What To Eat The Week Of Your Marathon?

It’s marathon week! Many of us love taper week – it’s a much-welcomed break after a bout of hard intense training. However, what you eat during this week can make or break our marathon. We are all familiar with the term carbo-loading. But we have to remember this does not mean – eat whatever we want, as much as we want. It’s about quality as much as it is about quantity.

3 Days Out

Photo Credits: Giphy

It’s carbo-loading time! You should be increasing your carbohydrates intake to top up your glycogen stores. The cardinal rule is to consume 3.5 grams for every pound of bodyweight. So, a 110 pounds/50 kilos person should take 385 grams of carbohydrates during the carbo-loading period. The key takeaway point is that you this is called carbo-loading, not calorie-loading. You should be backing up on the protein and fat intake such that your calorie intake does remain the same. This is to prevent any weight gain during your carbo-loading week. A good example of a high-carb meal is pasta!

2 Days Out

Photo Credits: Bustle

Cut down on fiber 2 days from your race. You should especially take note of food high in fiber such as oats, bran cereal, wholemeal, fruits, and vegetables. Cutting down on these food can help to prevent an unwanted toilet pitstop mid-race. A diet high in fiber can potentially cause stomach upsets – especially because you will be consuming gels, salts and what-not during your marathon.

3 Hours Out

It’s almost showtime! You should not run a marathon empty. A pre-race meal will help increase your glycogen stores especially your liver stores. Don’t skimp on the carbohydrates. A good example of a high carb pre-marathon meal could be a slice of white bread topped with bananas and peanut butter. It’s a favourite of many runners.

Race Time

Photo Credits: Beyond the mud

Remember to never try anything new on race day! You have got to have your nutrition strategy planned out and nail it. The number of gels you take, how often you take them, the brand of gels you take can all affect how your stomach reacts to them. If you are accustomed to taking gels every 8 km, don’t try to take gels every 5 km. You may be overloading your stomach with too much gel and cause a stomach upset.

Remember, you’ve done all your training! Trust in your training and enjoy your race! Good luck!

Cover Photo Credits: Giphy

Read More:

  1. 3 Tips To Run A Sub 4 Hour Marathon 
  2. 4 Tips To Help You Recover From Your Marathon Faster
  3. 6 Tips To Recover Like An Olympian
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Standard Chartered KL Marathon 2018: Flag-off Times, Road Closures and Last-Minute Information

It’s happening this weekend! Malaysia’s BIGGEST marathon is back!

This year’s Standard Chartered KL Marathon once again is set to be the most iconic running event in Malaysia! Once again, more than 35,000 runners will descend into Dataran Merdeka at the 10th Edition of the Standard Chartered KL Marathon.

As we are psyched for the flag-off the night, here are some important last minute information for all runners.

Flag Off Times

Routes and Hydration Information

 

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Road Closure Advisory

Public Transport

Selected stations at the Ampang, Sri Petaling, Kelana Jaya and Monorail train lines will commence operations from 2:00am and will run at intervals of 10 minutes. Please refer to the map below for the selected stations that will be open. You may park your vehicle at stations with park-and-ride facilities. Parking fees may apply.

Courtesy of Dirigo Events, the LRT service will be complimentary from 2:00am till 6:00am. Normal operations and standard charges will apply thereafter. All you need to do is to purchase your MyRapid cards for your trip home.

Parking

We hope you have a great race experience! Don’t forget to tag your photos with #justrunlah on Instagram!

See you at the finish line!

Source / More info: www.kl-marathon.com

 

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5 Tips If You Dread The Long Run

The long run can be long, hard, lonely and boring. Many of us have a love-hate relationship with the long run. We dread going out there and being out there for so long, but we absolutely love the sense of accomplishment once we’ve completed our long run. So, we continue to despise the long run. Yet, it is the staple of almost every training programme – because it helps build aerobic endurance. It is the single most important run in marathon training. Here are 5 tips to make your long runs more bearable and enjoyable:-

#1 Listen To Tunes

Get an iPod and tune out! Listening to your favorite tunes can help make it easier to pass time. You can download really upbeat music to keep you motivated to keep going. Podcasts are also a great way to help you pass the time. However, if you’re running on roads with traffic, be mindful to keep the volume low so you can be aware of your surroundings.

#2 Join A Running Group

Joining a running group keeps you accountable. You are less likely to give in to that urge to blow off a long run. Misery loves company anyways. Get someone who runs about the same pace as you and do your long runs together. You could enjoy some company and chit chat. You would also be less likely to give up halfway, given that you have a running partner to push you and cheer you on. Check out our list of running groups, and join them!

#3 Run A New Route

It’s always exciting and refreshing to run a new route. In fact, try running your long runs at different places every weekend. This way you get to see new things and discover new places. You won’t be thinking – man it’s only 3 km because I’ve only passed the 50th lamp post. Before you know it, you’ve already got 10 kilometers down, another 10 more to go. Check out some of our new running routes!

