Interview with Serene and Jeremy: Couples Who Run Together, Stay Together

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September 1, 2017

JustRunLah!: How would you introduce yourself to Asia running and fitness community?

Jeremy – My name is Jeremy Lee. I’ve been running for the past 3 years. I completed my first Full Marathon at SCSM 2016 at age 42 to celebrate my 42nd birthday.

Serene – My name is Serene Cheong. I’ve been running for the past 9 years. I fractured my right leg 2 years ago. I was on wheelchair for 3 mths and crutches for 2 mths. I relearned walking in May 2016, picked up swimming as alternative sports. Started racing again in July 2016 and completed my first race (Shape Run 5km).

JustRunLah!: How did you meet each other?

Together – We were running with a group of friends, after the morning run we usually head for breakfast. We get to know each other during the sessions, after breakfast Jeremy would send me home as we both staying nearby. As he started to pick me up for runs and breakfast, we got closer then. He began dating me for meals and outings. He is a nice guy, quite cheerful and responsible person. He motivates me in every aspects of my life. We just got married in May 2017, life was great and we look forward to loving each other more each day.

JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?

Jeremy – l picked up running in 2014. I used to be obese, 89kg, frequently on medication for high blood pressure. Decided to pick up running mainly to loose weight. Now l’m 63kg, l changed my whole wardrobe from XL to XS.

Serene – l picked up running in 2008. It was my ex-colleague who brought me into running, seeing his medals and trophies collection, which really motivates me to get started.

JustRunLah!: Your greatest reward from your sporting journey so far?

Together – Our greatest reward is knowing each other, running brought us together!

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

Jeremy – When the going gets tough, grim your teeth and keep going. Finishing line is just right ahead!

Serene – When the going gets tough, the tough gets going. Always stay positive.

JustRunLah!: One advice for aspiring runners?

Together – Difficult roads always lead to a beautiful destination. Tell yourself “I can and l will.”

JustRunLah!: Finish this sentence: Fitness is…

Jeremy – Sweat, smile and repeat.

Serene – Train like a beast, look like a beauty.

Photos provided by Jeremy and Serene. All credit goes to their respective owners

The 3 Ps Essential for Beginners

By

Johanna Leahy

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September 1, 2017

‘I’ve always wanted to run but it feels so hard and I’ve never managed to get that runners high you hear about,’ a new acquaintance lamented to me recently.

Firstly I was amazed by the lady’s desire to run. As passionate as I am about running, up until six years ago I had never had the remotest urge to do so. FOMO was my reason to start; desire didn’t come into it. And wanting to run, doesn’t mean it’s going to be easy. The truth is that there is a lot of groundwork to be done in the first few weeks and months of running. Everyone, even those who consider themselves fit and active, find running difficult to begin with. The trick, my friends, is to remember the 3Ps. Keep these in mind, especially when you’re struggling, and you will optimise your chance of acquiring a fourth P – passion! – just as I did. (The ingredients needed for a runner’s high – the fifth and sixth Ps – pace and performance – will surely follow).

P1 PATIENCE

Unless you are five years old or unusually genetically gifted, you are not going to get up one morning, lace up your shoes, and run 5km in 25 mins. If somehow you do, it’s safe to say that you won’t be able to lace up your shoes again for a while because along with other parts of you, your hamstrings will be so tight and sore that you won’t be able to reach your feet. The reason that it takes time to build up a running habit, is that the body, or at least the parts of the body that are engaged in running, are not instant gratification machines. Your cardiovascular and musculoskeletal need time to adjust to a new level of activity and loading, and if you don’t respect the time required for your lungs, muscles and connective tissues to adapt, they will penalise you with discomfort and injury. And like my new acquaintance, you might at this point give up on the whole running idea altogether – sore and defeated.

The great news is that you will probably feel a bit fitter after only a few runs but remember that your ligaments and tendons take as long as four weeks to adapt to the new loads you’re imposing on them. Do not look at people who can run 10km in 45 mins and think resentfully that you’re just as lean and fit from your gym workouts as they are, so why can’t you run like they do? Don’t look at them and think that because you’re not as lean and fit as them that you never will be able to run as they do. Running has its own set of unique physical requirements so be patient, keep your eyes on the long game, and consider those early weeks and months of doing short, easy runs (or walk-runs) as an investment in your long term goal – whether that be to run 5km continuously in 35 mins or complete a half marathon before you turn 50. Remember you want to get into running for the longterm which ironically demands that you should not be in a big hurry to speed up – to start with at least.

