Interview with Ashley Liew

February 18, 2015

Like all other skills in the world, it certainly helps to start running early in life if we wish to become good at it. However, with schools still using running laps as a form of punishment, or simply as warm-up before the fun of games, not all of us are fortunate enough to develop and foster a positive attitude towards running at a young age. It is only later as we get older, that on our own free will, we are re-introduced to, and fall in love with running.

Some runners may lament the lost opportunity of building a solid foundation in those so-called golden years of childhood and adolescence. Yet, it is never too late to start running at any age; in fact, some late-starters go on to become the top of their game. This week, JustRunLah! caught up with Ashley Liew, 2012 winner of the Standard Chartered Marathon Singapore, and a prospective representative for Singapore at the upcoming SEA Games. As our interviewee proves, one’s chronological age when starting is no limitation to becoming one of the best runners in the country.

Read on for more details…

JustRunLah!: Yours is an inspiration story for most late-starters. You didn’t start sports till you were in JC when you ran your first marathon in 2004 as a personal challenge. What started out as a reason for weight loss became a transformation, as you ultimately improved your game over the years, bagging the SCMS win in 2012. Did you ever see yourself being so successful in running?

Ashley: No. I previously considered it a personal success just to finish a marathon. Running was simply a means of losing weight, as well as regaining self-esteem knowing I could better my personal best by 5 to 10 minutes annually from 2004 (4h29m34s) to 2008 (3h34m14s). I was content with where I was. My perspective was completely changed after I met Coach Rameshon Murugiah in December 2008. Beneath my lack of formal training (as well as some flab I still had) he saw a heart of quiet determination. Finishing local runner-up at SCMS 2009 with 2h51m22s was a life-changing moment that made us realize I had more potential. I am blessed to have met gracious souls who have facilitated that expression.

JustRunLah!: You are a marathoner and an Ironman! How have you evolved personally on this journey as a runner and an Ironman? Swim, bike and run, which is your weakest leg?

Ashley: The journey has humble beginnings. When I did my first triathlon, I was so slow on the bike that I had a motorcycle escort accompanying me. By 2010, I had a triathlon bicycle sponsor, made it to two Ironman 70.3 World Championships, and completed my first Ironman. During that Langkawi Ironman 2009 pre-race dinner, a table of “experienced” Singaporean athletes at my table scoffed among themselves in dialect when I told them the time I was going for. I let my legs do the talking on race day. My second and final Ironman in Texas 2012 was my final shot at qualifying for the Hawaii Ironman World Championship. Battling an early bike mishap that affected me throughout the rest of the race, I missed Hawaii but pulled off a time of 10h3m29s (2^nd-fastest all-time Singaporean). Throughout my triathlon career my swim was the weakest leg, having to work on my technique almost from scratch. I would be behind in the swim, catch up on the bike, and catch up even more on the run. It was exhilarating coming from behind to do that each time, for it epitomized my life as the underdog. After Texas, I had to make the painful decision to focus on either triathlon or running. I went back to my “roots” with the latter and have no regrets.

JustRunLah!: You recently made a self-funded trip to Kenya for training. How is the running culture and attitude different in Kenya compared to the USA or Singapore?

Ashley: Running is a way of life. The culture of simply being active is moulded from young. Children do not even realize they are running when they join mzungus (Swahili term for white people) for short bursts along the dirt path. They grow up in an environment that celebrates the successes of their neighbour who has been a world champion. I can only say all this of the town of Iten I was in. Iten has a population of 5000, 3000 of which are professional runners! Professional is a euphemism for not having a job, but that is what it takes to be focused and successful. Life is hard there so running cannot be a fringe activity like it is elsewhere. Running offers a glimmer of hope of a way out of the cycle so they give nothing but 100% commitment in workouts, even if it means struggling to finish. While running in South Carolina I often feel I am the odd one out, but in Kenya that title goes to the inactive person. It is like being home! No wonder Iten is a running mecca.

JustRunLah!: What was it like running with the pros?

Ashley: They are gracious to accept mzungus during their runs, even if most of us are in a different league. On occasional workouts they hitch a surprising fast start to throw us off, but it is all good. After all, Kenyan training is based more on feeling and effort rather than strict GPS pace. Then we hang on for dear life. They respect you for finishing a workout, whether you finish with the lead pack or several minutes behind. Imagine the competition with 2999 other runners, yet they respect each other. There are so many training groups that have a sub-2h10m marathoner and you may never realize you are running next to one because they are so humble. I was grateful for their constant encouragement as well, which got me through shared experiences of mental struggle during a fast pace.

JustRunLah!: What were your biggest takeaway lessons from this experience?

Ashley: The debate of nature versus nurture on what makes Kenyans successful is not a debate. The 7850 feet altitude and genetically-endowed lean muscle mass definitely play a role. However, their unparalleled sense of self-belief is the biggest factor in the equation. To quote what my newfound friend Mathew Sutter told me, “life is a struggle of ups and downs but tomorrow will be a good day”. No matter where they are in their running career, each of them wholeheartedly believes they can someday be the best. It sounds almost delusional, but at the top level that is what it takes. As a common Kenyan saying goes, “train hard win easy the Kenyan way”. Self-belief, coupled with the eye of the tiger in training, is my biggest takeaway.

The Triple Races: Terry Fox Run / Aquathlon / Safari Zoo Run 2015

red3

February 17, 2015

It was a weekend laden with racing activities. Eight Team Costa members and two Little Leaguers* participated in three separate racing events on Sunday, 8 February.

Here’s a snapshot of each event:

Terry Fox Run – East Coast Park

Organised by the Canadian Association of Singapore (CAS) in memory of Terry Fox, who was an athlete, humanitarian and above all a cancer research activist. Terry died of cancer at 22 years of age in 1981. However, prior to his death, Terry embarked on an ambitious “cross Canada run, to raise funds and awareness for cancer research”. He completed 5,373km out of 8,000km in 143 days before succumbing to ill health that forced his withdrawal. During that campaign, Terry successfully raised $23,000,000.

Inspired by Terry’s drive and determination, Isadore Sharp, founder of the Four Seasons Hotels and a father who lost his son to cancer, proposed an annual fundraiser in Terry’s name. A non-competitive fun run, where each participant could run, walk or ride was born in September 1981. Now in its 34th year, the Terry Fox run is an international event reaching every single continent, except for Antarctica of course.

Which brings us to Sunday and Singapore’s Terry Fox fun run. A non-competitive race, free-of-charge was held on East Coast Park. Registration was purchasing a t-shirt or donation to the cause. Flag-off was at Big Splash with 10km route heading to Bedok Jetty return and the 5km route heading to Fort Rd return. This would have minimised congestion given the narrow paths in the Park.

