13,000 Runners Join The CIMB Color Run™ 2017

Photo credit: The Color Run™ Malaysia Facebook page.

KUALA LUMPUR, 13 August 2017 – With its motto of “Happiest 5K on the Planet”, The Color Run™ with CIMB Bank (or “CIMB”) as the Presenting Sponsor, hit the streets of Kuala Lumpur for the second time since 2014. Over 13,000 runners were covered in vibrant colors as they completed the five-kilometer run at Padang Merbok, Kuala Lumpur. Featuring an explosion of colors, The Color Run™ advocates a healthier lifestyle, happiness, and joy by bringing the community together in this one-day event.

Tengku Dato’ Sri Zafrul Aziz, Group Chief Executive, CIMB Group said, “CIMB is proud to be the Presenting Sponsor for The Color Run™ in not only Kuala Lumpur, but also Jakarta and Singapore this year. I believe all participants had a great time at this fun Color Run™ in Kuala Lumpur. We had a good time engaging with the runners and our customers, and in showing how we support their different lifestyles and goals through our new brand promise, “Forward”. To us, the vibrancy of the Color Run™ reflects not only Malaysia’s, but also ASEAN’s diversity, which is the exact quality that CIMB embraces and promotes in its vision to become the region’s leading universal bank.”

Dashing joyfully through a series of vibrantly colored tropical-themed zones, many participants, arrayed in various costumes and props were flagged off in the first wave as early as 7.00 a.m. The fun did not end at the finish line. At the much awaited and epic Finish Festival, the fun continued at this larger-than-life post-run tradition with a final color throw, covering participants in a myriad of vibrant, colorful combinations.

Other activities at Padang Merbok included an exciting food village, as well as photo and games booths, offering plenty of fun and freebies for runners and their families to enjoy. Reprising their previous roles as the emcees of the event, James Thorne and Linora Low kept the momentum going, injecting their vibrant personalities to the event proceedings.

“I am super excited to be back here for the second time. Aside from the beautiful colors, I think it’s a great effort towards a healthier Malaysia. Of course, the Finish Festival is something that my friends and I look forward to as well,” expressed Safiyyah Khairul, 26, a café manager and also a running enthusiast.

Nordiana Nuzuin Akmar, participating in the run with her husband and her son said, “I think this a great way to exercise together as a family unit. My family had a fun time with the colors and it’s great to try out all the other activities hosted here. We’ll definitely join the run again if they were to organise it in the future.”

Speaking on behalf of the organiser of The Color Run™ Malaysia, Greg Hooton, Vice President, IMG Events Asia Pacific remarked, “It’s incredible to witness the tremendous outpouring of support throughout Malaysia for this fun, community-inspiring event.” Continued Hooton, “We’re grateful to our Presenting Sponsor, CIMB Bank, our co-sponsors Ramsay Sime Darby Healthcare, Face Shop and E-curve, as well as our iM4U volunteers, for making our return visit to Malaysia so successful in welcoming new and returning runners for a uniquely colorful experience.”

More information on The Color Run™ Malaysia can be found on www.facebook.com/TheColorRunMalaysia and @thecolorrunmy on Instagram. Join in the chat using #TheColorRunCIMB, #ColorRunMY, #Happiest5k, and #Tropicolor.

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My Shape Run 2017 [10km] (by Lingderella)

Signed up for Shape Run just one week before race day as I wanted to see I wanted to see if I could run my first under 1 hour for 10km. And I did it! ?

(Photo Credits: thisisjeffrey from Instagram)

Collected the race packs within minutes on the 2nd racepack collection at Leong Huat Building just the day before race day.

Took Grab this morning with promo code and it cost only $6.50 and fetch me nice nice from home to race site which I think is about the same price as buying shuttle bus tickets. Think I’ve been getting lazy ? Ever since I started taking Grab a few months back, no more buying shuttle bus tickets as Grab can nice nice pick me up from home and fetch me to race site ? If I buy shuttle bus tickets I need to walk about 2km to pick up point leh!

It was raining while I was on the way. Just nice when I reach the race site, rain stopped ? Deposited my baggage with no queue, go to the portable toilet with no queue and look for start pen already as just nice the start pen is about to open. But was wrongly directed by the marshals with the entry to the start pen, quite a few or us were directed wrongly and I seriously walk to and fro 5 times at the same path before I finally get into the start pen. It’s still ok, not a big issue just some miscommunications but some runners is not very happy about it. The marshals is very nice and apologetic.

My heart was beating very fast while I was in the start pen, the same type of feeling like I was sitting for examinations in school. The emcee was saying something about #RunMyPersonalBest and then I realised isn’t that what I came for? I was aiming to run my personal best! ? But sometimes I don’t want to stress myself so much because anything can happen during a run and had happened to me before such as cramps, stomachache and feelings of nauseous etc. Just run what I can as safety and health is the most important thing.

Flag off is a few minutes delayed because of the pre-run warm up ? Think the fitness instructors of True Fitness leading the warm up on stage didn’t stop until the music stop ? And I was just at the front of the start line and I didn’t think much till I saw elites then fade myself backwards a little ?

It’s so nice to see many runners I know along the way ? I was constantly thinking about my breathing the entire run, remember to breathe by nose instead of mouth because I think I’ve read somewhere about oxygen is more taken in when we breathe by nose. Physics and biology in running is real. Anyway, I started out too fast and end up my pace was slowing down till the end of the run. The 60 minutes pacers were constantly behind me every time when I run through a u-turn, I will see them shortly. They were like give me constant stress of not falling behind them ? It will be good if they have faster pacer group to chase. It’s awesome when we crossed the finish line, a few of us high-5s and congratulate one another ?

