Success in any endeavor comes to those who plan. Pilots follow flight paths, builders have an architects plan, while businesses have marketing, financial, operational plans and more.
If you’re interested in improving your running, staying injury free and enjoying your training, having a training plan will set you on the right path, hold you accountable and take the mental effort out of deciding what to do.
When you focus on high-quality processes – smart training, eating whole foods, getting plenty of sleep, executing a controlled race – the outcome (your result) will be the best possible result given your starting ability and the time you had to prepare.
By releasing attachment to the outcome and focusing on the things over which you have control, you free yourself up to enjoy the process of training and racing and you’ll feel satisfied with the result whether you hit your desired timing or not.
Use a heart rate monitor
A heart rate monitor provides you with an objective way for measuring intensity and should be a key piece of equipment for all runners looking to perform well and be healthy.
By training according to your heart rate, you ensure you work hard enough to get the desired result but not so hard that you compromise your recovery.
If heart rate is the same or lower and your pace is increasing over time, your training is working and you are becoming more efficient.
Being stable in the hips helps you to transfer power through the ground leading to faster running. It also makes you a more resilient runner, less susceptible to injury. The most common weakness I see in runners is a weak butt so dedicate some time each week to strengthening your butt muscles and you’ll be rewarded.
Strengthen your core
Your ability to transfer power through the ground and maximise forward movement is largely determined by the strength of your core. Spend some time each week training the muscles in your core. As little as 10mins twice a week, when done over a long period of time, can have a massive impact on your performance.
Track your progress
Tracking your heart rate against your pace is an easy way to track your progress that doesn’t involve constant time trials. If your HR is the same or lower and your pace is getting faster over time, you are improving.
Get Your 14-Day FREE Trial for Coached today – The heart rate training programme that makes training enjoyable and optimises each session for best results.
Choose the right gear
The equipment you use and wear needs to be comfortable and serve it’s purpose. Invest in good quality advice and gear that is suitable for your unique body and requirements. Avoid marketing hype around products and instead focus on functionality and your specific requirements when selecting your equipment.
Choose your gear early
Trying new things on race day is an easy to self sabotage your efforts. Purchase any new gear you need 1 to 2 months before race day to allow plenty of time to practice and ‘break in’ your new kit. Blisters, chafing, bloody nipples and black toenails are largely avoidable when you have gear than you have frequently used and are comfortable in.
Take a day off to avoid a week off
Take a day off to avoid a week off. Take a week off to avoid a month off. Take a month off to avoid a year off. Consistency is key to great performance so don’t be scared to take additional rest when it is warranted.
Plan your races carefully
Don’t be like most runners who do every race on a whim. Pick 2 – 3 races each year where you want to do your best and then select complimentary races that form part of your preparation. Carefully selecting your races limits your chances of over racing and ending up overtrained, injured or sick.
Practice your race nutrition in training
Practice your race nutrition strategy in training to ensure you don’t suffer any of the following complaints on race day
lack of energy
stomach distress
bloating
frequent need to pee
cramps
Don’t just practice taking in fluids and gels at easy pace. You need to practice at race pace too to make sure that your stomach can still stomach the calories when under stress.
Run on an empty stomach
The body has 2 main fuel sources when you run long distances – fat and sugar. To improve your ability to generate energy from fat and to conserve your precious sugar stores, do some of your low intensity runs on an empty stomach.
Measure resting heart rate
Measure your resting heart rate each morning to assess progress in fitness over long periods of time without the need for time trials or racing. You can also use the numbers to monitor for signs of illness or overtraining while ensuring adequate recovery from the previous day of training.
If your resting HR is 5 – 9 beats higher than usual, keep your run easy and short. If it is 10+ beats high, take a day off and don’t return to running until it is back to normal. Click here to follow a heart-rate-based training programme.
Race with control and patience
Many runners get into great shape only to race below their potential due to poor race execution. As illustrated by the recent sub 2 marathon attempt, an even (or subtle) negative split is the best way to maximise your fitness on race day.
An even split means you run every kilometer of the race at the same pace. While this sounds simple, it takes a lot of self control and patience to be able to execute. Avoid the temptation to push fast early and you will be rewarded with a result that maximised your fitness and you will feel satisfied with. Learn more.
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Many elite runners run almost every day, some even twice a day. One critical thing is they have built up a level of fitness to cope with the training volume. I used to run 16km from my home (in Telok Blangah) to my army camp (in Nee Soon) every day. Fast forward 30 years to present day – I would not do that again because, rest days are an important part of training especially for beginners and senior runners. So I would suggest you build up your mileage and training volume gradually before thinking of running more days in the week.
Follow the FITT principle
Even if you plan to run every day, be sure to vary the runs, make it a hard followed by an easy day. Follow the FITT principle – vary the Frequency ( run 3x a week, then change that to 5x, back to 3x), Intensity ( run on flats, on rolling hills etc), Type ( of running, so do speed, farlek, tempos, long slow runs or cross train), and Time (run longer, then shorter distances and duration). At SSTAR.fitness every training run is different, our training program is based on the FITT principle and every run has a purpose. Find out more about how to use FITT to structure your training program at our workshops.
Rest is an important part of training
You probably heard this before, so it must be true. In this case, it really is. Rest allows muscles to repair and get stronger. Muscle fibres get larger after repair, cell structures that provide energy multiply, blood vessels become more dense. Heart, lungs and other organs become more adapted to exercise.
Periodization and Supercompensation
A cycle of hard workouts, medium and light plus recovery when combined into a schedule is known as periodization. Without getting into the technical details, these schedules always have a period of hard vs easy. The easy parts allow the body to adapt and become stronger than before, a process called supercompenstation. So train hard by all means but remember to rest. You will become stronger for it.
The bottom line
There is no one best way to train or the best training program. Each of us are unique and we respond to training differently. But if you follow the FITT principle and vary your training, you will be on the right track.
For more answers and how to put these into practice, attend the SSTAR.fitness Holistic RunningTM workshops and hands on drills. Topics covered include aerobic and anaerobic fitness, nutrition, running gait, core strength and mental toughness. Also sign up for a free trial for JustRunLah! readers and experience holistic running by clicking here.
Most of us love travelling. It’s always a great feeling to be out of the country for a few days or weeks and just take a break from the rush of everyday life.
However for some, travelling also means a halt, or disruption, in their workout routine. We are all creatures of habit so when we are in a different country where there’s nothing familiar around us aka familiar running path, gym, we may not always be able to find a close enough alternative. So what can we do to keep ourselves in tip top shape, and health, while we take in the sights and sounds of a new country? Here are some ways you can do so.
#1 Take care of your diet
The reason I put this point out first is because what you have heard about your diet making up 80 percent of your fitness regime is actually true.
While many of us will like to taste as much of the local delicacies as possible while we are in the country, we need to also be mindful of what we are consuming. Try to consume more vegetables, fruits and lean meat, less alcohol, deep-fried and overly fatty items if you can help it. Of course you don’t have to swear off anything that seems even moderately unhealthy but just remember it’s all about portions. As long as you don’t end your days consistently feeling bloated and guilty, you are doing fine.