#4 Sign Up For A Race

A great way to make sure you get your long run in is to sign up for a race. This way, you’ll definitely be really excited about your long run. There’s just something about a running event that gets our adrenaline pumping. The plus side is that you get to meet your running buddies and you’ll also have water stations to take advantage of. Check out our list of races on our calendar to sign up for your next race!

#5 Run In The Trails

Doing your long run in the trails would be an interesting way to do your long runs. It gives you a different kind of feel – one that road running can’t seem to give you. Running down trails really gives you an adrenaline rush and excitement, fresh air in your hair and beautiful scenery from atop. Also, the softer ground can prevent injury. The elevation and uneven surface can also help strengthen your legs. It’s a different but more exciting way to get your long run in.

Read More: Trail Etiquette For Trail Runners

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Harry Jones Run a 3 Hour 49 Minutes 50 km Trail To Take The Win At SMFT 2018

The Sungai Menyala Forest Trail in Malaysia saw some great runners set new records. Watching them run was a true honour and an inspiration.

Who Is Harry Jones?

While some of us struggle to even run a 3 hours 49 minutes marathon on the road, Harry Jones ran a blistering 3 hours 49 minutes 50 kilometers – trail at the Sungai Menyala Forest Trail Run, Malaysia on Sunday. He totally destroyed his competition, finishing a whole 30 minutes ahead of second place Malaysian, Affindi. He was absolutely flying.

Harry Jones is a Welsh runner based in Chiang Mai, Thailand. He has won TNF 100 Thailand, Translantau 100 in Hong Kong and the 9 Dragons 50-mile ultra-marathon in Hong Kong. He is a vegan runner sponsored by Hoka One One & Runivore.

Who Is Sandi Menchi?

In the women’s competition, defending champion Sandi Menchi took the champion title once again. This time, she broke her own course record, running a 5 hours 3 minutes despite the heat.

Sandi reigns from the Philippines and has won the Kinabalu Climbathon – twice. Her climbing and downhill technique is impressive and she often leaves her competition and most men in the dust.

The Sungai Menyala Forest Trail Run 2019 is set for 9th April 2019! Save your dates! We look forward to seeing if anyone will challenge the new standing course records.

Photo Credits: Malatra & Eyepeeper

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What To Expect At The Boston Marathon 2018 – Fierce competition

The iconic Boston Marathon 2018 is in 2 weeks and of course, we expect some ground-breaking moments from such a deep field of competition. Running the Boston Marathon is a prestigious experience, and it’s no wonder many world-class athletes keep coming back for more. Here’s a little insight as to what we can expect from the Boston Marathon happening on Patriots’ Day – 16 April 2018.

Men’s Competition

Defending champion Geoffrey Kirui of Kenya will be back to defend his crown. Last year, he ran away from Galen Rupp to take the title by just 12 seconds. His finishing was stellar. But, we can expect Galen Rupp to be on his heels again. Galen Rupp won the Chicago Marathon last year, can he do it again? Joining the fierce competition will be Lelisa Desisa who was a part of the breaking2 project and the 2016 Boston Champion Lemi Berhanu.

Women’s Competition

Photo Credits: Boston Marathon 2017

Edna Kiplagat will return as well to defend her crown. Last year, she totally destroyed the competition. Edna obliterated her competition with a monster surge – running a 3 minute/km split on heartbreak hill, to which her competition could not give a response. She will be joined by Rio Olympic Bronze medalist Eunice Jepkirui Kirwaand Boston 2015 Champion Caroline Rotich.

From the US, Shalene Flanegan who missed the race last year will be running. It would be interesting to see what she can do, especially with her impressive win at the New York City Marathon 2017. Jordan Hasay who has clocked really impressive times will also be running. Molly Huddle who has beaten Hasay in the shorter distances they have raced together this year will also be part of the field.

We look forward to many inspiring moments during the Boston Marathon 2018. Are you running?

Read More:

  1. Boston Marathon 2017 moments 
  2. Boston Marathon 2016 – World’s Oldest Most Prestigious Race
  3. Interview With A New Mum Of 10 Months, Qualified For Boston
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7 Outdoor Adventures in South East Asia You Should Give Up Your Leave For

Been focusing too much on work and you don’t have time for yourself? It’s time to take a chill pill and apply your annual leaves! So, what’s next? Check out these seven places where you can unwind and unleash the adventure junkie in you!

1. Kayaking – Ha Long Bay, Vietnam

Kayaking is the best way to explore the breath-taking beauty of Ha Long Bay. Paddle around the islands, get closer to limestone karst and enjoy the breath-taking nature in a less visited corner of Bai Tu Long Bay. Also, Kayak at popular spots such as the atmospheric Dark and Light Cave and around Cat Ba Island, Ti Top Island and Lan Ha Bay, as well as numerous less-visited locations. Most importantly, Ha Long Bay is an ideal location to kayak because the bay’s waters are calm and there are only mild winds which means it is fun and safe, even for first-time kayakers.

