JustRunLah!: How will you introduce yourself to Asia running and fitness community?
Chris – I’m Chris from Superhero Runners, my alter ego is Batman.
Sue – I’m Sue from Superhero Runners.
JustRunLah!: How did you meet each other?
Chris & Sue – We met each other through a mutual friend, went for a Valentines date and the rest is history.
JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?
Chris – I picked up running early of 2017, when I was 29 years old and this was to improve my cardiovascular performance.
Sue – I picked up running in school, when I was14 years old. I ran on the track. I enjoyed the liberating feeling that running gives and it was a great opportunity for me to run with my friends in a team.
JustRunLah!: Your greatest reward from your sporting journey so far?
Chris & Sue – Stay healthy and fit together, pushing each other to perform better.
JustRunLah!: What is your mantra for when the going gets tough in a race?
Chris – Don’t stop when you are tired , stop when you are done.
Sue – Every step further proves that I’m more capable than I ever thought.
JustRunLah!: One advice for aspiring runners?
Chris & Sue –Set the right goal, have a proper training plan, find the right partners to keep each other motivated.
JustRunLah! : Finish this sentence: Fitness is…
Chris – Fitness is a never ending journey, you will only get better.
You have heard it before. Exercise – be it running, cycling or core strength building – is great for your body. This is due to a remarkable process known as adaptation and remodelling, which is the ability of your body to constantly breakdown and build-up muscle, tendon, bone and ligament tissues. A healthy build-up of tissue over time will lead to improvement of your fitness. However, if the breakdown occurs more rapidly than the build-up, overuse injuries occur. So before you carry on with your training regime, pay attention to the following to avoid long term wear and damages to your health.
First things first, what causes overuse injuries?
1. Overexertion
Overexertion occurs when you push your body past its ability to heal. To put it simply, when you take on too much physical activity too quickly, you can hurt yourself. Pushing too hard and too soon compromises your body’s ability to bounce back.
2. Bad form
Training errors, or bad form, occur when you are doing a sport or activity wrongly and are likely to increase if you are rapidly accelerating the intensity, duration, or frequency of the activity. Other errors include the using the wrong set of equipment, especially shoes, and applying the wrong techniques for certain moves.
Do’s and Dont’s to Stay Health and Fit
We here bring you 5 of the most common exercise mistakes that can lead to injury, and tips on how to avoid them.
1. Invest in learning proper techniques
An overuse injury is often caused by doing a sport or activity wrongly. Proper technique is critical. Like any other sport, running is not as simple as you might think. Whether you are only now picking it up, or you are aiming to ramp up your training, do consider seeking coaching, or at least do some research on proper body form. Learning to use the correct technique can do wonders to prevent overuse injuries. On top of that, you should also make sure you are using the right equipment: always opt for well-maintained shoes. When your shoes wear down, you lose proper support and that can contribute to overuse injuries. You should aim to replace your shoes at least twice a year if you work out regularly.
2. Preparation is the mother of victory
Going for a health check-up before starting a new sport or participating in a sports event is an important yet oft-neglected safety measure. To make sure you’re ready to safely begin a sport, you should have a pre-participation physical evaluation. You may have muscular imbalances or medical conditions that can make you more predisposed to developing an overuse injury.
Once you get cleared to start a sport or physical activity, you should always remember to warm up and cool down before and after every activity. This is the one all-important step athletes tend to underestimate or overlook. A dynamic stretching warm-up of 5 – 10 minutes and a static stretching routine for 5 – 10 minutes at the end of the activity will do you wonders in avoiding injuries.
3. Spread out your exercise and don’t forget to rest
A common mistake is compressing a week’s worth of physical activity into the weekend. That can easily lead to overuse injuries. Instead, try to aim for at least 30 minutes of moderate physical activity on a more frequent basis.
Pacing yourself in such a way can give your muscles time to recover from the physical stress and avoid overexertion and unnecessary stress to your immune system. It is advisable to take at least 1 day off per week to recover physically and mentally.
4. Take it easy
It is easy to get carried away by your enthusiasm, especially when you are new to a sport. However, pushing yourself too hard and too soon will strain your body past its capacity to repair and rebuild tissue fast enough, leading to an overuse injury. The 10% rule is very helpful in determining how to take things to the ‘next level’. In general, you should not increase your training programme or workout intensity more than 10% per week. This rule applies to increasing pace or mileage for walkers and runners, as well as to the amount of weight added in strength training.
Here comes the “10% rule”; a very helpful gauge in determining how to take things to the next level. In general, you should not increase your training programme or workout intensity more than 10% per week. This applies to increasing pace or mileage for walkers and runners, as well as to the amount of weight added in strength training.
Easing into your fitness routine will help you continue to stay active for years to come, so don’t try to do too much too soon. Beginners should aim for at least 2 and a half hours of moderate activity or 1 hour and 15 minutes of vigorous activity over the course of a week.
5. Mix it up
Doing too much of the same activity can strain your body and lead to an overuse injury. If you are addicted to a specific sport, then it’s time to switch things up. Incorporate workouts to increase strength, flexibility and core stability in order to engage different muscle groups and ensure no one muscle group is overstrained. Try to find something appealing to you, or tag along with friends who are into different activities, be it cycling, swimming, rock climbing or zumba!
Last but not least, learn to listen to your body. Pain, for example, can be both a good and bad thing. It can mean you’ve successfully engaged the muscles you’ve set out to train, or it can mean you’ve overworked yourself.
Remember, your goal should be to become a well-rounded athlete who can enjoy regular activity for a lifetime. Don’t allow an overuse injury to set you back.
Adapted, with permission, from an article by Dr David Su, orthopaedic surgeon at Mount Elizabeth Novena Hospital. This article first appeared on Health Plus.
As a kid I was alright at running. ‘Catching’ was my favourite recess activity in my primary school days, and I remember coming in first in class in my first and only NAPFA clocking 8:06 for the 1.6km.
I was later selected in Year 7 and Year 8 (Sec 1 and 2) to represent my school at the State Cross Country (South Australia) Championships which I turned down. I also came in third at my school’s 100m sprint in Year 8 (Sec 2) and participated in the 4x100m at the Achilles Cup that year. My relay team came 0.03s from breaking the tournament record. I also represented my school in Orienteering and Rogaining. And that was it.
