. But I’m grateful it didn’t rain. It’s sunny most of the time and after the the completion I’m many many shades darker ?

The whole route is beautiful as we pass by small villages with beautiful scenery of paddy fields and also some other agricultural farms like corn, pumpkins and also rearing if pigs and chickens and must be many more other things just that I didn’t notice. There were many animals along the way, saw oink oink, meh meh and many chickens, ducks and water buffaloes along the way.

Some parts of the route is really narrow and we stand aside and give way to the more serious runners, it’s the same route that the 100km/70km/42km runners who will pass by as well. Can said we can identify the runners who are doing more that 21km easily by the mud on them ?

We took 7 hours to complete but I don’t really feel this long, I’m still generally in good mood, not grumpy or not cursing and swearing in my inner self and suddenly it ends. My legs were fine. It’s the same as I started. Maybe because we were enjoying the scenery, chatting and walking throughout the entire distance which makes it much easier. It’s tough route but it’s because we take it slow and easy. ?

It’s an awesome experience but maybe once here in Vietnam is enough but who knows maybe I will just sign up again but there’s so many other places out there in the world to explore and I look forward to explore more trail and mountain marathon! ?

Comendador, Sorongon Win Again MILO Tagbilaran

Servinio

September 26, 2017

TAGBILARAN CITY – Emmanuel Comendador is back in familiar territory, the top of the podium at the conclusion of the 41^st National MILO Marathon Tagbilaran qualifiers at the Island City Mall Sunday (September 24). This marks his fourth championship in the Bohol capital after completing a grand slam from 2013 to 2015.

Comendador, who is also a member of the national Triathlon team, finished the 21-kilometer course in 1:15:56. He was followed by Azlan Pagay (1:17:22) and Michael Largo (1:17:27).

In the distaff side, it was another crown for Ruffa Sorongon who won handily in 1:28:30 compared to her runner-ups Mereeis Ramirez (1:40:49) and Sandra Soliano (1:40:49). Sorongon first won in Tagbilaran way back in 2014 and she followed it up with back-to-back victories in Cebu City in 2015 and 2016.

Since Cebu will be hosting this year’s National Finals on December 3, there will be no regional qualifier there. Cebuanos who wish to qualify have to travel to other provinces in order to do so just like last year’s local champion Rafael Pescos who travelled all the way to Pasay City and emerged the champion of the Metro Manila 42.195-kilometer qualifier last July 30.

In the 10-kilometer side event, Ian Refuela (36:13) and Engel Estelloro (45:25) went home victorious. Meanwhile, it was Dodong Vosotros (16:14) and Marymarie Rose Salvador (19:43) that were fastest over five kilometers.

Two more races are scheduled to be held in the Visayas in the cities of Roxas (October 1) and Iloilo (October 8). What comes next will be more races in Mindanao as the search for the best runners for the Philippines’ oldest and most prestigious footrace continues.

The Great Singapore Loop: Around the island solo, unsupported & barefoot

Jacques De Wet

September 25, 2017

For some time I have wanted to do a multi day running exPEDItion around Singapore.

Because it’s an island, and so safe, you can run do some great long runs looping around this city-state. And the roads and pavements are always in good shape, the parks are really great and there are plenty of food and drink options close at hand.

Next week suddenly loomed free, and I was getting grumpy, just waiting for our annual holiday to begin, so I thought, let’s do this!

So the plan is to run anti-clockwise around Singapore sticking as close to the coast as feasibly possible. This comes to about 170km assuming everything goes according to plan, and I have given myself 5 days to do it.

Ideally I would like to do in 4 days with the first 3 days of 50k and last day of 20k but not even totally sure if I will be able to do this. Its pretty far outside my comfort zone as its solo, unsupported and barefoot. And I have run less than 50% of the route before, mainly because those areas suck for running (highways, industrial, traffic etc).

As far as I know, no-one has done this running but luckily I could use cycling Heat Maps and a pro cyclist friend to help fill in the gaps.

Day 1- 01 August 2017

I was pretty excited when I got up. Today was going to be the most fun day with lots of support along the way, going through lots of parks and I knew most of the route. A perfect way to start!

I met up with Mark at 05:10 at Labrador Park MRT, and got going. We had to keep time as he had 06:15 rendezvous with his outrigger canoe club along the way.

Dropped him off at the 10k mark and then eased up a bit as my next meeting point was 10k and 1H15 away. Got to Marina Boulevard after some highway running and the sun was just starting to break through the morning clouds. After a short break, Rachel and the Worster family came along with some ice cold water and lots of encouragement.

Then Rachel and I set off for the 3rd 10k. We had a great fortune to see 2 otter families in 15 minutes (these Marina Bay otters are probably the world’s most famous otters, and totally chill with their fame!)

