If I skip a few days of training and do one really hard one on Sunday, would that work?
Are there any tricks for skipping rest days?
In both cases, the answer is no. You can’t cheat on training and you can’t cheat on recovery. The cumulative effect of many training days (including the rest days) is what makes the difference.
Don’t get us wrong – consistency does NOT mean hitting an impressive 30km every weekend or stubbornly running at race pace pace for every run. Consistency is committing to your training plan, more or less, and progressively seeing improvement. Your body ‘detrains’ with 48 to 72 hours of inactivity, and you’d need to work even harder to pick it back up again.
So can you skip a training run?
Yes, take a break whenever your body tells you to but be consistent with your general training schedule.
A sufficiently rounded training plan should include:
a) Pace work so you’d know exactly how it feels going at your goal pace, which can be done at shorter distances with this distance gradually increasing
b) Long runs so you program your body for endurance and they don’t have to be fast, especially since slow and long running teaches your body to use fats as an energy source (which protects you from ‘hitting the wall’)
c) Rest days which can include extremely easy runs or cross-training such as swimming, cycling, etc.
Beginners might find all these overwhelming – and I did. Honestly, for those who are first-timers and just want to finish strong, all you need to do is increase your weekly mileage by just 10% per week. Schedule at least 3 to 4 runs in a week and sandwich your harder training runs with rest days. Be consistent with that and you’d witness yourself smiling at the finishing line.
Are there tricks for skipping rest days?
Especially when you have experienced the ‘runner’s high,’ you just want to hit the tracks day after day. That keeps your legs fatigue and you’d eventually create excuses for yourself to not run. Rather than push yourself too hard, understand that running is also a sport for learning how to take care of yourself better.
For the jittery few, rest days can also be incorporated with Yoga sessions or swim sessions that would take the weight off your feet. You might also focus on good nutritional practices to accelerate your recovery and we also have some recovery tips for you here.
Just like how you can’t cheat your way through a marathon, you can’t be hasty or scrimpy with your training either. Consistency – like patience, is a difficult virtue to master but ever important in mastering a race.
Having isolated itself from the rest of the world for decades, North Korea is a place shrouded with mystery and mostly conjectures from whichever information is available on the internet. Now on its third hereditary ruler, this nominally communist state has defied all expectations and survived a quarter of a century since the collapse of the Soviet empire. This fascinating city is frozen in its own time without influence from technology and western culture, and boasts of beautiful sceneries and colourful streets.
Photo credit: thebohemianblog.com
Why Visit North Korea?
What better way to find out about North Korea than visiting the place itself? The country is rich with culture and history and only when you are in North Korea you get to experience them for yourself. You will get to:
See the highlights of the city while on tour – the massive Juche Tower, Kim Il-Sung Square (famed for its parades), giant bronze statues of North Korea’s leaders;
Visit the Korean Demilitarized Zone (DMZ) – where North and South Korea continue their 70 year starting contest and learn about the tragic history of the division of the country and how it continues to this day;
Learn about the North Korean version of the key events in their recent history at the Korean War Museum – known as the Victorious Fatherland Liberation War Museum;
And as many chances to mingle with the locals as possible, on the streets, riding the retro Pyongyang Metro, and throughout the tour.
Pyongyang Marathon
Now in its 29th year the Mangyongdae Prize Marathon (usually referred to as the Pyongyang Marathon) is the only opportunity for foreign visitors to run the streets of the North Korean capital unaccompanied. Starting and finishing in the fully packed 50,000 capacity Kim Il Sung stadium this race sees foreigners join with local Korean runners in the streets of Pyongyang while crowds of locals line the streets to cheer you on. A unique experience in a fascinating and unknown place. Be part of the opening and closing ceremonies, medals for amateur and professional runners, and bragging rights for being part of the most unusual marathon race around.
Last night, music by DJ Tang and DJ Andrew T pumped up the young crowd for Illumi Run 2015. As the ultimate party on the run, the energy at the event was very high, with runners dancing along to the music and the light batons and neon paint filled the F1 Village with bright colours. Every runner was part of the sea of neon as they had their neon face paint on, and splashes of neon paint all over their race tees. The energy level did not stop after the race, as runners joined in the rave party and continued dancing along to the music by the DJs. It was definitely a vibrant night to remember and we hope all runners had fun yesterday!
The widely anticipated Angkor Wat International Half Marathon 2015 (AWHM) is just 1 week away from starting on 6th December 2015 in Siem Reap, Cambodia! AWHM has been an internationally recognized race event since 1996, where runners from all over the world run in support for the victims of antipersonnel mines in Cambodia and underprivileged children. For the next 5 years starting from 2015, Manulife will serve as the lead sponsor for the mega fundraising sports event.