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Race Review: Singtel-Singapore Cancer Society Race Against Cancer 2017 [10KM] (by Rebekah Ong)

Photo credits: Dave Poh from Pictureart Gallery (@Pictureart60)

Cancer refers to a group of diseases. Although there are over 100 different types of cancer, all cancers are characterised by abnormal cell growth. If left untreated, this disease can lead to death. In Singapore, about 37 people are diagnosed with cancer every day and the number of cancer cases is on the rise according to the statistics of the Singapore Cancer Registry, Annual Report 2015.

The Singtel-Singapore Cancer Society Race Against Cancer (RAC) 2017 is one of the many charity runs that appear on Singapore’s running calendar. RAC is into its 9th edition and was held last weekend, 30 July 2017, at Angsana Green, East Coast Park. Organised by Singapore Cancer Society (SCS), Race Against Cancer aims to raise funds for cancer treatment subsidies, welfare assistance, cancer rehabilitation, hospice care, cancer screenings, research, public education and cancer support group initiatives.

Funds raised will help to drive SCS Programmes and Services such as the SCS Cancer Care Fund, SCS Cancer Rehabilitation Centre, SCS Cancer Treatment Fund, SCS Help the Children and Youth Programme and the SCS Welfare Aid.

RACE PACK

A big thank you to my friend, Jennifer, who helped collect the race pack for me. When I opened the race pack to check out the contents, I was pleasantly surprised. It did not just have your typical race event tee and brochures; it had a few snacks like a box of Hello Panda biscuits, 2 packets of oat biscuits, a bottle of Pokka Green tea and a micro-fibre cleaning cloth sponsored by SingTel. It was a very nice race pack as compared to other run events. I’m glad that RAC had generous sponsors.

MANY FIRSTS

For me, not only was this first time participating in the RAC event but it was also my first time attending a run event at East Coast Park (ECP). Since the event flag-off was at 07:30hrs, Jennifer and I had decided to try Grab Hitch to get to the event site. We were successful in securing a Grab Hitch! Though there weren’t any GRAB X RAC promotions, we were entitled to a first time user’s discount which made our trip to the event site very reasonable.

Above: Taking some photos at East Coast Park Beach Area.

RACE DAY

We arrived at the race site around 07:05hrs. The race site was bustling with lots of activities. There were no queues at the toilets. Jennifer and I decided to take a few photos around the event site as it was still early. The 15KM runners were already in the race pen and were about to be flag-off.  When the Guest-Of-Honour (GOH) arrived, the emcee also invited some children dressed up as superheroes up onto the stage. The children in superhero costumes represent the cancer patient caregivers who are always there for them. To the Cancer patients, their caregivers were their Superheroes! The 15KM flag-off around 07:15hrs.

Photo credits (Above): RunSociety’s Facebook

The start pen didn’t open for the 10KM runner till around 07:20hrs. Once most of the 10KM participants were gathered in the START pen, they welcomed back the GOH and the kids dressed as superheroes on stage and the 10KM participants were flagged off promptly at 07:30hrs. The weather that day was really good and I was excited to start!

Above: Snapping some pre-race photos at the race event site

ROUTE

As I started my run, I noticed that the running paths were a bit narrow but it was not too congested except at the beginning. The congestion quickly cleared somewhere near the 2KM mark and thereafter it was clear. I was quickly drawn in by the nice beach scenery and the activities that were going on by the beach. Familiar sights like the famous ECP MacDonalds and Parkway Parade could be seen while running along the route. I always like a change in route as it takes away the monotony of running.

Photo credits (Above): Tan Kim Lai’s Facebook

It was a pretty simple and flat route U-turning at the 5KM mark for the 10 KM participants. I was pretty happy to maintain my 07:00min pace for most of my run. Hydration points were located roughly at every 2KM along the route supplying mainly water. Distance markers were place clearly along the route. It was a really nice run especially with a nice morning breeze blowing.

Above: 2017 RAC Route

CHEER SQUADS

Photo credits (Above): RunSociety’s Website

What I thought stood out for RAC were the ever enthusiastic volunteer cheer squads along the way giving encouragement to all the runners that passed by. They were very easy to spot as they were holding up signs with encouraging words or were blowing party blowers or making sounds with clappers! These volunteers deserve two thumbs up as they really gave me the push to keep running on.

I completed the race with an official time of 1hr 11min 13secs. Official results were released two days after the event. I collected my Finisher entitlements which included my 10KM Finisher medal, a banana, a can of Pokka PLENISH Sportswater, a bottle of mineral water and a bottle of Yakult! I was delighted to receive those goodies as I was a bit hungry. Once completed, I went to find my friends for the usual catch-up and photos. There were lots of photo opportunities at the race site but there were long queues and I decided to skip those.

Above: Happy to have completed the race. Check out this year finisher medal and my un-offical timing

RAC was definitely a success! Singtel, the title sponsor raised more than $25,000 in total for Singapore Cancer Society. RAC is surely making my list of favourite run events for the year 2017. It was well organised and I definitely had fun running for a cause! Kudos to the organisers on doing such a fantastic job! Till my next write-up! Take care everyone!

Above: Post race photos with my friends!

