16 Virtues to ace any race – #16: Will

Photo credit: Running4women

We’re going to talk about the final kilometer of the 43.125km.

No matter the distance, it’s the kilometer right after your race. You can shrug it off because let’s be honest, you’re probably just going to be a tired pile on the ground by then. Instead of staying glued to the ground, we advise you to keep walking. Greedily take a few rounds of sponsored drinks if you can, but continue walking.

It keeps your circulation going. During an intense workout, your heart works a lot harder to deliver oxygenated blood to all parts of your body. If you stop abruptly, the muscles at your lower extremities does not respond by returning the blood to your heart. You end up with blood pooling at your extremities. It swells and hurt. So keep walking at least for a few minutes.

Recovery starts as soon as you stop running.

While you prop your leg up and rest, try some of these tricks that we have!

#1 Compression

It works by increasing blood flow to the area, which helps the removal of metabolic waste and introduction of antioxidants and other substances that can quicken recovery. There are so many variety of compression gear now from socks to quads to full length – there’s going to be one just for you!

#2 Foam rolling

Do it everywhere. It’s a form of self-myofascial release technique. You apply pressure at a muscle knot, which sends a signal to your brain to relax that area. For runners, target your calves, quads, piriformis and tensor fascia latae. It’s the solution to your pain.

#3 Light Yoga

It’s really a stretching and breathing exercise. It gets you to hold a position for 30 seconds or more, which tells your muscles to loosen up. Different Yoga postures also gets you to maintain constant and even breathing. Either way, it’s a good recovery technique.

#4 Get off your feet

Well, that’s after you’ve done some walking. Ultimately, running puts a lot of pressure on your feet. Your feet hits the ground over ten thousand times in a day. Every time you hit the ground, it sends shockwaves equivalent to about three times your weight. So after enjoying the carnival and hanging out with friends for a bit, lie down. Prop your feet up and rest.

#5 Eat carbohydrate and protein

Your post-race diet should mimic your pre-race diet. Sufficient in whole grains to refuel the lost energy from your muscles. This time, add more proteins to repair the muscle fibers. Remember that strength comes with recovery. Don’t save on these.

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A Spectacular Night of Yoga and Music: Bliss Out 2015 report

Last Saturday, yogis assembled at the Bliss Out, for the Fire & Nectar – Tantra Vinyasa yoga session with Sianna Sherman despite the heavy rain in the late afternoon. While the first yoga session with Lynn and Sumei from Space & Light Yoga was cancelled, yogis were all enthusiastic, snapping pictures of their yoga poses before the session starts. The yoga session was fun, dynamic and interactive, where participants had a great workout stretching and also dancing along to the music with friends, and even new friends made at the event.

The rain started pouring down again when it was time for the concert with homegrown singer and songwriter Inch Chua and Los Angeles-based New Zealanders The Naked And Famous, but this did not stop yogis and fans from enjoying the performance. The energy level was high throughout the event thanks to the lively vendors and volunteers at the event. It was an amazing night of fun yoga and great music! We hope all participants had fun too and see you again next year!

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Race Day: Promise of the Rainbow 2015

Organised by Promisedland Community Services and held at JCube, Promise of the Rainbow was a fun-filled event with a free carnival, where kids had thorough fun at the game booths, bouncy castle, popcorn and many more activities. The main aim of the event was to bring runners together to run a total of 100 miles on the treadmills, to show support for people with cancer and blood disorders. The 100 miles represent the battle that patients have to fight against the debilitating, chronic, and sometimes lifelong illnesses. Other shoppers at the mall were also encouraged to cheer on the runners to complete this meaningful mission.

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Race Review: Standard Chartered Bangkok Marathon 2015 (by ‘Dropthepoptart’)

Photo credit: National Jogging Association of Thailand FB page
Photo credit: National Jogging Association of Thailand FB page

After much contemplation and a hard time deciding over running in Indonesia (Jakarta Marathon), Thailand (SCMBKK) and Vietnam (Halong Bay HM), I decided to register for this year’s Standard Chartered Bangkok Marathon (HM category) which took place on 15 NOV 2015.

(I finally managed to set aside time to blog this down. Pardon for delay)

Registration

Online registration was pretty straight forward. Foreigners could only register via www.gotorace.com. However, double-pricing policy was implemented – This means foreigners paid almost doubled as to what the Thais would have to pay. Entry fee is in USD (foreigners).

Me
Me

Touchdown and REPC

My departure flight was a day before the run (14 Nov) which departs SG @ 0710H via Tiger Airways and arriving at BKK (Suvarnabhumi) @ 0835H (BKK time). Immediately after touchdown, I took the Airport Link Sky Train to the Race expo which was conveniently located at Makkasan station (This is the station where you can inter-change to the BKK underground MRT as well.)

The race expo may be of a slight disappointment as much of the booth that were set up wasn’t any much related to running. But for someone like me who dislikes wearing fanciful gears while running, I wasn’t in anyway bothered by this. Met a few runners from Singapore and Malaysia as well.

Collection of the bibs and the entry went smoothly with the help of a friendly volunteer. Soon, I found myself wandering around the expo; visiting booths that were promoting other (interesting) races taking place throughout Thailand in 2016 ( which you can register on-the-spot too!). Yes, my running bucket-lists keeps getting longer.

Race pack wasn’t fantastic but I’m glad it was free of useless coupons. What it contains:

  • Event shirt (they called technical shirt over here)
  • A tube of muscle rub
  • Run Magazine (in Thai)
  • A small snicker bar.
  • Finisher medal. (Yes, you read that right! Medals were given out before you even finished it! Mood-spoiler)
Picture Credit : http://diesdiem.co.uk
Picture Credit : http://diesdiem.co.uk

Race day

I got up at 0250 to prepare myself and made my way to the race site which is located outside the The Royal Grand Palace (Sanam Chai Road). It is just a 10 minute walk away from my inn (nestled less-than-a-minute away from the legendary backpacker-haven Khao San road.)

It wasn’t really hard to find the race site. Despite the lack of English signs, navigating around wasn’t tough. There were water stations, toilets, more photo booths and free warm-up balms.

The World’s Longest Half-Marathon / Ultra Half-Marathon.

Flagged off at 0400. No delays. Started off at the main tourist point (just at the side of the Grand Palace) and after about 2.5km of running (with first elevation at Phra Pinklao Bridge), we were brought into an elevated highway leading us away from the city. Humidity starts taking its toll despite an early flag-off. I had to stop at the first water station to re-hydrate myself.  The scenery along the highway wasn’t remarkable – boring in fact (but I’m glad it wasn’t the same old GBTB or ECP).