Last year, over 8,000 runners from 78 countries took on one of the most unique race routes of the world – the ruins of Angkor Wat, a UNESCO World Heritage site ranked No. 1 landmark in the world by TripAdvisor’s 2015 Travellers’ Choice Award. A record number of runners will also be expected at this year’s race as they get to discover and explore the amazing history, culture and geography of Siem Reap, Cambodia. Be it your first half-marathon or trip to Cambodia, here are 4 useful tips to make the best out of your race trip!
1. Physical training -Train, recover, condition
Long distances such as 21km and 10km are challenging because they require more stamina, endurance and allocation of energy reserves throughout your running journey. Many beginners and novice runners will have been using the “10 Percent Rule” (10PR) as a guide to increasing weekly mileages – it states that one should not exceed their weekly mileage by more than 10% over the previous week. This prevents overuse injuries from occurring and is a safe and easy method for runners of all levels to use in their marathon training.
Runners should also bear in mind the local climate in Siem Reap and try as much as possible to simulate race day. The weather in Siem Reap during December is at a comfortable temperature of around 25 degrees centigrade and offers a moderately flat race course for AWHM 2015. So runners, do bear in mind what sports attire and gear to include in your packing list. Surely you wouldn’t want to be racing with ultra thick fabric meant for winter!
As much as training hard and regularly for AWHM is important in maintaining one’s stamina and form, rest and recovery for your muscles is equally important. Be flexible and make changes to our training plans should you experience strain and tension around your knees, calfs or ankles. Why not consider Cross-training as an alternative cardio activity? Examples include cycling and swimming which engages complementary muscle groups while offering the same heart pumping, adrenaline-rush workout experience.
2. Nutrition – Eat well to run well
Image credit: 123RF
We all know the benefits of carbo-loading before a long-distance race but many do not know the What, What and How.
What and How: The ‘carb’ in Carbo-loading isn’t just any other carb you find in your kitchen or grocery store. In order to conserve glycogen and utilize it effectively during the race, you should choose carbs that are low in fat, fiber and protein such as rice, pasta, potatoes, fruits with skins peeled. Try to include at least one carb source every meal and avoid trying out new foods nearer to race date. Yes, it can be a boring routine to eat the same old things for your meals for a few days and missing out on your intake of ice cream and oily foods, but nothing worth having comes easy!
Foods high in fiber might cause stomach upset during the runs while foods high in protein and fats make you feel fuller faster and take longer time to digest and utilize.
When: Definitely not 1 day or 1 month before race date. 2-5 days pre-race day is the recommended period to start carbo-loading. Some runners woulld like to do a trial run where they carbo load for 2-3 days and head for a long distance run to see if this carb-combination works for them. If so, simply use this combination for the actual race week.
3. Race details – Get it right!
Image credit: 123RF
You are in the best form ever, been hitting your Personal Bests almost every session and looking forward to smashing another one on race day – only to realize that you’ve overslept past race time and rushed to the wrong race venue!
No runner would ever want to be in that dreadful situation. As such, it is always advisable to confirm, reconfirm and do whatever it takes to ensure that you reach the race venue on time, at the correct place and with the essential things you need to successfully complete the run. Race venue transport race registration, accommodation and even emergency contacts are some things you have to settle in your home country even before you leave for the airport.
Another key factor to a successful race is to check out the race course prior to the race so that you get a visual picture and notes of some landmarks or turns along the route. Race course preview videos like the one above allow runners to get a feel of how the route would be like on race day and plan their hydration and energy boost strategically.
The stunning AWHM 2015 race course winds through the Angkor Archeological Park, offering stunning views of ancient Hindu and Buddhist temples. Angkor Wat Temple, built in the early 12th century, and the world’s largest religious monument, and is also the starting point. The course itself is relatively flat and follows a narrow road that’s frequently lined by trees. Attractions along the route include Ta Prohm Temple, (or Jungle Temple) which was featured prominently in the film adaptation of Tomb Raider staring Angelina Jolie; The Elephant Terrace, with bas reliefs featuring hunting scenes and elephants and Bayon Temple with hundreds of carved smiling Buddha faces.
4. DIY research – Know what to expect!
Image credit: 123RF
It’s time to grab your luggage or backpack and prepare for your travels to Siem Reap! The first thing that you should get ready is your travelling documents – passport, visa, travel insurance and other documents necessary for entry to Cambodia.
Next, pack your attire by taking into consideration of the season in Siem Reap during December, with temperature range of approximately16 to 27 degrees centigrade. Not to forget to bring along your usual medication, mobile phones, charging devices and money for shopping!
Do your research on the places of attraction and local culture before heading to the airport so that you would not run run out of ideas to explore Siem Reap. Try out Cambodian delights at the Angkor Night Market, shop for souvenirs at Psar Chaa Old Market or enjoy delicate Cambodian crafts and pieces at Artisans d’ Angkor!