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Double Barrel: Runloaded This October 29

ONCE AGAIN, the Philippine National Police teams up with the Pinoy Aspiring Runners to bring you “Double Barrel: Runloaded”, a fun run to benefit PNP personnel injured in police operation.  The said event will be held on October 29, 2017 (Sunday) at the Liwasang Ulalim of the Cultural Center of the Philippines in Pasay City starting at 4:00 AM.

Runners may choose between the 16, 10, five and three-kilometer distance categories.  All categories come with a race singlet and race bib plus all finishers will get special medals while 16-kilometer finishers get a statement shirt inspired by no less than PNP Director General Ronald “Bato” de la Rosa.

Entries are now being accepted at Garmin stores located at Glorietta, SM Mall of Asia, Uptown Mall BGC and Alabang Town Center.  Registration is also accepted at the Police Non-Commissioned Officers Association Incorporated (PNCOAI) office inside Camp Crame, Quezon City.

Race fees are set at PHP 750.00 for 16 kilometers, PHP 650.00 for 10 kilometers, PHP 550.00 for five kilometers and PHP 450.00 for three kilometers.  Prizes from sponsors await the top finishers in all distance categories.

“We are supporting a very timely cause with all those police getting injured in the line of duty,” said PAR President Joseph Balbino.  “We runners want to show our appreciation for their big sacrifice and effort.”

No less than 2,000 runners are expected to answer the starting gun.  The field will include several surprise celebrity guest runners.

Last year, the PNP and PAR combined forces to stage “The Running Addict”, a fun run in support of the Duterte government’s drive against illegal drugs.  Through the years, PAR has built a reputation of staging running events in support of various charitable causes.

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Eat, Play And Run Your Personal Best In Selangor, Malaysia

There is so much to love about Malaysia. Selangor offers you an adventure in unparalleled ways. The city is blessed with deep culture and heritage and is known for it’s world class cuisine. It is blessed with such natural beauty and many places remain a hidden treasure – yet to be discovered and explored.

Eat Your Heart Out

if you’re a gastronome, you’re to love Malaysian food. The Malaysian cuisine have such great blend of flavours strengthened by fierce spices and by a group of people fiercely passionate about the cuisine.

Photo Credits: Openrice

Try our national dish – the Nasi Lemak. Try it in Malaysia for an authentic flavour. We heard Village Park in Damansara uptown serves up one of the best. Or try the Hokkien Mee whereby fans of this dish is like a cult – because it is oh-so-addictive. Try this at the Tiong Hokkien Mee in Damansara before heading to Sentul Satay for supper. Satay with peanut sauce is a must try as well. Banana leaf rice at the famous Nirwarna Bangsar is steamed rice flavoured with curry. This is accompanied by authentic Malaysian dishes such as fried squid, curry chicken, deep-fried bitter gourd or curried mutton. Let your rice soak up the aroma of the curry before indulging.

You have not visited Malaysia proper without a food hunt.

Go On An Adventure

Photo Credits: Nashunter

A little more than an hour from the heart of Selangor, explore the magnificent Temperung caves. the 3 hour exploration journey will get your adrenaline rushing. Wade through underground rivers, crawl through holes, climb almost-vertical walls and slide down slippery stones. You will be rewarded with the sights of fascinating rock formations.

Photo Credits: Yellow Tuktuk

Almost an hour away lies Bukit Kutu. Climb to the very top. The panoramic 360 degree view is simply magnificent. To add an element of adventure, hike up to see sunset and descend in the darkness.

Run Your Personal Best

Come run your personal best with The Performance Series KL! The stage is set for the 19th November 2017 at the Setia City Park -a relatively flat course perfect for a personal best. This will be the grand finale – the final leg of 3 to The Performance Series Malaysia. There are 3 different distances, offering a distance for everyone – a half marathon for the bold, a 10km for a challenge and a 5km for the beginners.

See a different side of Malaysia! The Setia City park shows you the urban park side of Malaysia. It is away from the hustle and bustle of the city, making it a pleasant run with a breath of fresh air.

Also, earn these pretty finisher tees and parade around town in them. Wear them proud.

Great news for JustRunLah! readers, click here for a 5 per cent promo code!

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The Sorely Magnificent 100KM of Merapoh Trail

“At the end of the storm there’s a golden sky” – HH

But to get through the 100km storm is torturous to say the least.

Running through the dark trail, going up the stab-in-the-calves hills, waddling through the 3-km plus river, being electrocuted by the fence, getting bloody blisters, roasting under the blistering heat, with endless cuts and bruises in between.

Darn it, it was fun, but also excruciatingly agonising.

Still, it was a splendid 100km, 19 hours 30 minutes (I’m not sure about the real timing; I seem to have lost the ability to count, or look at the watch properly. Come to think of it, I don’t even have a proper sports watch to begin with) worth of memories.

Every single step, every single minute, every single second.

The journey to Merapoh itself wasn’t a smooth one. There were bumps and hurdles along the way, added with the jitters and the tense and getting cold feet (and hands) even towards the very last minute.

“We’ve come this far, we might as well make it till the end”, I was told.

Or at least get to the start of the line.

Kampung Merapoh, August 4, Friday, 9pm – 100km runners’ flag-off.

There were smiles everywhere, friends getting re-acquainted, new friendships formed – but all I could feel and think was “WTH am I doing here among these ‘terer’ elite runners?!”

Countless of ‘all the bests’, ‘good lucks’, ‘run safe’ greetings were exchanged, warm-ups and stretches all done and then before I knew it, the fireworks exploded in the air marking the start of The Magnificent Merapoh Trail 2017.