#2 Do simple exercises that can be done anywhere
I cannot expect you to do a full-blown workout when you are stuck in a hotel room or in a country where you aren’t even sure if it’s safe to run alone outside. However, there is always the alternative of doing some simple stretching and core strengthening exercises that can help you to burn some of those pesky calories off.
Planking is one of those great and simple workouts that don’t require a lot of space to do. You can also do chair exercises with your bed (or chair if your room is big enough).
#3 Go for a hike, or walk as much as you can
There are some countries where you may be able to do some trekking or hiking up a mountain or two. Besides being great exercise, it also allows you to check out the awesome views from way above the ground.
If that is not possible, you can also try to walk as much as you can. Choose to walk instead of taking the train or taxi if you can. You may even discover little nooks and crannies that are hidden gems, not yet discovered by many! It is a well-known fact that when you are walking with distractions (shopping, sightseeing), it makes it so much less tiring.
#4 Engage in some fun activities
This may be subjective as not every country can give you this option. But if you happen to be somewhere that offers a host of really exciting sports, and if you feel up for it, go for it!
Photo Credits: Iguana Surf
Countries like New Zealand or Australia have activities like white water rafting that is a form of a sport in itself. Not only is it a good way to keep yourself active, it will also serve as a fantastic travel memory to remember forever.
Before I start writing further, I have to make a note that not all runners are like this. Some go about their lives with nary a mention of their running efforts, that aspect only known to some of the closest people they know.
Then there are those, whom we will talk about in this article, who will do everything they can to show and tell the world (via social media), about their running adventures, regardless of how mundane it may be. Here are 10 things I’m pretty sure most of us will have experienced from those runners who do things like that that annoy us to no end.
#1 All Their Runs Are On Social Media – ALL!
By constantly, I mean possibly two to three times a day. And every single post is about their run. It doesn’t matter if those looking at their updates on their newsfeed are irritated or bored or just rolling their eyes, these runners just want their social circle to know the running achievements (running time for 10km less by one second, hurray!), or their new fitbit or just some wise words of running advice that usually has been going around the circle for awhile by then.
And there’s no point telling them to slow down because they aren’t going to anytime soon. Hey, they are being positive role models for aspiring runners! Or at least that’s what they want to believe.
#2 They Talk About Running – ALL THE TIME
Besides posting their running lives online, they usually continue talking about it in real life too. They find every opportunity to bring in a conversation about their running, even veering from topics that may not even have any link to it.
And if you have a friend like this, and you hang out with him or her in a group on a regular basis, you will know how much everyone will try to not say anything that even resembles running or sports throughout the gathering when this person is around. Just one slip of the tongue will set off a series of running tips, running equipment, running routes, timing, etc. You get the idea.
#3 They Don’t Wear Normal Clothes
It doesn’t matter where you guys may be going. Be it a casual dinner or even somewhere nicer, these runners are never seen without a running something on them. And it always seems like they need to find a way to tell people that they are such dedicated and seasoned runners, they don’t feel a need to wear normal clothes.
It can be quite irritating but I guess this is much more tolerable than those who keep yapping about their, well, runs.
#4 They Get Critical Of your Workout
To them, running is God. There is no other sport that can compare so there’s no point in telling them the kind that you engage in. Why? Because it’s going to get put down by these runners who deem any other sport dulls in superiority from their revelled sport.
#5 They Feel They Are The Best Advisors On Health And Fitness
Enough said!
#6 Your Route Will Never Be As Challenging And Punishing As Theirs
They will constantly feel that they have the shorter end of the stick but because they are so good at their craft, nothing can deter them. If you even think about being in their shoes and trying to do what they do, you will definitely crumble.
#7 To Them, People Who Do Not Run Are Lazy And Inferior
This may make them sound like horrible people but they usually don’t do it on purpose. Because of their disillusionment with the sport, they have it in their head that those who don’t run are not as determined and hard-working as them. I have no idea where they get this mindset from but I guess it comes with the obsession.
#8 Everything Can Be Solved With Running
Like I mentioned above, running is like God to them. For them to imagine a world without running is as good as not existing. So for every problem you happen to talk to them about, their solution will probably include going for a run and a barrage of running advice, rules, routes, equipment, etc.
#9 Even If You Are A Runner, They May Still Critique Your Choice Of Running Stuff
Because running is almost like a religion to them and if you aren’t doing or owning the same things as them, then you aren’t doing it right.
#10 They Are The Ones Who Probably Try To Cut Into Conversations With Something That Is Running Related
It’s irritating but unless someone tells them straight off that they are, they probably won’t stop. No guarantees they will even when someone has told them.
It’s post lunch on a work day and you are trying to keep the sandman away. While you are battling with this, it seems like your mind is also telling you that some ice-cream or chocolate, or anything sweet, will be a fantastic choice to boost your productivity for the rest of the day.
But while the artificial sugars in such sweet treats will give you that much required sugar boost for perhaps that couple of hours or so, the crash will come as quick too. In order to avoid that, and not feel guilty about your snack choices later on in the evening, here are the type of snacks you can reach out for to get you through the day without the guilt.
#1 Fresh fruits
Having a fruit for breakfast, just before lunch and just before dinner can help you to maintain a healthy digestive system, but also aid in weight loss too. High fiber fruits like apples can help to make you feel fuller so you won’t consume as much at your actual meal.
Of course, you are also welcome to have a piece of fruit like papaya or pineapple or an apple for your mid-day snack. The natural sugars will help in your productivity and won’t make you feel guilty the next day.
#2 Nuts
I personally love my walnuts and almonds, unsalted and unflavoured of course. While studies have shown that you should only consume about 8 to 10 nuts per day, this -definitely beats having an ice-cream or a bar of chocolate any time!
Photo Credits: Nut Works
You don’t have to be limited to the type of nuts you wish to consume. Whichever ones you prefer, keep a packet on your desk or in your office pantry, and grab a handful to slowly munch on when you feel the hunger pangs coming on. Just remember to get the ones that are baked and not covered with all sorts of flavourings and sugar.
#3 Raw Vegetables
I know not everyone will like this but for those of you who do like some raw vegetables in their diet, you can try slicing up some cucumbers, celery, tomatoes or even some boiled potato, and pack it to work with a small serving of balsamic vinaigrette. Put it as close to you as you can on the desk so when you start feeling peckish during the mid-day, this is what you will reach for.
It is also fantastic for those who may feel they don’t get their portion of vegetables in a day.
#4 Chia seeds
Belonging to the superfoods group, chia seeds are probably one of the most portable and easiest to prepare. Due to its high fiber content, the seeds expand in the water (or whatever juice you put them in), and you feel fuller after consuming your chia seed beverage.
Some people have even gone as far as to put chia seeds in their morning juice, or nutrition shake, as breakfast, and just before lunch and dinner. This method can not only lead to a healthier, more cleansed body, but also weight loss in the long run.
This July, the People’s Association brings to you the first ever Community Virtual Race – the Harmony Virtual Challenge. Together with a friend, strive to hit your registered distance. You are given 18 days to hit your pair’s target – 1st July 2017 till the 18th July 2017! You two can opt for 50km, 100km or have a go at the 150km distance! 18 days, 1 goal!