Paul and Caitriona, husband and wife team, tackled the 10km category at paces of 5:05 and 5:57 respectively. When asked why they chose this run, Caitriona says: “…because it’s close to home, first race of the year, a good cause and we get an idea of time before the Green Corridor race”. The run ticked lots of boxes for the couple, especially with East Coast Park as their backyard and familiar running territory. It also made it easier to have their support team in attendance; their gorgeous girls. Whilst the last kilometre became challenging for Caitriona, mostly heat related, she still accomplished her sub-60 min target and shaved six minutes off her last 10km race.

Terry Fox 1 — Paul & Caitriona with their support team.

Aquathlon – Sentosa

First one off the ranks for this year’s series of multi-sport races, the Aquathlon took place on Palawan Beach, Sentosa. A combination of swimming and running, it affords athletes the opportunity to spread their wings and bring diversity into their regular training.

Four of our members participated, with Stan and Marcus completing the Sprint category (750m swim / 5km run), and Michelle and Lisa the Discovery category (250m swim / 2.5km run). This time a year ago most of them were committed runners and participating solely in running races. During one of those “Friday night by the pool” moments and perhaps too much liquor the brilliant idea of participating in a triathlon was born.

Stan completed his first sprint triathlon in April 2014, which was quite a fete given that swimming was a different endeavour for him. A natural runner and cyclist, swimming presented Stan with new challenges and a new sport to develop. Will, determination and a healthy dose of curiousity of what he can accomplish, saw him complete another Triathlon in August 2014 and shaving 12 minutes off his finish time.

After several years of running races and repeat routes, Michelle, another committed runner, was seeking new athletic horizons. Ten months ago she took her first swimming drills session with our swim coach, Desmond Ho, and has progressed from barely completing a 50m lap to taking 4th place in overall women’s position in her first mini-triathlon just four months later. She has since competed in another Triathlon and last week’s Aquathlon coming in 10th out of 86 all women’s category. Let’s just say that Michelle has never looked back and is enjoying the diversity in her athletic pursuits.

Marcus and Lisa, are another husband and wife team, who compete when time affords it. Whilst Marcus is no stranger to multi-sport races, for Lisa it’s all very new. Having only just begun running four months ago and not usually a swimmer, the Aquathlon certainly stretched her current athletic skills. Yet, Lisa crossed the finish line in 14th position out of 86 female competitors. I’d say that is a fantastic effort for her first multi-sport race.

As multi-sport races gain traction in 2015, so will Team Costa’s participation. As the MetaSport’s ‘Metasprint Series’ culminates in a triathlon in April, the Tri-Factor Series commences with the swim followed by cycling, running and finishing with the Tri-Factor Triathlon in August. Team Costa will certainly be busy both racing and training for the these series along with other races in between.

Safari Zoo Family Race

Now this was one big fun day for us. Given the racing mania going on in our family and being huge fans of both the Singapore Zoo and Night Safari, it was a no brainer for us when it came to registering. We hijacked Michelle’s older son, whilst she was racing her Aquathlon, and together with our daughter we bought the 2 adults/2 children early bird family package for $152. Joined by good friends it increased the fun value to both adults and kids.

We tackled the 6km route beginning with the Night Safari. The highlight was seeing animals that you wouldn’t normally see during the day, such as the Malayan tiger, near-white Asiatic lions and Indian rhinos that look like they’re wearing metal armour. Half way through the race we crossed into the Singapore Zoo to finish off the rest of the race.

Whilst we took off together, it wasn’t long before Justin’s legs needed more speed and John had no choice but to follow suit. Trini and I were left in the dust. Not that it mattered. We enjoyed every single animal pitstop which was enough of a rest before continuing on. By 3km Trini was struggling but her unfailing spirit kept her going with plenty of walking in between. It took John and Justin just over an hour to complete and Trini and I an extra 10min. To us adults their effort was unbelievable. We were concerned that the length of the race would be too long but we were happily proven wrong.

Once the race was complete, medals collected and lunch devoured it was time to hit the wet play area for a couple of hours. With their unwavering energy, we ran some more, splashed a tonne and lay beneath the jumbo water bucket that rained a tropical downpour.

As a family who likes to extract every ounce out of an event, we took the opportunity to visit the River Safari with our complimentary tickets from the race. Needless to say by the time we all arrived back home some 10 hours later, we were all well and truly wrecked.

This particular race is a wonderful and well organised event for families with children. Three zoos in one day, wet play area, race tee, medal, zoo towel and carnival for $38 each (early bird); that’s what I call value for money.

P2080173 — And the jumbo bucket came pouring down…

* Little League is a parents organised sports games held in our condo. Team Costa is training its next generation of athletes of which two of its members, Trinity and Justin, feature in this blog.

Your Ang Bao… Run!

Team JustRunLah!

February 17, 2015

In 2015, one evidently missing event is the MediaCorp Hong Bao Run. In 2014, 5000 runners were up early to take part in the 8km run through the city. The event was the first running event to be held after the Chinese New Year, with participants getting a shot at winning the $88,888 grand prize in the lucky draw and 10 consolation hong bao prizes of $888 each.

So, this year, with Chinese New Year falling on Thursday and Friday, most of us are looking forward to a long weekend of 4 days in total. Amidst the “Ang Bao” Run of visiting your relatives and friends around the island, will you be changing into that running attire of yours and spending that bit of time for a run with your running buddy, or simply head out for a run yourself?

Here’s a look at what you can be doing in between this 4 days of “Ang Bao” Run.

Stop giving yourself excuses! Kick-start, or step up that running habit this long weekend.
Head to that interesting running route in Singapore you have always wanted to try.
As a runner, encourage your relatives / friends while visiting by sharing your experience and positive changes since you’ve started running.

During this year’s “Ang Bao” Run, most of us will no doubt be enjoying the wonderful food on the table. Another pleasure is catching up with friends and family, and amidst the common compliments most runners receive, a common one is “looking good, what’s your secret?” But the real VALUE of this year’s ANG BAO stems from the fact that we as runners realize the importance of keeping fit and healthy amidst our busy lives.

Making time to run is an ang bao we give ourselves, and spreading this important message is an ang bao we give to others.

Therefore, in 2015, JustRunLah gives all our buddies a Running “Ang Bao”. Happy Chinese New Year to all our buddies!

Reasons to Start Running from Young

Team JustRunLah!

February 16, 2015

Greek philosopher and scientist, Aristotle once said, “Good habits formed at youth make all the difference”. Indeed, during the stage of adolescence, our bodies and minds are developing and changing as we explore different ways of life, which ultimately shapes the future lifestyle we would lead. As such, the habit, passion and culture of running should all the more be incorporated and inculcated during the precious stages of our youth. Regardless of running from young or running to be young, it is never too early or late to do what we were born to do – Run.