Then came NS. I ran a 9:11 2.4km in BMT before succumbing to pneumonia in OCS. And that was it, yet again.
One year running
My First Race
Fast forward 4 years and a few of my mates decided to join the Melbourne Marathon in October 2016. We signed up for the run in the heart of one of Melbourne’s most treacherous winters, making it close to impossible for a new runner to start training. I began my training on a short family trip to Newcastle in August, where the weather was far more pleasant. I didn’t have running shoes and I clocked two extremely painful undulating training runs, around 6 and 8kms each from memory and clocking 4:50/min pace.
I had no support network as my mates were YOLOing the race and I was unable to find a club or group, but I pressed on with several lonely long training runs. I relied solely on ASICS’ online training calendar. The longest training run was 26km of repeat loops of Albert Park Lake in winds of up to 50km/h. I knew my training was not enough – I did not incorporate variance into my training; there was no speed work nor hill repeats, and I never ran close to the race distance. Long story short, I was cooked on the day. I had a modest goal of running a sub 4 hour race which I barely executed with much agony.
Forget negative splits, I ran a 1:48 first half and a 2:08 second half after straining both hammies up an extended 2-3% gradient 2km climb towards the end of the race. Many lessons were learned that day.
To Better Days
Skipping a last minute sign up for the Standard Chartered HM 2016 which I ran with no training and acclimatisation (5:09/min), I came close to giving up running numerous times. What kept me going was my love for physical activities. With a hectic schedule working part time and undertaking my LLB studies, I needed a sport which I could do independently.
The key to transitioning to become a runner (i.e. actually enjoy the sport) however is finding a running community. I am a massive fan of Nike Run Club (NRC) Melbourne and have made amazing buddies. NRC taught me the importance of a varied training regime and I have been a religious attendee since February 2017. I also recently joined Track Tuesdays at Olympic Park after working hours. It is the fantastic initiative of an ex NRC pacer and friend Georgina who has since moved to London. Sad days. We run Mona Fartleks and 6x800m among other speed and threshold trainings. Having a role model, someone to chase after, someone to scream out ‘you are doing amazing’ while running and a social setting before, during and after a run session brings so much meaning to the sport. Rocking up to training doesn’t feel like an obligation as it eventually becomes something you look forward to after studies or work.
I am grateful to be surrounded by groups of supportive and inspirational runners.
Setting Goalsand Focusing on a Distance
I was stagnating at a 20:30 5km and a 45:00ish 10km before and long after Melbourne Marathon 2016. As a newcomer to the sport I slugged it out at NRC sessions and used my first 10km race at Sri Chinmoy’s Williamstown Foreshore run to find out my base fitness (4:08/min). I figured that staggering events throughout the year might be a good way to work towards setting PBs and structuring and scheduling rest/training.
I have been focusing on half marathons since that 10km event. The events I peppered onto my calendar included the Herald Sun Run 4 the Kids 14.6km (Ran with a cold; 4:18/min) in April, Wings for Life in May (25.05km; 4:48/min for 21.1km before straining my right calf), Run Melbourne HM (4:24/min) in July and Sandy Point HM in August (4:18/km). At Run 4 the Kids, I set myself a goal to run a HM at my race pace.
My final HM for the year is the Blackmores Sydney Running Festival in a weeks time when I visit family up north, after which I will be focusing on cycling and 5km. I am not positive of breaking 1:30 (4:15/min) in the event as Sydney is pretty undulating, but its worth a shot!
I was inspired to focus on 5km by a mate and amazing run coach Chris, and Tim from NRC who called my 5km time ‘soft’ after I expressed concerns about my stagnant 20+min 5km (4:05+/min). After a couple of track sessions and driven by that burning desire to not be ‘soft’, I managed to clock a 3:58/min and 3:52/min 5km over longer training sessions. And it surprised me what speeds training does to your HM timing – It builds up your threshold speed; it allows you to hold above race pace for extended periods of time and it gives you an extra gear towards the finish line.
…And beyond
I promise to keep all subsequent posts shorter and I guess this long background piece demonstrates my passion for running. Running is forward thinking through goal setting. It is a mental sport. It is team work. It requires individual effort and discipline. And you can keep breaking PBs all the way into your 40s (except for sprints …).
Speed workouts – this is often described as running above your red line. You will come out gasping for air. I guess you could call this uncomfortably hard. You run for a short intense period, then have a short recovery time before going out full force again. You will have to learn how to deal with this pain. In every race, pain is something you constantly have to deal with. So speed workouts are good. This workout trains your speed, fatigue resistance and pain tolerance. Incorporate speed workouts once a week and you will see your timings becoming faster.
#1 Minutes Run
You don’t need to go to the track to run this, you can do it anywhere. Basically, you run 1 minute fast, and 1 minute at a recovery pace. Do 20 repetitions of this and you will get a 40 minutes solid workout. This is considered a fartlek training that alternate hard efforts with easy efforts. Fartlek training is considered to be the base training of many Kenyan runners. To mix it up, you can also run 3 minutes at hard effort and 2 minutes at a recovery pace for 8 sets.
#2 3km Intervals
3km intervals is great to train your speed endurance. Run 3km for 3 sets. Rest 5 minutes in between your sets. Your 3km sets will be at lung busting hard effort. Give yourself enough time to sufficiently recover and get your breathing back to normal before heading out on another set.
#3 400m Intervals
400m intervals x 20 is the kind of workout that gives you your speed. Run your 400m at 3 minute intervals. This means the faster you run, the more rest you get. For instance, if you run a 1 minute 30 seconds 400m, you have 1 minute and 30 seconds to rest. If you run a 2 minute 400m, you only have 1 minute of rest.
#4 300m Intervals
Alberto Salazar strongly believes in the 300m workouts. He is a great fan. He makes all his athletes run this. 300 metres can be run a little faster than the 400m yet doesn’t present the endurance demands of the 400m. This provides what is missing in other types of workouts – the pure speed.
#5 1km Intervals
One fun workout to do is running 1km intervals at your 10km race pace, with a 200m recovery jog in between sets. This is also a derivation of speed play slash fartlek. 1km x 10 sets with 200m recovery jog – personally my favourite workout.