Rama 8 Bridge up close. Photo credit: IG @temmy_p
Rama 8 Bridge up close.
Photo credit: IG @temmy_p

Somehow wishing that the U-turn point for HM would come soon. Even though I didn’t not really analysed the race-route beforehand but I wasn’t expecting that we would be running further and deeper onto the highway. Unfortunately, we did.

It keeps dragging on and on. I felt something was amiss but kept running (and stealing a few glances at the bibs of other participants to convince myself that I’m running in the correct category). Eventually we did a U-turn after what it seems like 8km and back on our way towards the city; merging with the FM runners. All I could think of was finishing this race; stopping at every water station to combat the humidity.

Soon at the 29km mark for FM ( I did not wear or had any tracking device on me so clearly I had NO idea that we just had ran the unintentional additional miles) we crossed the Rama 8 Bridge.

Back into Bangkok city districts we ran past places like the Dusit zoo, Vimamek mansion and Ananta Samakhom Trone hall. At this point, it seems like the race is never-ending. Morning Sun rises and heavy traffic resumes. With no idea of the mileage that I’ve ran and that heat is wearing me out, I broke into a power-walk. So did everyone else. Clearly from their expressions, they just wanted to finish this.

And to confirm my suspicion that we ran longer than we should, I had to ask a fellow participant (equipped with GPS).

“23.06km” he said.

I trudged on a few kilometres, cursing myself under my breathe, until the sight of the Grand Palace greeted me. No longer aiming for a PB or whatsoever. I summoned into a slow jog as we ran around the Grand Palace and finally to the finish line.

Again, I asked another participant. She showed her tracker which reads 28++km.

Photo credit: National Jogging Association of Thailand FB page
Photo credit: National Jogging Association of Thailand FB page

Indeed, I just finished the World’s Longest Half-Marathon or Ultra-Half-Marathon.

Finish Area. Photo credit: IG @pa.thoo
Finish Area.
Photo credit: IG @pa.thoo

(**The next day, The National Jogging Association of Thailand released an official statement about the distance error. Finisher shirts were given out in forms of compensation but the chances of us overseas runners receiving it remains bleak (or none).**)

Post-race

Mandatory photo with the Royal Grand Palace in the background.
Mandatory photo with the Royal Grand Palace in the background.

Sneaking my way through the massive crowd I quickly collected my post-run breakfast and baggage and walked back to my inn for a short rest before heading out exploring the city of Bangkok.

Post-run breakfast:

  • An Apple
  • Packaged Coffee Latte
  • Bun with fillings (I got yam)

Verdict

Pros:

  • Convenient REPC venue
  • Convenient flag-off times
  • Water stations spread out evenly and despite undermanned at certain stations – sufficient hydration + Banana + Watermelons.
  • Start point location was great. Plenty of amenities. Nearby Khao San road (cheap guesthouse and dorms)
  • Post-race Breakfast
  • Medal Lanyard design
Finisher Medal. Photo Credit: IG @mrhullabaloo
Finisher Medal. Photo Credit: IG @mrhullabaloo

Cons

  • ‘Finisher’ or more like a commemorative medals given out during REPC. No finisher distance engravings.
  • Delayed baggage. (But this was due to lack of volunteers and the influx of participants)
  • Not much support/encouragement from locals.
  • Boring route. Hardly memorable.
  • Double-pricing policy. They should just charged us overseas runner in Thai Baht.
  • Overcrowded (especially at finish area)

Despite the major hiccups of the race, it wasn’t a badly organised race but it’s definitely isn’t worth coming back to. I would only recommend this if you happened to plan your race-cation to BKK in November. Else, there are better running events in Bangkok or somewhere else in Thailand that’s worth running.

The experience of running an ultra half-marathon? Priceless.

Conquest to run SouthEast Asia.

Singapore, Brunei, Malaysia and now Thailand down (colored).

Where to next? Stay tune. #runASEAN

 

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Interview with avid runner and 10-time Ironman finisher: Dex Tai

An Ironman Triathlon is an ultra endurance triathlon, consisting a 3.8 km swim, a 180 km bicycle ride and a marathon 42.2 km run. It is widely considered one of the most difficult one-day sporting events in the world and is the ultimate test of human physical and mental capabilities. Dex Tai, 35 years-old and a father of one, recently completed his 10th Ironman Triathlon at Western Australia.

JustRunLah!: How would you introduce yourself to Singapore running/triathlon community?

Dex: I started my first love with running and slowly evolved into a long-distance multi-sports enthusiast.

JustRunLah!: When did you first pick up running?

Dex: I picked up running during my early days in Army SAF camps where I started participating in Track & field. Initially I started representing my unit in 5km and 10km, one thing leads to another, then Squadron, Formation and eventually MINDEF.

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity? If so, how must a runner – whether a newbie or experienced – prepare himself or herself mentally?

Dex: Ask yourself, why did you start running? And use that same reason to get yourself (off the bed in the morning or after work) and run. A goal facilitates me to set my eye on a target, just like a ship, she requires a destination to steer to.

JustRunLah!: When did you first pick up triathlon and what inspired you to do so?

Dex: I started my fist triathlon after I completed my first marathon in 2005. I asked what’s next after marathon? Ironman seems like good hill to overcome. After all the matra is “Anything is possible”. So I registered for Ironman WA 2006 after Standard Chartered Marathon. I was 26 years old when I attempted my first IM.

JustRunLah!: What would you consider to be your biggest running/triathlon achievement so far?

Dex: That would be completing a series of multi-sports over a period of time. 3 Ironman distance triathlon over 15 days in 2012. I managed to fund-raise for a charity by completing Ironman Klagenfurt, Ironman Frankfurt and Ironman Zurich via the kind donation from well-wishers.

Photo credit: Pink Apple
Photo credit: Pink Apple

JustRunLah!: You ran an impressive 1hr 37min for the 21km race at CSC Run by the Bay 2015. How long did it take you to train for that and what advice would you give to someone taking that 21km race?

Dex: Thank you, I was blessed when I managed to pace after a good runner on that faithful day. Nevertheless prior to that, I was training progressively since August for marathon. The CSC race came in timely to gauge my 21km performance. The advice I would give is “Pace yourself and Just Run Lah”.

JustRunLah!: You also recently completed your 10th Ironman race with a time of 11hrs 38min! Being a seasoned triathlete, what advice would you give to someone who wants to attempt it for the first time?