Lesser life commitments as a youth

Being the young one, we tend to have relatively lesser life commitments at that point of our lives in terms of having to balance and manage family matters, work and other social involvements. Our sphere of control and involvement mainly revolves around managing school work, participating in campus activities and possibly part-time jobs to earn extra pocket money.

Evidently, the excuse of “having no time to run” is invalid for most youths because of the simpler and more manageable schedules. Making time for regular runs or jogs would be an easy arrangement as compared to working adults who have long working hours and irregular work schedules.

Peak stamina and health

With muscle strength, cardiovascular activity, bone development and metabolism at its prime, youths often find themselves running fast, light and efficient. At this stage, it would be the best time for youths to challenge their physical limits and potential by trying out risky yet rewarding running routes, regimes and methods.

In addition, should there be injuries resulting from sports-related activities, the recovery rate for youths are comparatively faster due to stronger immune system, process of cell renewal, muscle regeneration and bone development. That being said, it is also advisable for youths to monitor acute injuries suffered at this stage because some of the after-effects might worsen as our body system weaken with age.

Building a foundation of fitness and battle against obesity

Running is a physical activity that brings about a multitude of health benefits, of which it includes developing strong cardiovascular strength, build strong bones, strengthening of muscles and of course, burn calories. Obesity is a major health concern especially among youths due to weight fluctuations as a result of puberty, where hormonal changes affect eating habits, physical and psychological development amongst many other aspects.

By incorporating running as a regular lifestyle activity from young, youths are better able to manage obesity problems and set a strong fitness level to cope with the natural health issues that subsequently come with age. Albeit one might encounter challenges from different aspects of life such as social issues of fitting in and so on during years of growing up, these problems would prove much less than a challenge for those with a healthy body and mind.

Value of sports in character development

When youths push themselves to complete goal distances, motivate fellow running buddies by pacing with him/her, beating their personal bests – youths reap life lessons and values that are unattainable from textbooks or passive education. The determination, perseverance and spirit of sportsmanship amongst many other values experienced from sports, are undoubtedly a huge bonus in enriching a youth’s well-being and character development.

You don’t stop running because you get old, you get old because you stop running.

― Christopher McDougall, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

Running during adolescence is not only the best time to stretch one’s physical capacity and builds the basics of a healthy lifestyle, it can become a life-changing passion and make the years of growing up a fulfilling and exciting one to remember.

Supporting your teenage runner

Team JustRunLah!

February 15, 2015

For parents by teens

What is your first reaction when your child comes back from school one day and tells you that he or she has joined the school’s track and field team? Are you going to be excited and looking forward to witness your child receiving medals and trophies on the podium? Or do you frown in disapproval with feelings of anxiety that your children might be returning home in the subsequent semesters with red-marked Fs on their exam papers and warning letters from school?

More than just “Dad” and “Mom”

Parents play a significant role in a teenager’s life, when exploration and self-discovery take place and parenting influence the development of these changes to a large extent. Young athletes see their parents as life coaches, friends, training buddy, role models, part-time chauffeurs, and cheerleaders, so it is imperative for them to gain your approval and support.

When your teen makes the major decision to pursue a sport, it is a commitment that involves health, time, money and personal life. Parents too, have to make adjustments to the way they perceive their child’s needs, well-being and development.

There are various ways to cheerlead your teen. Simple gestures such as driving your kids to their race venues, or taking time off from work to watch their races mean a lot. Your physical presence to witness your teen giving their best shot from months of hard training is the ultimate reward. Alternatively, host a post-season party, which offers you a chance to meet and celebrate the members who form your child’s social circle, and understand the culture of the team.

A crucial stage in development, we should encourage our teens to live balanced and healthy lifestyles.

Athletic success at the expense of academic success?

The greatest concern among most parents is how the intimidating training schedule of their teens may ultimately compromise their academic performance, yet a study from the University of Arkansas has shown that an emphasis on athletic success and participation is associated with higher scores on standardized tests and higher graduation rates. The main reason attributed to this result is that students learn important skills from sports and apply it to their studies.

Where the home front or the classroom may not provide the opportunity to develop certain important skills, sports can. Sports teams are built upon various roles such as captain, secretary, treasurer, equipment manager, and so on. From these duties, teens learn to manage their training, foster team relations and develop a sense of responsibility that extends beyond themselves.

Through playing sports, they also get to understand and apply values of resilience, determination, perseverance, teamwork and leadership, virtues that are better experienced first-hand than simply conceptually discussed about or read about from self-help books.

Contrary to hindering academic progress, playing a sport enhances classroom performances. Teen athletes often demonstrate the ability to apply the same discipline and focus on their studies, as much as they do on sports, and it is no wonder many student athletes continue to become inspiring role models for teen athletes.

One stellar example is Soh Rui Yong, a Sport Singapore scholar and a competitive distance runner, who holds the current national record for 10,000m. Soh shared his life as a student athlete in Oregon through a recent interview, where he described waking up early in the morning at 6am every day to get training done before school, and twice a week to get strengthening work done in the gym before a run. Soh also includes short naps in between or after classes to aid in recovery and help make his second run of the day easier during double session days. He is a great example of a student who can excel both in academics and sports with a well-managed schedule and balanced lifestyle. His athletic and academic successes also demonstrate that the pursuit of one does not simply jeopardize the other.

Students who engage in a sport, like running, tend to perform better in the classroom.

Proactively Supporting Your Child’s Success

By recognizing your teen’s desire to run, and offering your support and encouragement, you are also well on your way to building a better relationship with your child. Here is how you can help.

Firstly find an opportunity to sit down and chat with your teen to note down important dates of their school and sports commitments. Mark down their school examination periods and competition dates on your schedule so that you can use it as a guide to know when is the right time to give an academic or athletic boost to your child.

With these important dates in mind, avoid planning other activities that might affect your child’s involvement in these areas. Committed youth athletes from top colleges for track, do not really fancy the idea of missing trainings especially nearing seasons due to external commitments or activities because it will affect their confidence as well as performance.

Additionally, understand that athletes have a different way of life. While typical teenagers wake up an hour before lessons to prepare for classes, athletes usually wake up earlier in the morning for pre-lesson training sessions, or they might have night trainings till late at night. As such, timetables or schedules that fit for most teens might not be applicable to your teen runner. Try to accommodate and understand their needs of having an early breakfast or late transport back home. Instead of seeing this as troublesome or inconvenient, observe and witness the effort and commitment that your child is putting in setting aside his time to focus on things they wish to pursue.