Off we went into the darkness of the night, with just head lights and blinkers as guides.

The mission was to get to KM43’s KTMB Merapoh station, marking check point (CP) number 4, before 4.30am, and we (initially) had 7.5 hours for that.

Having made the grave mistake of being ignorant of cut-off time (COT) at check points during the previous 100km attempt – I was now much more aware of it, and only allowed 10 minutes max rest time at certain CPs.

We were doing well, running up the hills and going on and on – until cramps started to hit me at only around 10KM.
What a dung-load of fuss!

(Wo)man down. But not for long. I was asked to stop for a bit, walk it off, catch a few breaths, and start again.

I was a wreck by the time we got to CP3 (32KM Ladang Tengku), but luckily it was dark – otherwise others could see what a mess I was – face smeared with sweat and tears.

Accept your life and what it brings, for tomorrow might bring better things” – The Kinks.

Soldiering on, we got to CP4 well ahead of the COT time – and bought ourselves 2 hours of buffering time.

Things were made slightly cheerier with the warm greetings from the villagers – we got kids high-fiving us, and even ran together until their parents shouted for them to stop – mind you it was already around 2am at that time!

You guys made our night, you bunch of munchkins!

And then, there it was.

Behold, the dreaded 3KM-plus Sungai Persik. At 4-ish in the cold, chilly morning.

That waddling through slowed us down tremendously. It was uneven, full of sharp, slippery rocks and protruding branches, with uncertain depths that made balancing on a trapeze seems like a child’s play.

And then, I lost myself under the river for a few seconds.

That one tiny missed step was all it took for me to go under the water, and though panicking, I got back up immediately. And laughed myself silly – when all I wanted to do was just sit down and cry.

I am a crybaby – I cry when I’m sad, I cry when I’m mad, I cry when I’m happy, I cry when I’m being silly.

That’s just me. Take (me) it; or leave (it) me.

Swaying on, we continued our river-crossing and it was only half-way through that I just realised the current was getting stronger – and it that split second, my buddy had a slight misstep and he was washed away by the waters!

Holy mother of rivers! I can’t swim! How on earth was I going to save him?!

I was frozen.
I just looked at him helplessly for a second.
Suddenly my brain was switched on again and I immediately looked around for a stick for him to grab on – for me to pull him to the shore.

But before I knew it, he swam over to me and said he was okay. And laughed it all off.

SERIOUSLY?!

Shivers went down my spine. What if something happened to him? Nobody else was around at that time. What would I do?

But there have been some moments and I think, ‘Wow, my life could have been so different,’ and, ‘I don’t deserve this; I’m not worthy of this life.’ – J. Gray.

Reassuring me that he was alright, we continued till the end of the marked river, and all I could think of was a steaming, hot coffee that I was hoping to get at CP6, at 61KM.

With a change of dry socks.

We got there at around 7am, the sun was about to come out, but there were no hot drinks available.

The damn tears were about to burst again.

Hang in there, let’s move on to CP7’s Rumah Seni – they’d have hot water there and you can have your coffee and oats,” – he soothingly told me.

Holding on the tears (and sleepiness), we finally got to KM69, and gobbled down oats and coffee and took some painkillers, bumping into a senior runner who kept pushing us on with his motivating words.

He knew what we went through the last time, failing to complete Titi’s 100km.

No, not this time. We’d make it this time.

Whatever the mind can conceive and believe – You will achieve”.

Talk about a rude awakening, the route to Gua Persik had me electrocuted. Yes, there were signs everywhere – but it only stated “DANGER” without saying what kind?

I mean, my whole life has been in constant danger, what would it be this time?

As it turned out, the villagers made electric fences around the cave area to protect their land from wild boars and wild animals.

And with me being electrocuted (I brushed my thunder thighs against the electric fence, thinking they were just harmless ropes AND I was all wet from the river and sweat) – I guess I was made into ‘wild’ as well!

The Magnificent Merapoh Trail involved a whole lot of crawling in the caves – and they were majestically breathtaking!

Shame that some of them were vandalised with graffiti and some of the forests were torn apart to make way for development though.

You could see some lands being cleared off – no more trees, no more greens.

By the time we got to 89KM CP – the heat was unbearable. Our feet started to feel like they were barbecued, and we could feel the blisters creeping and biting on to every bit of the feet.

We had the time on our side, and all we had to do then is to sustain enough energy and might to get to the finish line before the COT.

I was told by him, over and over again to just go for it, run to the finish line on my own and get the earlier glory.

But I have never been the one who leaves.

I do have fire in my soul, and a mouth I can’t control – but I don’t abandon anyone as a whole.

All we could do at that time was keep on walking – and it was my turn to tell him:

“We’ve come this far, we might as well make it till the end”.

“But in the end, I know I’ve worked as hard as I can for everything I’ve done and am appreciative of where I’ve been.” – J. Gray

We made it to the Finish Line, safe and not entirely sound. Our friends also made it with us, and those who didn’t, well they know that they’ll come back with a vengeance next time around.

Finishing the first 100km trail marked the beginning of everything. No more feeling sorry for myself, no more regrets, no more hidings, no more wrong-doings.

It’s a new beginning. Let’s all move on.

“I have lived in a flurry of images, but I will go out in a freeze frame” – A. Quinn.

Much gratitude for all the supporting runner friends, who kept egging each other on, sharing stories and anecdotes to motivate one another.