Dex: Thank you, its a validation after my rotator cuff surgery. Ironman seemed like an impossible feat, but if you break it down, I Am possible. What you needs to do to get started. Start with an Olympic Distance triathlon to appreciate how it feels like. Treat each discipline like a race of its own. Build it up progressively and with a program you will be on your way to that Ironman Goal. The key to long distance racing is, you don’t need to be fast, you just need to be consistent.

JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?

Dex: Clear your bowels prior to every race? LOL.

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

Dex: I would love to watch motivational video clips i.e. TDF (Tour De France) where Lance was dancing up the Pryrenees, Ironman 2006 where Macca was chasing for 1st position after Norman Stadler. I would visualise these inspirational images and it brings out the positive vibes and helps me when the rubber hits the road.

JustRunLah!: What do you think makes a runner/triathlete, especially someone who keeps at it day after day?

Dex: I would think that it’s not how well you perform, or rather when the day comes if you fall, it’s how well you pick yourself up after that. Everyone will have a bad day somewhere in time. Choo Ling Er broke both her legs during a ride in 2009, she returned and ended up winning her age group to qualify for the 2010 Ironman 70.3 World Championship in Clearwater within a year.

JustRunLah!: What are your goals going forward, in running and in triathlon?

Dex: Like I mentioned, a ship needs a destination to set sail to. I look forward to Ironman Kona qualification in 2017 as well as Boston Marathon qualification in 2018.

“If your dreams don’t scare you, they aren’t big enough!” – Ellen Johnson Sirleaf

JustRunLah!: Finish this sentence: Running is…

Dex: addictive, watch out for injury folks!

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But to Serve

It was an honour to part of our nation’s biggest annual running event, the Standard Chartered Marathon Singapore 2015. Furthermore, it was during this event in the preceding years, 2012 and 2014, where I achieved some of my running goals.

However, I wasn’t running this time. Instead, I was a volunteer.

For a long time, I’ve desired to contribute to the running community through volunteering. Therefore, this came as an appropriate opportunity to volunteer my relevant (albeit relatively little) experience. Together with some friends, I joined the First Aid team for SCMS.

As I was stationed just around the junction of Fullerton Road and Esplanade Drive, this meant full marathoners passed by early into their race (5+km) and all categories would merge into that area as they completed their last few hundred metres of their respective races. I loved seeing runners progress through a race – emotions ranging initially from joy and excitement to harsh determination towards the conclusion. I knew too well from experience that it was a journey that would grow exponentially more challenging as the distance covered progressed (and let’s not forget Heartbreak Bridge).

Back to my task at hand (quite literally…), the first aid we offered was multidimensional. Understandably, our utmost priority was physiological stability, yet psychological encouragement was another tool we had. From the common and benign muscle cramps that most marathoners know too well (I too remember them), to perhaps potentially more severe conditions of dehydration, electrolyte imbalances or heat injuries (oh the sun wasn’t of any help at all), we did our best to recognise and relieve.

Some snapshots below.

42km lead
The leader in the distance (in more ways than one).
42km Singaporean
Dr Mok – our first Singaporean.
Wheelchair lead
10km wheelchair leaders.
10km leaders stride for stride.
10km leaders stride for stride.
The Masses
The Masses.
Rangers
Rangers.

You may view the complete collection of photos here. Once again, congratulations to all participants of the SCMS 2015 🙂

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Race Review: SCMS 2015 [Remote Spectating] (by ‘red3’)

I ran my one and only SCMS 10km race in 2014.  After a long week away in Boracay to celebrate a friend’s 40th I returned to Singapore with only a few days spare before the race.  Needless to say, after a seriously good trip with far too much partying, I was ill-prepared for the race.  Whilst I stumbled my way through it to finish perhaps what stood out the most is how enormous this annual international event was and perhaps a little too big for someone like me who doesn’t particularly like large crowds at the best of time.

To garner something like 50,000 participants is an enormous feat for such a small city-state like Singapore.  Yet, it shows it’s popularity with athletes gathering from around the world for this one day.  Perhaps one of the wisest moves by the organizers was to split the three major categories into separate routes, starting at different points to funnel in together at the Padang as the finish line.

This year, they even moved the kids dash to another day and completely different venue.  Given the difficulties many participants had in previous years with getting their kids to the start line and then making it to the finish line in time to collect them, this was a particularly good move.

Whilst this year I did not participate, I was never too far away from the SCMS app, remotely checking in on my Team Costa friends who were registered.  It was just as exciting tracking their progress remotely in the comfort of my home with coffee or two in hand.  Our Team Costa FB group was constantly alerting with progress and checkpoints crossed.

We had 5 members representing Team Costa and each category was covered. New personal bests were achieved, marathons completed and the blazing sun conquered.

Here’s a quick recap on each participant:

Ian

Although no stranger to racing in the UK, this is the first marathon he has ever completed.  Hindered by a knee injury that occurred at 30km, perhaps his quote “that was awful, never again!!” may ring true but then again somewhere in the deep recesses of his mind, he may feel the desire to conquer it one day.  Lessons are always learnt from our worst experiences.  Quite often we are curious enough to see if we can overcome our challenges.

Certainly there was no shortage of training to prepare but unfortunately, marathon training takes months to accomplish and busy schedules and the never-ending haze had a lot to answer for.

As his body is still healing and physio will indeed be a necessity for the knee, I’m certain we haven’t seen the last of Ian on the racing circuit.

Avni

Ah what better way to knock off an item from the bucket list whilst celebrating her 40th year.  Well that’s what Avni did.  If you were to ask her about it, she’ll freely admit that it was the craziest thing she’s done so far.  Unprepared and untrained she forged through the 42.2km and the blazing sun.

Joined by her hubby and kids just in time to down a good dose of coconut juice, I understand it’s the cleanest form of electrolyte intake, for a much needed energy spike.

One of Avni’s observations during the race was starting out too hard and using up the reserves too quickly.  It is probably one of the most difficult aspects of racing different categories. Figuring out the pace needed and when to push to either race for time or race for distance.  Underestimating either could mean not enough reserves for long distance or not enough speed to make good time in a short/mid distance race.  Will Avni be back?

avni

David

No better way to celebrate a birthday than racing a half-marathon.  Right??  Well maybe David could have found something more entertaining to do than racing but it came with a bonus.  Knocking off 3min from last year’s SCMS half-marathon.  Rightly so, given his consistent training in preparation for this race.