Image credit: Travel Cambodia Online
Siem Reap also offers a wide variety of restaurants, bars and cafes that offer authentic Khmer and traditional Cambodian dishes, Asian-Western fusion foods and Western choices. Cuisine Wat Damnak and Le Malraux are just 2 of the many eateries in Siem Reap that are highly recommended. Pub Street is also a popular place to hangout for post-meal drinks or meals, with reasonably priced food and beverages.
If you want a complete Cambodian experience, pick up some basic Khmer phrases to communicate with the locals or read up on the history and culture of the place. You might even end up making new friends with a simple “sour-sdey” (“hello” in Khmer) and discover a whole new side of Cambodia!
It’s 7 days and counting until the Angkor Wat International Half Marathon 2015 begins!
With limited obstacle races available for both adults and children, we welcomed the inaugural Spartan Race to the racing calendar. Started in 2010 in the United States it was quickly franchised internationally finally reaching the shores of Singapore this November.
Our Little Leaguers Trinity, Justin and Leo had their first taste of an obstacle race in May when they completed the 1.5km and 3km Energizer Obstacle Race. Six months on and they were super excited about another opportunity to climb, crawl and run their way through another course. This time they were joined by siblings Emmanuel and Stephanie and our littlest princess, 4 years old Michaela.
Split into age categories Justin at 8 years had to complete the full 1km course. Trini, Emmanuel and Stephanie were in the 5-7 category who completed the 1km as well but not the full course. They raced the 0.5km course by completing it twice. Michaela and Leo at under 5 were joined by their mummies, Angela and Michelle (the only category that made parent participation compulsory) to complete the 0.5km course.
All the kids were in the morning sessions, taking off at 20min intervals in their age specific category. Michaela and Leo were first off the ranks. A bit of mayhem ensued with large numbers of children and parents tackling the obstacles when somewhere along the way a parent was injured falling off an obstacle. We couldn’t understand why the parents had to participate in the obstacles given that they were designed for children’s sizes and not adults.
Whatever injury was sustained by the adult, it took a while to get him off the field thereby delaying the following waves by 15 min. The 5-7 age category had parent participation as optional but given what happened with the previous category, that option was scrapped. All along my daughter thought one of us will join and in the last minute we had to explain that she was doing this race by herself making her a little scared at first.
As John and I made our way to the side of the course to get a better view of our girl we were grateful she chose not to wear the race tee as she was easy to spot in the distance and easy to follow on the course. She was doing remarkably well in conquering the obstacles, grinning ear to ear.
Couldn’t miss her in this field of orange.
The course started off with quite a lengthy prone crawl exercise, followed by a couple of A-frames and then onto climbing cargo-nets. The next three obstacles consisted of “Over-Under-Through” series of obstacles in which the kids had to first climb over a wall, then under a wall, then through a square hole placed in a wall finishing off with a final sprint.
Justin’s course was slightly different in that he had a couple of extra obstacles after his prone crawl exercise and longer distance to run. He had to carry a sandbag for a distance, followed by another prone crawl through what might have looked like a black tunnel. Whilst the sandbag obstacle tired him out somewhat, just like any kid who loves crawling about once he resurfaced from his tunnel he was off and running at full speed again.
Within a couple of hours they were all done. With finisher medals in hand, it was time for some much needed lunch and then off to collect the Santa Run for Wishes race pack.
As adults we can be more judgmental about the disorganisation of an event such as the mess up with the scheduled waves, race tees for the kids missing and inappropriate location for the race pack collection. The tees had to be collected on race day waiting in appallingly long lines in the rain. However, as Michelle put it the kids had a lot of fun with it and whilst a bit messy and disorganised she would let them do it again. I happen to concur. Hopefully by next year the event organiser will have ironed out the kinks for a smoother operation.
Trinity also wanted to capture the essence of her race in writing and have it published like her mummy. So below is her take on her experience, in her own words (except mummy fixing spelling/grammar errors).
My Spartan Story
It was today, November the 15th.
I was the only purple tee kid there. I loved the Spartan race because of the obstacles. You had to crawl under ropes and you had to climb over a fence and over spider ropes. You also had to climb over a straight fence, then through a window then crawl under another fence. You had to do two laps of this race in my group to get your medal.
After the race we had lunch, got some ice cream and then came home.
We’ve all heard of setting SMART goals right? It sounds all very sombre and nerve-wrecking, but if you’re going to keep going, you’d at least need a specific goal.
Often times, we either set the bar too low or not set any goals at all because we’re afraid of failing. What we overlook is that there’s no shame in failing. Instead, if you’re the guy who knows a million ways things might have gone wrong AND how it could work, that’s a lot of wisdom you can share with others.