In the world of sports, teenagers can make their decisions and be the best they can be. But all these would amount to nothing if their closest kin do not acknowledge their efforts, or appreciate their dedication. Therefore, parents, give it a second thought when your child invites you to their races, or tells you about the stress they face from coping with sports and studies. You have to believe in their abilities and understand the life of a teenage athlete if you are to be their greatest supporter. You would be surprised at how much these playful and seemingly childish teen of yours have matured and grown in their pursuit of sports.

Back to racing

Pushing Forward

February 15, 2015

My first race since April 2014.

A long period of shin splints and knee injuries got me off running for a good 7 months. Started running again for SSCM14 in November last year. But it has been too long a break, physically and mentality, I’m off the mark.

So, 14^th Feb 2015, Brooks Marina Run was my first race and my first half marathon in 10 months. Leading up to the race, I was training once a week with a mileage of just 19.5km (East Coast Park, B2 carpark to SRCC water point and back). Not enough mileage right? I know. I know.

Yesterday, my buddy and I reached the start point 30mins prior to the starting time. Did a bit of stretching and with a game plan of a 6 minutes pace, this should bring me back nicely at 2hours 6mins. BUT, I felt good, as usually do at a race, adrenaline pumped up, forget about the lack of mileage and training, told myself “I’m ready!”

1 minute prior to flag-off, came the notice that 21km route will be changed. Hack, came some internal messages. The horns went off and I’m sprinted off. 5:20 pace, 5:30 pace, hmmm this isn’t as tough as I thought. I’m gonna hold this pace as long as I can. BIG MISTAKE! I’m not longer as fit / seasoned as I used to be. And I totally forgotten about that.

Did the first loop 10.5km in 58minutes. I was “Hmmm, I may go below sub 2 hours for this.” ARGHHH!!! At the 15km mark, my old problem started returning, right knee flaring up once again. “I can’t stop!” this message kept me going for the next painful 6km. Water station without water added to the misery at the 18km mark. Turning in to the finish at 2hours 9mins. I did the same race at Punggol a few years back at 1hour 48mins. Am I disappointed? I can’t deny it. Am I glad that I finished my first race after 10 months out? Yes, I am.

How much you put in equates how much you get in return!

To all newbie out there. Stay in there!

To all seasoned runners out there. Do not stop unless you have a valid reason!

Running is like a relationship, comes when you nurture it and goes away when you neglect it. Till the next race, I will be patient, I will put in more effort. My friend, please come back soon!

Race Review: Standard Chartered Taipei Marathon 2015 (by ‘Elf’)

Elf

February 15, 2015

Another One in The Series No surprise here – this is (yet another) review of the Standard Chartered Marathon series – this time round in Taipei. As compared to the other runs in the series, this tends to get lesser attention, at least among Singaporeans, probably due to it’s location(compared to Bangkok and KL) as well as it is rather ‘young’ event(compared to Hong Kong) and also that it gets announced rather late. However, having ventured the other 4 events, I decided to try this one out.

Arrival

Arrived in Taipei on a Friday evening after a 4 hour flight and got a taste of the weather ahead. Even through the aero bridge, I could feel the cold outside – it was still tolerable but it was about 15 degrees. After clearing immigration and customs, headed out to the City Bus counter to get my free ride into the city. The free ride is courtesy of the Taiwan visitor association – they tend to give out freebies to visitors to Taiwan. Just head to their office at Chevron House with your proof of visit and see what you get.

Even if you don’t have a free pass, head to the counters for a very affordable ride into the city. Do check the bus timings as there was no service to Ximending at night and instead we took a bus to Taipei Main Station where there are other forms of transports to other locations. We took the train Ximending and then a short walk to the hotel. (Sounds easy – but with a almost 3yr old kid and a huge luggage, it’s not!)

Race Pack Collection

The next day after settling in and lunch, headed out for race pack collection at Shinkong Mitsukoshi. Located near the Taipei City Hall station, this shopping area has a collection of high end boutiques with open walkways where you can find a few street performers. What is rather striking about the race pack collection point is it’s simplicity – it was probably not made up of more of than 16 of the type of tent pictured.

I suppose to match the simplicity – check out the race pack(envelope). It basically contains the bare essentials needed for the run the next day.

After collection, we took a short walk to Taipei 101 for lunch. Those looking to do the touristy stuff – just look up and you will know where to head towards. From Taipei 101, it is also easy to head to the Chiang Kai Shek Memorial – the big square. After getting back to the hotel, I took a walk to the start point just to gauge how long it would take me the next morning. After a 10mins walk, I thought I should have reached(and actually I did). But the lack of any set-up, played some tricks on my mind.

But after seeing some banners around, I was quite sure this was the start point and headed back to the hotel.

Race Day

Got up at 0345hrs and left the room at about 0415hrs. Once outside, discovered it was drizzling – bringing back memories of the last run I had here in 2009 where it was drizzling as well before start. This time around it was slightly different – it was freezing, despite my 3 layered top! I basically hoped that it would stop. In any case reached the start point by 0430hrs and headed for baggage deposit(which closes at 0500hrs). Not sure if it is a must – but i bought a storage bag for NT100. The bag has a slot for a ‘baggage tag’ which is given out together with the race bib. Runners basically proceed to look for your truck and trolley and hand it over to the volunteers.

Spent the next 30mins in the rain trying to keep warm. Runners were then gathered for a warmup which I must add was enthusiastically joined in by most runners – me not included. After warmup, city and race officials as well as sponsors were welcomed up on stage for a few words as well as a one minute silence for the GE235 crash which took just a few days earlier. After the solemn minute, the mood was hyped up again for the start of the race.

From flag off, I found the pace to be slightly slow and check on my watch showed that it was close to a 8min/km pace for the first km. Perhaps due to being wrapped up in their ponchos, most runners were not keen to push it and hence(I don’t always get to say this) I picked up my pace slightly and went pass a few runners.

The first slope was encountered at the Zhongshan bridge at about 4km. This was also where the ‘Pee Brigade’ appeared.(It is never easy to hold when you need to go and all you need is one to lead the wee to get the rest started.) Back to the race, it was again relatively flat till the Tiding Boulevard highway where the full and half marathon runners parted ways.

Up to the bridge it was again relatively flat with a slight slope up before the u-turn point at about 13km. As I encounter the 3hr pacer, I was abit puzzled as I was looking to a 2.5hr finish. After overcoming my brain freeze, I realised that the slow start had resulted in this overall pace. Nevertheless I told myself to just keep the pace and enjoy the run.