Coming in the 11th percentile in the overall category is no small feat but reaching that position by overtaking just under 500 participants in the last 5km indicates how much he still had left in him, regardless off the relentless sun beating down on him across the Western Coast Hwy.  I wonder, David, will we see you at the Sundown Marathon tackling the half-marathon as a night race perhaps?

david

Remek

Reasonably new to running, he’s progressed to half-marathon fairly quickly undertaking the first one at the Sundown Marathon.  Training predominantly at night, Remek admits he was not prepared for the blazing sun on the freeway. Being witness to numerous participants suffering from heatstroke, Remek wisely chose to swallow his pride and slow his pace until he exited the freeway and entered the shady areas of the city.

In his own words regarding the finisher medal “I may not have won it, but I sure earned it”.

Although he may have questioned himself at the end wondering why he’s doing this to himself, I’ve no doubt he’ll do it again and most likely will see him at Sundown Marathon.

remek

Steve

For some time there was a tongue-in-cheek joke about the 4min man.  We kind of knew this bloke, known as Steve, or at least about his running feats.  When most of us were satisfied to run at an average pace of 5 or 6, there’s this guy who runs at 4.  Eventually we got to know him better and swiftly inducted him into Team Costa’s group.

Focusing on improving his physical conditioning with the help of personal trainers, Steve barreled through the 4min pace to finish the 10km category in 37:33min at a pace of 3:45, placing him 4th in his age category and 14th overall out of 14,228 participants.

I guess we’ll need to find a new more apt nickname for him.  A terrific way to finish the year with a new goal post set for 2016. We’ll be watching you Steve.

steve
So fast, there’s no one in sight.

I may not have participated or been present but following these guys on the SCMS app was just as good as being there.  We finished off the afternoon, with a BBQ gathering to celebrate David’s birthday (his lovely wife as the chef), have a race debrief and cheer with beer.

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Race Review: Santa Run for Wishes 2015 (by ‘red3’)

When I first looked at the $70 price tag for this race, I just went whoaaaa, why so much?  Sometimes it pays to look a little deeper and read the fine print.

Returning for the second year in a row, Santa Run for Wishes is a fundraising race for the Make a Wish Foundation which grants wishes to life-threatening medically ill children.  Started in Singapore in 2003, it has thus far granted 1000+ wishes making a lot of children smile.  Even more wonderful is that all proceeds will be matched dollar-for-dollar by the Singapore Government as part of the Care and Share Movement.

This year, Make a Wish Foundation in collaboration with Universal Studios have brought a little extra pizzazz to the racing event.  Following the race, all registered participants were provided with exclusive access to Universal for an evening of fast rides and even faster waiting lines.

Well that was enough to seal-the-deal for my family.  Have a race on Sentosa followed by thrilling rides and inadvertently give to a charity through our participation.  On top of that we were able to donate a number of books during the race pack pick-up.

Now onto race day. My understanding is that last year’s event was held around the Marina Bay area, so this year perhaps due to the collaboration with Universal, the race was held on Sentosa.

Pre-race necessary sugar load.
Pre-race necessary sugar load.

With 2km and 5km categories, the event commenced at Angsana Beach heading due west.  With both categories flagging-off at the same time, it was quite a tight squeeze funnelling through the start line and the first kilometre.  As we reached the turning point at the west end of the island the race felt more like an obstacle course rather than a race course.  Unfortunately with both categories racing at the same time there was a lot of weaving through the crowds on narrow lanes.  We basically gave up on racing and just chose to chill out and wait until the 2km category finished.

Somehow though the 2km category didn’t finish until it reached around 3.4km which made me wonder how long was the 5km category.  At this point we were quite dehydrated and still a fair way from the organised water point.  John veered off the route to stop at 7-11 to buy drinks whilst Trini and I kept going.  The water station was at 4.4km at the east end of the island’s turning point.

By this stage Trini was trudging and she kept asking how much longer.  Honestly, once we crossed 5km on my Suunto watch, I had no idea what to tell her since I knew we were still a fair way from the finish line.  So we started playing a game using landmarks to run between followed by walking and repeat.  The running distances were short but it kept her motivated to push through the last part of the route.  By the time we reached the finish line we had covered 6.3km.  Slightly longer than had expected.

However, the ice cream, electrolyte drink, finisher medal and the upcoming Universal visit made for very quick fatigue recovery.  There was a little disappointment for my girl when the finisher medal’s paint peeled off as it dried itself onto the ribbon.  Promising to fix it with some white paint at home was enough to turn her frown up-side-down.  I suspect the medals were packed before they were fully dried as each one of our medals had the white paint peel off when we detached the ribbon from where it dried.  Not sure if this was a common problem or just bad luck on our part.

6
Ice cream and sports drinks fix everything.

Along with our friends, we made our way to Universal Studio’s and thoroughly enjoyed having the park mostly to ourselves.  We were joined by many severely disabled children who had this rare opportunity to visit a theme park which otherwise they would never have that chance.

All the thrill rides were open and my 7 yo had her first go on the Cylon Rollercoaster, flipping upside and zooming at high speed.

Needless to say by the time we wrapped up the day and got home it was midnight and Sunday was a long and very lazy day.

Perhaps some notes of observation regarding the race is to flag-off the categories at different times, provide water stations at half way points, use breathable material for the tees and ensure the finisher medals have sufficient time to dry if they’re painted before packing.

It’s understandable that the foundation may have teething problems since it’s only its second year and I’m sure as they keep organising this event they will get better at it.  Personally, I will happily continue supporting it.  Regardless of some of the minor issues, it is for such a worthy event that all this can be overlooked.

Overall, we had a good time as we always do.  Wishing everyone a terrific festive season.

2
Merry Christmas to Everyone.

Cheers.

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Hands-On Review: Sony’s Smart B-Trainer™

Sony’s Smart B- Trainer™ has been the dream all-in-one smart device for runners with 6 built-in sensors that can record up to 11 running logs, 16GB of music storage, GPS function and heart-rate monitor. As a music lover and a runner who needs some motivational boost especially during long and solo runs, I’ve simply got to try out running with the virtual coach in the device! Here’s my experience running with Sony’s Smart B- Trainer™!

Unboxing – First look and feel

The Sony’s Smart B- Trainer™ pack comes with both the headset and a pouch containing ear buds (even an additional set for swimming!), protective cases and charging cables/dock. To be honest, I was initially having doubts about fitting both the heart rate sensor and audio parts into my ears but was pleasantly surprised at how perfect it fits.

Sony SBT1

Waterproof technology is one of the product features that I decided to make a bold move of testing it out immediately after unboxing. My heart skipped a beat as I placed the device under the running tap and prayed hard it would light up after the experiment – and thank goodness it did!