The next section was all in the East Coast Park, about 22km long, with plenty public toilets and cold drink vending machines. Jeri, the brand ambassador for Hoka One One, met me along the way for some km’s. She is busy training for a 420km single stage run across Malaysia! Seriously impressive!

At the last toilet, I drank till my stomach ached, filled my water bottles and bladder, and got my head right for the next 16km. I had been warned about this section, Tanah Merah Coastal Road, a new road with a 10k dead straight section, no shade, no water, no buildings, no nothing. And I was starting it at 11:00 under a full tropical sun with air temperature of 35C!

I have no idea of what the ground temperature was, but the asphalt was brand new, pitch black and with zero wind, for the first time running barefoot, I felt sorry for my soles. My speed dropped and every km took an eternity. I was going through water so fast. And I could not stop at all. Just keep going. This turned out to be the most difficult section of my whole run.

A slight bend in the road up ahead took 20 minutes to get to, and I was just dying. After nearly 2 hours, I got out and made to my last park. Downed 2 sports drinks from a vending machine, filled up on water and did the last few km’s to Changi Point. 55km done for the day!

I was feeling pretty beat up and my soles were tender. Doubts about tomorrow were creeping in.

Just have to add that my, very social, running club kept me entertained with lots of encouragement, jokes and banter. When you are getting stuff like this all day, it keeps the spirits up!

Day 2 – 02 August 2017

I woke up feeling much better than I went to sleep and super excited that Mark was going to join me again for the first bit. And I get a bonus lift in his car back to Changi Point! Once again hitting the deserted streets at 5AM, my legs felt good and I had to reign myself back because I was in uncharted territory, having never done a back to back on marathon plus distances. Actually I have never even done any proper back to back long runs!

Luckily we were soon onto the famous Singapore Park Connector Network (PCN). A 300km network of pedestrian paths connecting all the parks, often in beautiful surroundings. We stopped for a break at Pasir Ris Park at 6AM and then got to Coney/ Serangoon Island at sunrise. It was great to wade out into the sea. I really wanted to go swimming but was scared of salt water drying and causing later rashes.

We carried on, spotting another family of otters in the sea at Punggol Jetty.

Mark left me at 21k and I was on my way, back into highways and industrial areas.

The rest of the day was just keeping it easy and steady. It was quite pleasant as I got to visit 5 coastal parks, three of which I have never been to before. These parks are a blessing, often cooler than surrounding areas because of all the trees, pretty clean toilets, water coolers and vending machines. (Just using the parks, I only bought 1.5L of water in the 4 days!)

I ended the day on 53km at Sungei Buloh, my most favorite park in Singapore. The only place on the island where you have a great opportunity of seeing saltwater crocodiles in a very wild setting.

Interestingly, by keeping my speed down right from the start, my net pace was slightly faster than Day 1 and I ate and drank less. My Suunto generated recovery time was also half of the previous day.

Caught a taxi back home and was really pondering the next day, it was going to be a big one!

Day 3 – 03 August 2017

This was my dreaded day! I was originally going to start at at dawn to hit the first 16km of no-verge, truck-heavy road with daylight but woke up at 3AM knowing I was not going back to sleep. Caught a taxi back to Sungei Buloh, the taxi driver being fascinated about what I was up to.

Starting at 5AM with headtorch and red rear safety light, I had only gone a short distance when I ran into a pack of stray dogs. They were quite aggressive and some shouting and a slow, confident walk-through got me out, but definitely made my heart pound harder. Luckily from then on till 16km was very pleasant with very light traffic so I could run on the road through Singapore’s only rural area going at a solid 6:00/km. It was mostly dedicated cyclists coming through doing their 60-80km loops before work, all giving a slightly stunned Good Morning! at this barefoot runner. (Most of today was roads hardly run, I could find nothing on Strava HeatMaps and had

Luckily from then on till 16km was very pleasant with very light traffic so I could run on the road through Singapore’s only rural area going at a solid 6:00/km. It was mostly dedicated cyclists coming through doing their 60-80km loops before work, all giving a slightly stunned Good Morning! at this barefoot runner. (Most of today was roads hardly run, I could find nothing on Strava HeatMaps and had use the cycling routes.)

I have always heard of the nice running paths at Nanyang Technical University so hit it at 16km. It was a 6km loop around some rolling hills. The grounds were OKish but the nice surprise was a blue soft jogging track laid out for 3km. Initially I was pretty tickled by it, but was happy to see the last of it and get back to solid, honest sidewalk. (I found I was working harder on the track- maybe the sponginess was absorbing my energy?)