Why Virtual Race?
There is no need to worry about train breakdowns, parking problems, thunderstorms, snowstorms, or even waking up early. There is no need for nerves at the start line. This is the flexibility of a Virtual Race. You choose your own starting line and starting time, where it’s on the treadmill, or your favourite park, whether it is flat or on a hilly course. At the end of the Race, you can also lay your hands on a uniquely designed medal, and shout out your achievements or your support of a cause online!
How It Works?
Run/Walk on your own time, at your own place! Clock the distance and track your run/walk via any running app or your GPS watch. Upload the timing to 42race.com and voila, you become an official finisher of the Harmony Virtual Challenge!
Do Your Part For Charity
All proceeds from this race will go to the Children’s Charities Association of Singapore (CCA). The Children’s Charities Association of Singapore (CCA) was inaugurated in 1966 as a group of charities that organises joint fund-raising projects benefitting children.The funds raised by CCA provide assistance to meet the educational and vocational needs of these children. Remember – a little help, will go a long way.
Earn the Furthest In Town Title
If you’re the kind of person who has a little bit of a competitive edge, the Harmony Virtual Challenge allows you to show your competitive side slash kiasu side! Come take on the Community Challenge! Grab your friend and go out on a run. Run your lungs out to put your neighbourhood on top of the leaderboard!
Go the extra mile as a community, For the community.
I Run For Fun
In the true spirit of community, this race has something for everyone. Leisure runners can take part in the uniquely themed challenges and stand a chance to win amazing prizes. There will be 3 themed challenges.
The First thematic challenge happening on the 1 – 2nd July – Race with a heart is to encourage people to run for a cause. Take a photo with a message supporting your cause! The second thematic challenge is Racial Harmony, happening on the 8th and 9th July. Run with a friend of another race to demonstrate this. Lastly, don’t miss Age is no Barrier, happening on 15-16 July! Grab someone from a generation above or below and run with them. Run with your grandchildren, or grandparents or maybe your new born niece?
So, what are you waiting for? Grab a friend and register yourselves for $19.80/pair.
I’m quite a DreamWorks and Pixar fan since young ? Even went to the exhibition at ArtScience Museum a two years back with my friend
Love their movies that’s why still go ahead and register for DreamWorks Run although it’s paying $55 for even the early bird registration fee which to me it’s much more of like paying $11 to run each km ? But also cannot count that way lah. Also got entitlements such as tee shirt, medal, tote bag, cap and tattoo sticker.. Erm.. which I just want the medal ?
There’s the 800m kids dash category for 4-12 years old and the 5km fun run which I’m taking part in.
Run pack collection is at Velocity at Novena. Willis and I was almost late as we reached at 7.58pm on Saturday ? There’s no queue at all and we were like the last few ones there to collect the run pack on that day
Too bad we didn’t make it on time to queue for the balloon sculptures which is too cute ? Would have wanted to take for my nephews but we were told to come back the next day if we want ? Anyway, I realized that to some parents, even a temporary tattoo is a NO. It’s just a temporary tattoo but can understand that they just simply worries what if the kids grow up wanting a real tattoo? Not implying anything negative about tattoo as I’ve wanted a tattoo so much myself but till now I can’t think of or decide what I really want on me or which part of me as every few years, my idea of what’s a nice tattoo changes. I used to have the idea when I was like 15 to put a tattoo at my waist but drop that idea because what if over the years I expand horizontally then my tattoo also stretch horizontally? ?
Race day is on 24th of June on a Saturday, flagging off the 5km runners at 5.15pm running one of the usual routes from Gardens by the Bay East running towards the Marina Barrage and Flower Dome and back.
Willis and I reach about half an hour before the run flags off and went to explore the race carnival ? It’s actually quite awesome for the kids. During my era as a kid I don’t remember having these type of bouncy bouncy thing for us to bounce around in and I don’t remember doing these types of abseiling activities but zero point, 5 stones and hop scotch etc. Awwww.. It looks really super awesome and I would enjoy myself if I’m 20 years younger ?
There’s a few games stalls and food stalls around. There’s the balloon sculpturing again but there’s a queue which I think would take a long time because of the effort need to sculpt the characters from DreamWorks. There’s also movies screening. But it’s not a really gigantic carnival. “Big kids” like us is not really impress but good enough for the young ones I guess. If the location is at the Float or even at universal studio, let us run in USS and make it into something much bigger and make it worth the registration fee and even if the Organisers increase the registration fee to $80 I will register happily and yell “Take my money!” and I believe it will attract more crowd and even much more participation and sign up in the event as it’s the last week of school holidays as well. All I can say is that this $55 is not really well spent actually.
Willis and I queued for a photo at the photo booth and went to the start pen where the Kungfu Panda is there to flag us off at 5.15pm. Think it’s the only cosplay character I’ve seen around the whole run and carnival ? Anybody can run as nobody check on the bibs which means anyone is able to get into the start pen, just that at the end of the run couldn’t get any entitlements. It’s more than 30 degrees and we are melting. I remembered saying before to no more runs that flags off at 5pm but here I am again ?
Luckily the 5km is quite tahanable for me to run but many people is walking because of the Sun, the heat and they have kids and prams along with them. It’s an enjoyable run, maybe I just love the atmosphere in fun runs as everyone is here to have fun and I really love seeing the kids running along with their parents. It’s just super cute! ? But honestly speaking I was quite disappointed as I was wishing that along the route there’s cosplayers, to find Shrek or Fiona or any DreamWorks movies characters along the route but there’s nothing but just distance marker and directional signs. As the route is not sealed up and it’s a public area, there’s not any road marshals in sight throughout my entire 5km run and there’s many cyclists around going at super fast speed which is just so unsafe as there’s so many kids around
There is only one hydration point at the Marina Barrage. But I guess the Organizers considered it as two water points because of to and fro. It’s still okay for me, but to consider this as a fun run and there’s kids plus the weather is so hot, it’s really considered as not enough water points. The sad part is that the water at hydration is not cold at such a torturous weather ?
This was the first time I’ve seen so many kids taking part in the 5km fun run and the kids can really run so fast and so much! 5km is no piece of cake!
(Photo Credits: Andy Tan – JJL Runners)
I really love the medal a lot ? It’s by far the cutest and most colourful medal that I’ve ever gotten! Overall, as a runner, I enjoyed the run, I enjoys most of my runs. But as for this running event, I just need to convince myself that it’s fine though there is no real life size moving Shrek and Fiona, no Vikings or no Madagascar characters just full or paper boards with DreamWorks characters ?
It sounds theoretically correct does it not? Running more equates to burning more calories, and eating less equates to consuming less calories. Thus, calorie input is less than calorie output, hence it should result in greater weight loss. This all makes logical sense.
The Obesity Research & Clinical Practice journal recently published a study from York University that could show otherwise – that there could be more to weight loss than calorie output exceeding calorie input. Researchers found that between the years 1971 and 2008, although physical activity increased and at the same time protein and fat intake decreased, there was still an increase in BMI (Body Mass Index). So is there to weight loss than this simple formulae?