From the bridge down, it was back to the streets again before heading to a series of parks along the Keelung River for the last 2km. Around this juncture, the lead runners for the full marathon were also making their way back as well and lead rider had to horn his way through to get half marathon runners to make way. I would think it is pretty frustrating for the lead runners but this is something that they probably need to be prepared for when you have both the full and half marathon runners running together.

The finish point was abit chaotic as people stopped to take photos of the finishing point and friends and family were allowed to be there as well. Irritation was short lived though as volunteers approach the runners with towels and the finisher medal. There was also a surprise(at least for me) in a goodie bag being given containing energy drink, water, banana and a meal pack containing buns. After collecting my baggage, instead of waiting for the shuttle bus (which I also had no idea where it was) I made my way over Dazhi Bridge to the nearest train station and back to the hotel – in time for breakfast 🙂

Over the Dazhi Bridge - note the red bags with a slot for the bag tag — Over the Dazhi Bridge – note the red bags with a slot for the bag tag

As mentioned earlier, this race is probably still considered as new and hence may have some teething issues. Credit however must be given to the Chinese Taipei Road Running Association which has been organizing runs and will pick up more pointers along the way. Logistic point of view they are almost there -the deposit baggage is something pretty cool(and a good Souvenir). Runners would also probably enjoy the freebies that come with the race.

Besides, apart from the run Taipei is a nice place to visit. If you(as always recommended) are able to catch a cheap flight, a couple of friends to join you, you probably can get by with less than $600 for a short race weekend.

Breakdown as follows:

Flight:$280

Hotel:$160

Transport: $20(500NT)

Food: $80(2000NT)

Misc: $20

Total: $560

With this I will probably take a break(and save some money) and stay off half marathons for a few months as I stay on home ground for a few runs. But I’ll definitely popping overseas for a couple more runs and if anyone wants to join, I’ll be happy to offer whatever advice I can help with. 🙂

Running @ Kuala Lumpur City, Malaysia

Zhiyong

February 13, 2015

Country: Malaysia

State: Federal Territory

Highlight: Petronas Twin Towers, KLCC Park, Menara Kuala Lumpur, City Hall, Merdeka Square, Perdana Botanical Garden, KL Sentral, Little India, National Mosque of Malaysia, Islamic Arts Museum, Planetarium Negara, Bird Park

Accommodation: Ascott Kuala Lumpur

Water points: Convenience stores / Shops along the route (Please bring some money)

This route was partially adopted from the Standard Chartered KL Marathon route. Hence, there may be parts where you need to look out for the traffic (unlike during the actual event where there are proper road closures). Nonetheless, the route is manageable.

Preview:

– See map of route here

TomTom Runner Cardio Review

The Ninja Turtle

February 12, 2015

TomTom has made great strides forward, moving out of your car and onto your wrist as one of the latest training devices to hit the market. But how exactly does it compare? Presented with a TomTom Runner Cardio, I took it on several test runs and this was what I found.

GPS and HRM

The TomTom Runner Cardio pre-loads satellite locations onto the watch before each run, which helps it pick up a GPS signal reasonably quickly. I waited less than a minute on my test run, which was comparable to my previous method of RunKeeper on my mobile phone.

The unit also features an optical heart rate monitor; instead of using an electromagnetic chest strap, the light sensors at the back of the watch emits light to read your heart rate from the capillaries on your wrist. To ensure accuracy, the watch has to be worn with a snug fit.

Stylish Simplicity

The TomTom Runner Cardio offers the best of both worlds – boasting a large display screen for easy reading, with a slim profile that is neither bulky nor heavy. You’ll notice it mid-run, for only the right reasons. Its red and black rubber strap is easy to put on, and is far more comfortable than my previous sports watch’s plastic strap.

The one large console beneath the screen with up-down-left-right buttons makes it easy to operate, with the right button mainly to start an activity, and the left to pause and stop. The up and down buttons toggle through different metrics while you run, and touching the little three dots on the screen turns on the back light.

Run Outdoors and Indoors

TomTom uses an internal accelerometer to measure treadmill workouts. I was very sceptical of its accuracy, and took it for a one-mile test run. Needless to say, I was astonished when the numbers matched those on the treadmill post-workout. However, TomTom has taken into account the possibility of a discrepancy, so when you pause your workout, it asks if you would like to adjust the distance before you stop and save the activity.

Training Options

The TomTom Runner Cardio offers five training options including Goals, Intervals, Laps, Zones and Race.

Set a target, and reach it! A Goal training run can be set based on Distance, Time or Calories. At 50% of my pre-set distance, the watch gave me an encouraging buzz, and another one at 90%, the boost to help me cross the finish line.

To work on your speed, Interval training lets you programme your Work and Rest according to time or distance, the number of Sets you wish to perform and includes Warm-Up and Cool Down built in to the workout. Likewise, Laps can be programmed to time or distance. In both these training options, the watch beeps and vibrates at the end of each Interval/Lap. I am henceforth free to run anywhere I want, and still be able to measure 400m.

Training within Zones gives you three options: Pace, Speed or Heart Rate. Use this to work on your endurance.

Feeling competitive? You can also choose to Race a pre-programmed distance and time, or beat one of your previous performances.

Training Zones

Based on the age provided, the TomTom Runner Cardio automatically programmes your heart rate zones but this information can be adjusted on TomTom MySports. If you’ve selected Heart Rate Zones as your Training Option, you can choose from one of the five following options:

Sprint – Used as part of interval training for short explosive bursts of speed

Speed – High tempo training for improving on your speed and fitness

Endure – Moderate to high tempo training, designed to improve lung and heart capacity

Fat Burn – Moderate tempo training for fat loss

Easy – Primarily used for warm-up and cool down

To help you stay on track during the workout, the watch will buzz and alert you if you are training outside of your pre-selected zone. For all other training options, the heart rate is displayed as a number. Accessing the cardio data screens is as simple as pushing the right button repeatedly, which will take you through the lot.

Data Analysis

Plugging the TomTom Runner Cardio to my computer brings up all my running data on TomTom MySports. Users can also select during set-up for the data to be transferred automatically onto other online running community platforms, such as RunKeeper, MapMyFitness, Runtastic, etc.

While I am a loyal fan and user of RunKeeper, the TomTom MySports analysis appeals to the data geek in me. On top of the usual distance, time, elevation, average heart rate and calories per workout, MySports offers 3 more exciting information:

Stride rate – measured as strides per minute averaged over the workout.

Splits table – your per kilometre/mile pace, speed and heart rate laid out side-by-side, for easy comparison

Graphical charts that let you compare any two of the three following metrics: Speed/Pace, Elevation and Heart Rate, for an analysis of correlation.

Overall Impression

The TomTom Runner Cardio is an easy-to-use runner’s GPS heart rate monitor watch that ticks all the boxes for getting the job done.