And that was the last of the day’s nice running. I was going into uncharted running territory- Tuas, the industrial area of Singapore surrounding the world’s 2nd largest port after Shanghai, plus big oil refineries and other heavy industry.

At 24k I filled up myself and my bottles with water carrying another 2 bottles in my hand. I did not know when I could fill up next because most workers ate in company canteens not available to me.

As I went deeper into Tuas, the pavements became rougher, sharp gravel everywhere, lots of chemical smells, extremely grimy and continuous trucks. Everything I would run away from!

Twice I had to make route adjustments as I ran out of space to run alongside the road. Eventually, I reached 38km but still was not at the end of Tuas Point but I had run out of run-able verge and desire to keep this up.

I backtracked out until reaching a major road that I thought should have a sidewalk, but ended up doing 5km running through grass with with broken rubbble and culverts every 7 meters. My plan was to hit 50km or 7 hours and stop for the day. As I got closer to my target, I saw I was drawing near one of Singapore’s trash incinerators. I was not stopping here!

But in the distance I saw the first bright colours in a long time. Yes, a service station! Perfect place to stop. I pulled in 49.8km and headed to the car wash. I asked the elderly gentlemen if I could use some water and pointed to my feet.

They burst out laughing! My feet were filthy from industrial grime! I think this is the most disgusting they have ever been.

This place gets the Barefoot Runner’s stamp of approval!

I was so glad to this day was over! I was hurting badly and for the first time felt some proper damage to my feet. The dorsiflexion tendons on top of my left foot were twanging with every step and my foot was swelling up.

But the run was nearly over and I gotten through the worst day!

Day 4 – 04 August 2017

I had to wake up early this day as had to meet friends at 6AM and 10km’s of running to get there, and I was just not sure how my legs and feet were going to feel today.

The first km I took it slow and as everything warmed up, I picked up speed. Then I started pushing 6:00/km speeds with my fastest km at 5:30 and I still could not get my heart rate over 120bpm. Something has definitely changed in my body the last few days!

I arrived at West Coast Park to find Mark waiting for me. He has been an absolute star on this challenge, taking lots of photos when I would have just pushed on, and having great conversations in the early hours of the morning.

My last leg!

We had 2km of nice park running till we met Ruud and Kiyomi at Haw Par Villa MRT. I had made adjustments to my final day’s run as these guys wanted to join, and I thought it would be not cool to just take them on highways. So, we headed slightly inland and climbed up to Kent Ridge, and going down through Hort Park. The pace was slower now but we were joking and laughing a lot. Coming down into Labrador Park and my starting point3 days ago felt very anti-climatic. I just did not feel I have had a run today. We stopped at the finish line for some photos at 20km.

Thankfully Mark suggested we run a loop around Labrador Park and end up on Keppel Island for breakfast. At 22k, my left foot started hurting and, as I deliberately did not have any energy bars so far, I was running low.

When we stopped at 25k I finally felt it. Yes, I have done this!! 182km over 4 days barefoot!

Then it was getting some breakfast surrounded by people on their way to work. Always a surreal thing when you know you have done something they could not be able to comprehend.

I am very grateful to all the support from my running group doing this, especially those who met up with me on route, and for Mark who ran 45km with me and took lots of photos. And special thanks to my awesome girlfriend who had to listen to a blow-by-blow account every night of a 50k run, and endure the smells!

I have learnt so much about how my body reacts to doing this amount of running. I felt my running style has changed this week for the better and am feeling so much more confident working towards my goal of a 100 mile ultra one day.

I was surprised how much slower the day went and how much time was spent finding water and making sure of routes etc etc. I thought I would be spending 6 hours total per long day but it was more 7 to 7.5 hours a day.

Running in Singapore is definitely not easy. We might not have elevation but the heat and humidity are killers. The first 3 days, I drank 15L of water each day just to maintain body weight!

I’m definitely going to do this again but will cut Tuas out and try for a 2 days total to fit it in over a weekend.

5 Laws You May Be Breaking On Your Run

Mel

September 25, 2017

We like to run new roads, explore new routes but sometimes we may be unknowingly breaking the law. I’m sure some of us have been guilty of running on the highway for instance. I mean not sure how I ended up on the MRR2 highway but I’m pretty sure I was breaking some sort of law when I was running on it. Here are 5 laws you may be breaking whilst out on a run!

#1 Jaywalking

Just because you are out on your LSD does not mean you you can disobey traffic control signs. These laws generally differ depending on country. But, generally, jaywalking laws forbid walking on the streets when there is a sidewalk. You are also expected to yield to oncoming motor traffic. You can’t expect motor vehicles to yield for you.