Thank you to hardworking photographers, cheerful villagers, the tireless The Running Project, wonderful volunteers and helpful marshalls.

And of course, congratulations champs! You guys are out of this world!

I’ll be forever indebted to two special beings – my support system / training buddies / pacers – My Pegawai Pengiring and Penghulu Kawasan who always have my back, always keep my feet on the grounds and always sticking by my side all the time.

Always.

Thank you. For everything.

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4 Benefits Of Massage Therapy For Runners

If you haven’t heard, massage therapy can significantly improve your running potential. Here are 4 benefits of the massage therapy.

#1 Prevents Injury

Often when we increase our training load, it results in our muscles becoming pain and fatigue. This pain and fatigue is caused by the accumulation of lactic acid in our muscles. When left untreated, the cumulated lactic acid can cause congestion, tightness, and shortening of the tissue. This may in turn lead to an injury. If we try to push harder, our already shortened muscles may not be able to take the pressure and may lead to a ligament or tendon tearing. This is why massage therapy is important to prevent these tight spots.

#2 Increase Blood Circulation And Blood Flow

Photo credits: Groupon

When lactic acid is produced in our body, this causes our muscles to become sore. Going to our next speed session sore to our bones isn’t exactly getting the best out of training. Massage therapy helps improve blood circulation in these areas, flushing out the lactic acid. It is one of the quickest way to promote recovery of our muscles. Together with proper hydration and massage therapy, you will be fresh and ready for your next workout.

#3 Increased Flexibility

Did you know an improved range of motion can improve running performance? A good massage helps balance the musculoskeletal system. Runners often experience a tightness in the gluteus, ITB band, hamstrings and Achilles tendon. Knee pains often signify a tight hamstring or tight calves. By massaging these areas, you are improving its range of motion and you will feel a significant reduce in pain in your knees.

Also, when our muscles are overused, often a secondary muscle will kick in to help with the load we are putting on our muscles. More often than not, these muscles are not meant to sustain that kind of load. This is a domino effect that causes injury. Massage therapy helps ensure that our primary muscles are always fresh and ready. There will be no use for the secondary muscles and hence no injury of these secondary muscles.

#4 RELAXATION

Everyone needs to take a chill pill every once in awhile. Relaxation has a myriad of benefits. Relaxing your muscles relaxes your mind. Relaxing your mind reduces your stress. This relaxation can help you during a race. You will be more relaxed starting your race.

So, when was the last time you had a massage? With these benefits, go book your next massage now! What are you waiting for?

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Shocking Footage – Runner Pushes Woman In Front Of A Bus

The London Police in searching for a runner who pushed a female in front of a bus. Shocking footage by London CCTV revealed a runner on Putney Bridge, Southwest of London, pushing a woman in front of a bus. Thankfully the bus narrowly misses her but stops to aid her.

The 33 year old woman suffered only minor injuries. Shockingly, the runner returned to the scene 15 minutes later, casually jogging by running across the bridge on the other side. The victim tried to speak to him but he ignored her and continued on running.

Running is supposed to teach us sportsmanship. It is supposed to groom us to be a better person. This conduct is completely utterly unacceptable. The incident occurred on Friday morning and police is still searching for the unidentified man. We hope the culprit will be found and a justifiable explanation given.

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Train For SCMS 2017 With Under Armour Run Crew With Power 98

Under Armour has launched The Under Armour Run Crew With Power 98. Registered for SCSM but don’t know how to train for it? Or want to hit a new personal best this time round? This new initiative will serve as a platform for registered participants of SCSM 2017 to train for the race.

Here Are The Details

Kickstarting this Thursday, 10th August 2017, this is going to be a great programme for participants of the marathon and half marathon. This will be a 4 month programme aimed an equipping runners with the right technique and know-how to complete the race efficiently and most importantly injury-free. With a nominal one time registration fee of $20, you will get a flew of benefits.

Session Schedule

Session 1 – 10 August 2017 6:45pm-8:30pm
Session 2 – 17 August 2017 6:45pm-8:30pm
Session 3 – 24 August 2017 6:45pm-8:30pm
Session 4 – 31 August 2017 6:45pm-8:30pm
Session 5 – 7 September 2017 6:45pm-8:30pm
Session 6 – 14 September 2017 6:45pm-8:30pm
Session 7 – 21 September 2017 6:45pm-8:30pm
Session 8 – 28 September 2017 6:45pm-8:30pm
Session 9 – 5 October 2017 6:45pm-8:30pm
Session 10 – 12 October 2017 6:45pm-8:30pm
Session 11 – 19 October 2017 6:45pm-8:30pm
Session 12 – 26 October 2017 6:45pm-8:30pm
Session 13 – 2 November 2017 6:45pm-8:30pm
Session 14 – 9 November 2017 6:45pm-8:30pm
Session 15 – 16 November 2017 6:45pm-8:30pm
Session 16 – 23 November 2017 6:45pm-8:30pm

Entitlements

All registered participants will get a $20 Under Armour Voucher, access to all 16 sessions, a 15 per cent discount on under Armour Merchandise and an option to sign up for the COACHED online coaching programme at only $89/month.

The programme is designed to encourage your turn up rate. In order to encourage you to show up for training, Under Armour will give you UA headbands for women and socks for men should you complete 50 per cent of the training. At 75 per cent attendance mark, you will get an Under Armour Run Crew wth Power 98 Tees which you can wear proudly during the Standard Chartered Singapore Marathon. The most valuable thing you will take away is the wisdom, the knowledge, life-long friends and an unforgettable experience.