Do remember that these are red zone workouts and these are hard workouts. Hard workouts should not be done back to back. Be sure to stretch well after your workout and take it easy the following day. Perhaps do a recovery run the next day to help your body recover well!
The fastest marathon runner in history is not the World Record Holder but Eliud Kipchoge hopes to change that this September. Eliud Kipchoge ran a 2:00:25 at Nike’s breaking two event in Monza, Italy. Although the time was not eligible for the World Record, it is believed that Kipchoge is primed for the World Record.
“I was very close to breaking the two-hour barrier in Monza. Now I believe the BMW Berlin Marathon is the perfect venue for attacking the official world record” – Eliud Kipchoge
Eliud Kipchoge has a great marathon running resume. He has won 7 out of the 8 marathons he has raced. He is the reigning Olympic Gold Medalist for the marathon event in Rio. The only time he lost a marathon was to Kipsang whereby Kipchoge came in 2nd, and might we mention it was the time Kipsang ran the WR! And of course he is the fastest marathon runner in history with his breaking 2 attempt. If not him, who?
BMW naturally seems like the perfect choice – where the World Record was broken 6 times in the last 14 years. The pancake flat routes makes it a fast course.
Photo Credits: Reuters
Kipchoge will be challenged – running alongside Wilson Kipsang (former World Record Holder) and Kenenisa Bekele (World Record Holder of the 5000m and 10,000m). Bekele will also be gunning for the World Record – aiming to be the next Haile Gebrselassie – to have held the World Record in the 5000m, 10,000m and marathon distance.
One kilometre into the race, I was panting like a bull. It was starting to get brighter but we had started off in darkness. This was when I realized the headlamp that was a mandatory item came in useful. But still, I mused. A torch could have done it for me since it would be for the next few minutes before the day brightened up. It was also less cumbersome. The terrain was different from the hard familiar road run/race that I usually do since taking up running at age 51 just about 3 years ago. I kept adjusting the headlamp and then the hydration belt. I was in uncomfortable territory again.
Maybe I should rollback a bit. This was a Saturday morning, the last weekend of August. I was running the half marathon of GreenRace. It was not planned. About 4 weeks before that, based on my messenger conversation with Francis, I told him I would take over the trail run from him as he was going to be too busy. Initially I thought it was a 10 km trail and then found out it was half marathon. The thought at that time was still OK despite my persistent back pain. I had been running regularly though not as frequently as before. Having just completed the Gold Coast about a month before that, and then doing the 10 km ST Run (thanks to RunOne), I would be doing the Race Against Cancer 10 km just two days after that conversation.
I started to read up on the GreenRace and updates sent by Francis. It was about trail race and zero waste. There were the 21, 42 and 60 km categories. I would be running with his friend, Tian as part of a team for 21 km. I also passed my particulars for the transfer and was initially prepared to pay the administrative fees too. Then somehow there wasn’t any replies and as the date got closer, I started to feel a bit apprehensive. Apprehensive because 1) there were so many items which were listed which had to be carried by the runner, 2) the pictures shown and the map indicated there would be a lot of elevation, 3) the rules state that for a team, the runners must cross the finishing line together.
As I am not a fast runner, I would not get lost because there were always faster runners ahead and in sight for all road races done so far. But the organizer had kept emphasizing on the runner knowing the route and I guessed it made sense since it was the ‘forest’. But I wasn’t a good map reader and I have gotten reliant on Google Maps these days.
Francis is a much stronger runner than me and younger. His friend Tian (whom I will call TW) is even younger and faster. I realized it was going to be a tough challenge if we have to finish together as a team and so this was my top concern. But both of them were very kind and assured me that TW would just want to go for the experience and we would run together.
Race Pack
What I packed for race
And after collecting the race pack, I stared at the hydration cup (ultra speed cup), the reusable jute bag and the number tag belt. No pins should be used according to one of the points made in the many updates on the race. Do I have to carry all these, and then more updates came emphasizing on the challenges of the trail and that we should also bring first aid stuff like plasters. So till the day before the race, I was wondering if I should just carry the reusable jute bag with all the items thrown in. It was a Green Race after all and I support the call for reusing the stuff but I wasn’t looking forward to ‘carrying’ all the stuff. And I still had not gotten a headlamp that afternoon before the race.
A few days before the race, I also roped in another good running friend, Hock Chuan (HC) for advice. I befriended him on FB too; as a result of running and blogging. In the Performance Series I, we met virtually. I had included his awesome photographs for some of the blogs since. He had done a couple of recces for this race and advised us of the terrain ‘surprises’. I realized by then, that this trail run was going to be very different from the Compressport Trail Run or Green Corridor Race 10 km that I had done. The last email received emphasized that for safety, the headlamp was mandatory and there would be checks to ensure safety etc. I went to Decathlon that evening and bought the headlamp.
Two days before this race, while I was doing my routine on my bike to complete the TOGO817 challenge, my front tyre went right through the gap as I traversed the roundabout. I hit my right cheek on the ground, and had abrasions on the legs and elbow. I picked myself up painfully and made my way back home. But I was more sorrowful that my front tyre had been punctured as a result of the impact. Had a slight headache after that but after a night’s sleep, I felt alright. Cheek was slightly swollen. My elbow area hurt more as the day went by. I wasn’t able to bike that day so I stopped. Guessed I would pick up on the challenge after settling this race. Perhaps it was just God’s way to get me to take a break too. So I was ‘free’.
I made two trips by public transport to check out the starting venue since I didn’t want to end up miscalculating the trip and holding up my friend on that day. I was quite surprised to see no banner or any set up two days before the race. I contacted HC who confirmed that I was at the right venue with an exchange of photos on the phone. On the evening before the race on way back from Decathlon, I took one last look to ensure I got the right place and was rewarded with the sight of the stage being set up. So at least I know where the place was and able to give some specific advice to my friend who was taking a cab there.
Race morning, I still took a wrong turn in search of the nearest public car park. Was able to make it and meet my friend albeit a few minutes later than I planned. It was near pitch darkness once you leave the public street lights to walk through the path leading to the event area. Still we were early. I just looked around and tested my headlamp. It was difficult to spot my other friend HC. I wore the hydration belt provided in the National Geographic Run earlier this year, which contained two bottles of water. I had some plasters in the pouch and one energy gel. Last minute I had taken a shoe lace and tied that round my waist for the number tag so no pins. I had my cap and my sunglasses in case the sun really got too harsh.