So to finish strong and finish proud at your upcoming race, don’t be afraid to challenge yourself. Here are 7 ways you can challenge yourself.
What you do now: Run occasionally
What you can aim to do: Set at least 3 days a week of running – one for speedwork, one for hill sprints and another for long, easy runs. Don’t wait till the stars align and you finally feel like running. You can be flexible with which days to run, but in a week, do at least 3. If that day just isn’t a good day, tell yourself, “I’d go for just 10 minutes.” Chances are, you’d end up covering more.
What you do now: Run easy
What you can aim to do: Add fartlek. Telling yourself that you’re going to do 6min/km pace instead of your usual 7min/km might be a) too huge a jump at once and b) really, really scary. Instead, fartlek is a fun way to add speed. Intersperse your usual route with short bouts of higher intensity runs, such as running harder from this tree to the next. It doesn’t have to be planned and it doesn’t have to stretch for long.
What you do now: Run with music
What you can aim to do: Run with friends instead. This way, you can try to keep a conversation going and it helps regulate your breathing too. Music can easily detach you from the run itself. It helps you manage your pace. If you’re too breathless, it might be too fast for you. If you can breeze through, it might do you good to pick up the pace a little next run. Keeping yourself at this pace (not too breathless but only able to keep up a choppy conversation) is what we call a tempo run.
These might be really challenging for some of us, while others can ramp it up a notch and challenge yourself further. The idea here is to be unafraid to set specific goals for yourself and work to reach for them. After all, we’re all running to improve ourselves in one way or another.
Nearly 50 percent of recreational runners who participate in distance running end up with a running injury each year. And 82 percent of them suffer such injury in their lifetime. Definitely, we admire every runner out there waking up in wee hours to get in a run and pushing through built-up lactic acid for the last km. But pushing through a stubborn pain or injury is hardly a solution right?
Weightlifters have significantly different physiques as runners. They also use different energy pathways to drive their workout. While we’re not saying that you should be rapidly stacking up weights, including strength training into your training regime would allow you to reap the benefits of both worlds.
#1 Work your leg muscles
For runners, your quads, hamstrings, ankle and hip flexibility are clearly going to be most essential. Starting with a squat would help with just that. However, squat can be really damaging to your lower back and knees if not done well. There are kinetic checkpoints to watch out for: a) Your knees should be in line with your toes and pointing forward; b) Your upper body should be upright and; c) Your back should be in neutral. The best way would be to have a professional have spot you and watch your form.
Photo credit: Bodybuilding.com
#2 Work your lower back
When you’re at your 35km mark, your upper body might collapse forward due to weariness. When you’ve been at your computer the entire day before the run, your head might be arched forward. All these just add more weight to what your lower back might already be holding up. This makes it really, really important to strengthen the lower back. One exercise would be deadlift. Similarly, be sure to check the proper form online and have a partner spot you if this is your first time.
#3 Work your core stability
Photo credit: Bodybuilding.com
This refers to how you maintain your upper body stability with respect to your lower body. When you run, there’s a lot of hip rotation going on. Instead of pitching forward or arching your back, you should be able to maintain rotational stability. Otherwise, inhibiting your core muscles, would in turn restricts your hips and ultimately, your leg movements. A Russian Twist demands that you rotate your abdominal muscles while maintaining trunk stability in all other planes.
Our body works as a kinetic chain. To become a truly strong runner, working other parts of your kinetic chain (and not just your legs!) is just as important. More than just a virtue, strength is needed to ace your next race!
We attended the launch of 100PLUS Run for Good earlier today at Kallang Wave Mall, and we are delighted to share with you the happenings! National athletes ran and for every kilometre they clocked, 100PLUS pledges to donate S$50 to SportCares. Participating athletes were national sprinter Calvin Kang, Veronica Shanti Pereira, Dipna Lim Prasad, Gary Yeo and Muhammad Naqib, national swimmers Rachel Tseng, national synchronised swimmer Debbie Soh, national women’s water polo team members Lynette Jane Tan and Eunice Karina Fu, and national paddlers Gao Ning, Yang Zi, Clarence Chew Zheyu and Chen Feng.
The event will be open to public over the weekend (Saturday and Sunday, 27 and 28 November, 11am to 8pm). Members of the public can do their part in raising funds by running on the treadmills where every kilometre completed, 100PLUS will match their effort with a S$10 contribution to SportCares. For those who outdo themselves by completing 1.5 kilometres within 10 minutes, 100PLUS will reward them with a Soleus Fitness Tracker (worth $128), while stocks last.