Train With Ben Pullham

Ben Pulham is the head coach and founder of Coached. For years, Ben earned a living as a professional triathlete, representing New Zealand at Triathlon World Championships, World Cups and in the Olympic Trials. Ben will guide you through this 4 months programme. Take advantage of his knowledge and propel your running progress further.

Get Armoured With UA X SCSM Co-Branded Merchandise

Check out the new collection! The collection includes t-shirts, shorts, caps featuring the motto ‘Run With Fight’! This is to signify the beauty of the fight in every run and in all runners.

 

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Understanding Your Heart Rate Zones

Everyone is getting a heart rate monitor these days – be it a heart rate tracker or one that is embedded in your GPS watch. But forking out so much dough but not fully utilising your heart rate tracker seems a little wasteful doesn’t it? Well, if you’re going to be spending so much money on it, you’d better make sure you’re getting your monies worth. understanding what each heart rate zone means is key to fully utilise your workout and fitness tracker.

Your Resting Heart Rate

Your Resting Heart Rate refers to the number of times your heart beats in a minute. The RHR should be measured in the morning when you wake up. You are capturing one of the most important body metrics. The lower your RHR, the better your fitness is. You can use this as a denominator to base your improvement on fitness on.

Your Maximum Heart Rate

The general formula used to calculate maximum heart rate is 220 minus your age. So, for instance, if you are 27 years of age, your maximum heart rate should be 193 bpm. Going beyond 193 bpm poses a threat to your health because it is straining your heart. Remember that this is a general formula. Of course, the fitter you are, the stronger your heart is and able to withstand a higher maximum heart rate.

Search for a heart rate monitor device

5 Different Heart Rate Zones

There are 5 different training zones – the warm up zone, the fat burn zone, the cardio zone,  the intense zone and the maximum zone. As the name tells, training at different zones brings different benefits to your body.

The Warm Up Zone

The warm up zone is 50 – 60 percent of your maximum heart rate. So if you are 27 years go age, this would mean 95 – 115 bpm would be your warm up zone. This although maintains general health, but does not increase strength nor endurance. This is a good zone to be at if you are just starting out to exercise or you have heart problems. Long slow runs or easy recovery runs are usually in this zone.

Workout: 10 – 15 minutes

The Fat Burn Zone

Photo Credits: Missisauga Life

This is the 60 – 70 per cent of your Maximum Heart Rate range. This is also the range you should be in should you be on easy recovery run days. The fat burn zone for a 27 year old would be 115 – 135 bpm. Training in this zone, your body gets more efficient at burning fat. You also build muscular endurance in this zone.

Workout: 1 – 2 hours

The Cardio Zone

70 – 80 per cent of your Maximum Heart Rate range is where most of your training should be done. You should feel comfortable enough to hold short conversation. This is for you to improve overall cardiovascular fitness because it increases the body’s efficiency in delivering oxygen to the targeted muscles. Your heart becomes stronger when training in this zone. This is to improve your speed endurance.

Workout: 1 hour

The Intense Zone

Hitting the 80 – 90 per cent range of your Maximum Heart Rate means you are in the Intense Zone. This is where you start to feel the zone. There is no conversation. Training in this zone improves your lactic threshold, speed and endurance. Here your body capitalises on Carbohydrates for energy instead of Fats.

Workout: < 1 hour

The Maximum Heart Rate Zone

Training in this zone meaning it is an all out effort. You probably would not be able to hold this pace for more than a couple of minutes. Unless you are reasonably fit, you should not be training in this zone. This is to train your heart to work at maximal capacity. You can safely incorporate workouts at Maximum Heart Rate by doing speed interval training.

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Runcation Review: 5th Danang International Marathon, 2017 (by ALCE)

Danang, Vietnam. Where do I even start on writing for this runcation?

Ok, let’s start by touching on the logistics. We are fortunate to have Jetstar fly direct to Danang from Singapore (2hrs 20mins). Prices are very affordable and flight dates are ideal as well (fly on Friday evening and reach back in Singapore on Mon early morning 12.20am) so additional annual leave application may not be required for this runcation. =)

In the morning of 5th Aug at the race pack collection situated at the start point of race, I can’t help but to notice that its not just me as a Singaporean there (if you are a Singaporean and was there for the race, do a shoutout). Runners were wearing all kinds of finisher Tees from Standard Chartered Singapore, Run Free, Runners League. The race pack collection location by the beach was ideal but the collection point was ridiculously hot.

Nothing much in the collection pack:

1. Race Bib

2. Race Program / Map

Very hot to say the least

I am writing on a 21km route. Feel free to browse the Danang International Marathon website for the 42km route.

Start of the race on 6th Aug morning at 4.30am. The race does not come organized with corrals or waves based on your running ability. They started the first wave (for 42km runners) and the second wave onwards was free for all. I was in the third wave. Now why is this important that you get into at least the second wave? Danang’s sunrise begins at 5.30am. So in order for you to catch as much pre-dawn running as possible, try squeezing into the initial starting waves. Trust me, you will thank me for that advise when you eventually cross the finish line.

There are a total of 4 bridges in Danang. The most famous being the Dragon Bridge. There are also 2 suspension bridges that you are be running across and the view is breathtaking. Below is the first bridge that you will run across.     

As you run further along the main city streets, you will notice the Dragon Bridge. It is indeed majestic and will embed a long lasting image in your mind when you see it.