The evening before race
With TW on the stage before race
Waiting for start of race
A lady was going around, announcing when each race would be starting and getting the runners ready. As my friend HC later remarked, it was a rather cosy and relatively smaller group kind of setting. Some runners looking rather experienced, were seated on chairs and chatting with their friends. Most were standing and just chatting or quietly waiting. I tried to snap some pictures but they didn’t turn out well in the darkness on my phone. Queues were for the toilet and the baggage deposits. The scenes I took in, was very much what I had seen in past random videos I had come across of overseas trail races, runners clad in hydration vest with mounted headlamps chatting and getting ready for a good race.
Soon, it was time to start (about 6.30 am) and we made our way to the start line. Then we were flagged off. We started off together for the initial part. This consisted of going across the short bridge, which was actually the old railway. It meant running across loose stones. I was careful not to twist my ankles because I had completely torn my ankle ligaments in both ankles during the army days and it almost took a decade for them to heal. The specialists then had recommended a surgery but I felt at that time that I didn’t need someone to open up my legs from the knee down and going around on crutches for some time. Still, my ankles were unusually flexible compared to others as a result. Pitter-patter with strobes of light flashing across the old railway track – we probably made quite a sight in the early dawn hours running across.
One km or so, I was panting. I knew I was going too fast for my pace though I had not done a trail like this. Second km or so, we came to the muddy patch that HC had mentioned. TW had stopped and waited for me but I knew he was slowing down too much for this old man. He ran like a rabbit hopping across but I could see his shoes were getting into the mud. The more careful runners were slowly picking their way through the muddy trail, looking for the drier path. I took my own path across. I believed most of us if not all did get the mud into our shoes at that stretch, some kind of an initiation. Still, it was such a relief to be on firm ground again as we made across. I asked TW to go ahead and we could meet up again at the checkpoint.
Then we went into the trees and I seemed to be hiking rather than running. Still, I kept telling myself to go faster. There was this stretch where it was like a T-junction. I ran after the runners ahead and turned right. Two women were in front and apparently they were following someone else in front. I heard one of them telling the other that some folks had stopped behind us and was wondering if we were in the right direction. I stopped and looked back. A few runners were gathered about 60 m behind. I decided to run back and check, and also called out to the two ladies in front that maybe this was the wrong direction.
There, we found one person showing his map against the bigger map display and saying he thought the direction that we came from was the correct path. I felt a little bit embarrassed for getting the two ladies to come back and check so I said ‘sorry’. Then one man stood out and said no, the other opposite direction was the correct path. At this point, I also noticed an arrow and the pink ribbon on the side. I said oh right, that was where the arrow was pointing to. And the man said yes, and so off we went. He turned out to be one of the organizer, I realized later.
Was glad that I ran back to check but I wondered if TW had gone the other way. I took out my phone again which had been wet with sweat and was not working earlier on when I tried to take pictures. I dialed my friend’s number but he had set his phone off. I left him a message and prayed he was on the right path. I reached the first checkpoint, about 5 km into the trail. A volunteer scanned my wrist tag to get the split timing. I saw my friend already there and resting, waiting for me. I told him that he should just go ahead and finish the race. I should be alright and I just wouldn’t be able to keep up at a faster pace.
I took half a banana or a third of a banana. They served ‘cut’ up parts of banana which was great (another way of reducing wastage). There was water and even coke. I took a bit of the coke and then refilled my water bottle. I then started off again. I wasn’t sure how the coke would affect my system since I had not taken coke in a race. Hopefully it would not make me feel thirstier. I hope the caffeine would help. By now I had gotten used to the undulating ups and downs, but was still breathing harder than usual. I was getting a bit more relieved though as I knew my friend would be doing his own pace and I wasn’t slowing him down for the rest of the journey. My knees were holding up and though I felt my ankles going one way or the other it was still probably within the ‘normal’ range. I did slip down a steeper slope and felt a tightening near the right elbow as back of my arm hit the ground. The adrenaline rush suppressed what might have been another painful episode.
I loved the shades offered by the trees in the trail and was hoping the weather would hold. Despite weather forecast that it would rain in this area for the days leading to the race, I was glad that as usual, the forecast was not too accurate. The only hazard if you are unfortunate enough, would be the potential accidents with bikers on the trail route. In some parts where it was steep or even narrow, the bikers were aggressively maintaining their usual weekend treks. I just stopped to let them pass whenever I heard tyres from behind or voices.
Besides the ‘new’ terrain, different food and drinks and medal
There was another stretch where I found myself running without anyone in front of me but again, somehow intuitively I looked back and then figured out somehow that I better turned around. I ran on and then spotted someone in front, so I was second time lucky.
Then I hit the second checkpoint and again had my wrist tag tapped. I think it was on the way to this checkpoint that I bumped into HC finally but he was making his way back so we said hi and then went in opposite direction. This time round, I stopped longer at the hydration point, as I had consumed my earlier gel and figured that I needed to last till the finishing point. I took the half banana and the Lucho Dillitos All Energy Cubes which tasted fabulous. I thought it would be too sweet but it was just nice and melted easily in the mouth. Wished I had taken another one for the journey. I took more coke this time.
Then the third time when I hit an ambiguous turning, I ran on but couldn’t find any pink ribbon nor anybody in front. I slowed down and then asked the runners behind who might have been following me, if they knew this was the right direction. No, they weren’t sure too. We started slowing down, afraid to run further in the wrong direction. Then a strong runner came doing his second or third loop, and he said if we were getting to the starting point this was the correct path. So we ran on and there wasn’t any more ambiguous turns or there were always people in front. I saw a familiar face running in the opposite direction and called out to him, Lexxus who was on his way to retain his champ position in the 60 km category. I think his reply to me then was ‘Go, go’ and at that time I did wonder if he was going on his training routine or in the race. He was going so fast !
Near the last stretch, my phone had started working again, so I google-mapped the old Bukit Timah Railway Station and found there was about 2.7 km left. I was also on fairly even ground now, so I started to pick up on my pace again. Then I saw Umar, another FB friend I made, who is an excellent ultra runner cum photographer, with his camera. He had given me some advice in the past too on running shoes though we had never met in person. I called out to him and waved. Someone behind me then shouted his name too. Thanks for the nice shots.