Photo Credit: indochina-junk.com

2. River Rafting – Bali, Indonesia

Ayung River in Ubud is one of the most challenging whitewater rafting sites in Bali. If you are an adrenaline junkie, Ayung Rafting is for you! With 12 kilometers distance of rafting track, it offers one of the best whitewater rafting experience with a spectacular view of unspoiled rainforest and wildlife, rice fields, magnificent hidden waterfall and amazing stone carvings on some area of the river walls. Ayung river has some rough water, some rocks, small drops, but poses no considerable danger. However, small children and elderly are not recommended to do this activity.

Photo credit: Ayung River Rafting Bali

3. Rock Climbing – Vang Vieng, Laos

Rock climb at Vang Vieng to get a chance to marvel at the beautiful limestone karst landscape that Vang Vieng is becoming known for. This outdoor sport has recently been gaining popularity in the area, and there are different courses and climbing routes for every skill level.

Photo Credit: TripZilla

4. Scuba Diving – Koh Rong, Cambodia

Koh Rong is a real island paradise with pristine white beaches and turquoise water. Diving and snorkeling are excellent both off the shore and at sites nearby. You can spot cobia (kingfish), a large fish which is up to 2m long and they resemble grey reef sharks, but they are harmless. Koh Rong is also known as a Nudibranch Heaven as it shelters many cuttlefish, puffer fish, moray eels and small octopus.  One of the most unusual and exciting dives to go on is Koh Kon, found tucked between the two larger islands of Koh Rong and Koh Rong Samloem. There are hundreds of different creatures teeming around the healthy reefs found here. You can see stingrays, seahorses and plenty of colourful micro fauna like nudibranchs and sea stars.

Photo Credit: koh-rong-samloem-island.com

5. Hiking and Trekking – Mount Kinabalu, Malaysia

Mount Kinabalu is the highest mountain between the Himalayas and New Guinea, standing majestically at 4,095m. Climbers can choose from two available trails to climb Mount Kinabalu—the Summit trail and the Mesilau trail. The Summit trail starts from the Timpohon Gate (1,800m; 5,906 ft) which is located near the Kinabalu Park Headquarters. Climbers will encounter a series of trail shelters before reaching Panalaban (3,271m; 10, 738ft) and will take approximately 6 to 8 hours. On the other hand, fitter and more adventurous climbers may otherwise, opt for the Mesilau trail which starts at the Mesilau Nature Resort, 15 kilometers away from the Kinabalu Park Headquarters. This trail is particularly steep and slippery especially during the wet seasons.

 

Photo Credit: mountkinabalu.com

6. Ziplining – Lake Sebu, Philippines

The zip line at Lake Sebu 7 Falls claimed to be the highest zip line in Southeast Asia, running at 180m above ground and offering the spectacular view of the Falls and lush greeneries. The zip line is the only way to see the other waterfalls as others are not accessible or easy to reach.  The zip line is divided into two lines: the first extends 740 meters and the other 420 meters. Visitors dangle and are swooshed 20 meters per second as they scramble to feast their eyes with the gorgeous view, take photographs, and enjoy the moment.

Photo Credits: thehappytrip.com

7. Sand-boarding – Mui Ne, Vietnam

The sandy paradise is just four hours away from Ho Chi Minh City. Mui Ne is a resort town that spans 15 kilometres along Vietnam’s southern coast. There are two dunes you can easily access from Mui Ne, namely the Red Sand Dunes and the White Sand Dunes. The White Dunes are larger and are known by locals as Bau Trang or White Lake. The Red Dunes, as the name suggests, features reddish-brown sand that makes them a more popular place for photography.

Photo Credit: vietnam-guide.com

So, what are you waiting for? Time to plan for an adventurous trip and start packing!

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Garmin: Title Sponsor of The Performance Series Singapore

The nation’s largest annual running series, The Performance Series, is happy to announce new title sponsor partnership with Garmin, the global leader in GPS navigation technology, for its 3rd edition. With that, this year’s series is known as Garmin The Performance Series Singapore 2018.

This year, a series of 4 races will be held around Singapore’s beautiful landmarks and vibrant neighborhoods on 22nd April, 24th June, 5th August and 14th October consecutively. The four runs consist distances of 5km and 10km which include competitive and non-competitive categories. The Performance Series has supported 40,000 runners over the past two years, but with this significant integration of Garmin brand, its products, and its inspirational #BeatYesterday campaign in all aspects of the event, this year’s edition will be memorable.

“Garmin is committed to enhance and promote healthy lifestyles with our fitness technologies. Through this partnership with The Performance Series, we hope to be able to motivate more individuals to lead more active lifestyles by making these platforms more accessible to people living in Singapore and ultimately, growing the fitness community,” said Mr. Engelhard (Al) Sundoro, Managing Director, Garmin South Asia.