Dragon Bridge

Finally, the bridge that is most awesome in my opinion. The Thuan Phuoc Suspension Bridge that crosses the lower Han River is the longest of them all. Its spans over 1.85km long and costs almost USD$42 million to build.

The long and never ending bridge
View from Bridge

After conquering the bridge, you will then come to the final stretch of pristine running alongside the coastal scenic route (last 4km). It is somewhat similar to our East Coast Road in Singapore. The atmosphere just before the finish line is something I will never forget. Roadside crowd cheering, finishers from the race earlier running alongside you to cheer you on, volunteer’s high five and the upbeat music just makes you want to push all out and muscles cramping only after the finish line. =)

Finish Line
And this alone makes the trip all worth it!

There is an added bonus. 21km finishers also get a finisher T-shirt.

Overall, run route is safe and can be sought after by runners looking for a nice, relatively affordable and an enjoyable overseas runcation. I did mine under SGD$900 all in (including foot reflexology and some shopping).

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Gilbuena, Cruz Cop MILO-Angeles

     ANGELES CITY – National athlete Miscelle Gilbuena and first-time winner James Kevin Cruz ruled the latest 41st National MILO Marathon regional qualifier held Sunday (August 6) at the Clark Parade Grounds.  This mark’s the race’s return to the city after successfully hosting the 2015 National Finals.

Gilbuena, a member of the Duathlon National Team, worked her way to the Women’s Division crown in 1:33:56 in a battle with last year’s Batangas Leg champion April Rose Diaz who clocked 1:34:48.  Maximina Daltz checked in at a far Third Place in 1:52:39.

Technically, Gilbuena can be considered the defending champion since she won the last Angeles qualifier in 2014.  She also won the Tarlac qualifier in 2013.

First-time winner Cruz towed a bunch of fresh faces in dominating the Men’s Division in 1:20:02 followed by Efraim Inigo (1:22:48) and Neo Anthony Saison (1:23:21).  Prior to the race, Cruz’ best effort was taking Third Place in 21-kilometer category of the 2015 Metro Manila qualifiers.

The champions received PHP 10,000.00, a trophy and gift items from sponsors.  More importantly, they and all those who made the cut-off times of their respective age brackets will earn slots in the National Finals to be hosted by Cebu City on December 3, 2017.

Other winners in the side events were Dominic Lagat (32:17) and Joneza Mae Sustiuedo (46:37) for 10 kilometers and Joevimark Villafuerte (16:17) and Joida Gagnao (20:20) for five kilometers. The three-kilometer race for those aged 12 years and below belonged to Alex Gatbunton (13:28) and Fidna May Orlanda (15:51).

We joined hoping to earn a ticket to the National Finals. We still have 11 more chances to do so.

Runners from Luzon can still catch the remaining four regional qualifiers in the coming weeks to be staged in the cities of Tarlac (August 13), Naga (August 27), Lucena (September 3) and Lipa (September 10).  After that, the MILO Marathon begins its southern swing with a race in Tagbilaran City on September 24.

Part of the registration fees collected will go to the MILO Marathon’s advocacy of giving free rubber shoes to poor but deserving public school children in the different host cities.  Hopefully, a new generation of sports champions will be born out of these beneficiaries.

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Usain Bolt Does The Unthinkable Again – He Lost

Usain Bolt was beaten in his final solo race at the London World Championships 2017 100m sprint. Justin Gatlin gate crashes Bolt’s farewell party, taking the win finally after a long rivalry. Bolt came in bronze in the 100m event.

“No Regrets! It was always going to end no matter what – win, lose or draw.”

Gatlin’s win drew boo-es from the crowd. He has often been cast as the villain as opposed to Bolt’s hero status. This is due to the 2-time ban he has served for doping. Gatlin however still has major respect for the man he defeated. Justin Gatlin displayed humility, bowing down to the fastest man on earth – Usain Bolt!

Photo Credits: 9jawitches

Usain has raced lightly this year. He knew he was not as in shape and all he could do was his best. This is also why he is glad he isn’t running his favourite event – the 200m. It probably would have been worse, he said. After the semi finals, he knew if he didn’t get a good start out of the blocks, he was going to be in trouble. But, just because it was a bronze, it didn’t mean the night was not magical. Bolt cruised around the track for 10 minutes – detouring into the stand for selfies with Jamaican fans that came out to cheer for him – one last time.

Usain still has the 4 x 100m to compete in next weekend.

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8 Reasons To Run In a Group

Running alone certainly has it’s perks – the alone and quiet time with just our thoughts. But if you’re looking to get faster, join a pack, join a running group! Why not join like-minded people? If you’re looking to improve, this is the most fun way to improve. In a group, you get more motivation and tend to push harder. This will in turn boost your fitness level.

#1 Motivation

Running in a group is incredibly motivating. There is always someone in front for you to chase. You will keep going. When the going gets toughened you are thinking of giving up, you have your running group to keep pushing you. Everyone understands your pain and there is no motivator more powerful than their sincere cheers and encouragement.

#2 Consistency

Consistency is very important. One of the best ways to improve at running is to run more. However, it is easy for us to become complacent when we don’t have a commitment. Having a regular weekly training group to run with helps ensure that you are committed. You will show up for sessions, and this helps ensure you run consistently.

#3 Accountability

Photo Credits: Athletics NSW

You won’t miss your training just because you’re too tired, or because it’s too early because you have a bunch of running buddies waiting for you. When that tiny voice in your head tried to tell you to skip your run, you would have another nagging voice telling you that your run buddies are counting on you to show up!