Sony SBT Waterproof test

Planning my run with “Smart B-Trainer™ for Running” app

After uploading some of my songs into the 16GB storage device, I synced it with the “Smart B-Trainer™” app and started planning for my first test run. I pre-set the pace of 5:00 and a distance of 5km. There are also other modes of workout plans such as Free Run that allows you to simply start running at any point, pause and stop at any point you want. Once again, I synced the settings from the app to the device and decided to run without my smartphone, just the device alone.

Running with effective tempo, coach and multiple sensors

I tried to vary the speeds of my run to see if the music changes accordingly and it sure did. The virtual coach would inform my current pace and tell me if I am going too slow or fast according to my heart rate, and a corresponding music of a certain tempo would be played. This smart feature is known as Sony’s 12 Tone Music Analysis, an intelligent music playback function.

According to the product information, the battery life of this device is an astonishing 10 hours, which is definitely a tick for marathons and perhaps even an ultra-marathon! Perhaps a timely Christmas gift to self for the upcoming marathons towards the end of the year and beyond?

Sony SBT Close up earbuds

In addition, the device did not move much while I ran and jumped and the ear buds did not move an inch. It was simply fixated permanently in my ears and the neckband did not cause a strain on my neck at all. I could not hear much sound from the surroundings perhaps due to the noise cancelling features of the device. As such, I had to be more alert at road junctions while enjoying the clear and encompassing sounds from the device. 

Evaluate: Post-run data analysis

I simply switched on the Bluetooth® on my smartphone and device to sync the run data wirelessly and it was fast and convenient as I found myself immersed in a cloud of information about my single workout – graphs, maps, photos of the place I ran, music played and more were reflected on the app. The entire experience can be described with one word – Cool!

My first run was generally smooth, with some technical difficulties in trying to figure out how to play music from device or smartphone before I started my run. I managed to find that out along with my other queries from Sony’s website eventually. The periodic reminders about my pace, distance and time, as well as whether I am going too fast or slow, were helpful and I didn’t have to do anything else to check because everything was automated.

What I love

Sony SBT earphone hand

I’ve got admit, my first test run with Sony’s Smart B- Trainer™ attracted looks of envy and curiosity from a handful of runners along the route. The bright, sleek-looking device is extremely light-weight to wear for runs and the sound quality does not get compromised with all the jumps and movement while running. So far, there wasn’t any time where I had to pause my runs to adjust loose or uncomfortable ear buds. 

This all-in-one device with multiple sensors and recording up to 11 running stats, including built-in heart rate monitor, effectively eliminates the need to carry any additional sports gadgets for my run. As a result of these functions, I am able to find out a lot of information just from a single workout session. The post-run analytics really helped me understand and identify my running patterns; at which point do I start to slow down, what is the corresponding heart rate and elevation of that place and so on.

I usually train alone during night sessions and having a virtual coach, voice guidance and music tempo does indeed boost my run and motivation. It keeps me updated, informed and aware during my workout in real-time, allowing me to try out different workouts and see the results almost immediately.

What I would recommend

I felt that there was a missing link between the smartphone app and desktop program. The desktop Content Helper program’s only function is to upload or delete songs from the device. Perhaps incorporating some of the features of the app onto the desktop program and making them compatible would be convenient for users, where users can switch to and fro desktop to the app. Also, I spent quite some time trying to figure out between playing songs directly from my device or from my smartphone and had to refer to the official website multiple times before knowing how to use the device for the different purposes. The more I configured, the more I discover about the usage of this device.

Having 6 built-in sensors packed in a single, lightweight device which produces 11 running stats and analysis is an amazing product innovation. However, such advanced features would only be fully appreciated by runners who are very technical and place emphasis on sports analytics. As such, the value worth of the device at retail price of $399 would differ for non-technical runners.

 My choice?

Sony SBT Banana Water Running Essentials

The Sony’s Smart B-Trainer™ will be a great addition to any runner’s workout routine in terms of providing guidance, motivation, perhaps even confidence! As for developing one into a faster and more effective runner, it would really depend on how well one adapts and responds to running with tempo, virtual coach and application of sports analytics. With long-term usage of this device, one can actually learn a lot on how the body copes with stress, exhaustion and recovery during workouts.

For me, this device did its job of adding value, fun and motivation to my workout and provided me a new, in-depth overview of my workouts such that I can identify the various factors and match to how I felt about the run. On top of that, with Sony’s signature soft-touch of colors, stylish yet practical product design do tempt one to forget about the price tag and grab one from the shelves.

Price and locations

Sony’s Smart B-Trainer™ is retailing at a recommended price of S$399, in five eye-catching colours (yellow, white, blue, pink, and black) and is available at all Sony Stores, Sony Centres and selected Sony authorised dealers.

Click here for more information on Sony’s Smart B-Trainer SSE-BTR1. In addition, Sony is now having their Year End Promotion from now till 3 Jan 2016, which includes the Smart B-Trainer™ ($50 cash back). Check in-stores for more details.
* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a free unit. Sony’s products are being / have been advertised on JustRunLah! via different channels.
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The Race For Every Family: Stroller Race Singapore 2015

The Stroller Race Singapore 2015 is not just a race between strollers; it is a race for families. While any family with children can join this race, having a stroller adds on to the fun and challenge when running along the designated race route. This requires teamwork between your family members as you race to the finish in the fastest time possible while steadily pushing the stroller!

An Active Family is a Happy Family

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Photo credit: happymomhappyfamilybymoms.com

Most children like to be active, and parents play an important role in providing the environment to encourage a continuous active lifestyle from young. It is a good thing for parents to be active and to also bring their children out, encouraging them to take part in sports. More importantly, participating in an outdoor activity together as a family is a good way for a family to bond. In fact, the themes along the Stroller Race route is inspired by important values that bond a family together, such as “Love & Respect”, “There for each other”, “Determination” and “Togetherness”.

Claim the Title as Singapore’s Fittest Family!

The Stroller Race Singapore is a challenge for families from all over Singapore, which spans across a 5km route around the Sports hub. There are 4 different categories – 5km Stroller Runners, 5km Family Run, 5km Stroller Walkers and Kids Dash. Take part in the respective category for your family; race together as a family, and win as a family! If you are a parent, you can also take this opportunity to inspire and encourage your family along the race and wear the Active Parent finisher Tee with pride. As we all know, an active parent is a responsible parent.