Singapore, 27 November 2015 –There is nothing quite like the euphoria of outdoing yourself after a run. At the Run for Good event, 100PLUS makes running even more rewarding. The brand pledges to match the efforts Singaporeans put in toward running their best on a treadmill for a good cause, with a donation to SportCares, an organization that works to improve the lives of the underprivileged children and youth-at-risk, through sports.
This afternoon, our gallant national athletes made their appearance at Kallang Wave Mall to kick start the campaign by hitting the treadmills while contributing to the cause. For every kilometre these athletes run, 100PLUS pledges to donate S$50 to SportCares. The participating national athletes are national sprinter Calvin Kang, Veronica Shanti Pereira, Dipna Lim Prasad, Gary Yeo and Muhammad Naqib, national swimmers Rachel Tseng, national synchronised swimmer Debbie Soh, national women’s water polo team members Lynette Jane Tan and Eunice Karina Fu, and national paddlers Gao Ning, Yang Zi, Clarence Chew Zheyu and Chen Feng.
‘100PLUS has long been the prominent and ever-supportive isotonic drink of choice at many major sports and lifestyle events in Singapore and the region. The Run for Good event serves as a platform for the brand to continue its endeavour in advocating an active lifestyle while simultaneously doing our part for charity. We are heartened and grateful for our national athletes who have taken time off their demanding schedules to be part of this campaign and lead the way in promoting an active lifestyle for a good cause,’ said Jennifer See, General Manager, F&N Foods Pte Ltd.
Members of the public are welcome to join 100PLUS in supporting SportsCares and take steps toward living an active lifestyle. Simply put on your running shoes and take up the treadmill challenge on 28 and 29 November 2015 (from 11am to 8pm) at Kallang Wave Mall. For every one kilometre completed, 100PLUS will match your effort with a S$10 contribution to SportCares. For those who outdo themselves by completing 1.5 kilometres within 10 minutes, 100PLUS will reward them with a Soleus Fitness Tracker (worth S$128), while stocks last.
Singapore’s No.1 isotonic drink, 100PLUS aids in replenishing lost fluids, energy and electrolytes to combat the effects of dehydration, heat and exertion, enabling individuals to achieve peak performance in their daily active lifestyle. Visit http://100plus.com.sg/letsmove for more details on this event.
Polar, the leader in heart rate sensors, activity trackers, and wearable sports technology, is taking its fitness trackers to the next level by introducing the colorful Polar A360 with wrist-based heart rate monitoring. Users can also match their personal style with interchangeable and vibrantly colored, soft silicone wristbands. The minimalistic design of A360 not only makes it stylish, but it is also comfortable with small, medium, and large sizes available for the perfect fit.
Powerful features of the Polar A360:
Industry-leading heart rate measurement-based training guidance
24/7 activity tracking
High-resolution color touchscreen
Waterproof
Tracks daily activity, steps, calories, workouts, and sleep
Battery life: 2 weeks of 24/7 activity tracking on full charge
Active tracking to encourage the active you
Designed to encompass a 360-degree lifestyle and encourage activity, Polar A360 is also built-in with a vibrate alert to inform users of incoming calls, messages, calendar alerts, and social media notifications. In training mode, Polar A360 can let you know when someone is calling so you can decide if you want to stop. When you are not training, it also provides gentle reminders when you have been sitting still for too long.
Smart Coaching = Results
The latest wearable from Polar goes beyond daily activity tracking to also provide personalized training guidance and motivation to help users meet their fitness goals. The A360 offers the company’s unique Smart Coaching features such as Activity Guide and Activity Benefit, which you can use to assess your day-to-day fitness levels, plan your individual training, work out at the right intensity and receive instant feedback.
“The key to achieving Polar’s well-known accuracy relies on how data is recorded by the sensor, and then how it is interpreted. We developed our own algorithm for optical heart rate monitoring and optimized the hardware design to ensure the A360 meets the same accuracy and quality standards that Polar customers have come to expect,” says Marco Suvilaakso, Global Product Director at Polar. “Polar created the first heart rate monitor, and 38 years later we continue to be the trusted industry standard.”
Get detailed analysis of your training and goals
Daily activity and heart rate training details can be viewed on the Polar Flow mobile app (available for iOS and Android), which offers an in-depth analysis of daily, weekly, and monthly activity. The Polar Flow web service also offers a window into a person’s fitness and training diary. If training with a coach or personal trainer, Polar Flow for Coach offers additional training support, as users can connect and share workout information via the web service and receive feedback from their coaches. The A360 also works with Polar Club, allowing users to train with club instructors and view live heart rate data during fitness classes.
The Polar A360 Charcoal Black (size: M, L) and Powder White (size: S) are now available in retail stores and online globally for $299. Additional colors such as Sorbet Pink (S) and Navy Blue (M) will be available soon. Changeable wristbands in Powder White, Charcoal Black, Sorbet Pink, Navy Blue and Neon Green will be available in a variety of sizes and sold separately early next year.