“We are thrilled to have Garmin as our title sponsor,” said Peter Tan, Managing Director of JustMove Pte Ltd, owner, and organizer of The Performance Series Singapore. “Garmin is a brand that resonates with runners, and we are excited to work with them to grow The Performance Series into one of the best races in the country. TPS is an annual event which encompasses everything Garmin’s #BeatYesterday campaign stands for – encouraging people to be healthier and to move more, farther or faster each day.”

“We are very pleased to have Garmin on board with us as the title sponsor,” said Liu Zhiyong, Event Director of JustMove Pte Ltd. “We are thrilled to find a partner who shares our vision of our key objective to promote CONSISTENT healthy lifestyle #TranscendYourself through the appreciation of iconic landmarks in Singapore within the local and foreign/expatriate community. Unlike any single once-a-year run event, this series is first of its kind by encouraging individuals of all levels, from non-active to leisure to competitive, to have a schedule of races to work towards and progress along with the series.”

#TranscendYourself across 5km or 10km in 2018 across 4 locations. Capped at 3,500 Participants per race. #BeatYesterday

Runners can get more information and also register online via the official website.

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Do You Know How Fit You Are? – 3 Ways To Find Out!

Photo credit: Outside Online

It’s not easy to tell whether you are fit or not by how much you weigh, or how often you exercise, or the way you look. A good example is that of a weight-lifter. His BMI could indicate that he is overweight, however, this would be due to his muscle mass. His would be lean and his body fat percentage would be in the healthy range. Whether you are fit is not how many kilometers you can run, how many repetitions you can lift, or how heavy you can lift, or how far you can swim.

A good indication of your fitness is actually your heart rate. Here are 3 ways your heart rate can tell you how fit you are:-

#1 Heart Rate Before & After Exercise

Take your heart rate before you start your warm up and after you have completed your workout. A healthy heart will typically go back to a normal heart rate within 15 minutes of exercise. On the other hand, an unhealthy heart would struggle to return to your pre-workout heart rate. If it remains high, this possibly indicates an unconditioned heart, or that your exercise intensity was way too high for you. It could also mean that you are overtraining.

Read More: 8 Signs Of Overtraining 

#2 Resting Heart Rate

Photo Credits: Gadgets & Wearables

This is one of the most effective ways to gauge your fitness. Your resting heart rate is the number of heart beats per minute while you’re at rest. An athlete typically will have a lower resting heart rate as compared to a normal person. Resting heart rate also increases with age. You should be having a RHR of about 60 – 100 bpm. Anything higher indicates that you may be having heart problems.

Read More: Understanding Your Heart Rate Zones

#3 Heart Rate During Sleep

When you sleep, it’s your body’s chance to recuperate and rejuvenate. Your heart rate during sleep should be lower than normal. This serves as a strong indicator of fitness. If your body is still high during sleep, your heart is still working hard even though it should be resting and recuperating. This is not good. Some people who exercise in the night before they sleep will find a higher heart rate during sleep. Perhaps you could switch it up and try to exercise in the morning instead.

Your heart rate provides good insight into your physical fitness levels. So, do take note!

Read More: US & Singapore Have The Highest RHR, Study Reveals

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No Finishers For The Barkley Marathon This Year – Toughest Ultra On The Planet!

The Barkley Marathon is also known as the toughest trail run in the world. It’s insane, it’s inhuman, it’s tough and it’s brutal. Most years, there are no finishers, and for the 2018 edition, the Barkley Marathon wins again – no one managed to complete the race.

Just How Tough Is Tough?

The course is designed to test you physically and mentally. This course has no markers, nor aid stations. There are books placed along checkpoints – you are required to tear the page corresponding to your bib number to show that you have indeed hit the requisite checkpoints. To make you go even more crazy, you are required to do the loops in clockwise and anti-clockwise directions.

Even trying to register for this race is – tough! There is even no online information, no online application, no registration process – nothing! You have to find Race Director Cantrell’s e-mail address to request an application. You have to write an essay telling Cantrell why you deserve to be the lucky or unlucky 40.

2018 Edition

There were big names. Gary Robbins tries his luck again after failing only by 6 seconds in year 2017. Could there be a female finisher this year? OCR-accomplished elite athlete Amelia Boone was moving into the ultra-running scene and could she accomplish as much as she has in the OCR-scene? However, conditions proved too tough for anyone to handle on race-day. The race wins, as noone was able to tackle and complete this race. No one was even able to make it beyond the 3rd loop.

Only 15 Finishers – EVER, Want To Join?

Anyways, if you want to try your luck for the 2019 edition – you’d be hoping for an invitation like this:-

“Our heartfelt condolences on your recent selection into the Barkley Marathons field for 2010. Even though the odds were all in your favor, with six applicants for every slot, in any drawing someone must lose. This time it was you.