Soon I could see the finishing point, and I was running towards it, hoping to catch up with my friend. I wanted to let the first volunteer I saw to tap my wrist but he waved me to the one behind. The young man tapped against my wrist tag and I looked at him, checking to see if he got it. He glanced at his ‘device’ and then said ‘ok’. I then started to look around, trying to spot my friend. I saw HC first, and he was with the Director of the Race though at that time, I thought he was his running friend. He asked me to take a photo of them. I took it for them and then stepped away to look for TW.
Garmin Records
Strava Upload
TW spotted me first and then I found he had reached finishing line about half an hour or more. HC had to leave for another of his son’s event. TW told me to join the queue for the ‘medal’ and photos but before that to return the wrist tag. You get cash refund for returning the reusable wrist tag. I queued up to get the wood block medal and posed for a polaroid photo which didn’t turn out well. I wished I had been thick skinned enough to ask someone to use the phone to take a photo too. Anyway, I also downed two different flavors of the energy drinks Tran Quini. They were different from the usual 100 plus or Lucozade drinks in other races. Walked back to the food area and took some slices of orange. The queue had been long and by this time, not much food was left so I didn’t take any of the other goodies that had been there. Had been quite an experience.
TW and I chatted a bit before going our separate directions. Somehow we talked about the Spartan Races. TW had just completed Spartan Super in Malaysia which also required running in similar hard terrain. I was reminded of the Spartan Super I did last year and remembered running along some slopes and up and down terrain as well. Yes, but that was still less than 21.1 km. This was not as tough in terms of obstacles but I guessed I had not been as well prepared this time. And I also recalled that one of the familiar-looking trail runner was actually Steffan Fung from Spartan.
When I reached home, I found my shoes caked in mud, shirts and pants all soiled and dirty. I washed myself up in the open area and knew I wasn’t able to make it in time for my SiFu’s birthday party. After cleaning up, I went up and took some more water. Then I had a quick lunch as my wife had packed some stuff from the party. I checked the online site for my timing and saw that somehow the final checkpoint had a timing registered but unlike the earlier checkpoints, the splits (or duration) were not shown. I didn’t have energy to think more about it then.
Two hours later I tried to sleep and woke up after less than an hour. But I felt recovered and surprisingly there was no pain on my feet or back. Perhaps the terrain had been more friendly than the hard road surface that I was used to. I was glad too as I knew that I would be able to try getting back on my bike (or rather my son’s bike) the next morning and start my journey towards completing another challenge TOGO817. With one week left, I had to complete about 275 km. Would have been less of an issue if my back had not slowed me greatly this year. I will leave that for another tale another day.
In closure, I enjoyed the trail experience for what it was, closer to nature, a different kind of run experience. In the evening, when I checked the timing again, it was flagged as DNF instead. I don’t know what went wrong but as I had captured the route and timing on my Garmin (uploaded to Strava), I was feeling pretty good with having done the race. This race was one that kept me out of my comfort zone, even if a lot of friends I know would say I was putting myself into discomfort all the time. To me, it was probably a way to stay ‘alive’ and be grateful for the graces of life we have everyday. Or I may just be discovering my split personality somehow !
I gave some online feedback to the nice person answering online who happened also to be the Director, unless they all had the same name. Thank Yous to all my running buddies who had made this experience truly unique: Francis, TW, HC and Umar. Photo Credits/sources are due to Run Event Photos, Running Shots, Low Choong Leng and GreenRaceSG, HC and myself. Thank you! Run Happy, Run Safe!
Kuching, Malaysia; 6 September 2017 – Last Sunday, the 3rd of September 2017, more than 1,500 runners took part in the second race of the Malaysia edition of The Performance Series. The event comprised three categories, Competitive 21km, Competitive 10km and 5km Fun Run, flagging off at MBKS (Majlis Bandaraya Kuching Selatan). The iconic 21km route included two bridges and, together with the 10km and 5km categories, passed through the city offered magnificent views of various landmarks.
Coupled with great weather, the race gathered individuals, families, and communities from all walks of life and all parts of Malaysia, as well as a large number of international visitors. Runners at the finishing line were greeted by fresh fruits and buns, together with additional entitlements (finisher medal – all categories and finisher t-shirt – 10 km and 21 km).
The race volunteers, marshalls, and supporters have made this event a great success by creating an enjoyable morning for all participants.
Moving forward
The next race of the Malaysia edition series is taking place at Shah Alam on 19 November 2017 and the next race of the Singapore edition is at Changi Exhibition Centre on 5 November 2017. Registrations are now open via www.theperformanceseries.my and www.theperformanceseries.sg respectively. 21km, 10km and 5km categories are available.
Credits
The Performance Series Malaysia 2017 (Kuching) was supported by JustRunLah!, Compressport, AfterShokz (Urban Republic), Lucozade Sport, Pro-Tec Athletics, High 5 Sports Nutrition, LIV3LY, Sportstats Asia, CrampFix, Zespri, M Hotels, JustRaceLah! Mobile App, Qoolmart.com, Coached, Standard Chartered Singapore Marathon, JX Productions, Reel FX Borneo, The Alley Cat. The event is created by JustRunLah! and organised by GRIT Event Management.
More about The Performance Series (TPS)
TPS is a series of six running races that brings runners through unique iconic landscapes of Singapore and Malaysia.
In its first year, the series had attracted participants from more than 60 nationalities, aged 6 to 81. Through the series, individuals, families and communities will have an opportunity to advance, excel and experience the joy of living better through running.
This series is also a first of its kind in encouraging individuals of all levels, from non-runners to runners, and from runners to racers, to have a schedule of races to work toward and progress along with the series.
With the tagline #TranscendYourself, The Performance Series 2017 aims to inspire anyone to reach their personal goals, whether it is through running or any other aspect. There is very active social media engagement with the community via
The Performance Series 2017 has also adopted Breast Cancer Foundation as our official charity causes so as to encourage people to maintain a healthy lifestyle and at the same time be able to contribute back to the community via donation and/or fundraising. Through the event Page on SimplyGiving.com, runners can easily create their own fundraising campaign. Non-runners can also visit the event page to donate to the campaign.