What I Loved

The watch itself is a stylish timepiece; I wear it even when I’m not running.
Quick charging and decent battery life.
Doesn’t take long to pick up a GPS signal.
Not having to wear a heart rate monitor chest strap is so liberating.
Comprehensive data analysis on the MySports, especially the strides per minute.
Functions that include a variety of training options.

What I Didn’t Like

I’m used to wearing my wristbands loose, so the tight fit for accurate heart rate measuring took some getting used to.
The TomTom MySports analysis fixes the splits to kilometres or miles, so while the watch set-up for Intervals training was comprehensive, there was no option for me to analyse my 800m-intervals performance post-run, which made the training almost meaningless.
Although the TomTom Runner Cardio has an integrated heart rate monitor, which can be used to accurately determine calories burnt based on age, weight and heart rate during workout, for some reason it uses METS tables to estimate energy expenditure.

Product sponsored by TomTom.

Your Pre-Race Checklist

Team JustRunLah!

February 12, 2015

Days prior to your race, you are most likely going to nervous. Ever forget that important item needed for your race, only to realise it only at the race start point? Or sitting down every Friday night or Saturday night, wishing you have a checklist to start packing early? JustRunLah! has compiled this race’s packing list to make sure all our buddies do not forget something important, be it a training run or that important race.

Essential Items

Running shoes
Running socks
Medications (If any)
Identification card

Clothing Items

Short-sleeve running shirt / Running singlet / Long-sleeve running shirt
Running shorts / Running tights
Sports bra / Under garments
Cap / Visor
Calf sleeve (If needed)

Other Useful Items

Body Glide or Vaseline (To prevent chafing)
Toilet paper / Tissue paper (For emergency)
Sunglasses
Safety pins for your race bib
Watch (Remember to charge if needed)
Any identification required for race check-in (e.g. Wrist tags)
Timing Chip
Sunscreen
Running belt to hold your race bib and gels
Band-aids
MP3 player (Remember to charge or change new batteries if needed)
Big plastic bag (For wet clothes after race)

Possible Food Items

Please pack foods that you have already experimented with before and during your training runs.

Bottled water
Race fuels (energy bars, gels, other foods that you have been training with)
Snacks/breakfast foods (e.g. bread, bananas, etc.)
Sports drinks
Salt tablets (if you used them in training)

Lastly, go out there and have fun! You are ready, you are prepared. You have signed up and you have arrived. No fear. It’s between the road in front of you and yourself. No one else. Just run lah!

Interview with SEA Games Marathon Singapore representative Soh Rui Yong

Team JustRunLah!

February 10, 2015

As Singapore prepares to host the 28^th SEA Games 2015 in June this year, all eyes in the international marathon community will be fixed on our sunny island nation. Not only is former SEA Games marathon Gold winner Mok Ying Ren getting to compete on home ground territory, Singapore is doubling its chances of medal counts by sending a second representative in the same event.

At just 23 years old, Soh Rui Yong is the current national record holder of the 10,000m distance and in December 2014, he ran his first-ever marathon in 2:26:01, the second-fastest time set by a Singaporean for this distance. Rui Yong kindly took a moment out of his athletic and academic commitments to sit down with JustRunLah! for an interview, and shared with us his running story, his goals for the SEA Games, his advice to young aspiring athletes, and even his go-to recipe.

Read on for more details…

JustRunLah!: You are currently the national record holder of the 10,000m distance, and your first marathon attempt resulted in an impressive 2:26:01 finish, making you a shoo-in for the SEA games. What’s less discussed in the media, perhaps, is your running background. So tell us a bit about your running story. How did you get into running? How have you evolved on this journey as a runner?

Rui Yong: That depends on how you define running. I feel that running is something that everyone did as a kid, you know, as five or six-year-olds running around the playground. We ran more as children than we do as adults, so when people ask ‘why do you run?’, my question in return is ‘why did you stop?’. People have other things to do in life, and they become more sedentary when they start school or jobs. As kids, running was so fun, it’s something the human body was engineered to do, and we derived a lot of joy from running, and it’s sad that along the way, people lose that, and you see the negative consequences.

I was always running and being active, playing soccer, but I only started training as part of a school cross-country team in Hua Chong Institution (then known as The Chinese High School) when I was 13 in 2004. I joined the team but at that stage, I had no idea what serious training was all about. I went for training, but I didn’t know about nutrition, rest, etc. Sometimes, I wasn’t prepared. For example, I would play a game of soccer before training, and then wonder why I sucked so much at running that day, and it took me quite a while to realise that if you’re not well rested, and you’ve been running around for 2 hours before training, you are going to suffer cos your body is tired.

I was never part of a soccer team but I played a lot of void deck soccer, during recess and after school. I was pretty nuts about soccer when I was in primary school! We always had kampong-style playground soccer competitions – that’s how I did a lot of running when I grew up, and it probably gave me a good base.

When I started at Raffles Junior College at 16, I decided that I was reasonably good at running, and gradually became more involved in it. I structured my life around training, and showed up ready to go. Once I became more competitive and serious in my head, I decided I stood a chance in the national championships or in the top 3… something special.

If there was one thing I wanted to do well, I stood a chance in this one craft, so I went into JC and started with a new coach, Mr Steven Quek, whom I would say is the most accomplished JC coach in the Singapore school system. He was a very strict coach, and many athletes couldn’t handle his tough love approach, but he produces results and he pushes you really hard. He didn’t just help me become a better runner; he made me more serious in the classroom as well.

I was a bit of a trouble-maker in school. Once I threw a toy cockroach in class to scare the girls, and it landed on the teachers table. Mr Steven Quek heard about it and got so upset I wasn’t paying attention in class, he told me ‘I don’t just want you to be a good runner, I want you to be a good student as well, so if you’re going to do stuff like that, I will not allow you to train with us.’ I thought, to be a good runner, it looks like I need to behave as well!

I didn’t really understand it then, but now I realise if your life is in order, you’re going to be a better runner. The discipline you apply in running can be applied to many other aspects in life, so the more disciplined I became in class, the better I became on the track, and that confidence translated into other aspects of life and it became a cycle. I’m glad I bought into this one passion that keeps my life together.

Race Review: Hong Kong Marathon 2015 (by ‘skinnykenyan’)

skinnykenyan

February 9, 2015

The preparation

Signing up for the marathon was piece of cake. Wake up early, sign in early, registered, go back and have a power nap, prepared for work. Simple as that.

I was injured prior to training for 2014 HKM. I completed 2014 HKM in 3:39, which was disappointing as i faded away from 37km onwards. The memory of defeat could still be felt in my mind, the throttling up and down the hills from 37-41km.