#4 Learn From The Experience Of Others

Learn from the wisdom a group! The more people, the more experiences and the more wisdom you can learn from. All runners are kind of the same. We tend to talk about running – a lot! Draw on the collective wisdom of the group. You can find out what kind of training works for other people and incorporate their experience into your own training.

#5 Social Facilitation

There is an psychological effect when running in a group. You just tend to run faster. It is kind of like when you are just able to run faster in a race as compared to when training. So when you are training in a group, you tend to get caught up in the pace. You will push harder as compared to when training solo.

#6 The Friends You Make – Friends Of A Lifetime

Photo Credits: Running Designer 

There is nothing better than doing the thing you like, with like-minded people. They appreciate your craziness and obsession with running because they understand you. They, like you are passionate about the same thing. They get you!

#7 Run Places You’ve Never Ran Before

Running with a group means an opportunity to run new places and new routes. Your running buddies can bring you to explore new runnings routes. New running routes are always interesting and refreshing.

#8 You Will Never Be Alone Again

Gone are the days you fear running alone in the dark. With a running group, you don’t have to worry about running your long runs alone as well. Your long runs would be over sooner than you think. You won’t need to keep counting the miles in your head. Your running group will serve as a great distraction. How great right?

So what are you waiting for?

Join a running club now! Check out the running clubs in Singapore and Malaysia!

Cover Photo Credits: Heng Ting Guan, Asics Running Club (SG)

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Close to 500 Runners Get Their Standard Chartered Singapore Marathon Training off to a Flying Start

Participants from the morning run, with pacers from Running Department, Denise Keller and Joakim Gomez.

With just 17 weeks to the Standard Chartered Singapore Marathon, close to 500 runners laced up and joined in the SCSM training kick off at the Singapore Sports Hub today.

Organized by IRONMAN Asia, the day’s activities included the launch of the 2017 pacers programme conducted by Running Department, a coaching clinic by Ben Pulham – Official Coach for SCSM 2017, opportunities to get professional advice on heart rate zone training and try outs for the new Under Armour Charge Bandit 3 shoe, which was launched at the event.

Sharing his experience after the morning’s run was third time SCSM pacer Edmund Ho, 29 who said “It’s good to be running with the people, the route is good, and it’s a good warm up especially with SCSM coming up.”

Mediacorp 987FM Radio DJ and SCSM 2017 Ambassador Joakim Gomez, and Under Armour Ambassadors Denise Keller and Yang Man Yun were provided heart rate zone assessments as Ben Pulham from Coached gave them professional advice on how they could improve their marathon training.

On Sunday, sports and fitness advocate Cheryl Tay will launch the SCSM Women’s Squad headed up by her running club ROCKrunners. As official partners for the all-woman initiative, the ROCKrunners will lead a 20-minute HIIT session and a 3km run at 4pm and 5pm.

Registration for SCSM 2017 at www.singaporemarathon.com.

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10 Key Ways To Proper Running Mechanics

Running mechanics is very important for a runner. It is important because firstly because it can enable to you to run more efficiently, and secondly because it can help prevent injury. So, if you’re not paying attention to your running mechanics, here are 10 key ways for you to ensure your running form is proper.

#1 Do Not Heel Strike

Always try to be alert and land on the your forefoot. Landing on your heels can lead to higher risk on injury. There is a greater impact on your knees and joints whenever you land on your heels. So, always be sure to be in position to land on the balls of your feet.

#2 Do Not Overstride

Overstriding can lead to injuries. Your feet should never land in front of your body but just below your body. In order to make sure you aren’t overstriding, ensure that your cadence is about 170 – 180 spm. This means that your foot is striking the ground 170 – 180 times in a minute.

#3 Engage Your Torso

Engage your torso to keep your body upright. This will give you a better running form and ensures you spend less energy while running. Don’t hunch. Hunching affects your arm swing and gives you a less efficient running form.

#4 Relax Your Fists

Do not clench up your fists. This is because clenching up your fists also causes your forearms to tense up hence impeding shoulder motion. You want to feel relaxed during your run.

#5 Relax Them Shoulders

Do not tense up your shoulders. This could give you a sore shoulder every time after you run. This will also affect your elbow swing. Keep your chin up and shoulders relaxed.

#6 Elbows In

Tuck your elbows in such that your elbow swing is close to your body. You want your arms to be moving in a forward motion, not a circular motion. Don’t allow them to flare out. This way your running will be more efficient.

#7 Chin Up

Keep your eyes up, chin up and fix your eyes on the horizon. This helps you stay tall and upright when you run. This pulls your body straight and ensures you don’t hunch.

#8 Do your Drills

Drills are an important but often neglected part of training. Drills help train you to land on your forefoot. Your muscle memory is at work here. This helps you transition into a forefoot landing when you run.

#9 Stride Easy

On days of your easy run, end your runs with easy strides. 4 – 6 sets would be enough. You should land on your forefoot and run light. Striding helps you with standing tall and your running form. The goal here is for your body to adapt to the fast fluid movement motion that mimics fast running. Nail your form during striding so your body remember this efficient form when you run.

#10 Strength Train

With stronger muscles, we are more able to stay upright and keep our posture and form. When we are tired, our form starts to falter. It takes us more effort to engage our torso or keep our body upright. With stronger muscles, we our running form won’t falter even at later stages of your run.

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