Discover Your Child’s Sporting Talents

kids-dash

The race culminates in an exciting Talent Carnival at the OCBC Square where fringe activities such as the Kids Dash, Motor Ability Assessments and Sports Tryouts will take place. All participants and families are invited to experience the talent carnival and explore their sporting potential. It will be a great opportunity for parents to discover the hidden sporting talents of their child.

All families are welcome to sign up for The Stroller Race Singapore 2016. Parents are encouraged to bring your children (kids below the age of 13 can join for free, but without race entitlements) and even your stroller along. This will be a fun-filled event just for you and your family, and a great way to kickstart a healthy new year together!

Check out the runner’s entitlement:

Register here now for the race!stroller race

Enjoy $10 off registration fees by entering code: JRLstroller2016 upon checkout!

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I Love KK City

Kota Kinabalu or KK as it is affectionately called by the locals is just a narrow sliver of land that sits right at the edge of the South China Sea with low lying hills gradually rising up into the Crocker Range topped by Mt Kinabalu, the highest mountain in South East Asia, as its stunning backdrop.

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Mount Kinabalu

Being a waterfront city has a huge impact on the lifestyle in KK. Being so close to the water with the breeze blowing in from the ocean at the waterfront and all the greenery that surrounds it, from its tree lined streets to the forest covered islands and hills that dot its landscape, gives off a laidback vibe that puts people at ease.

A Different Experience From Malaysia

Surrounded by beautiful sceneries, the city has also retained much of its rustic charms. It is safe to walk around this pedestrian-friendly city on your own and if you take the time to mingle with the locals, you will experience a way of life that is different from other parts of Malaysia. Its people, cultures and languages have integrated so well that you can strike up a conversation with anyone and feel instantly at home. This is a place where people of different ethnicity and religion coexist in harmony.

One of the best things about KK is how everything is so accessible and easily within reach. You can shop, play and eat without having to go very far on foot. This also means you get more time to experience more of KK, and making the most of your time there!

Food In KK

For the best variety of food, it has to be Gaya Street where coffee shops, cafés and restaurants line both sides of the street with great tasting food that’s friendly on the wallet too.

Springy egg noodles, steamed pork buns, spicy laksa, fragrant bak kut teh (pork bone soup), beef or chicken soto with its unique spice mix, succulent satay and ikan bakar, tasty buns with sweet and savoury filling, roti canai – the list just goes on. Take your time exploring so you don’t miss out on any of these delicious treats. A cup of strong Sabah coffee from Tenom is a must for breakfast but you can have it any time of day for a quick caffeine fix.

Shopping In KK

On Sundays, Gaya Street also turns into a pedestrian-only street fair with stalls selling local handicrafts, souvenirs, t-shirts, pre-loved clothes, household plants, pets and lots more food!

For everyday souvenir shopping, check out the Handicraft Bazaar and Kadaiku at Sinsuran. Kadaiku supports local handicraft makers from villages around Sabah and stocks up on high quality products and made to order items for the more discerning clients. Typical indigenous handicrafts include finely woven textiles, bead accessories, bamboo and rattan baskets, containers and musical instruments.

Island Hopping and Water Sports Activities

KK has beautiful coral islands with sandy beaches and clear waters just minutes away by boat. Sapi, Mamutik and Manukan are the three most popular islands for day-trippers and is the perfect getaway for a picnic and lots of water sports activities. Snorkeling, scuba diving, sea walking, water skiing, parasailing and even zip lining from Gaya to Sapi are available for hire.

Breathtaking Sceneries

Sunset-Waterfront

The best time of the day in my city is definitely at sunset. Catch this spectacular display of orange coloured sky at Tanjung Aru Beach and all along the coast to Likas Bay. Running on the beach or the jogging track at Likas Bay is my favourite thing to do at sunset. The spectacular view makes exercising so much more enjoyable!

Nothing works better with a great sunset then chilling out at the Waterfront with an evening cocktail or a cold beer to end a hot day in the city. Take in the fantastic view while sipping on your beverage of choice before deciding on dinner at any of the Asian or Western themed restaurants at the waterfront. The bars have a pretty decent drink list too and play a wide range of music from 70s retro to modern day pop, with the occasional Latin dance party known to happen during the week to entertain the crowd.

Local Festivals

Sabah Fest
Sabah Fest

Festivals are great fun in any city and in my city, the best has to be the Harvest Festival or Kaamatan in May. The month-long celebration kicks off with the Sabah Fest, a musical performance based on Sabah’s rich folklore, followed by district level celebrations culminating in the state-wide celebration. Get ready for lots of music, dancing, traditional games, rice wine, and the crowing of the Unduk Ngadau or Harvest Queen.

Borneo-International-Marathon
The annual Borneo International Marathon coincides with the Sabah Fest to allow runners to enjoy a wonderful cultural experience and race over a weekend.

Embrace The Nature

Mount Kinabalu
Mount Kinabalu

If the city heat gets too much, take a trip to Kinabalu Park where the temperature is a cool 15°C – 20°C. Nature trails wind through mossy rainforest which is great for a few hours of trail walking but if you’re up for it, stay overnight and do the Summit Trail up Mt Kinabalu. A new trail has been created to the summit to allow climbers to once again scale the highest peak in South East Asia and be awed by the majestic views from the top.

Kota Belud is worth the couple of hours to get there for a river cruise and be mesmerized by thousands of fireflies lighting up the trees by the river bank. The weather might not be chilly but you can feel that familiar ‘Christmas’ glow with the magical display of lights against the night sky. The swamp forest is also home to the proboscis monkey and you can see them jumping through the tree tops before settling down for the night.

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The Running Event You Should Not Miss in 2016: Compressport Rail Corridor Run 2016

Singapore’s thrilling heritage run, Compressport Rail Corridor Run 2016 is taking place on 31 January 2016, Sunday! The run covers a total distance of 10 km run from Bukit Timah Railway Station to Tanjong Pagar Railway Station. If you have not signed up for the race, here are 3 reasons for why you should not miss this trail and heritage running event:

1. Exclusive Race Tee And Finisher Medal

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Compressport Rail Corridor Run 2016 is the only run that offers free Compressport products for every participant! All race participants get to enjoy up to more than $100 worth of Compressport products including a Compressport T-shirt (worth S$49.90), Compressport drawstring bag (worth S$19.90) and beautiful finisher medals for both 5km and 10km categories. On top of that, 10 km participants get to receive a complimentary pair of Compressport Pro Racing Compression Socks (worth S$29)!