P2 PROGRESSION

The main injury-prevention tool for new runners is to progress slowly. A couch to 5km program is ideal as it combines walking and running, with the walking intervals shortening and the running intervals lengthening, as the weeks progress. Within 10-12 weeks of thrice-weekly sessions, most people can manage a 5km at a slow pace. Remember to look at your total number of kilometres in a week and resist the urge to get carried away when you’re feeling good – it’s a good rule of thumb to avoid ramping up weekly mileage by more than 10% at a time. Slow progress is key. Train yourself to achieve a base mileage that is comfortably challenging over a period of months before you even consider starting any kind of speed workouts or races.

P3 PERSEVERENCE

In the early days of running, before you’ve trained that little nagging voice in your brain to shut-up and stop telling you that you need to quit, that you’ll never be able to run far, perseverance is key. It will be hard. Accept that and keep trying. You might look at other runners, who make it look easy. But you can’t hear what’s going on in their heads no more than they can hear what’s in yours. The brain is one of running’s greatest tools – and beneficiaries – so train it in tandem with your lungs and legs. Run with a friend if you can; conversation is a great distraction from discomfort. Like and read running pages on Facebook and Instagram to keep you motivated. Remember that everyone, even Mo Farah, has bad days. The important thing is not to give up when the going gets tough. Persevere!

I explained the 3Ps to my new acquaintance, hoping to encourage her to give running another go. I invited her to come along to my next coaching class for free. She said that she would, but in the end she messaged me to say that her foot was sore but she’d try again the following week. I really hope she does. The 3Ps are essential components of a beginner runner’s tool kit but of course to use them you first have to show up.

The Canberra Times Fun Run is happening this Sunday and aims to raise $125,000 for over 250 charities

By

Team JustRunLah!

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September 1, 2017

The Sun-Herald City2Surf, 2017. Photo Salty Dingo — Photo credit : Salty Dingo // www.facebook.com/cityrunseries

The Canberra Times Fun Run presented by Westpac is happening this weekend in Canberra! Take up the challenge to join thousands of runners and enjoy live entertainment, food trucks, kids activities and more! This Sunday, September the 3rd, run 14km, 10km or 5km along some of the most scenic routes in the city!

The Canberra Times Fun Run aims to help raise $125,000 in 2017 for more than 250 charities. You can contribute to this fantastic effort by clicking here. Up to now, more than $55,000 have been raised from over 700 fundraisers.

We are here to bring you last-minute important information for your race:

Running Routes

The 14km & 10km start line is located on Yamba Drive near Launceston Street.

14 KM START TIME: 8:00AM
10 KM START TIME: 8:30AM

The 5km start line is located on King George Terrace in front of Old Parliament House. The finish line for all events is located at Rond Terrace along Lake Burley Griffin.

START TIME: 9:30AM

The finish line for all events is located at Rond Terrace along Lake Burley Griffin.

Event Schedule

Date	Time	Action
Friday, September 1	9:00am – 6:30pm	Race Bib Collection – rebel Woden, Keltie Street, Phillip, ACT
Saturday, September 2	9:00am – 4:00pm	Race Bib Collection – rebel Woden, Keltie Street, Phillip, ACT
Sunday, September 3	7:00am	Race HQ opens for 14km & Westpac 10km race information and bib replacements
	7:15am	Gear drop opens – 14km & 10km event only
	8:00am	5km EWA event starts – King George Terrace, Parkes
	8:00am	14km event starts – Yamba Drive, Phillip
	8:10am	Gear drop closes. All gear for the 14km & 10km event is transported to the finish line
	8:30am	Westpac 10km event starts – Yamba Drive, Phillip
	9:00am	Race HQ opens for 5km race information and bib replacements
	9:30am	5km event starts – King George Terrace, Parkes
	10:00am	Presentations to commence

*Start times are subject to change

Event Village

Activities in the event village include live music, food stalls, face painting, balloon modelling, a jumping castle and lots more.