I started my marathon training early. Started getting used to 20km runs which was a total torture from the off. Getting used to running long distance again requires practice. Week after week i would run towards Pierce and back. On some days, witnessing fellow friends doing their training there brightens up my day, made me felt I’m ain’t in it alone.

Soon the 3 crucial weeks came. I forgo all sorts of training at ASICS, New Balance and SAFRA Mount Faber, to train alone, to get used to racing in a course full of peeps but ultimately you are alone in pacing yourself for 42.195km. The first week was all right, i took it easy and managed to complete 32km in around 5:4x pace. Not fantastic since i managed 30km in 5:3x pace just a week before. I’ll take positivity any day, just told myself its ok, pace doesn’t matter. At the back of my mind, i know it does, but you have just one run to proof it.

In the week before peak, I started running all my shorter runs at 5min pace. Some slightly faster, some slightly slower, some with a negative split return, some with tempo effort without measuring pace. The truth is, i kept my mind thinking I’m doing 5min pace, without looking at the watch, and see how i fare after every training. 34km was on course and I DNF that run. It was the run where i drank the portaloo toilet and got some kinda stomach upset on the return. Some runners witnessed me walking back from Bishan Park to Potong Pasir. During the hour-plus long walk, lots of thoughts ran through my head. I tasted defeat again. Whenever i told myself to start running, i would come to a stop after 100m-200m. Since the run is long gone, I took this opportunity to suck up all the sun rays that is out to torture me while i walk back. It was terrible and miserable. The walk was lonely and if I were to do this in HK, I wouldn’t survive the chilly conditions. The moment i reached home, i told myself, I shall never taste defeat again, at least not till the Marathon is over.

Peak week came. Completed all my short runs at 4:40 pace and that gives me tremendous motivation moving into my long run. Somehow my legs felt ready for the challenge ahead and recovery was fast. This seem to always happen to me on peak week. I thank God for always giving me this strength during crucial times. Its hard to explain. I went forth downstairs, donning my race day attire and stand in front of the start line @ my void deck. Gave a quick prayer, put on my MP3 player, pressed start on my 620, leap with a jump and off i go.

I could fondly recall how smooth the start felt. I knew the pace wasn’t 5:30 but i felt comfortable and was intent to drag my way through. I made it to the 17km mark just 100m away from Mandai road and u-turned. When that happens, i told myself here we go, simulating the marathon’s uturn point, i picked up my pace slightly and can feel the effort kicking in. With 10km left, I climbed up the road from Upper Thomson Road to Old Upper Thomson Road. I saw Giang and she said Hi, waved back at her and was motivated within me as I’ve not seen her running in a while. Picked up my pace and told myself there’s no turning back now. Saw boss Andy Neo with his pair of khakis and that gave me even more motivation. When i reached Casuarina, just 8km to go, i saw Paul Sum, and Baldwin training hard as well. Motivating like siao now. Before exiting OUTR, I saw Leng Boon and Roonz doing their thing. If seeing all these peeps out there ain’t motivating enough, I don’t know what is. Ran as fast as i could and i finished the long run in 5:18 pace, the fastest i ever ran in any training run > 30km.

The Race Day

Fast-forward to raceday Woke up early and Ivan wasn’t really keen in running. Dragged him off the bed as well and met up with Jessrey and Samuel at the lobby. Took the lonely walk to Causewaybay MTR. Met up with a China woman whereby we had a chat with, help to lessen the tension before the race. Once at the race site, your excitment goes over the top. Lots of runners are running around warming up, putting their baggage and trying to squeeze into the start line. We peed, put our bags and headed to the start line. I lost all of them as i was trying to get as front as I can. In the end not very front also. Have to settle for a minute after flag off. Set my watch to show only TIME 🙂

BBBBBBBBBBBBBBBBEEEEEEPPPP Off we go!

I maintained my pace for the first 5km. Resisted the temptation to look at the watch and just kept going at a pace which i feel was slightly faster than training. My weakness is to keep up the pace for the initial KMs as I’m more used to running slowly into a negative split. At the 10km mark, there was a huge clock with gun time. 51:50 i could recall. I was 50seconds away. By then i thought siao liao, but I’m still inside PB pace. Told myself to relax and just go with the flow and see what happens at 21km. From 12-21km, we get to see fellow runners as we u-turned twice. I greeted and shouted for every single runner whom I could recognise. Be it someone whom regard me as a friend or not, doesn’t matter. Should always be professional about it, even if they pretend not to see me.

When i hit the 21km mark i saw 1:40:1x, Wow i was still lagging by 20seconds and i thought i have energy to burn. The next few km was downhill and i went forth keeping pace as i descend back to ground level. Excitement level rose when i was at the 30km mark and I have clocked a negative split and have around 1:40 of buffer. If i were to maintain, I would finish in under 3:28. Then came the 30km mark where the merger with the half marathon runners came. Lo and behold, there were nobody merging with me! I ran past the merging point with a smile. The faster runners are clocking like 4:40 pace and dropping me like a fly lo.

Then came the last tunnel, 34km downhill, 35km flat, 36km uphill. I told myself the key is to survive the uphill and subsequent undulating hills littered from 36-38km which i died last year. At this point in time, i was talking to myself more and told myself to run hard on every uphill and attempt to catch anyone i see.

At the 38.5km downhill to Central Pier, i realized my left calf is cramping and I knew things were gonna go down ugly. I stomped down bravely and to my surprise, there were two more hills before the final one, akin to the Nicoll Highway hill in Singapore. The first was ok, the second defeated me. Sprinted uphill and saw the water station and stopped there having a water parade. Supporter was indicating I should go for it but I just stand there and catch my breath. I knew the 41km slope is within sight and started running fast again. Whack that final hill and i know the end is near. 1km to go. Its now or never, i saw my watch and i was not on pace. I pushed hard and finished the final km in 4:40 pace.

I ended the run with the best smile on my face, tears forming around my eyes. I did it, finally, a 3:30 timing after 4 years of running. The helpful volunteers saw me from a long way and waved at me with my baggage as i limped over. When i reached, they look at me and give the thumbs up sign. Where do you find this anywhere near Singapore may i ask? Goodness me.

The run gives me tremendous motivation that I could go underneath this timing next time.

With that, i look forward to my recovery and getting up to speed again end this year as the next HKM beckons.

Now, who’s joining me for HKM 2016?

Photo credit: Standard Chartered HK Marathon Facebook page

Sports Fotography Challenge

Team JustRunLah!

February 7, 2015

Shoot and win!