2. Last Chance Before The Closure Of Rail Corridor

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Photo credits: Urban Redevelopment Authority

If you have not ran at the rail corridor before, or love running at the rail corridor, this is one of the last opportunities you get to race there before it is closed for construction of the new underground water pipeline. Construction work is expected to commence in first half of 2016 and complete by 2019. The Compressport Rail Corridor Run 2016 is one of the last races to be held at this venue before it closes to public.

3. A Different Terrain, A Different Experience

The trail route, which features three different terrains, is not too difficult and is great for beginners who want to start on trail running! Runners will run on crushed stones path where the railway line was once laid in an idyllic natural setting. This will be a refreshing run especially to Singapore runners, as compared to running on nicely paved path in our mostly urbanised environment.

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[Day 4] Trekking, Hot Spring, Fish Massage and Dairy Farm at Kinabalu Park (Sabah Tour)

On day 4, we travelled even further out to Kinabalu Park for a whole day of activities waiting ahead for us. It was a long drive up the mountains but we were greeted with amazing scenery and photographic opportunities at every corner of the road. At Kinabalu Park, we got to walk on the Canopy Walk, did a little trekking up the forest to the waterfall, followed by a visit to the hot spring and fish massage.

Traditional Local Breakfast

We decided to skip hotel breakfast and to start our day with something local instead. We headed over to Tamparuli, a place bustling with rustic charm, for the famous Tamparuli Mee (first thumbnail), along with some other local dishes. As our guide Leroy explained, the Tamparuli Mee is prepared by cooking the noodles three times – first frying, then boiling, and frying again, to attain the unique fragrance of the noodles. While the noodles may look similar to those found in Singapore or other parts of Malaysia, the flavours have a twist to them and definitely worth a try.

Canopy Walk

canopy-walk

The Canopy Walk is made of three narrow bridges hung by ropes, which requires a hike up the steps on the hill. The bridges may look daunting at first, but they are very safe and offers an amazing panoramic view in the center of the forest. This can, however, be a challenge to some who are afraid of heights and swaying bridges.

Trekking to the Waterfall

There were two routes in the forest, and we chose the longer one to go to the waterfall. Leroy told us that most tourists would be tired after hiking up to the Canopy Walk and often chose to go straight to the hot springs instead. We enjoyed the trek up to the waterfall, because of how cooling and refreshing it was up the hill compared to the humidity in the forest. We even had fun on a tree trunk that became our giant swing.

Hot Springs

This is a good place to de-stress and soak away the sores and aches of your muscles in the spring’s hot sulphuric minerals, deemed to have healing properties and very popular among the locals. It is an open area, and as we walk through the place we could see many locals and tourists enjoying themselves in the hot water. Do bring a change of clothes if you want to completely soak in the water!

Fish Massage at “Tagal” Sungai Moroli, Kampung Luanti

When we were told that we were going for a fish massage, we thought we were going to expect the small fish we usually see at fish spas in Singapore. Turns out that the fish are actually Mahseer, which are river fish and can grow to quite a size. Despite their size, they have no teeth so it is generally safe to feed them and even walk among them in the water. Apparently, people who go there for regular fish massage are supposed to have smoother and suppler skin, as the fish nibble away at their dead skin.

Desa Cattle Dairy Farm

The Desa Cattle Dairy Farm has one of the most amazing sceneries, with the majestic Mount Kinabalu overlooking beautiful green pastures. With the breathtaking sceneries and cool breeze, we also tried feeding bottled milk and grass to the cattle and kid goats. Afterwhich, we also bought some milk and yogurt to try, which were some of the freshest dairy products we had ever tried.

After a day packed with activities and travelling, we finally settled for late lunch at the Liwagu Restaurant and headed down back to Kota Kinabalu City. It was an amazing day with beautiful sceneries. Mount Kinabalu, we will be back again!

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16 Virtues to ace any race – #14: Daring to Achieve

Photo credit: Fleetfeet Birmingham

What do you fear most happening on race day itself?

a) You get a side stitch within the first 5 km

b) Your heel hurts and you can’t go further

c) You need to pee

Runners have their fair share of worst nightmares, and every little thing that happens on race day itself can become a full-blown disaster. Especially since it’s your big day as a runner and you’re probably already nervous as hell.

Achievement is not only about months and months of preparation, but knowing how to hold your ground on race day itself. We’ve some tips for you.

The nightmare: Side stitch

How to overcome it: In actuality, the real reason of the side stitch is not yet known. The good news is that you can try to curb the pain or reduce the chances of it occurring. First, hydrate sufficiently. Try to drink at aid stations when you can and choose electrolyte fluids over plain water. Second, run within your familiar threshold. Those who run less frequently tend to suffer from side stitches more often than veteran runners. It could be that veteran runners are more informed about their own limitations and their body conditions. Of course, the root of the problem still remains a mystery, so these remedies might not help everyone.

The nightmare: Muscle cramps

How to overcome it: Warm-up, warm-up, warm-up. If you’re still excusing yourself from this before runs, it’s definitely time you changed your time. Dynamic warm ups such as squats, side lunges and knee tucks really help open up your hips. They loosen muscles and prevent them from snapping during your more intense workouts. Elite runners devote about 10-20 minutes to proper warm ups because they’re just so important. Besides, it helps with your nerves. After 10 tuck jumps, you’d probably feel more pumped than jittery.

The nightmare: Feeling too heavy to run

How to overcome it: Usually, this happens if we haven’t done the due diligence to work up the mileage before our actual run. Your body needs to know how it feels like running at pace time and how it feels to be on your feet for 5 hours. Strive to finish strong but don’t push yourself overboard. Another aspect to consider is getting the proper nutrition. Your muscles will stiffen up when it runs out of glycogen. Energy is required both to contract and relax your muscles. So remember to carbo-load properly before your race.

Don’t fret if you feel undertrained. Having already reached this point before race day, you’ve already got a few tricks about running in your pocket. Have a good rest tonight and prepare to achieve tomorrow!

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Race Review: Angkor Wat International Half Marathon 2015 [10km] (by ‘Ah Girl’)

Yesterday, 6th December 2015 was a meaningful day for runners from around the world – some completed their first marathon in their lives, some beat their personal records while some ran for a cause and reason other than themselves. While my counterparts took on the largest annual road race event in Singapore where our garden city transformed into adrenaline-filled running routes, I decided to literally take the path less travelled to end the year of races with one of my world bucket-list races held in the Kingdom of Wonder, Cambodia.