“Should you come up with any plausible excuse to avoid the painful failure that is the Barkley, please let us know as soon as possible. As incredible as it might seem, those other five people still want your slot.

“Otherwise, there is a very bad thing waiting for you.”

Cover Photo Credits/Source: Running Magazine. CA

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The Difference Between Running Friends & Normal Friends

Running friends are great! We get you on a whole different level – we push you, we motivate you, we encourage you, and we totally understand your addiction to running. We don’t think you’re crazy! We are there for you every mile of the way, through defeat and victory, through pain and personal best.

#1 Friends Go On Vacations. Running Buddies Go On Race-cations

Running friends don’t go on traditional relaxing holidays. We always plan a holiday around a race and chill after. We understand that the best way to see a place is on foot. We would run your race with you – whether it’s the Great Wall of China Marathon or the Rinjani Ultra. We can’t do a leisure walk along the ABC, we have to to the Annapurna Marathon. We won’t think you’re mad, we’re down to go on that holiday with you.

Read More: 5 Reasons You Should Totally Date A Runner

#2 Friends Ask Why You Run A Marathon. Running Buddies Ask Why Not?

Photo Credits: Rebloggy

Friends question whether you are sane when you say you want to run a marathon. Running Buddies are always asking why you aren’t upping your distance! We are always encouraging you to step up your game and conquer a new distance. We ask you why aren’t you attempting the marathon this year. We make you believe in yourself, that you can run the distance! We don’t question, we encourage!

Read More: 3 Ways To Keep Your Race Bibs

#3 Friends Eat With You. Running Buddies Eat Your Food.

Photo Credits: Giphy

Friends will go out and eat with you and wonder why you’re eating so much! With us running buddies, you can eat your heart out, and we’d probably eat your food with you! You won’t have to feel guilty about ordering a double main for lunch and a brownie for dessert because we’d probably do the same, maybe even with an extra fries, large! We run together with you, and pig out/indulge together with you.

#4 Friends Follow You On Instagram. Running Buddies Follow You On Strava.

We’re not interested in Instagram! We’re interested in that new course record you got. I mean, who else are you going to share that excitement with? We understand your obsession. Hell, we’ll even create new segments and fight you for the records on those segments. We don’t think you’re crazy, we’re probably just like you!

#5 Friends Support You Mentally. Running Buddies Go All The Way.

When it comes to a run, we don’t simply wish you good luck and all the best. We are there with you every step of the way! You want a training buddy? – We’ve got your back. You will never go to a race alone. We’ll be cheering you down the finishing chute. We even got plenty of unphotogenic running photos of your exhausted expression. We’re with you, mentally, physically and camera-ly.

Read More: 6 Cool Staircases To Climb Around The World

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4 Must Do Strength Workouts For Runners

Strength training helps to improve structural weaknesses in our body. As we run for a long time, our form starts to falter. This faltering form may lead to an unwanted injury. Runners that strength train are usually stronger and faster. This is because runners who don’t tend to get injured more often, hence impeding their progress. Here are 4 simpler must-do strength workouts for runners.

#1 Mountain Climbers

Mountain Climbers make a great workout. It’s a killer exercise and a true full body workout, great for runners. Mountain climbers work your upper body strength and all the stabilizer muscles in your body when you bring your knees in. It also fires up your core muscle to hold you in a plank position. The other plus side of this workout is that it trains your legs to move quickly, which in turn can help improve your running cadence. This workout has so many benefits to your running, don’t give it a miss. 20 seconds, with a 10 seconds rest, 8 repetitions would leave you gasping for breath.

#2 Clam Shell

Photo Credits: Gfycat

This particular exercise targets your hips. As runners, weak hips are the cause of a myriad of running injuries. Examples are ITB Syndrome, piriformis problems, and runner knee issues. Clamshells is one particular exercise that can help strengthen your hips. It’s a really simple exercise that can be done while you are watching tv but really helps give you strong hip abductors and external rotators – essential in preventing running injuries.

#3 Single-Leg Deadlift

Photo Credits: Yuri Elkaim

The single leg deadlift exercise targets your hamstrings and glutes – 2 very critical muscles for running. As this movement is done while balancing on one leg, it also strengthens the ankles. You will be able to run with more power with strong hamstrings and glutes and at the same time reduce your chances of an ankle injury. With strong ankles, should you roll your ankle, you can just run it off instead of sustaining a sprain.

#4 Squats

If you can only do one strengthening workout, it has to be the squats. Squats really target the running-specific muscles and strengthen them. They are easy to do, and can be done anywhere, anytime. Incorporate some squats post-run to fire up those quads. Once you are advanced enough, step up your game and try the single-leg squats. This will target your balancing muscles as well.