It is with deep regret that we announce the cancellation of Malaysia Marathon 2017 scheduled on 1st October 2017 at Dataran Merdeka. The cancellation is due to unforeseen circumstances which would have impacted the overall event quality.
It was a truly difficult decision to make and we sincerely apologise to all those who have registered for the event. All registered runners will be receiving a full refund of their participation fee and we are targeting to complete the refund process within 30 working days.
Should you not receive a refund by 15th October 2017, please drop us an email at info@malaysia-marathon.com.
We wish to thank each and every participant who have supported us right from the start and greatly appreciate your patience and understanding.
From,
The Organiser of Malaysia Marathon 2017
NOTE: An email will be sent to all registered participants on the cancellation notice and refund details
The fitness tracker has a sleek, elegant black design with a flexible silicone strap that makes it very wearable with any outfit – be it your sports attire or a casual weekend outfit. It is also water-resistant which means that you can wear it into the shower, but not for swimming. My only gripe about the design will be the clasp which you have to pin it into the holes on the strap which can be rather inconvenient.
The fitness tracker does not have a “tilt to wake up” function and I had to touch the watch whenever I want to look at the time.
Functionality
The default screen shows the time and there is also an icon to show you how far are you away from your goal to reach the target number of steps for the day. Upon swiping down, you can track the number of steps, calories burned, distance covered, active time and more.
The fitness tracker also has a sports tracking mode which allows one you to track your heart rate, time and distance walked/run by activating a stop watch. However, the tracker does not have a GPS function, therefore, it feels more suitable for those who prefer treadmill running and gym workouts as compared to the outdoors.
Battery life
The battery lasts for about 3 days with a full charge. However, there is no indication of the battery usage on the tracker and you will have to connect the tracker to the app on your phone or desktop to find out how much battery life is left.
Application
The phone app is easy to use and it shows various statistics like your daily activity (steps taken, distance, activity time and calories burned) as well as your goals. While it’s simple and straight to the point, the app does not provide motivation for you to achieve your goals or reminders on how far away are you from achieving the goal.
Price and availability
Retailing at S$159, the TomTom Touch Cardio is currently available for sale in Singapore at TomTom.com, and via selected electronic and sports outlets island-wide.
Conclusion
The TomTom Fitness Tracker has the basic functions to track your steps, heart rate as well as setting your fitness goals. This tracker will best suit users who would prefer fuss-free yet plain and simple design. It also doubles up a watch that can be worn on a daily basis.
Those who need more advanced tracking of outdoor activities and don’t mind spending the extra dime can look into other models, such as the TomTom Runner 3.
Reviewed by: Kai Ling for JustRunLah!
Disclaimer: This review represents the genuine, unbiased views of the author. A free unit was provided to the reviewer.
Finishers of the challenge. Photo courtesy of Sandra Cheah Hui Ting.
Enjoyable as it may be, vertical ascents do not equate to horizontal running.
This was the lesson I learnt the hard way in the recent Penang Hill Heritage Forest Challenge, held on 20 August 2017.
The race began at the Quarry Recreational Park, located at the entrance of the Penang Botanic Gardens. The route looped once around the garden before extending on the road all the way to the Moon Gate, located at Jalan Kebun Bunga. The route was then an uphill ascent all the way to the Upper Station of Penang Hill.
The challenging 14 km race route was relatively safe, albeit a little slippery. The route itself was a real test of fitness, as the route mainly involved pure vertical ascents of the hill. Participants were taken through an exhilarating view of the Penang Hill in the early morning shade and coolness. The view would have been spectacular barring the haze that occurred in the state that day. The breadth of the trail was small, necessitating participants to move single-file in most portions of the race. However, many participants willingly gave way to their faster compatriots when asked.
Water bottles were handed out at the midway point of the race. There was a minor hiccup in the clean-up of the bottles after the race, which was amicably resolved by all parties. Many participants carried their gear and bottles with them until the end of the race, which I found to be highly commendable in ensuring the cleanliness and sanctity of the forest area.
Besides falling hard twice, I had a minor encounter with two troupes of keen and curious monkeys that day. A friendly participant ensured that I was up on my feet when I fell both times. The monkeys kept up a good chatter to encourage runners as we passed by (I would like to imagine). I was blessed to hear the friendly banter between birds and insects, and witness the flutters of many butterfly species. Being an orchid researcher, I was enthralled by the presence of a few species along the race route. I was more than happy to not meet any leeches along the way though!
Official race poster.
Race route.
Runners were treated to greenery throughout the race route. Photo courtesy of Sandra Cheah Hui Ting.
Runners tackling an uphill section of the route. Photo courtesy of Sandra Cheah Hui Ting.
A slippery section of the race route. Photo courtesy of Sandra Cheah Hui Ting.
Winners of the Women Open category. Photo courtesy of Sandra Cheah Hui Ting.
Winners of the Men Open category. Photo courtesy of Sandra Cheah Hui Ting.
Winners of the Men Veteran Category. Photo courtesy of Sandra Cheah Hui Ting.
Finishers of the challenge. Photo courtesy of Sandra Cheah Hui Ting.
Overall, I found the race to be an enjoyable and yet gruelling experience. I fumbled through the race, half-running and mostly walking along the route. I managed to complete the trek in 1:53:55, finishing 11th in the Women Open category. Getting back home was easy as I was able to take the train back down to the Lower Station (participants of the race need not pay for a ticket that day), and then directly board a Rapid Penang bus to my destination. A baggage drop would have been an added advantage to the race, as the starting and finishing points of the race were at two different locations.
I would also like to use this opportunity to implore all runners everywhere to run green and love nature!
LUCENA CIY – Two-time MILO Marathon Queen Jho-An Banayag-Villarma showed she still has what it takes as she ruled the 41st National MILO Marathon Lucena qualifying race Sunday (September 3) at the SM City Lucena. Her dominating run shared the limelight with a down the wire ending in the Men’s race.
A member of the Philippine Army, Banayag-Villarma last ruled the Philippines’ most prestigious footrace way back in 2005 and 2006 and completed the 21-kilometer race in 1:29:24. She was virtually unchallenged with Sealand Agana coming in at Second Place in 1:52:27 followed by Remy Caasi in 2:01:45.