Polar is the leading pioneer in heart rate monitoring, activity trackers and training computers. With nearly 40 years of experience and a proud heritage in innovative physiological and sports medical research, we cater to all levels of fitness by offering a comprehensive product range including cycling computers, wearable sports devices and activity trackers, training apps and online services. Our award-winning training computers are the number one choice among consumers worldwide, being sold through over 35,000 retailers globally. Headquartered near Oulu in Finland, Polar is a privately held company that operates in more than 80 countries including U.S. headquarters in Lake Success, NY. For more information, please visit www.polar.com/sg-en
There are probably a couple of accomplishments you’ve made thus far. You might not have noticed them, but they’re definitely worth celebrating.
You went ahead to register for your first race and to some extent, you’ve made some investment into this new promise you made. Commitment to effort is an admirable trait that many runners, beginner and experienced alike, possess. You mastered the first trait – you try.
You headed out for a morning run. That’s amazing! Especially if you’ve never worked out in the morning before, or you’re usually a late riser. You’re probably beginning to realise what good it’s been doing to your mental alertness and focus throughout the day. That takes some amount of planning, and of course, discipline.
You kept to your resolve and packed a gym bag to work. During lunch or before heading home after work, you went for a quick run out in the city. That’s impressive because running later in the day usually means more excuses has piled up – the weather looks bad, the traffic is heavy… but you didn’t relent! That’s good effort on your part.
You have started reading a couple of running blogs and googled “training plan online for free.” Browsing through, you might have came across a pretty legitimate plan, that seems marginally feasible to follow through with. And you did. Today is speed play, or intervals, or hill sprints, and painful as it is, you stuck to it. There is a training plan and you remained focused on it.
Thing is, running can be a long journey. Training for a half-marathon can take up to 16 weeks to do so safely; and training for marathons can take about 6 months! After your first race, there’s the challenge of beating your PB. You’d also come to realize that there’s a lot to learn about the sport – from what types of nutrition are best for your body to what kinds of strength training would benefit runners most.
In this journey you may or may not be just discovering, remember to celebrate every small achievements you’ve made. They’re yours, be proud of them!
On this day, we travelled further out from Kota Kinabalu City to the Tamparuli area where we proceeded to the Kiulu River for the white water rafting and followed by a visit to the Rumah Terbalik (Upside Down House). We then went back to the city and watched the magnificent sunset at Tanjung Aru Beach.
Refreshing White Water Rafting
The Kiulu River white water rafting is a trip that suits those seeking a moderately adventurous and relaxing trip. The rafting took about 1.5 hours and we understood from the river guide, Yoh, that the grade is only level 1. The ride down the river was generally gentle and we enjoyed the cool and refreshing water splashing on our faces very much; we even got to jump into the water for a swim! Lunch was also ready by the time we cleaned ourselves.
Mind-Boggling Upside Down House
On our way back to Kota Kinabalu City, we visited the unique Rumah Terbalik (Upside Down House). The house is the first of its kind in South East Asia and it was hard to miss. As its name suggests, the house was flipped upside down and a tour in the house showcased furniture and appliances above our heads and the ceiling fans on the ground. We then proceeded outdoors to take photos with the exhibits, trying to be as creative as we could to achieve the most fun shots.
Magnificent Sunset View by the Beach
The day will not be complete without a visit to the Tanjung Aru Beach, a place which is closest to the hearts of the locals. We made sure we reached the beach before 5.30pm so that we had the time to watch one of the greatest sunset on Earth while enjoying the sea breeze and the sounds of waves at the bar.
After immersing ourselves in the perfect setting, we went on to satisfy our stomachs at a Bak Kut Teh store which was highly recommended by our driver guide. What a way to warm ourselves on a cooling night!
Just like the fitness industry with their #fitspo, inspiring marathoners would tell you that the key to their training success is consistency. We jump from fitness trends like popcorns ready to be eaten – from Bikram Yoga to Powerlifting. The thing is, training for a race requires you to stay focused. Focus on the training plan you’ve decided on and the goal pace you’re working towards.
Your training plan is meant to protect you from injuries and ensure that you’re developing your strength (upper, core and lower), endurance and power holistically. The only acceptable change is when you’re adding speed to your workout or looking at new running routes for motivation on your long runs. The fundamentals of your training does not change.
BUT, we get it.
It can be difficult staying energised and let alone focused for every single training. So we’re here to share you 3 methods to do just that.
#1 When eating an elephant, take one bite at a time
If the mileage seems too intimidating, break them up into bite-sized distances. Do a 4-km round loop to cover 8km and tell yourself ‘Let me finish this loop first.’ For hill sprints, focus on that 1-rep and tell yourself that you want quality over quantity. Think about whether you’re maintaining proper form, or maintaining a consistent pace for a long run and focus on the one bite you have ready at your spoon.