Sports Fotography Challenge is a newly launched event, in conjunction with Sports & Fitness Asia 2015 Exposition and Conference that is taking place in Singapore coming Jun

Submit your best photos with sports and/or fitness related content and stand a chance to win up to S$750.00 !

There are two categories, namely Student and Open Category, and the submission deadline is 25th May 2015, Monday @ 12.00 am.

A panel of judges will be engaged to select and judge all qualifying entries. Judges will evaluate all qualifying photo entries based on the following criteria: Technical Quality (25%), Aesthetic Composition (25%), Creative Vision (25%) and Sport Spirit (25%).

In order to participate, visit the contest page to submit your application form and upload your entries.

There are no entry fees, so start shooting now.

sports_fotography_challege-prizes

More information, terms and conditions can be found at SFGC2015 official page.

Running @ Cameron Highlands, Malaysia

Zhiyong

February 5, 2015

Country: Malaysia

State: Pahang Darul Makmur

Highlight: Greenery, local shophouses/residences, hills, cool weather

Accommodation: Parkland Apartment

Distance: About 12 km

Water points: Convenience stores / Shops along the route (Please bring some money)

While you drive up North to visit Cameron Highlands, do not forget to bring your running gear and enjoy running in the cool weather. Terrain can be rather hilly so be sure to pace yourself accordingly. Indulge in the warm steamboats and other delicacies after that. =)

You can check the weather forecast before planning your trip so as to avoid disappointment!

Preview:

– See map of route here

– See full photo album here

Suggested itinerary for a 3D2N driving trip to Cameron Highlands from Singapore:

1. Depart SG in the morning about 7am and enter Malaysia via Tuas Link

2. Stop by Malacca for brunch

3. Stop by Ipoh for coffee and pastries

4. Things to do at Cameron Highlands include steamboat dinner, visit to morning market, strawberry farm, lavender garden, tea plantation, highest point etc.

5. On the way back from Cameron Highlands to Singapore, you can also stop by a seafood restaurant for lunch.

2015: The Running Year in Sabah

Team JustRunLah!

February 5, 2015

Run competitively or for fun, pick up a medal AND have a holiday at the same time.

The 2015 active lifestyle calendar started with a bang for Sabah with running events mushrooming much to the delight of running freaks around the region. The main ones continue to be the highlight such as Borneo International Marathon, Sabah Adventure Challenge, Colorcoil TMBT Ultra Trail Marathon and Mt Kinabalu International Climbathon.

Here is a list latest events you can sign up during one of your quick weekend visit to Sabah.

January

Date	Event	Distance	Why you should join
18 Jan	Alliance Bank Sabah Coastal Run	12km	New event! The organizers plan to have this yearly

February

Date	Event	Distance	Why you should join
8 Feb	Penampang Run	10km	New event! This is an event to be held at the district of Penampang.

March

Date	Event	Distance	Why you should join
1 Mar	X12 Dark Run	42km, 21km, 10km, 5km	New event! As the name suggests, runners run at night where it’s cooler.
1 Mar	Beaufort 60k Ultra A Bridge Too Far	60km	The 60k hottest road race in Malaysia makes a comeback. Temperatures can go as high as 39 Celsius.
8 Mar	Specialized KK Duathlon	–	An event sponsored by Specialized bikes comprising of 4km run-40km bike-8km run
29 Mar	Red Crescent Malaysia Charity Run	10km	New event! Charity run

April

Date	Event	Distance	Why you should join
3-5 Apr	Sabah Adventure Challenge	100km ultra	The longest running adventure race in Asia celebrating 16 years of adventure racing.
25 Apr	Tambunan Kaamatan Charity Run	11km	New event! Hilly course in the interior of Sabah held in conjunction with Harvest Festival in May.

May

Date	Event	Distance	Why you should join
3 May	Borneo International Marathon	42km, 21km, 10km	Sabah’s most-loved event, now in its 8th year. Course runs along the coast overlooking the South China Sea and if runners are lucky, a peek at sun rising in the East with a view of Mt Kinabalu
16 May	Colorcoil Hasuu Tasu Trail Run	25km	25km trail run
16-17 May	Salt Trail Challenge	25.5km	Runners go through the historical Salt Trail in Sabah’s interior. In the old days villagers from interior trekked many days on small trails to the West Coast to exchange their goods for salt.

June

Date	Event	Distance	Why you should join
5 – 7 Jun	X3 Challenges	21km, 10km, 5km	New event! A 3-day challenge with a run followed by a bike-run and lastly swim-bike-run on the 3rd day.

August

Date	Event	Distance	Why you should join
8 – 9 Aug	XRace 123	123km, 61km, 40km	New event! A duathlon series. An Ultra (total 123km) to a Sprint (total 40km).
29 Aug	7k Sutera Harbour Sunset Charity run	7km	This is an all-time favourite family run held just before sunset.
29 Aug	Colorcoil TMBT Ultra Trail Marathon	50km, 100km	The most beautiful and brutal trail race at the foothills of Mt Kinabalu. A UTMB qualifier

September

Date	Event	Distance	Why you should join
26 Sep	Borneon Run	7 km	Borneo’s most electrifying night Run! This Borneo Themed fun-run is a celebration of Borneo Heritage with the excitement of Night Running on favourite run route with Special lighting effects and decorations.
27 Sep	Borneo Mud Challenge	10 km	The slowest race, featuring a 10-km race with 25 medium-to-high level obstacle courses.

October

Date	Event	Distance	Why you should join
17-18 Oct	Mt Kinabalu International Climbathon	33km (summit), 23km (adventure)	This world-famous event needs no introduction

November

Date	Event	Distance	Why you should join
1 Nov	Xtrail Ranauthlon15	42km, 21 km and 10km	Trail running through tea plantation, hills streams and unbeaten paths.

December

Date	Event	Distance	Why you should join
5-6 Dec	XC2- Xtreme Course Challenge	18km	New event! 18km obstacle course.

For a complete calendar of running events in Malaysia, click here.

Lucky Draw – 3D2N stay for 2 persons at Shangrila’s Tanjung Aru Resort, Sabah, Malaysia

Team JustRunLah!

February 5, 2015

JustRunLah! – Your Running Buddy in cooperation with Sabah Tourism Board is happy to bring you another amazing gift! Two of our readers will get to enjoy a free 3D2N stay in a Kinabalu Seaview Room with daily buffet breakfast, and one buffet dinner at Cafe TATU for 2 persons at Shangrila’s Tanjung Aru Resort, Sabah, Malaysia!

Combine a luxurious stay at Kota Kinabalu – just a 2:30h flight away from Singapore – with a unique racing experience.

With 17 forthcoming running events announced for 2015 in Sabah (click for calendar listing), there sure is a race for everybody!

The contest has ended – thanks for taking part

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