More info: Official website | Facebook page

Going to The Canberra Times Fun Run? Add it to your runner’s profile!

JustRaceLah! is the app for all runners and active individuals who enjoy taking part in marathons and road races in Asia – Pacific.

Download the app now – Free for iOs and Android.

3 Cool Unique Races in Malaysia You Should Join In The Last Quarter Of 2017

By

Mel

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September 1, 2017

We are into the last quarter of 2017. Have you done anything exciting? If you haven’t and you’re looking for an adventure, here are 3 interesting cool races for you to get your 2017 adventure!

#1 Gunung Tahan Climbathon

Standing at 2187m above sea level, Mount Tahan is the highest peak in Peninsular Malaysia. Toe the start line with other mountain enthusiasts to conquer this peak. After years, the organisers have finally managed to get the go ahead from Taman Negara Auhthority to have the inaugural Mount Tahan Climbathon. However, the race is limited to 200 experienced trail runners. Save the dates – 18th November 2017! Registrations open mid September!

#2 XBT 3 Hours Challenge

29th October 2017 – Running Project holds the 3rd of it’s 3 series XBT 3 hours challenge! In 3 hours, run as many loops of 2.5km as you can. The route incorporates the famed monster hill. There is also a record of loops to beat set in series 1 and 2. Come challenge the monster hill!

#3 Spartan Beast/Spartan Ultra Beast

Spartan throws you the ultimate challenge – the Spartan Ultra Beast consisting of a marathon run with over 60 obstacles. If you find that a tad too insane, go for the Spartan Beast which is a half marathon with over 30 obstacles. This is one challenge that will allow you to truly understand the phrase what doesn’t kill you makes you stronger! Save the date – 9th December 2017!

Unite Your Team At The ASICS Relay Singapore 2017

By

Mel

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August 31, 2017

ASICS demonstrates their commitment to running as a sport and salute to team spirit with the 3rd leg of the ASICS Relay 2017 happening in Singapore on the 4th November 2017. This year, the ASICS Relay will kick-off in Jakarta (19th August), heading to Malaysia (7th October), coming to Singapore (4th November) and ending in Thailand (2 December 2017).

This time round, participants will get to experience the nostalgia of the very first purpose-built civil airport. The race will be flagging off from this historical air base formerly known as the Kallang airport.

Display Of Unity

in this race, it is we, not i

Relays are always more fun. There really is nothing greater than having your teammate cheer you on. You push your limits because you don’t want to let your team down. And you return the favour by cheering your fellow team mates on. This will be a true great experience of unity and camaraderie. That excitement when you run as a team is really indescribable. The bonding experience with your team members can become one of those stories you tell your grandchildren.

The format of the ASICS Relay which calls for a team of 4 to complete the full or half marathon distance will allow you this great opportunity to bond. Maybe get your grandmother, father, sister to run on the same team as you and can you really say this won’t be one of the greatest experiences of your life?

The Route

Each runner will start from within the festival village located in the air base. Runners will race towards the Golden Mile Complex then on to Nicoll Highway. Runners will then circle back to where Singapore Sports Hub will serve as a magnificent backdrop for the runner. Runners will then head back towards the air base to hand off the baton to the subsequent runner who then repeats this route.

The Event Tee Shirt

Dress your team in the Event Tee and wear it with pride – because this symbolises accomplishing something together with your family or friends, as a team. Did we mention your team photos will look cooler dressed as a team?

The Finisher Medal

This medal will be a special one as it commemorates your teamwork together with your buddies or family. You look at it, and remember your achievement together!

Prizes Prizes

Spurring teams on will be prizes worth SGD 440 to SGD 1,730. Additionally, the overall fastest teams in the Male, Female and Mixed category at the end of the 4 city ASICS Relay Circuit will win travel vouchers worth SGD 3000. It’s time to challenge yourselves and challenge the rest! Be the fastest team across 4 cities!

Great News for JustRunLah! Readers

We have secured an exclusive 15% discount for our readers! Click here to get Promo code!