This research does seem to suggest that there is more to weight loss. Emerging evidence does indicate that hormonal changes from lack of sleep and stress, certain environmental toxins, certain medications, low calcium status, gut bacteria, and more may factors have an impact on body weight regulation. Eating less may also cause a reduction in metabolism. This would mean you would need to keep eating lesser in order to ensure a continuous weight loss – and how much lesser can you go?
So, there is no proven one theory. But there are a few things you can do to ensure you are in the right direction.
#1 Eat The Right Amount Of Calories
Eat more fruits and vegetables instead of fried chicken or curry puffs. You will feel full with lesser calories. Don’t take it to the extreme. Do not decrease your calories drastically. You may see some result but this may cause your metabolism to drop – you will find that when you eat your normal portions you may gain weight easily. Remember, do everything in moderation.
#2 Start Moving More
Take the stairs instead of the lift. Walk around the office every hour. Sneak in a short run during lunch hour. Make sure you do some form of exercise at least 4 times a week. This will keep your metabolism going. Consistency is key.
#3 Sleep Sufficiently
Sleep is paramount! Aim to get in 7 – 8 hours of sleep every night. If you aren’t able to hit this, sneak in a 20 – 30 minutes power nap. Sleep is significant in regulating our hormones which may affect weight regulation.
#4 Boost Your Calcium Status
Ensure your calcium intake is sufficient. For instance, have a cup of greek yoghurt for breakfast. Or you can take the easy way out and take calcium and magnesium supplements.
In athletics, recovery is part of training. It is when you recover well that you are able to push through another tough session. It is when you recover well that you become stronger. There is an array of options for you to choose from when it comes to recovery. Check out these recovery approaches below and opt for the recovery method that suits you best – to keep you going, to become stronger than yesterday.
#1 Massage Therapy
How It Works: Pressure to muscles help decrease tension and adhesions between tissues. It also increases blood flow to the muscles, to help flush the lactic acid and helps speed up muscle recovery.
When: As and when needed. Some athletes incorporate massage once a week as a regular recovery method whereas others go for massage only when there is signs of pain or early injury.
Who Uses This: Elite marathoner Kara Goucher with a 2:24:52 marathon timing uses her favourite therapist for 15 years. During tough training periods, she sometimes go for 2 2 hour sessions.
#2 Cold Therapy
Photo Credits: Snokes
How It Works: Ice baths or Cryotherapy Chambers helps reduce swelling by constricting blood vessels and reducing inflammation in muscles.
When: Soak in ice for 15 – 20 minutes after a hard workout.
Who Uses This: Olympian Dathan Ritzenhein (2:11:50 marathoner) soaks in ice baths to recover well before a big race, especially if his competitions are close to one another.
#3 Electric Muscle Stimulation
How It Works: Electric stimulation is used to passively activate your muscles. You engage your muscles without stressing your joints, allowing for increased blood flow thus better recovery.
When: Use on sore muscles for 30 – 60 minutes a day
Who Uses This: Canadian runner Natasha LaBeaud is an advocate. She especially likes to strap the device on during long plane rides to help her legs keep fresh.
#4 Foam Roller self Massage
Photo Credit: Singular WOD
How It Works: Probably a more economical way to approach a massage therapy. It helps increase blood flow to the muscles and release tensions, thus promoting recovery of muscles.
When: Daily
Who Uses This: Chelsea Reily
#5 Stretching/Yoga
How It Works: Post run stretching is very important to reduce the tension and stress on the hamstrings and quads. It plays an important role in preventing injury.
When: Immediately Post-Run. You spend 2 hours doing a long run, you can at least spend 20 minutes stretching can’t you?
Who Uses This: Almost every known athlete. Meb Keflezighi took a 10-week yoga class in college at UCLA to incorporate into his training.
#6 Sleep
How It Works: It is during sleep that our body are able to perform vital tasks – repairing the minor damage to your tissues and replenish your stores. With lack of rest and sleep, your body will feel constantly fatigue and you will start to feel signs of overtraining.
When: Always
Who Uses This: Elite Runner Alia Grey is an advocate of sufficient sleep. She attributes her 31:59 10km timing to this.
We runners dream big. We want to tackle a new distance. We want to hit a new personal best. We want to lose more weight. We human loves progress. We love to see progress. So what happens when we start to plateau? The progress curve is never exponential. People tend to start to lose the motivation to run when this happens. We need to constantly remind ourselves to – run far, run long, but never outrun the joy of running!
Here are 5 Tips To Keep You Training, Running and Racing!
#1 Take a Break
Often when we fail to see the joy of running is our body’s way of saying – dude, I need a break! Take a break from running and do something else. Try other sports to maintain your fitness level. Go hiking, rock climbing, learn to swim, go white-water rafting or maybe even try crossfit? Give your body a break from running! Remember, even the greatest of elites do take time off – their off season!
#2 Strength Train
The benefits of strength training is immense. You’ll start to see changes in your body and performance. Suddenly cramps don’t happen as often anymore, injuries stay at bay and you’re just much faster climbing that hill than you used to be. These improvements may be just what you need to keep going on!
#3 Go Shopping
You can’t deny this – often when we get a new toy, be it running shoes, a new watch, new apparel – we are super excited to try them out. We are more inclined to go for a run – does the new shoe make me run faster? What analysis about my running can my watch tell me? Even new apparel can get us moving- because we just look hotter in that new sports bra!
#4 Don’t Take The Fun Out Of Running
You have to always remind yourself the joy of running. Remember to always try something new! Haven’t tried speed work before? – hit the track and try out some speed workout! Go into the trails and try to be the next Kilian Jornet! Explore a new route! Run in a new neighbourhood! Forget pace and distance, and just run to soak in the beauty of running!
#5 Find A Running Buddy
Sometimes what we need is a good running buddy or a running group! It is easier to give up alone! But when we have someone pushing us on, we can go the distance together. Find a running group and run together with them! Looking for a running group? Check out our Running Clubs in Malaysia and Singapore!
What a feeling when months of preparation comes to a harvesting moment in a form of Standard Chartered KL Marathon – SCKLM 2017. It is one of the biggest marathon event in Malaysia. Some regard it as the biggest in Malaysian standard. Which is also the nerve wracking moments building to this event.
The ninth edition of the Standard Chartered KL Marathon (SCKLM) took place at Dataran Merdeka, Kuala Lumpur (KL), Malaysia, with close to 36,000 runners from 52 countries and 75 nationalities taking part in the event. Out of these, 8,000 runners had taken part in the Full Marathon category, a 7% increase from previous year.
I like this analogy from our SRR leader and buddy, Chin Heng. He said that this marathon is like a major examination, and those training that we had were like revisions, exercises, assignments and trials. This is the day of the report card, the day to show your performance from all your hard work of endless training. Training after training just to beat our best record in the previous year’s achievement. I am no different as I was carried away by the waves of enthusiastic runners group I am associating with.