Read More:

  1. 4 Biggest Problem Areas For Runners
  2. Run A Faster 10 km or 21 km With These 5 Key Workouts 
  3. Best Exercises For Slimmer Thighs
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Highway 2 McDonald’s Challenge – Run 4K, Eat McD, Run 4k

The game is simple – run 4km, consume a Double Big Mac large meal, and run the 4 km back to the starting/finishing point. That’s the gist of the game hosted by runners at Queen’s University in Kingston, Ontario.

The Challenge (From The Website)

“Some sorta eating based, running involved, test of endurance, featuring food that is process and shipped, trying not to vomit, no chin up necessary type thing!”

“Each contestant must make their way to and from McDonald’s under their own power. Each contestant must independently consume a meal consisting of one large fries, one large coke (or sprite), and a Double Big Mac. Meals will be pre-ordered. The food must be consumed at the tables outside, and contestants cannot leave until approved by race officials. Any competitor who pukes at any point during the race must run a penalty lap. No external help is allowed for athletes at any point during the competition.”

The Course Records

So far, the course records for this challenge is 28:10 for men (Tyson Loney, 2015) and 34:50 for women (Jenn Dowling-Medley, 2014). Running 8 km in 28:10 is already amazing it itself – meaning one would be running at a 3:31 min per km speed. Running 8 km and consuming a large McD meal in 28:10 is just unbelievable. That’s some crazy speed.

Source: Canadian Running Magazine 

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3 Ways To Improve Running Cadence To Run Faster

Running speed is a combination of 2 factors – your stride length and frequency of strides (running cadence). To increase your speed, either one of these factors must increase.

What Is Running Cadence?

Running cadence is how many times your foot strikes the ground in a minute. Ideally, your running cadence should be at 180 – 200. To get faster, it is better to focus on increasing your running cadence instead of your stride length. This is because trying to increase your stride length can lead to overstriding issues which can lead to an unwanted injury.

A higher stride rate is also more ideal because of the force that helps propel you forward. If you spend too much time floating in the air, it decreases the amount of force pushing you forward. Your energy is spent on pushing yourself upwards, instead of propelling yourself forward which is the main goal.

Here are 3 ways you can help up your running cadence in order to help you run faster timings:-

#1 Use A Metronome

A metronome is a device that has a predetermined number of beats per minute. You can play the rhythm while running and just run to the beat. This is great because you don’t have to focus on counting your steps yourself, you just concentrate on making sure your foot strikes the ground at every beat. Some people may find a metronome tune a little monotonous. The great news is these days, there are music tunes set to a specified number of beats.

#2 Downhill Sprints

Running downhill helps your legs train for a faster turnover. Your legs tend to cycle faster during downhill portions. Look for a downhill and do 100m sprint repeats and jog back up to recover. You can do 8 – 10 sets. Bear in mind to keep a high stride rate and not increasing your stride length. Your body should also be in an upright position throughout.

#3 Fast Cadence Drills

Photo Credits: Greatist

Running drills can help you train your feet to move light and quick, which in turn helps you increase your running cadence. Examples of these running drills include – baby jogs, butt kicks, and high knees. You want to be moving as fast as you can in the 1 minute you are doing these drills. Thereafter, you can finish off with some striding drills. Strides are running at 80 – 90 percent of your maximum effort. You should run for about 80 meters, 6 – 8 sets. Allow yourself to fully recover between each set. The focus is on the turnover of your feet and form.

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New World Record At IAAF World Half Marathon Championships 2018

The 2018 edition of the IAAF World Half Marathon Championships took place in Valencia, Spain on a strong windy day on the 24th March. It was a strong field of competition and winner takes it all. Geoffrey Kamworor took the men’s title for Kenya whereas Gudeta Kebede took the women’s champion title for Ethiopia.

Hatrick For Kamworor

In the men’s competition, the leading pack was really big all the way till the 10th km mark. Going through the 15th km mark, the pack was still 25-men strong. Kamworor sat tight and laid low and made his move at the 15th km mark. He was ready to go for the win. He ran a remarkable 00:13:01 5-km split at the ending to take his 3rd consecutive World Half Marathon Championships Gold. He is like the Kipchoge of the half marathon distance.

New World Record

In the women’s competition, Gudeta upsets current World Record Holder for the half marathon distance in a mixed-gender race, to take the win. Jepkosgei was favorite to win with a best of 1:04:52. However, it was Gudeta that ran confidently and strong. She put in a surge at the 15th-kilometer mark which gave her a 4-second lead that kept growing larger after that. It was a sweet win for Gudeta – running a 1:06:11, shattering the Women’s Half Marathon World Record.

What a great race it was!

Cover Photo Credits: Reuters 

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My ‘The Music Run’ Bangkok 2018 [5km] (by Lingderella)

It’s really an awesome experience at the Bangkok Music Run! I won the Ultimate Air Asia Superfan contest at Singapore’s Music Run contest last year in 2017 so this was a free 3 days 2 nights trip for two person, with free flight tickets, accommodation and airport transfer, VIP access and of course, free race slot ?