#2 Tossing Your Trash

Do not litter! It may be easier to just toss that empty bottle you are holding than to hold on to it to look for a trash can. But yes, littering and tossing your trash on any street, sidewalk is against the law.

#3 No Public Urination

Well, of course in the trails, no-one is going to stop and fine you, but if you are running in the city, don’t be surprised if you get handed out a fine should you do so. Public urination is illegal in most countries and are generally punishable by fines or community service.

#4 No Spitting

No surprise there – you should not be spitting on sidewalks. This is an offence punishable by fines and community service generally as well. Basically this applies to any pathway used by pedestrians. So hold it in, or use a tissue to dispose of your spit.

#5 Running on the highway

If you’re running on the highway, this is definitely illegal. It is dangerous to yourself and motor vehicles at the same time. There are no pathways on the highway hence this is generally illegal. Most motorists may not see a pedestrian until it’s too late. This is of course except in the case of an emergency.

Interview With Jie Shi & Jackie – Couples Who Run Together, Stay Together

Mel

September 25, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Jie Shi – Hello everyone! I am Jie Shi. By day, I work full time as a HR & Admin Manager. By night, I train with ActiveSG Athletics Club, headed by Mr Steven Quek. Some would know me as the “accidental Olympian” who unexpectedly qualified and competed in the Rio Olympics marathon event last year. Running is my favourite pastime and over the years, it has become a way of life. I hope to continue to improve my running and be able to run into my golden years.

Jackie – Hi everyone! I’m Jackie. I’m a running enthusiast, and would consider myself a geek when it comes to running footwear & technologies past and present. My job sees me retailing one of the biggest sports brands in e world.  Running has become a way of life for me, and for us. Training & at the same time tapping on the vast knowledge of peers around who share the same passion, I too hope to be running into the later stages of life. Literally.

JustRunLah! : How did you meet each other?

Jie Shi & Jackie – We met after the Standard Chartered Singapore Marathon in December 2010. A group of SAFRA members from Jurong and Mount Faber running clubs gathered for a photo after the race. We didn’t chat at all then (probably too shy or tired from the marathon=p) but this group photo which was subsequently uploaded on Facebook, led to us adding each other as friends. We started chatting on MSN and then meeting up for runs and dinners and soon started dating.

JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?

Jackie – Running began as a form of self-discovery for me, at the same time keeping up with fitness preparing for NS. That was when I was about 20 years old. On the computer, I would plot maps/routes, exploring places I’ve never been before as my legs would take me.

Jie Shi – I picked up long distance running when I was around 20 years old too. I moved into hostel while studying in university. I started running around NTU campus with my hall mates to keep fit and to de-stress. One of them suggested signing up for SCSM half marathon so that we have a goal to work towards to. I completed my first half marathon within 2 hours that year. Finding this a challenge which I relish, I went on to participate in the full marathon the following year and have not looked back.

JustRunLah! : Your greatest reward from your sporting journey so far?

Jie Shi & Jackie – The greatest reward is definitely the friendships forged and camaraderie shared with like-mined friends from the SAFRA family, ActiveSg Athletics Club and our weekend warriors running group. From strangers, to training partners to friends, it’s amazing how running has brought us together.

JustRunLah! : What is your mantra for when the going gets tough in a race?

Jackie – Look good, feel good, run good

Jie Shi – Embrace the pain. It’s going to be all worth it at the end.

JustRunLah! : One advice for aspiring runners?

Jie Shi & Jackie – Train consistently; remember that hard work pays off. Most importantly, enjoy the process!

JustRunLah! : Finish this sentence: Fitness is…

Jackie – Me vs. Myself

Jie Shi – health and happiness

Berlin Marathon 2017 – No World Record BUT Fantastic Run By Eliud Kipchoge

Mel

September 24, 2017

Eliud Kipchoge once again proves why he is indeed king of the marathon distance. It was a double win for Kenya this year where Eliud Kipchoge and Gladys Cherono ran to victory. He now makes it his 8th marathon win in the 9 marathons he has ran.

The lineup this year was interesting – with Bekele, Kipsang and Kipchoge to toe the start line, all expressing intention to break the World Record. But, wet conditions scrapped the World Record goals. Kipchoge managed to fend off tough competition from Ethiopian Guye Adola to come in Champion in a time of 2:03:32. It’s not the World Record, but it’s still a win! We saw the struggles that Bekele and Kipsang and Kipchoge went through, and we saw a fantastic win by Eliud Kipchoge.

Photo Credits: IAAF

The surprise of the race came in the form of Guye Adola who came in 2nd. He at times took the lead in the race and came in second with a time of 2:03:46. This was his marathon debut, making this the fastest marathon debut of all time.

Congratulations to all finishers of the BMW Berlin Marathon 2017!

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