Promotions

Stand a chance to win a free slot by spending SGD 140 in a single receipt in ASICS (ASICS Store Suntec City, ASICS Store Plaza Singapura, ASICS Velocity, ASICS Paragon).

Also, the first 50 registered runners will receive a complimentary ASICS shoebag. The first 50 to present their confirmation slip at ASICS Store Suntec City will receive an ASICS shoe bag. The first 100 teams to register will receive an ASICS sling bag during race pack collection. Hurry hurry and take advantage of these promotions!

Race Review: The Performance Series 2017, Race #2 [21.1km] (by KenJoe)

By

KenJoe

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August 31, 2017

Been caught up with mundane routine and so not able to write as often. About 3 weeks ago, a week before the SAFRA Bay Run and Army Half Marathon, I found myself at The Performance Series (TPS) Race 2, Punggol East/Coney Island, preparing to run the second race in the second series. I had upped the game this year by doing half marathons instead of 10 km. I would have completed the second series with a Half Marathon too, if not for the fact that I had already signed up for the Spartan Beast to be done in November period, just a week or two after TPS Race 3. So my race 3 will be just a 10 km race. However only two weeks or so ago, Spartan Organizer announced a change in date and venue. Anyway, that will probably make another story if I go into it. And I don’t think I can change my race 3 into a half marathon at this time.

Coming back to race 2 of TPS 2, I was feeling fairly confident at that stage of completing half marathons within my usual timing. I had just completed two other 10 km races in intervals of two weeks since the Gold Coast Marathon. I wasn’t fully recovered from my fractured back to feel that I would be able to achieve a PB. But I knew I would be able to conquer the pain in the back, even for the half marathon quite soon after the full marathon. It may also be the ‘feel-good’ effect of complete the Gold Coast Marathon with my PB.

Now all that I hope for as I traveled to the venue was fine weather. In fact that day’s weather was very good – cool and a bit of wind. As I walked towards the start line, someone togged out with water bottles walked beside me and started chatting. He was also doing the half marathon. Then he talked to the two ladies walking in front. They turned back and congratulated him for being all ready. Then they looked at me and said something like ‘you’re ready too, oh and you have nothing.’ I looked at my empty hands and usual tights and said yeah, that was about it, also ready in my own way. As we walked further, the man explained to me that he was getting ready for Standard Chartered Marathon and I said that was great. It had never crossed my mind to question how anyone prepare for a race. I think everyone is different and it’s always good to prepare sufficiently according to individual differences. For me that means to run as light as possible.

Then he branched off to the washroom and I walked further to the start line. Soon after, we were flagged off. I enjoyed the run and weather. I found the loop tight at the beginning where bottlenecks were encountered in the narrow path. But was able to still jog along at those stretches. There were also parts of the route where bikers were asserting their right to the space but they weren’t aggressive but just impatient at certain times. In the last part, when we entered the ‘woods’ of Coney Island proper, I found myself slowing down on the sandy, pebbled and grass patches. I had not run on trail since early last year. Otherwise it was more or less the usual half marathon pace for myself.

Photo Credit : Run Connectors (top two running photos)

Hydration was adequate and route was well marked. Different scenery from the usual Marina Bay or other races. Again, we got our timing results super fast, something which this series can also boast of since Race 1 this year. After collecting the finisher medal and tee, I made my long way back from East to North West again. This was my number 11th half marathon since 2015. Another successfully well organized TPS Race ! I was also pleasantly surprised to achieve PB in the other distance (fastest 15 km) according to Strava during this race though it was not my fastest half marathon to date.

Next up will be my blog on my 12th half marathon distance, but first trail half marathon in the Green Race done and dusted last week. Very soon, I was just hoping to see if there are any nice photos to share… Run Happy, Run Safe.

Log On The Miles With UA Charged Bandit 3 – Look, Feel And Fit Great

By

Mel

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August 31, 2017

Under Armour releases the 3rd generation of it’s Under Armour Charged Bandit Line – UA Charged Bandit 3. This is a long-distance running shoe designed to be versatile and lightweight that will give you a soft, smooth ride both in training sessions and on the race day.