From the social media group like Facebook, Instagram, WhatsApp, WeChat and Blogs, everybody seems very much involved into this event. Describing about their training, nutrition, habits, best practice etc. To a point that I had an impression that this event was as big as the Boston Marathon, an iconic marathon event in the world. Perhaps SCKLM is regarded as iconic in Malaysia’s perspective.
On the eve of the race day
On the contrary to my running buddies, I was lack in training due to commitments to family and work. In fact I was still working on the eve of the event. The place of work for that day was so near to the starting line in Dataran Merdeka. Felt the strong urge to pose a couple of photos at the starting line, but decided to deterred as it was already 4:00pm at that time, and I supposed to catch some rest and sleep before the big day (see how the adrenaline got the better of me).
Normally I would prepare everything before the race day – Bib pin nicely to shirt, ensure all nutrition is in order, shoes, socks, watch and phone are fully charged etc. This time all has not being prepare, oh man. Panic mode sets in briefly, before everything is set in order around 7pm, except for the watch and phone which is still charging. I got to settle down, calm the nerve and catch some sleep. Easier said than done… 8pm I can’t seems to sleep. The heart beat seems to be drumming like a war beats than a soothing relaxing beat. 10pm, still the same (that was the time my watch is fully charged). 11pm better but still on alert mode….11:30pm finally….. and 12:50am woke up at the first sound of alarm. In summary, not much rest as I would like it to be. I guess that I have to sit this through without much rest…yes running a marathon like a zombie if I have to.
Race Day
SRR members
SRR members
Walked with Master and Wai Ming at 1:25am to the waiting point at 99 speed mart. Around 6 cars arrived at the waiting point. I hopped into Ping’s car together with Master and Alex Wong. A convoy of SRR cars spearheading to Central Market Kuala Lumpur, the place of parking. We had arrived at around 2:45am.
Weather forecast said that it has a 55% chance of raining between 3am to 5am. It was cloudy when we arrived but no signs of rain or thunders. Everybody was excited, adrenaline was boiling high. So many familiar faces in the running scenes. High five each others, fist pumping, self affirmation, self talk, joking with bunch of friends, some catching up with old times… all just to calm the nerves that were running so high that I can hear the sound my heart beating even with the noisy environment in Dataran Merdeka.
Ready, Get Set, Gun Time
Everybody was instructed to go into their respective PEN. I was in the PEN 4, the most runner category. A quick warm up session by the MC, which we could hardly see from PEN4. And there is no place for that as all runners were packed like sardine fish. The moment of truth had finally arrived, this is it!. A quick call out and a 10 seconds countdown from the mayor of Kuala Lumpur…and gun time!!!
We have to walk a bit towards the starting line as we were from way back. From slow walk to slow jog, to faster jog as approaching the starting line. Started my watch for a recording when crossing the starting line mat. I was consciously minding my pace, as I made the mistake in last year’s half marathon. This time guess what, it is still the same 6min pace…this adrenaline seems to be a ‘nagging’ adversary (I shall put that in my note as a point to improve in my training).
Running journey
Summary of my run by 5-10km block:
km1-km15 – managed to maintain my cadences above 180spm on average
km15-km20 – slight walking due to the uphill slopes of the highway
km20-km30 – more walking and a sharp drop of cadences. But still managed to maintain at about 180spm for the moving pace.
km30-km40 – was the most suffering of all, as I’d subdued to more than half the distance to walking. Walk/run at this stretch, especially the uphill – walk, downhill – run, at a control pace.
km40-km43 – tried to run steadily but not fast, as I felt some pulling sensation at my hamstring. Passed by the last 500m big Honda baloon banner but dare not surge until the last moment of about 200m.
Cutoff points:
14, 20, 30, 36 and 6:30 was all the numbers I had in my mind when I started the run. These were the cutoff points for the race, which translated to the followings:
Reach KM14 before 6:35am
Reach KM20 before 7:35am
Reach KM30 before 9:15am (and collect wristband)
Reach KM36 before 10:15am
and reach the finishing line before 6 hours 30 minutes.
I had a Data Fields called Race Screen in my Garmin watch that serves as a real-time finishing predictor. It uses your current pace to predict your finishing time as you run. It has it’s pros and cons. The Pro is when you are faster than your set pace, it will give you a shorter finishing time, and the Cons is when you are below pace especially at those killer hill slopes which it will give you a longer than kingdom come sort of finishing time – which is not helping your defeated spirit at that time.
I was happy that I had reached those checkpoints with time to spare:
Photo credit: Alicia Chia
KM14 reached at around 5:43AM (6:35AM)
KM20 reached at around 6:32AM (7:35AM)
KM30 reached at around 8:00AM (9:15AM)
KM36 reached at around 8:52AM (10:15AM)
With these timing, it had encouraged me to surge on the remaining of the course.
The pinnacle of the cutoff point is the KM30 where the green colour wristband was handed to me. Without this band, you can’t collect the finisher T and medal. It is so important that I dropped the band while running through the row of volunteer handing out the bands.
GPS glitches
I was running at a steady pace of 6+ min. It was manageable and felt good about it. At about KM3, my watch reported less than 6min pace (5:52min), I knew instantly something was wrong. At this time it was about 300m off the mark. Then it struck again at KM5, recording 4:26min, this time it was off by around 1.7km!!. This is similar to previous year GPS glitch incident at about the same area. This had imposed a physiological barrier as the mileage build at the later stage. Imagine when your watch told you that you had reached 38km, but later you saw the distance marker board that says KM37. It create a false positive scenario that affected my performance. At this moment I really wish that I have the ‘Run by Feel‘ skill (ok, another note in my training book).
The accidental pacer
I was running my own pace, kept telling myself not to load too much anxiety into my run. Keep the adrenaline at bay. All the sifus’ teaching flashing in my mind at that time… don’t exerts the energy, keep the energy for later use especially in all the elevation and uphills that is ahead. Don’t be intimidated by people that passing you by, even those that looked bigger and fatter size than you. Then I came across Madam Sim who was running alone. I’d noticed that she had difficulty breathing, some runny nose problem. She was running at a slower speed, and I thought I can use her company and be able to watch for each other in the run. At first I thought she would just stick for 1 or 2 kms before she would sped off. But we ended up finishing the race together (I was just 0.1 seconds ahead of her). For many occasion she would waved me to carry on while she clear her nose for better breathing. I would keep looking back to check on her.
She almost gave up at KM12, which I’d encouraged her to keep going. “Try to see whether we can reach KM14 the first checkpoint”, I told her. We’d managed to passed the checkpoint 30 minutes ahead of time. Then in KM16, she wanted to declare DNF again, which I told her “let’s see whether we can reach the second checkpoint at KM20”, which we did. At about KM23-24, she told me to carry on and I haven’t seen her since. At about KM40+, she reemerged again. She told me that she had walked a solid 2km and really wanted to declare DNF. Luckily she kept on. It is at this point that I almost gave up on the idea of sub 6. Well it was a funny game, as she encouraged me in return this time. She told me that sub 6 is still a possibility and not to give up now. We both fist pumping, run and walk till the last 200m before dashing to the finishing line for our ‘strong finish’ :). The last stretch in Dataran Merdeka was a memorable one, as it was filled with spectators at both side. Leaving a small lane to passed by before going into the finishing line.