Thanks to Manulife team, I managed to get myself registered for the highly subscribed Angkor Wat International Half Marathon 2015. Also, I enjoyed a magical night before race day at the Team Manulife dinner held in the enchanting setting of the Thommanon temple in Angkor Wat. More importantly, I was told that this year is the first year of Manulife’s 5-year sponsorship to AWHM, which is one of the largest fundraising events in Cambodia. It delights me as my run impacts and raises awareness about the victims of antipersonnel landmine in Cambodia, as well as contributing to the proceeds to Angkor Hospital for Children and other selected beneficiaries to support healthcare and education in the Cambodia.

Pre- Race:

(i) Arrival in Cambodia

As a first-time traveller to Cambodia and runner in a totally different environment, I was super excited and slightly worried about the difference in cultures, safety, race day transport etc. However, all my worries were deemed unnecessary when I knew that all the race day transport had already been settled by Manulife-labelled tuktuks and was told that security will be tight on the actual day.

AWHM 2015 banner

From the moment I stepped into the arrival hall of Siem Reap International Airport, banners and posters of AWHM were already welcoming us in the airport, along the streets of the roads, overhead bridges and on basically any visible landmark – Yes, I’ve met groups of runners transited at Hanoi and flew into Siem Reap on my flight just to run the race! And you know how hyped up and well-publicized a race event is when your local pickup driver’s first question wasn’t, “How was your flight?” but “Are you here for the marathon?”

Race pack collection

I collected my race pack from my accommodation at the lovely Sofitel Phokeethra Golf and Spa Resort and was greeted by extremely friendly staff from Manulife. It makes me really happy to find out that most of them are showing their support by participating in the race as well, despite their busy involvement in pre-race logistics and management.

What’s different about this race pack as compared to those in Singapore, is that it includes an access pass into the UNESCO World Heritage Site which all runners have to bring on race day to enter the Angkor Archaeological Park. This means that only AWHM race participants are allowed to run in the specified areas of Angkor Wat on race day. How cool is that!

Race-day: Flag-off

Race categories have been increasingly diverse and inclusive of the different physical abilities of participants – the AWHM encourages participants in wheelchair and those with prosthetic limbs to join in the race. I really respect and admire their determination and endurance as they charge with might throughout the course and towards the finish line.

Flags from all participating nations line the finishing path
Flags from all participating nations line the finishing path

I chose to take part in the 10km instead of 21km because of I had a race a few days ago. It is always important not to overexert and risk suffering from an injury that might cause one to miss out from valuable opportunities like these! The starting pen was filled with participants from all over the world, wearing shirts belonging to different community groups, speaking in different languages and gathering in the same place to do a single race. It then occurred to me what “international race” really meant and that I was part of this global movement.

Most unique and historic race route ever

The main reason why runners, including myself, would fly across the globe just for this race, is undeniably for the valuable opportunity of running through the largest religious monument in the world, the Angkor Wat. My experience of the 10km felt like a real-live version of the app store game, Temple Run and I can totally foresee myself signing up for the 21km next year to get more sights and sounds of the legendary site.

For the 10km race route, it was a straight 5km to and fro, with a U-turn the mid point. Most of the paths were shaded by tall trees and the entire running path was moderately flat, with little or no hills. December was supposed to be the cooling season but my local mate told me the weather in Siem Reap had been rather erratic, fluctuating from sunny hot weather to chilly, windy nights. I guess that was the other main obstacle for me besides the dry, sandy air I had to get accustomed to.

Hydration points were definitely sufficient where every 2.5km, one would spot race volunteers smiling and holding out chilled water and isotonic drinks. For the 21km category, there are stations with bananas and energy gels as well. I wished I had stopped to take a few photos in along the route but I simply couldn’t stop the adrenaline rush in me. Well, this calls for a reason to be back in Siem Reap, regardless of being a tourist or runner! Check out the race route for 21km here.

Support and cheers from international and local crowds

AWHM crowd

The finishing line was filled with many people and along the route, there were kids from the villages who came up to hi-five us! They were super adorable and the local volunteers were extremely gracious and friendly to us as they presented the finishers’ medals, drinks and water. Massage stations were situated at the ending point as well and the Manulife tent was a sanctuary with cold fruits, food and cold towels for almost and immediate recovery.

Congrats to Vivan Tang from Singapore who retains her winning title for Women's 21km from last year!
Congrats to Vivan Tang from Singapore who retains her winning title for Women’s 21km from last year!

Post-Race reflections

I managed to finish my 10k under an hour and I thought that wasn’t too bad for a race that was in a totally different setting and climate. Now that I am back in Singapore, memories of running through the Victory bridge, sights of Khmer architecture and running alongside with sporting Cambodians and international runners still flood through my mind. It has been a humbling and amazing experience to be part of this world bucket-list race and I will definitely be back for more. Once again, heartfelt thanks to Manulife for this fantastic race experience and for all the months of event preparation and generosity in supporting such a meaningful cause.

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The Day After The Marathon

#1 Rest And Recover

Listen to your body and do not push yourself to jump back into training immediately. Go for a easy 5-6km jog after your work today to help ease off the lactic build up in your muscles. If you do not have proper recovery from your marathon, you’ll increase you injury risk and limit your long-term potential – making it harder to break your PB and stay healthy.

#2 Replenish

This is your chance to eat as much as you can without feeling too guilty! Indulge in your favourite food but also remember – eat lots of fruits, carbohydrates, and protein. The carbs and protein will help repair the muscle damage while the fruits will give you a boost of vitamin C and antioxidants to help combat free radical damage and boost your immune system.

scms-after-race-app
Cherish your memories; Use JustRaceLah! – Singapore’s Running App to save your timing, notes and photos of each race you complete. Free for iOS / Android – www.justracelah.com

#3 Feel Good About Your Body

You may be walking awkwardly like a duck, having difficulties reaching for your shoes (or anything, in general), but this is your body’s way of telling you that you have pushed yourself and achieved something that you never thought you’d ever done. And you know that when you recover from this, you will be stronger than before and able to face even more challenges in your life.

#4 Put Your Medal Up With Pride

You completed a marathon! This is something worth celebrating for and to be proud of. Wear your medal, take a selfie, hang it on your wall, or even on your christmas tree. Running a marathon is an accomplishment and you deserve the rights to show it to the world. Who knows, you may even inspire a few friends to take on this challenge!

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Image credit: www.ernestoburden.com

#5 Look Forward To Your Next Challenge

Completing a marathon sure makes you feel like you can tackle even more challenges ahead. Be it running another marathon, going for a duathlon or triathlon, or even challenges at work, let them all come at you because you know you can overcome them. If you can overcome the gruelling mental and physical demands of that 42km, surely you are more prepared for even tougher things!

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