General Information

This shoe is lightweight – made lighter as compared to the Charged Bandit 2. The male version weighs in at 259 grams whereas the female version weighs in at only 211 grams. Although a lightweight shoe, this neutral running shoe offers you the support you need. The Bandit 3 boasts stability and delivers. With UA engineered heathered knit upper, this UA technology hugs the foot to give it a nice fit yet keeping it flexible and light for you. The external heel counter helps stabilises your foot upon impact as it keeps the back of your foot locked in place. It is a very secure shoe that provides you the comfort you need even on longer runs.

The Sole

Featuring an all new Charged cushioned midsole, the shoe offers plenty of protection and ample cushioning for longer distance efforts. Also, it offers a high energy return, making it a responsive shoe for your tempo sessions. It gives you a very responsive toe off with just an 8mm heel to toe offset. The rubber sole is strategically placed to help increase its durability, allowing you to go the extra mile with it. Lastly, the full rubber outsole provides great traction on dry concretes and treadmills.

The Upper

UA introduces an all new breathable upper knit that makes the shoe extremely comfortable. Bandit 3 is designed such that there will be no rubbing hence no blisters; it comes with a seamless design that “hugs” your foot and gives you a very natural fit.

This shoe is designed to do it all for runners. It is ready to log on miles on miles, all while looking, feeling and fitting great. The durable materials make it ready for any pace and distance you put it through, and the comfort you can get out of this shoe makes the UA Charged Bandit 3 a pure winner.

Credentials

Bandit 3 is the Official Shoe for Standard Chartered Singapore Marathon 2017 and it has been selected as Runner’s World’s best buy for 2017.

Price and availability

Bandit 3 retails at S$ 179 in Singapore and is now available at:

Under Armour Brand Houses:

VivoCity #02-21
Bugis Junction #01-77
Tampines One #02-22
Orchard Central #01-07/08
16 Collyer Quay #01-03

Authorized Retailers:

Selected Royal Sporting House stores
Selected iRun stores
Selected Sportslink stores
Selected Running Lab stores
Selected DOT stores

For more information check out: www.underarmour.com.sg, www.facebook.com/UnderArmourSouthEastAsia, IG: @underarmoursg

New SCSM 2017 Routes to Showcase Iconic Singapore Landmarks Past and Present

By

Team JustRunLah!

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August 31, 2017

Organisers of the Standard Chartered Singapore Marathon 2017 (SCSM 2017) announced new “heritage” routes and entertainment points for race day on 3rd December.

The new routes will allow runners to enjoy a historic cultural journey through Singapore as they race past Little India en route to iconic heritage sites in Chinatown, the Malay Heritage area, and city centre before being flanked by towering glass structures in the Central Business District.

In addition to the new sights and sounds, runners can also look forward to an improved, safer race experience with full road closures across over 90% of the route – the most ever of any race in Singapore.

Routes

Beginning from Orchard Road, runners in the Full and Half Marathon category will race through Singapore’s shopping district before turning left towards Bugis, Rochor and the Arab Street enclave– new features on this year’s routes.

In the heritage stretch, runners will race pass the National Museum of Singapore, the iconic Masjid Sultan Mosque, OId Hill Street Police Station, and traditional shophouses on their way to bustling Chinatown and the newly developed Downtown Core – the economic heart of Singapore.

After sharing 12km, the runners split at Marina Green, with half marathoners making the u-turn towards Marina Bay Sands, while full marathon participants advance into the spectacular lush-urban Gardens by the Bay.

An addition to the route this year, the 5km loop which passes through Gardens by the Bay, reduces the time spent along East Coast Parkway, making for wider pathways and more room for overtaking.

For the first time, over 90% of the route will see full road closure this year to align with World Marathon Majors standards and offer a better car-free experience to runners.

The 10km category will flag off outside One Fullerton, with a picturesque backdrop of the Central Business District. The route will take runners southward, passing through the Downtown Core before looping back onto the reclaimed Marina Bay.

At the 35km mark, half and full marathon runners will merge to run the penultimate 5km of the race together before splitting into respective lanes 2km from the end. The split will allow faster runners in the marathon category a smooth finish on their final approach towards the all new finish line on the Padang.