Meanwhile, defending leg champion Richard Salano retained his title with a clocking of 1:15:32. Just like last year when he beat out Gilbert Laido, Salano had to go through a photo finish but this time it was a three-way battle as he edged out Second Placer Alley Quisay by a mere two seconds (1:15:36) and Third Placer Eugene Postrado by four seconds (1:15:36) in what could be the most exciting race of the season.
Both champions received PHP 10,000.00 in cash, a trophy and gift items from sponsors. They will lead the Lucena contingent of qualifiers to the National Finals set for December 3, 2017 in Cebu City.
Banayag-Villarma and a cast of former winners and foreign bets are expected to go all out to unseat current MILO Queen Mary Joy Tabal and MILO King Jeson Agravante. The top Filipinos will be sent to compete in an overseas race in 2018.
Also winning on that day in the side events were Fiona Maurice Pantinople (13:18) and Richard Amponin (11:06) in the three-kilometer kid’s race and Ritchie Dala (23:28) and Nicko Cortes (17:18) for five kilometers. Kenyans asserted their domination in the 10-kilometer category behind Susan Jemutai (40:50) and Langai Kepkemboi (33:54).
The MILO Marathon will hold its final qualifying leg in Luzon next Sunday in Lipa City. After that, the group will travel to the Visayas for regional qualifiers in Tagbilaran on September 24 and Roxas on October 1.
Celebrities run too, just like us. New York City marathon will be a star-layden event. Logging in the miles and training hard? – you are not alone. Your favourite celebrities are doing the same too. Check out which celebrities are committed to running the New York City Marathon as well. Maybe you’ll catch a glimpse of them!
#1 Kevin Hart
Kevin Hart will be pounding the pavements of New York City to run his very first 26.2 miles! Kevin has become an avid runner over the past few years. He was inspired by Eliud Kipchoge’s breaking 2 attempt and decided to run the biggest marathon in the world!
#2 Karlie Kloss
Former Victoria Secret angel and super model will also be running her very first marathon. Kloss admits she used to hate running. But she has gotten into running after training for the Paris Half Marathon.
#3 Kathrine Switzer
Kathrine will be running her 40th Marathon this year in NYC. Kathrine was the first woman to run the Boston Marathon with a numbered bib. This will be Kathrine’s first time running through the revised race course through the 5 boroughs.
#4 Carole Radziwell
This will be Radziwill’s first marathon. The 53-year old will run the 26.2 miles in support of the North Shore Animal League, an animal shelter where she rescued her two cats from. Carole has said this will be an opportunity for her to reinvent herself.
JustRunLah! : How will you introduce yourself to Asia running and fitness community?
Chee Beng – Hello, I’m Chee Beng. I started running in 2007 when I did my first half marathon at SCMS. Since then i have completed 20 over full marathons amd half marathons. My goal is to complete the 6 Marathon Majors. The coming Berlin Marathon in sept will be my 4th Major.
Justina – Hi, I’m Justina, an avid runner and racer. I have been joining many races locally since 2014 and am moving up gradually from the shorter distances of 5km, 10km and 21km to 42km races (thanks to Chee Beng’s influence).
JustRunLah!: How did you meet each other?
Chee Beng & Justina – We met through Instagram and Facebook when runners had started posting more on social media a couple of years ago. We had met up for the first time during the Gei Gei Majulah run and a few more races following that. Gradually, we started running together daily and joining races together.
JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?
Chee Beng – I started running in 2007 at the age of 31 for health reasons. The long office hours and prolonged sitting made me feel unfit and lethargic. Running is the easiest exercise that anyone can do.
Justina – I started running back in university to lose weight but short distances. I only started to run longer distances of 5k and above from 2014. What inspired me to start running longer was when my customer moved into the sports segment doing Compressport back in 2014 and I was inspired to try their products and the benefits they brought to running. Gradually, I moved up from 5km runs to 21km runs and now full marathons (both locally and overseas) and never looked back since.
JustRunLah!: Your greatest reward from your sporting journey so far?
Chee Beng & Justina – Our greatest reward is to be able to keep fit as a couple, train together and join races together, especially overseas marathons. Marathon training requires a lot of commitment and the time spent together to train makes the completion of the marathon an even more cherished memory.
JustRunLah! : What is your mantra for when the going gets tough in a race?
Chee Beng – I have trained hard for this, there is no quitting.
Justina – “Running slow isn’t a character flaw. Quitting is”. This would motivate me in the worst case scenario to run slow or walk to complete the race but not DNF.
JustRunLah! : One advice for aspiring runners?
Chee Beng & Justina –
Depending on what goals they want to achieve in running.
– If they want to have fun, join a running group, meet fellow runners amd have fun.
– If they like to set PB, have 3 Ds of Discipline, dedication, determination.
– Talk to experienced runners or read up to determine a suitable training plan.
Running doesn’t always have to be a race. As long as you build it up gradually, the rest will follow. Never give up on the training no matter how tough it may be. Resting for recovery is also part of training so never try to run through any pain or injury (spoken from experience). This will help runners in the long haul.
JustRunLah!: 7. Finish this sentence: Fitness is…
Chee Beng – Fitness is staying healthy physically and mentally. Being able to run with friends and loved ones helps to achieve it. ?
Justina – Fitness is important because I love running to keep fit, racing and pushing boundaries, especially with Chee Beng =)
JustRunLah!: How will you introduce yourself to Asia running and fitness community?
Poon – Hi I am Poon Zi Li, an average runner, trying his best to improve on his running while juggling the role of a full-time teacher job as well as father to 2 beautiful girls. I also like to lift weights and paddle in my kayak regularly. The birth of my 2nd girl started my journey as the “Captain America” runner since 2013. I am still trying to hit my target of a BQ at a local marathon.
Rachel – Hi I am Rachel See. I am really a very ordinary runner who simply loves to run. In fact, those who know me well will know that I prefer to do my easy runs at my leisure pace rather than to complete in races. I only started using a GPS watch recently. I am really lucky to be able to excel in running somehow and honoured to represent Singapore for 2 Sea games 2015 and 2017 and Hong Kong Marathon 2015, 2016 and 2017.
Other than these, I am a full time working mother trying very hard to strive balance in all my roles.
JustRunLah! :How did you meet each other?