#2 Listen to audiobooks
Unlike music, which is more about having a beat that matches the rhythm of your pace, audiobooks keep you engaged. You aren’t thinking so much about whether this song is too fast or too slow. It’s an additional entertainment during your run. Some of us listen to podcast or the radio to keep updated as well.
#3 Run with a friend
Both of you keep each other on track with pacing. For tempo runs, where you’re supposed to keep your exertion level just above conversational but below breathlessness (so you should be able to talk in choppy sentences), you can track how well you’re keeping to the training pace as well.
Often times, the best motivation is progress. So when you see yourself improving, celebrate it. This would encourage you to stay on track and focused.
I may sound like an eager-beaver or seem like a kid in a candy store but I’ve waited eight months to do even a small portion of the Green Corridor.
Initially registered for the 2015 Green Corridor race, it took place a week after my nasty ankle injury during the Urbanathlon and with that I figured I have to wait another 12 months till the next Green Corridor official race.
Thankfully for one reason or another Team Costa Green Corridor run kept being rescheduled and just as well given how keen I’ve been to run this area but unable to for months due to my ankle rehabilitation.
Keen and willing I joined the usual suspects, Chris, David, John and Michelle along with newbies Angela, Cindy and Sven.
It was tough matching this level of enthusiasm.
Starting off at the Silat Walk entrance the group quickly broke off into groups with relative running skills. Group 1 consisted of Chris, David, Michelle and Sven. As 5/km pacers they took off and left the rest of us in the dust. Angela and Cindy were Group 2, who maintained a casual and easy pace, whilst John and I walked a couple of kilometers till he found an exit and left to meet us at the end.
Left on my own with a camera is never a good thing. Just like Fort Canning, I was easily distracted by my surroundings and instead of focusing on running it was always “just one more pic”.
The Green Corridor was my first trail run and I found myself in two minds. One that it was fun, interesting, challenging and on the other, tough on the legs, not sure I like it, why did I think this was fun? The challenge was more because I had to watch my ankle that is about 80% repaired or maybe it was those really thin trails gouged into the earth by bicycles. Either way, I remained on the fence on whether I liked running trail or not.
I did however sign up my family for the 5km Compressport Rail Corridor race and it’s a great way to get my 7 years old kid to experience the corridor whilst getting a shiny medal at the end. John and I are also committed to the 10.5km Green Corridor. How could we not; it’s the Grand Finale and the face of the Green Corridor will be forever altered once the Murnane pipeline has been constructed.
What I enjoyed the most during this run was my green surroundings. Best described as “a mix of secondary forest, grasslands and small scale farms, interspersed with railway bridges, preserved railway stations, canals, streams and marshland”, this thin rugged piece of land runs North to South right through the heart of Singapore for a total of 24km.
It’s quiet, it’s green, it’s lonely whilst all along I am running alongside a major road on one side and HDB flats on the other. Yet you think you are in the wilderness. A very green one.
I was utterly surprised when I came across the first lot of graffiti in Singapore. Then Angela informed me that there are designated and approved areas for graffiti. Well that explains a lot.
I also recall walking beneath a low slung overhead road-bridge. It was so dark, I thought “no way would I trek through here on my own if I were anywhere else in the world”. That says a lot about the safety of this country and why I love raising my girl here.
The route that led us to breakfast was 6km long, of which I ran 4km on my own. Angela and Cindy waited for me at the end and together we found our way to Baker & Cook near Holland Village for a feast. The rest of the gang was so fast, they added another 4km to their route and still managed to get to breakfast before us.
This run was like a taster and I envision one day in the not too distant future trekking the full length of the Corridor with my brother. He needs to make a quick trip just for this, well before mid-next year anyway.
Waking up to a wide selection of food for breakfast at Hotel Grandis, JRL Team is fully recharged to take on the adrenaline-pumping activities in the day ahead!
Take on the World’s Longest Island-to-Island Zip Line
It was a short car ride from the hotel to the Sutera Harbour where we transit to a speedboat to Pulau Sapi. At the harbour, we were amazed by the clear water where we can see the colourful fishes and corals. We knew what we were up for.
First up was the ride along the world’s longest island-to-island zip line at 250 metres long from Gaya Island to Sapi Island. After a short climb up a trail, we arrived at the start of the zip line where the guide carefully checked our harness and hooked us up to the line. Next thing we know, we are zip lining across the crystal clear water, and into the stunning scenery. For the daredevils, the guide could even increase the zipping speed. It is definitely suitable for adventurers of all levels.