The new centralized finish line is designed to cultivate a spectator-friendly atmosphere allowing friends, family and loved ones to line the route and welcome runners on the home stretch.

Commenting on the new route, Geoff Meyer, Managing Director of IRONMAN Asia, said “This new route showcases the best of Singapore past and present, and documents the story of the iconic city from its humble beginnings. With the goal of reaching the World Marathon Majors, we felt it was important to show the world key Singapore icons through a route that is a truly unique representation of this cosmopolitan city.”

Enhancements

Building on the race’s best practices from 2016, both the Half and Full marathons will have an hour-long flag-off beginning simultaneously at 4:30am, while runners in the 10km category will start at 7:15am.

Runners in the Half and Full marathons will be divided into five main pens, based on runners’ pace. This year, the pens will feature additional entrances to facilitate easy access for runners at all times.

Geoff Meyer added “Since we began organising the race, we’ve implemented some best practices which have been very well received. This year, we’re building on them by adding entertainment and features which simulate the runner experience at the World Marathon Majors. Working closely with partners and government bodies, we’re confident that this will be the best SCSM yet, and look forward to sharing this experience come race day.”

Register for SCSM 2017 at www.singaporemarathon.com.

JustRunLah! is an Official Partner of SCSM 2017

Going to SCSM2017? Add it to your runner’s profile!

JustRaceLah! is the app for all runners and active individuals who enjoy taking part in marathons and road races in Asia – Pacific.

Download the app now – Free for iOS / Android.

Payong, Raterta Bags MILO-Naga

By

Servinio

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August 31, 2017

NAGA CITY – Decorated runner Luisa Raterta added another achievement to her resume by winning the 41^st National MILO Marathon Naga qualifying race held last Sunday (August 27) at SM Naga. Meanwhile, Jeric Payong showed the way in the Men’s Division in the process towing a few family members along the way.

Raterta made a smashing return to the city by blazing the 21-kilometer course in 1:33:44. She last won the 2014 Naga qualifiers before ruling the full marathon in the Metro Manila qualifiers the last two years.

A far Second Place was another multi-titled runner in Macrose Dichoso in 1:40:49, the Naga champion from 2015 and last year’s Lucena Leg champion. In Third Place was Angelica Senining in 1:47:39.

Local bet Payong nosed out Gilbert Laido of the Philippine Army by a mere second, clocking 1:14:36. In Third Place was Dodito Pacoldo at 1:15:58.

Payong was joined in the Top Ten by relatives Ernie Payong and Jeron Payong who finished in Seventh and Ninth Place respectively. Gemma Payong, Ernie’s wife, took Fourth Place in the Women’s Division to complete the family affair.

Topping the side events were Junnel Gobotia (33:50) and Cindy Lopez (46:58) in the 10 kilometers, John Dave de Vera (17:46) and Princess Mae Lopez (22:28) in five kilometers and Jerico Tacutaco (11:50) and Joana Marie Gagarin (14:25) in the three-kilometer kids race.

Next weekend, the MILO Marathon will hold its penultimate regional qualifier in Luzon with Lucena City as host on September 3. It will be followed by the final race in Luzon on September 10 in Lipa City.

The National Finals will be hosted by Cebu City on December 3. Overseas-based runners who wish to participate must submit a certification of time from any AIMS-accredited race completed no earlier than December 3, 2016 or one year before the Nationals.

Training For A Half Marathon? Here’s How To Find Your Pace

By

Mel

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August 30, 2017

A half marathon is different from say running a 3 or 5km. You can’t just go all out and hope to hold the pace till the very end. It is a different ball game altogether. To run a good half marathon, you need to know how realistic your desired goal in mind really is. It is best to estimate your half marathon pace to optimise your training as well as enabling yourself to pace well during your race. Here are some tips to help you on training for your half marathon.

#1 Calculate Your Pace Based On Previous Races

You have done a 5km or a 10km before, now looking to do your first half marathon. Here is a simple formula you can use to calculate an estimate target pace for your half marathon.

5km Personal Best x 4.667
10km Personal Best x 2.223

For instance, if you are running a 45 minutes 10km, a realistic 21km goal would be 45 x 2.223 which gives you 1 hour 40 minutes. This would mean 4.44min/km pace. So, this is the pace you should train for. Hold this pace at the beginning of your race and if you feel the energy to push in the final kilometres of the race, go on!