Madam Sim taught me not to run in uphills when energy is low, and make the time back by running at downhill. This was part of the reason I didn’t get any cramps through out the race. (apart from loading madly on power-gel and salt stick, but that’s another section).
Fueling strategy
I had consulted the sifus on how to fuel to keep the energy up and prevent runners worst nightmares – the cramps. So I stick to the fueling play book (the first hours 1 powergel and 1 salt stick, the next 10km 1 salt stick, another 10km or hour 1 powergel and so on. The last stretch 1 powergel). I have never practice this before in my LSD runs. So I would not know whether my body will adapt to this settings. By the way, it will cause me a fortune if I’m practicing this fueling strategy this on the weekly LSD ?
The following were the actual fueling I had at this race.
KM 9 – 1 power gel + 2 salt stick
KM12 – 1 salt stick
km? – 1 salt stick
KM25 – free power gel – consume
km? – 1 salt stick
KM35 – consume the free power gel from KM32
KM39 – power gel
Due to the fatigues, I couldn’t remember clearly the exact KM mark that I took what. When I stock counted, I left with 3 power gel and 5 salt stick. The overall experience was that I didn’t felt any hunger as my stomach was quite full to a point that I don’t feel like consuming the banana. I even gave one of the banana that I got from the 1st fruit station to a road worker.
I was able to skip water station at the first 15km – stopped at alternate water stations in order to shed some precious timing. However, I had stopped at each water station from KM20 onwards.
Reflections of my run
I’m still in disbelief, surreal state that I’d actually completed a marathon. A humongous challenge that anybody can take on at any given Sunday. Like what all my sifus would have said, “Don’t be a hero on race day”, “Run as per what you had practiced”, “Don’t change your game plan”, “Reached 30km mark to assess your condition before deciding to surge or walk”. These wisdoms were what I hold at heart during those massive challenge especially on the rolling and punishing elevated highways stretch and Bukit Tunku.
So now, I am officially a Marathoner.
Side note:
I saw a lot of people stopped by the road side due to cramps from KM25 onwards. This could be due to the rolling hills of the highways where runners pushed too hard too soon. And the weather was not helping – hot and humid.
It could be fatigues that blurred my vision which I thought I saw abandoned of unopened power gel pack on the road. At least 3 sightings. I couldn’t u turn and check it out. But it could be a hallucination.
My overall average pace was 8:02min, the exact pace as previous year half marathon. In my HM I finished in 3 hours, but this FM I’d finished less than 6 hours. Perhaps this time my pace was more consistent than previous year.
Caught up with Chin Heng, Peter and Albert at the Jalan Kuching turning into Jalan Duta. I was pleasantly surprise that I could caught up with them, especially the Goh’s brothers.
Chin Heng told me that it is his wish to finish every marathon below the 6 hours cutoff time at the international marathon level. I have not fact-check this one yet. Perhaps I shall check it out later. Chin Heng is an international marathon runner who has 9 marathon under his belt.
Both Peter and Albert were so relax finishing the race. They had encourage me to continue running and minimize walking. Very good sifu they are.
I have to confess that I didn’t go to the mobile toilet throughout the course. I have the urge to pee at KM4 mark, but the toilet stoppages incident that caused my sub3 HM finishing by 1 minute last year still fresh in my mind. Somehow the urge subside and gone from KM9 onwards – miraculously ?
Along the Duke highway (after the U-turn just before the toll gate), at the Damai LRT station, I’d noticed a train with a handful of runners (with SCKLM running vest) looked a bit worry. It was about close to 6AM. I guess if they were HM runners, they would have been late for 30mins, unless they were the fun run or 10km competitors.
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In Ethiopia, there are the fast runners and then there are the Dibabas. The Dibabas dominance in athletics is admirable and fascinating. Older sister Tirunesh was the previous World Record Holder of the 10,000m distance and still the reigning World Record Holder for the 5000m distance with a time of 14:11:15. Genzebe on the other hand holds the 3000m indoor World Record and the 1500m World Record. They are the only siblings in history to hold concurrent World Records!
“There are a few running families, but not like the Dibabas” – Haile Gebrselassie
A Running Family
They really are a family of champions! They are the Serena and Venus Williams of Running! Tirunesh of course is the most decorated with 3 Olympic Golds under her belt. Genzebe has been dominating the 1500m and 3000m distance of lately. Older sister – Ejegayehu is also an Olympian with a Silver Medal from Athens. Not forgetting cousin Derartu Tulu who became the first black African woman to win an Olympic Gold back in 1992.
Tirunesh – A Mother And A Champion
Tirunesh took some time off running to raise her son. She made a comeback in Rio, and what a comeback it was! Giving birth to her son in 2015, she came back to win a Bronze medal in the 10,000m distance in the Rio Olympics! You think that was impressive? – She became the 3rd woman to run a sub 2 hours 18 minutes marathon in the London Marathon 2017! Tirunesh never fails to surprise us with her talent!
Genzebe Dibaba
Photo Credits: NBC Sport
She has been a part of many Ayana v Dibaba showdowns! Being crowned Athlete of The Year by IAAF, we really look forward to see what more this young talent can do. There is no greater honour than being crowned Athlete of The Year in Athletics!
The Fast duo are fearsome on the track! Their accomplishments are unprecedented in this sport!
We are all somehow guilty of negative presumptions, simple errors we commit in our day-to-day judgement, especially when it comes to size. Throughout history, literature and TV shows, the society has placed cognitive biases on small persons or nations, which will influence human thinking and decision-making; with examples aplenty!
Just think of the unfancied David versus Goliath (from the Bible), the under-estimated Hobbits (in The Lord of the Ring), the black sheep “Imp” of House Lannister (in The Game of Throne), the irrelevant feud between Lilliputians and Blefuscudians (in Gulliver’s Travels), the derogatory ‘Napoleon complex’ in the realm of psychology, the world history – where small nation Belgium was snuffed out in World War I, and perhaps the football sports – where the minnows Liechtenstein and San Marino being sometimes considered unworthy of the European qualifiers!
Likewise when Perlis (the smallest state in Malaysia) organized Perlis Marathon 2017, doubts would be naturally raised about its ability to organize event of such grandeur. Would the run be well coordinated, the traffic properly controlled, the water stations adequately set up etc? Do they have what it takes to orchestrate such event?
Would the running experience be as heavenly as the former moniker of this land, once known as Indera Kayangan (The Land of Heavens)?
Put another way, it was whether this Perlis marathon would be another run-of-the-mill event, or it would hit a home run!
Organized by the Perlis government on 30th April 2017, this event would be inevitably benchmarked to the bellwethers of Malaysia marathons, such as the more illustrious Standard Chartered Kuala Lumpur Marathon (SCKLM) and Penang Bridge International Marathon (PBIM). Against SCKLM and PBIM, Perlis Marathon was still in its infancy stage – only its 3rd year running!
Leading pack of marathon runners (Photo credit: ActionPix Malaysia)
When experienced runners were asked to join this marathon, some skeptically replied “Not wasting my time to attend this small run”; “Kangar – so remote! No airport, can’t fly in – must drive or take train or take bus.”