I’ve been to Bangkok a couple of times before but this was my first time participating in a running event in Thailand! ? As Willis had to work, so I jio my mum to go with me. My mum do goes for brisk walk in the park frequently but sort of want to let her experience about the fun and atmosphere of the running events ?

We took Air Asia flight from Terminal 4 just the night before event day, it’s our first time at the new terminal, I think that it’s the grandest airport in Singapore so far. Singapore’s airport super awesome, we self check-in our baggage, self immigration clearance, though flight was delayed for an hour, but my mum and I take it as an opportunity to explore the beautiful airport. When we reachedt Bangkok’s airport I can almost faint, took us an hour queuing to clear the immigration and when we were returning Singapore, we also queued about an hour just to to check in our luggage ?

On event day, we arrived at the event site in King Rama Park at around 2pm with 4 others Superfans from Kuala Lumpur and Beijing. Bangkok was super hot! The temperature showed 34 degrees on my phone ? It was so sunny and there isn’t any clouds in the sky at all. We toured around the event site and was introduced to the DJ and emcee then we settled down in the VIP tentage, then bought some merchandise at their store (which I love the colourful socks very very much ?) We then enjoyed some sandwiches in the VIP tent age and mingled around while waiting for the run to flag off at 5.30pm for the 5km fun run category.

It was my mum’s first running event and she’s super sporting and awesome and didn’t stop during the run but only when I asked her to pose for photos! ? There’s the 5km and 10km category and we participated in the 5km category. The 10km route was the same route of 2 laps and the flag off for 10km was 4pm if I didn’t remember wrongly and it was still super hot because of the sun luckily 5km was flag off when sun was about to set. I had intended to complete the entire distance together with my mother and we did! ?

We were right in front of the start of the second wave and it was awkward for me. I feel super shy and just groove along with the music ? There should be 6 of us while the 2 other superfan from Beijing were too exhausted from their flight as they made a transfer in KL then to Bkk and somehow missed joining us at the start line

I’ve been to two of the Music Runs in Singapore previously and comparing the Music Runs, Singapore’s Music Run was a lot better in terms of route, crowd, support and the entertainment along the route. I’m definitely looking towards to the upcoming Music Run in Singapore’s Sentosa in April! This year there is a new category of 10km! ?

My Garmin showed 4.4km only though. My bad for not checking out the route, in the middle of the route there’s a split of path and to make sure I’m not going to a wrong route I tried checking out with the volunteer but the conversation was like a duck and chicken trying to communicate so I just chose what seems like the nearer path ? But it turns out that the longer route would have been a better option as in the shorter route there’s some obstacles, though its pretty easy to climb a steep slope and to run on a few tyres on sand like a mini Spartan race.

The run finished too fast although were going slow. Happy time passed too fast!
After the run we went around playing some of the interactive and virtual games in Airasia’s tentage which was super fun to play then we were trying to look for dinner but the queue for food at the food stalls was scarily long so we queued for the free Ben and Jerry’s ice cream and head back to the VIP tentage ?

I would definitely want to go Bangkok again and again the same time go for a half marathon or any fun runs, and of course go for their Mango Sticky Rice and Thai Milk Tea and do some cafes hopping ? And of course, have to visit their night markets and go to their safari zoo to feed their giraffes which I visited before about 5 years before and there was at least hundreds of them ?

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Race Review: Spartan Race 2018 (Sprint) (by stargazer)

“You will know at the finish line”.

This is a famous quote from the Spartan Race. To me, I interpret it as the sweet (plus sandy) taste of achievement after clearing more than 20 obstacles and crossing the finish line.

There are various types of Spartan Race. The more well-known ones are Sprint (5 km), Super (13 km) and Beast (21 km). For the ‘Spartans’ who desire tougher races, they opt for the Ultra Beast, Hurricane or even Death.

In the Spartan Race, all participants are known as ‘Spartans’! Aroo!

Spartan 2018

This year, there were only 2 categories: Kid’s Dash and Sprint. It was held at the Palawan Beach, Sentosa. There wasn’t a Super category compared to last year’s event at Tampines Ave 10. Perhaps this was due to the smaller area assigned for the race at Sentosa?

The Sprint route brings you past Shangri-la Hotel, Fort Siloso and Imbiah Trails. There were 3 hydration points along the race: at the Vertical Cargo, Bucket Brigade and near Finishing Point. There were 23 obstacles to clear.

The race fees for the Spartan race weren’t cheap if you compare with the  running/cycling events. This year’s race fees also appear to be slightly higher than last year’s. But you may justify this by considering the costs and logistics involved in setting up the obstacles. Also, the thrill and camaraderie you will experience with your friends or fellow participants, are something unique in Spartan Race. Aroo!