Swim Among Fishes and Get Mesmerised by Coral Reefs
Feeling rejuvenated, we proceed to the Borneo Reef World, the largest reef activity pontoon in South East Asia, which was only 10 minutes away from Pulau Sapi. We explored the double-deck reef pontoon, watching the waters from both above and under the sea. It is also a great experience to jump into the water, to experience swimming among the fishes and get mesmerised by the coral reefs.
See, Feel and Taste the Essence of Sabah
Ending off the day of high-adrenaline activities was an educational tour around the Mari Mari Cultural Village. It was a place where we were introduced to the various traditional homes of the Sabahan ethnic communities – the Dusun, Rungus, Lundayeh, Bajau and Murut. We even had hands-on experience of the traditional Sabahans’ daily routines and sampling of the delicacies in their respective village huts. It was indeed a place where we got to see, feel and taste the essence of Sabah.
Author Mark Will-Weber once said, “Running is real and relatively simple, but it ain’t easy.”
Ultramarathoners and national record holders don’t just happen. What’s behind them is hours of dedicated long runs, holistic workouts and a fair share of blisters and painful muscle cramps. Whether you’ve signed up for 5K, 10K or had the impressive courage of taking on the next Ironman, you need to put in your due diligence and we’re here to tell you how to do so smartly.
An important aspect of training (including distance runners) is to add in speed work. Our cardio strengthens much faster than our tendons and ligaments. Easy, long runs are necessary for developing endurance. However, to really improve your muscles’ (including our heart’s) responsiveness, speed work is important.
Fartlek
This is a swedish term for ‘speed play.’ The uniqueness of this training form is its emphasis on ‘play.’ It is meant to be unstructured and alternating between moderate-to-hard efforts. During your regular training run, play with the speed and duration of higher intensities. It could be sprinting past the runner with neon pink shirt 400m ahead, or just keeping up with a faster pace for 10min. It’s entirely up to you! The entire run itself should average out into an easy run. The irregularity of fartlek teaches your body to adapt quickly and allows you to train for speed.
Intervals
They sound scary as hell but they do wonders in training your physiology and psychology. After your warm up, go all out for the next 1 min. You should be above your anaerobic threshold and having difficulty talking. Then, do a slow jog for the next 2-3 mins. If you’re new to this (or just frightened at the prospect of how exhausting this sounds), start with longer break intervals. During which, learn to control your pace. Then, you won’t tire yourself out before the next sprint. This is an important skill for longer distance runs from 10K to ultramarathons.
Explosive Hill Sprints
Unlike the training methods above, hill sprints are considered alactic. This means that they don’t result in the buildup of lactic acid in your body. Continuously performing speed trainings that push you above your lactate threshold would lead to a decrease in lower body’s pH. After 6 to 8 weeks, you’d burn out and this would interfere in subsequent training efforts. Hill sprints don’t do that. Start with 10-15s of hill sprints just once or twice per week. Once you’re more comfortable, add 2-3 reps per week. Remember to add reps gradually. You can do this as a standalone training or after your easy runs.
For those who’d like to seek more professional advice or get some structured training, JRL Academy encompasses a comprehensive selection of speed work, pace runs and strengthening exercises. In the next few days, we’d be sharing more essentials for smashing any race so let us know if there’s anything in particular you’d like to hear about!
On Tuesday this week, the JustRunLah Team departed Singapore on a Discover, Play and Makan trip to Kota Kinabalu, Sabah. We would be spending 5 days here, finding out the best places to go, best activities to participate in and the best food places in Kota Kinabalu. Check out our video for the highlights of the day:
Onboard SilkAir Flight
We had a great start to the day — fast check-in process with SilkAir as we printed our own boarding passes and luggages tags with the automation machines. The short 2.5 hours flight came with onboard breakfast and also wifi for us to access entertainment from SilkAir Studio directly on our personal electronic devices.
Arrival at Kota Kinabalu
Upon arrival at Kota Kinabalu International Airport, we were greeted by our friendly tour guide, Leroy, from Exotic Adventure. Leroy enthusiastically introduced the city and the surroundings en route to Hotel Grandis, which was only about 10-15 minutes ride away from the airport. Hotel Grandis has a modern-looking lobby and contemporary room furnishing.
Teh Tarik (left), Yee Fung Laksa, Teh Mederas Tarik
We then had lunch at a nearby eating house — Kedai Kopi Yee Fung, which was voted one of the top eating places in Kota Kinabalu. As recommended by Leroy, we tried the top 3 bestsellers, namely Yee Fung Laksa, Beef Noodles and Claypot Chicken Rice, along with traditional Teh Tarik and Teh Mederas Tarik.
The rest of the day was spent exploring the vicinity of our hotel and we then ended the day with seafood dinner at Welcome Seafood Restaurant. We are looking forward to an action-packed week where we get to Discover, Play and Makan!