But was such pessimism really warranted? Was this another clear instance of cognitive bias?
For a start, let’s consider its entry fee! When informed about the Early Birds RM50 registration for this Full Marathon, the immediate reaction of regular runner Neoh Soon Hueng was “That was truly good value for money.”
Yours truly with his running buddy, Neoh Soon Hueng
He had a valid point, of course. With participant’s entitlement such as goodies bag, timing chip, medal, event T-shirt, finisher tee, E-Certificate and much more, such token charge was rather encouraging. Nowadays the entry fee of other full marathons could easily come to about RM100 or possibly more.
How about the proceedings on the run day?
On the event date, the entrance to the starting point was properly managed, with race marshals dutifully directing the vehicles to the car parks. The parking spaces available around Stadium Tuanku Syed Putra were definitely adequate.
Even before the midnight flag off, the event had a carnival-like atmosphere, with the whole place brightly lit (unlike another run). There was even a live band performing at a rock concert, with loud music blasting away at the stage’s speakers.
From the Stadium, the runners travelled eastward along Persiaran Jubli Emas, passing State Mosque and some schools, before heading south towards Arau. There were 2 U-turns during the run – the marathoners made the first one at Km 13.5, moving back westwards along Persiaran Jubli Emas, until Km 25 when they veered south into Jalan Padang Behor. Then the runners made their way to Masjid Al Mustaqim for the second U-turn at Km 33.5 to track their way back to the Stadium, via Jalan Kangar – Alor Setar.
Perlis Marathon 2017 42km Route Layout
The midnight weather was slightly humid and hot, which was not truly ideal for FM runners. Barring the punishing weather, thankfully there were really a lot of positives in this Perlis Marathon.
Firstly, the 42km run route was generally flat with a negligible, short elevation around Km5.5. Of all the major FMs, this could probably be one of the most pleasant courses for one to attempt their PB.
A worthy mention is the lightings along the route – most streets, if not all, were very well-lit. It was a treat for the sight to run under luminous streetlights, especially the beautiful ones outside Istana Arau, which was a welcome distraction to the mind. There were even a few selfie points for the photographers.
Beautiful Istana Arau (Photo credit: ActionPix Malaysia)Another beautiful lightings along the route (Photo credit: ActionPix Malaysia)
The traffic control at the junctions was certainly praise-worthy; with the passing cars stopped way ahead by the marshals before the approaching marathoners. The water stations were also sufficiently set up; with one every 3 – 4 km (some with bananas or water sponges). There was even water sprinkler at Km 37.
Water shower at Km37 (Photo Credit: ActionPix Malaysia)
Another plus point is the supportive local crowds, who thronged the roadside during the graveyard shift to cheer the runners. Imagine all the pakciks and makciks, enthusiastic teenagers and children giving high-five to the passing joggers!
Local crowd cheering the runners (Photo credit: ActionPix Malaysia)
The only shortfall? The runners were a tad suspicious that at the onset of FM, its distance markers were somehow misplaced. Compared to the Nike Plus and Runkeeper apps, these visual displays seemed to measure the cumulative distance shorter by 1km.
Nevertheless, such minor overlook should not be the deal breaker!
In a nutshell, Perlis Marathon definitely has the potential to rival the more-established events in Malaysia! Despite its diminutive size, this Perlis state has somehow surpassed all expectations with its gargantuan effort to ensure heavenly moments for the runners.
As Napoleon Hill once said, if you cannot do great things, do small things in a great way!
The Perlis run has proved that this puny David can indeed beat the other Goliath of marathon!
When it comes to dieting, or eating healthy, many people tend to get quite lost as to what they should be doing or putting into their bodies on top of all the exercise they do. I’m not just talking about those who are starting out but also the ones who may have been on it for some time.
And while many may say it’s all about clean eating, low carbs, high protein, and lots of water, believe me when I say that most of us don’t have a clue what exactly clean eating constitutes. Even when it comes down to the kind of healthy snacks to munch on when we feel the mid day hunger pangs coming on, it can be a mystery to some.
Why Does It Matter What We Have In Our Fridge?
Our fridge is probably the first place we go to when we are feeling hungry. That is the reason why nutritionists are adamant about people stocking up healthy snacks and food like fish, lean meats, nuts (unsalted and unflavoured), fruits, vegetables and maybe some protein bars because when all you have are these foods, the chances of you consuming a healthier diet is higher. If your fridge is full of sweet, salty and/or fatty snacks, the first thing your hand will reach for will be one of these foods and guess what? You will be asking yourself why you don’t seem to be losing the excess weight or becoming healthier. And as long as your fridge isn’t properly stocked, it will just become a vicious cycle every time you open that fridge door.
Is There A Way To Make Healthy Snacks Look Inviting Sitting In Our Fridge?
A fact that even I cannot deny is that your bars of chocolates and packets of sweets and bags of empty calories usually will look more tantalising as compared to your protein bars and fruits. While you can’t change the taste of these healthier snacks, you can change the way you look at them every time you open the fridge door. Try switching the snacks around every three or four days and if you can, try and purchase a different brand of the same snacks so that you don’t suffer from taste fatigue. Our brain can be a very powerful tool when it comes to tricking our eyes and body into thinking we are consuming different items when in fact, it is just different packaging and different placements that are creating that “want” effect.
Scotiabank Ottawa Half-Marathon (with 13,475 finishers on 28 May 2017) is the most popular race category under the Tamarack Ottawa Race Weekend, Canada’s largest and most prestigious running event. And I’m glad to have fulfilled my dream of being a part of it this year.
Prep and all Expecting an international contingent of runners, the organizer offered valuable online tips and assistance on accommodation and travel. Based on pricing, amenities provided, location, and accessibility, I chose to stay in the residence of the University Of Ottawa – a place worth considering if you are visiting Ottawa regardless.
As I was travelling from New York City after my Brooklyn Half race, I decided to pamper myself by opting for a one-hour flight to Ottawa (instead of making a coach trip that could take like hours).
Pre-race day Race kit pick-up at the Shaw Centre (Colonel By Drive) was made easier with signs and volunteers’ direction and assistance despite the growing crowd on the first day of collection. This kind of reminded me of the SCMS’ REPC – swift and efficient.
After the race kit collection, participants and their family/friends moved onto the Health and Fitness Expo where they were dazzled with an array of sports merchandise, including the official race merchandise. Much like Airbnb Brooklyn Half’s expo, visitors could purchase a finisher tee without completing the race (and so I bought a half-marathon tee for my sister). What most impressed me of the expo was its scale – it seemed larger than what is often seen here. Above all, I got to sample a number of protein bars and gels.
Ottawa Race ExpoRace kit pick-upRideau Canal, a splendid sight next to Shaw Centre (where the race expo was)
Complimentary marathon route tours (with limited seating) were provided on the day before race day. I opted to tour the city on my own instead, taking in the sights of neo-Gothic buildings of the Parliament and the iconic National Gallery of Canada.