Poon & Rachel – While doing a design project for an offshore platform for oil extraction. (totally not related to running at all). We are both trained civil engineers (SURPRISE!!!) but we didn’t go into that area after we graduated.
JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?
Poon – I was in the national dragon boat team and had to stop competitive paddling since the birth of my first girl. Being used to a structured training routine, it was natural to add in more running when I had more time freed up. Our first home was also near Mt Faber and it offered many scenic routes for us to get hooked on running. We run to enjoy the scenery and landscape that our Singapore offers.
Rachel – I picked up running after I started working, as I tend to sleep better after exercise and it’s also a good way to de-stress. I was doing shift work back then and I started training and taking part in races mostly from 2007.
JustRunLah! : Your greatest reward from your sporting journey so far?
Poon & Rachel – Being able to travel to different places and enjoy the awesome running experience together. We have completed Boston and Tokyo so far and certainly hope to add in more marathon majors into out bucket list.
JustRunLah! : What is your mantra for when the going gets tough in a race?
Poon – I believe everyone will push for a personal best during each race but to me, whenever I fall short of my target, I just tell myself it’s ok, enjoy and complete this race first. We all want to race forever. haha
Rachel – Think of all the hardships and failures I have went through and try not to make this race into another regret… haha that being said but sometimes when its really too tough then I will give myself a break. Some things are not within control.
JustRunLah!: One advice for aspiring runners?
Poon & Rachel – Anything is possible if you set your mind to it. We both started our first marathon at more than 4 hrs (5hrs plus for poon in fact). We would never have thought we could achieve sub 3 hours ever!
JustRunLah!: Finish this sentence: Fitness is…
Poon & Rachel – a lifelong journey. Consistency and incorporating fitness into everyday life is the key to lasting fitness and achieving overall good health.
JustRunLah! : How will you introduce yourself to Asia running and fitness community?
Willis: Hi everyone, I’m Willis and I’m quite new to running as I just started running only in mid 2016.
Si Ling: Hi all, my name is Si Ling. I love to run and run about 4 to 5 times a week when I find available time mostly after work.
JustRunLah! : How did you meet each other?
Willis: We met at Safari Zoo run early this year. But before that, we followed each other on 42Race, an online running platform where we uploads our running details. I recognised her during the run and noticed that she was slower than usual and chat with her and found out that was not feeling well, so I decided to run with her. The next day, we start chatting on social media, that’s how it all started!
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Willis: I first started running last year when I was 33 years old as running events were getting popular in Singapore and I don’t run other than training for my IPPT, so I just decided to sign up for a 5km fun run first to see how is it like and progressively continued signing up for running events and increased the distance as well as to collect medals.
After I met Si Ling, I tried to sign up for the same runs as her so that we can motivate each other during the runs and went for my first overseas race with her in Kuala Lumpur. I never thought that I would go to the extent of going overseas to run.
Si Ling: I started running when I was 24 years old because I was very overweight then, hitting 70kg on the weighing scale. Both my knees were starting to ache because I was getting to heavy for my body to handle and my family doctor advised me start running to lose weight. I have lost about 20kg in two years with running. I dreaded running at first, but I slowly started to enjoy my runs and found the joy in running. That’s when I continued running regularly.
Running is not just running. While I run, I would also do reflections, listen to music and at the same time enjoy the nature and scenery. I started signing up for running events in 2015 and ever since, continued signing up for more running events as running events is really fun and I’ve met a lot or runners and get inspired and motivated by them!
JustRunLah!: Your greatest reward from your sporting journey so far?
Willis & Si Ling: Meeting plenty of new friends who share the same running interest and of course, we found each other!
JustRunLah!: What is your mantra for when the going gets tough in a race?
Willis: Don’t give up, if not you will just be ending it early.
Si Ling: Just keep moving! You will finish it as long as you don’t stop.
JustRunLah!: One advice for aspiring runners?
Willis & Si Ling: Just run happy and freely. No matter what speed or distance you run, listen to your body and don’t force yourself too much. Don’t stress yourself so that you can enjoy running to keep on running.
JustRunLah! : How will you introduce yourself to Asia running and fitness community?
Lincoln – Hi, I am Lincoln Han aka Tea Man. I am a lifestyle runner. I never imagined that I would like running. I picked up running to lose weight (lost over 12 kg since 2009). Now, I am addicted to running, and I found my soul mate who loves running as much as I do. All thanks to serendipity!
Doris – Hi, I’m Doris Teo. Running is something that I enjoyed doing since my younger days. It is a sport that is carefree and can lift up your spirit whenever you are stressed or down.
JustRunLah!: How did you meet each other?
Lincoln & Doris – We first met each other in a no-frills run called “Simple Run” held in MacRitchie on 19 June 2010. Doris was wearing a dark shades that caught my (Lincoln) attention before the run started. During the run, we were trying to outrun each other in the 4.8 KM cross country route.
After the run, I (Lincoln) took the courage to strike a conversation with her (Doris) at the refreshment corner. Like they said, the rest is history.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Lincoln – I started running at 16 years of age as part of my cross training program to keep fit. Back then, my schoolmates were crazy about staying lean in order to show off their abs.
Doris – I started running during my school days but only started taking part in races in my 40s of which the Great Eastern Women’s run was my first race. I must say that I loved the running atmosphere – running with a big group of people. I have been taking part in races after the GEWR and has never looked back since.
JustRunLah!: Your greatest reward from your sporting journey so far?
Lincoln & Doris – We would say that the greatest reward comes from meeting many like-minded people who share the same passion for running.
At our age, we would like to send a clear message that running has nothing to do with our age but with self. The more we run, the more resilience we become! How awesome can that be?
JustRunLah!: What is your mantra for when the going gets tough in a race?
Lincoln – Suck it up and run!!
Doris – Hang on and push to the limit!
JustRunLah! : One advice for aspiring runners?
Lincoln & Doris – First of all, we would like to congratulate those who started to run. Running is a self-rewarding journey. The more you invest your time in running, the more you discover about your potential. One can never fathom what surprises and adventures are installed for you ☺
JustRunLah! : Finish this sentence: Fitness is… Lincoln – a journey that rewards those who are willing to start. For some, it changes their health for the better. For others, it changes their lives.
Doris – something that will improve your self-image and overcome your mental and physical challenge.
Photo Credits: Reuters