Why I participated

I had intended to take part in Super since last year I went through the Sprint. But this year there wasn’t any Super. Still, I signed up to accompany my ‘spartan buddy’ to relive the camaraderie experience (Aroo!) at the new site, Sentosa. I had never before run at Sentosa even for running events.

Preparation for the Race

Spartan race is not our usual running race. This race requires spartans to run, walk, crawl, climb and roll. Many of the obstacles require strength, core endurance and courage (yes) to clear.

I am not a gym person, but I enjoy my weekly statics training in a 3.5 km run to build up core strength. My advice for first timers to the race is get yourself prepared. Train for at least 3 months (some people told me 6 mths). Being better prepared and at better fitness level gives you more confidence to clear the obstacles, help your friends and more importantly, reduce the risk of getting injured.

Race Day

Last year, participants collected their race pack at Velocity, Novena Square. This year, we collected our headband (bib) and time chip on the actual day. I collected mine at around 8 am. The process was relatively smooth, though I read some negative feedback post race, where some spartans claimed the whole process was messy, registration was not found etc.

There wasn’t any event shirt, so participants came in their own attires, some in OSIM Sundown, SCSM etc. I chose to wear back my past spartan shirt.

My friend and I belonged to the 9.30 am heat. All spartans were in high spirits and full of anticipation, shouting ‘Aroo!Aroo!Aroo!’ when the announcer asked what was our profession.

Note: I had tagged the obstacles pictures in accordance to the obstacles guide above. In reality, I think the actual obstacles from #18 to #21 are not in sequence according to the guide.

Obstacle #1 to #7 were done on the Palawan Beach. The obstacle that posed a challenge to many of us is the ‘Rope Climb (#6)’ I can only muster a third of the climb up, before giving up and had to do burpees as punishment.

Obs #2: Vertical Cargo

The 2nd leg of the run brought us to Fort Siloso. Spartans had to climb 11 storey up the Siloso Skywalk. It wasn’t an easy climb after going through some earlier obstacles, but we were treated to a scenic view of Singapore and Sentosa. We could literally view the spartan race happening right below. Some of us stopped to take a breather and photos with each other.

Once we descended from the Skywalk, we had to challenge obstacles #8 to #15. This was the stretch I personally enjoyed most, as we faced the more well known spartan obstacles and encouraged each other, total strangers, when the going got tough.

Obs #8: Bucket Brigade

Obs #11: 7 Feet Wall

There were 3 walls to clear – 5, 6 and 7 feet. I had hoped to clear the 8 feet wall, but Sprint does not have. Only the Super and beyond have this privilege.

Obs #14: Spear Throw

Spear throw was one obstacle many did not succeed in hitting the target and had to do burpees as punishment. Well, lets do it together! Aroo!

Obs #15: Sandbag Carry

The sandbag carry was the last obstacle before we proceed to the Imbiah Trail. A walk up the flights of steps, into the short nature trail before emerging and heading back to the finishing point at Palawan Beach.

After the 3rd hydration stop, we had to challenge the rest of the obstacles # 16 to #23.

Obs #16 – Dunk Wall (time to get wet!)

Obs #17 – A Frame Cargo

Obs #18 – Barbwire Crawl

Obs #21 – Multi Rig

After clearing the last obstacle – #23 Hercules Hoist, Spartans were given the finisher medal, finisher shirt and plenish sports water.

 

Post Race Comments

1) Race Pack Collection – Do it earlier prior race day, just like previous years. Issue the time chip together with the headband, just like in other run events. This will prevent the registration frustrations some encountered during this year’s race.

2) Event Shirt – For the high fees we are paying, most if not all, are expecting an event shirt. It would awesome all spartans wearing the same shirt on race day.

3) Finisher Shirt – It was given to finishers on a first-come-first-serve basis. So those in the later heats, myself included, did not manage to get the correct size we want. So for next year’s race, either cater in tons more, or during event registration participants can clearly state the sizes they want.

4) Spartan Super – I do not know the reason for choosing Sentosa, but this may be the reason why there is no Super category. For those of us who had been through Sprint, we want to try Super locally.

5) Race Location – Personally, I prefer the Tampines site, as the race really took us through forest trails. The open field area was big and can hold majority of the obstacles. The event itself, that time, was like a mini carnival. I even remember some participants commented the race route was tough, just like what they experienced in other countries.

6) Fire Jump – This year there wasn’t any fire jump probably due to space constraint. This is one of the signature of Spartan Race. Without jumping over the fire or smothering ash at finisher line seems something is really missing.

7) Volunteers – Some of us feel there were insufficient volunteers, medical and photographers (well, we may be wrong…)

Despite all these feedback, I must say I still like the Spartan Race. I enjoy the teamwork and camaraderie. Few other races come close to giving these experiences to participants.

Aroo! Aroo! Aroo!

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