Ottawa and beyond (a view from Peace Tower, Parliament building)National Gallery of Canada with Louise Bourgeois’ Maman, the giant spider
On my way back to the residence, I passed by part of the 5K race route and saw cheering crowds. I was impressed by how thoughtful the race organiser was in ensuring the safety and convenience of both the passers-by and runners (see photo).
Bridge over the race road
Race day Walking to my race start point, I witnessed the flag-off of the kids’ marathon. The children took to task seriously about the race as their family members and other spectators (including myself) cheered them on. What a splendid sight!
Ottawa kids’ marathonRunners waiting in corrals
After leaving my bag at the bag check, I slowly made my way to my corral. Runners were waved off in corrals (of 6 different colours) every 2 minutes, based on their expected finishing time. Marathon was flagged off at 7 am, followed by the kids’ marathon at 8 am, and half-marathon was the last race to start at 9 am. Starting off a race event with the singing of the national anthem seems to be the norm in the States and Canada.
The half-marathon route was supposed to be relatively flat, though elevation was felt on a few parts of the course which somewhat put my stamina to the test. The route began in the heart of the centre town at Elgin Street and looped round the city, taking runners past landmarks/icons, such as the War Memorial, Canadian Museum of History, Parliament Hill, National Gallery of Canada, Rideau Canal, and finally Shaw Centre. (Visit the course map here)
On top of the never-ending cheers from the enthusiastic spectators and passers-by both young and old, the logistical support was unparalleled with plenty of drinks (water and electrolytes) at every 3 km and cooling aids (such as wet sponges and sprinkling of water) at selected stations. Such support was life-saving on the windless day at the unexpected 25 degrees Celsius (that felt more like 30 degrees).
Post race My reward for finishing the race – recovery food items and a medal. The end of the race also meant a time for runners to bond with family and friends as they gathered around Ottawa City Hall for more food, drinks and entertainment.
Reward after race – recovery food items and medal!Family reunion areaOttawa City HallMy race bib and medal
My views on –
the good
Efficient and orderly race kit pick-up in accessible location
Large-scale race expo that offered various sports/running merchandise
Quick bag deposit and collection
Timely schedule of races with no delay in flag-off
Ample hydration stations and cooling aids
Live update and results (via online site/app)
Pacers of various planned pacing times (continuous or run-walk) for 10K, marathon and half-marathon categories
Amazing cheering crowds and volunteers/ support team
Swift distribution of recovery bags
Professionally taken individual photos and videos for purchase
Great logistical support, including accommodation and other race-related advice.
the could-have-been-better
Distribution of crowd and direction at the end of the race – more signs and direction could have been given at Ottawa City Hall for runners and family/friends to meet
Advice on weather and cooling aids – more printed advice and more cooling aids, e.g. wet towels (instead of heat blankets), could have been provided
Pacers’ commitment – as pacing is a lone job in US or Canada (unlike the pacing done in groups in Singapore races), sometimes pacers who cannot keep up with the planned pace might drop out discreetly. (I witnessed one!)
Regular entry fee of C$90 included a technical tee, recovery bag, medal and e-certificate (for race finishers), and logistical support. Was it too expensive?
Some stats on the races (taken from Sportstats World) 5,287 marathon participants with 1,917 women and 3,370 men
13,475 half-marathon participants with 7,368 women and 6,105 men
1,339 kids’ marathon participants with 701 girls and 636 boys
About Tamarack Ottawa Race Weekend Established in 1975, Tamarack Ottawa Race Weekend is undoubtedly Canada’s largest and most impressive running event, with more than 43,000 participants in 2017. It is held on the last weekend of May every year in Ottawa, Ontario, Canada. Of its 6 race categories (Scotiabank Ottawa Marathon & Half-Marathon, 10K, HTG Sports 5K, Scotiabank Ottawa Kids Marathon, & 2K), the 10K and marathon categories are IAAF Gold Label road races, thus giving the Tamarack Ottawa Race Weekend the attention it deserves each year.
With the never-ending demands of life and work, we feel like we are constantly short of time. How many of us have wished that there was 48 hours in a day? – Exactly! Not only do we try to juggle work and a social life, we also try to keep aside time to keep our bodies and minds in tip top condition with some exercise. Because of this constant need to set aside time for so many aspects, we find ourselves worn out the next day, sometimes to the point of not being able to perform, or even function, properly.
So Is There A Need To Have Enough Sleep? How Much Is Enough?
The need for sufficient rest is real and has to be carried out to ensure we can get our stuff done the best we can. The sad thing is how many people fail to see the importance of having a good night’s rest. Instead, they see having little sleep as a sign of being diligent and involved in whatever they are committed to. Preferably, you should be getting at least 8 hours of slumber every night. In circumstances that can’t be helped, try to get a minimum of 6 hours of restful sleep if you can.
Will Enough Sleep Really Allow You To Perform At Your Peak? What If It Isn’t Possible At All To Get The Minimum Number Of Sleep Hours At Night?
Image credit: Krishna.org
You will find that there is a difference when you have enough sleep and when you don’t. A lack of sleep will cause you to constantly feel fatigued, running on low, and generally very tired. Even your body will not be able to process properly and you will eventually suffer a break down which could lead to a burn out. With our hectic lifestyles, we sometimes find it hard to have a proper night’s rest so when that happens, what else can we do? Well, there is always the option of taking quick power naps during the day to amp up your productivity and keep your mind alert and your body rested. Of course, this cannot compare to you having a full night’s rest but it is a good alternative to consider if you have to.
It Can Get Hard To Have A Restful Slumber With So Many Things Running Through Our Heads All The Time. Is There A Way To Tune Those Thoughts Out?
While it is easy to tell people to get the amount of sleep they require to function at their peak, some just cannot switch off when they need to. A few of these people will counter it by plugging in to relaxing music that will lull them into lalaland, or have a glass of warm milk before turning in. For those who need something stronger, melatonin is sold across the counters in most good pharmacies and helps the body relax and sleep well. With a good night’s rest, you will wake up feeling fresher and more ready than ever to take on the world.
Photo Credits: Nut Works
Photo Credits: Snokes
Photo Credit: Singular WOD
Everybody was instructed to go into their respective PEN. I was in the PEN 4, the most runner category. A quick warm up session by the MC, which we could hardly see from PEN4. And there is no place for that as all runners were packed like sardine fish. The moment of truth had finally arrived, this is it!. A quick call out and a 10 seconds countdown from the mayor of Kuala Lumpur…and gun time!!!
I was running at a steady pace of 6+ min. It was manageable and felt good about it. At about KM3, my watch reported less than 6min pace (5:52min), I knew instantly something was wrong. At this time it was about 300m off the mark. Then it struck again at KM5, recording 4:26min, this time it was off by around 1.7km!!. This is similar to previous year GPS glitch incident at about the same area. This had imposed a physiological barrier as the mileage build at the later stage. Imagine when your watch told you that you had reached 38km, but later you saw the distance marker board that says KM37. It create a false positive scenario that affected my performance. At this moment I really wish that I have the ‘Run by Feel‘ skill (ok, another note in my training book).
Photo Credits: NBC Sport