Click here for a pace calculator

#2 Train For The Pace

During training, you should always train for the pace. Let your body adapt to the pace. Let your body get comfortable with the pace. So for instance if your target is a 1 hour 40 minutes half marathon, be sure you train for the 4.44min/km pace. You can do it in intervals. For instance, run 4.44min/km for 15 minutes, 3 sets. Take a break of 3-5 minutes between each set. This will ensure your body is familiar with this pace. Try to run each kilometre at this steady pace.

Click here to find training tips

#3 Do Not Forget The Long Runs

You’ve heard that long runs are important in the marathon distance, but did you know doing long runs for the half marathon distance will help you score a better timing? Of course it’s not to say you should be running a 25km long run before your half marathon, but doing a 15km run a couple of times before your half distance will do you good. First of all, it gives you the confidence you need to complete the distance.

adidas Runners Manila Is On

By

Servinio

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August 29, 2017

THE RUNNING boom of the last decade is not yet over as adidas Philippines launches adidas Runners Manila, a club that seeks to connect like-minded people in their hometown and around the world. For starters, ARM is not only about serious training sessions but participants can also look forward to having a bit of fun in the form of parties and other social gatherings.

Joining is easy and runners of all levels are welcome. Just log on to www.adidas.com/adidasrunners to sign up and know the training schedules.

To make sure that everyone is guided properly and safely, adidas has assembled a crack team of coaches led by noted triathlete Ani de Leon-Brown. There will also be coaches that will handle specific aspects ranging from nutrition, sports medicine and even sports psychology plus a full support staff that will be on hand ready to assist runners.

Years ago, adidas formed the adiNation of Runners, a running club wherein separate clinics were held weekly in running hubs like SM Mall of Asia, Ayala Triangle, Bonifacio Global City, Alabang Town Center, Eastwood, UP-Diliman and Newport City. These different venues would then compete against each other in periodic races with each venue taking turns at hosting and a ton of bragging rights at stake.

Just like in the ANR of old, attendance will be checked and regular attendees will be entitled to incentives like freebies and other surprises. Back in the day ANR gave out stuff like free entries to adidas-backed races and the occasional shoe raffle so expect something along those lines for ARM.

“Each urban runner has a different goal – some want to smash a personal best, some run to clear their mind and others do it as a way to stay fit,” said adidas Philippines Brand Communications and Sports Marketing Director Jen Dacasin during the ARM’s recent launching. “Whatever their reason, we know that runners are energized and motivated when they run together for the same passion and get to feel like they’re part of something bigger.”

While most of ARM’s activities will be rotated around the areas mentioned earlier, the scope is not limited to within the Philippines as joining will allow one to connect with other runners from around the world where adidas has set up similar running clubs. Now is the best time to sign up and be counted among ARM’s pioneers.

4 Reasons Your Abs Aren’t Showing

By

Mel

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August 28, 2017

Ancient Greeks and Roman view abs as a symbol of health and strength. It symbolises the immortal perfection and strength of gods. Even today, the prestige of abs is all too well known. Who wouldn’t want a set of abs to rock? But, it isn’t easy to own a 6 pack. Been working out but abs still not showing? – maybe you are committing one of these 4 deadly sins!

#1 You Have Too Much Fat

It’s blunt! But yes, you probably have too much fat. The key to abs is not strong abs, but low body fat. You could have hell of a great 6 pack but unfortunately, buried under a layer of fat. And no matter how many thousands of crunches or setups you do, unless you get rid of your fat layer, your abs won’w show. So, when it comes to abs, the most effective way is to clean up your diet. Training can only get you so far. The rest boils down to what you eat! So, trade the pizza for a healthier choice!

#2 You Crunch Your Way To Abs

Unfortunately, there is no such thing as targeted fat loss. You cannot lost fat in specific areas by training that part of your body more often. The only way to burn the fat off from your tummy is by slowly and gradually burning it off from your entire body through cardio, nutrition and resistance training. The unfortunate news though is that abdominal fat has great tenacity. It is usually the last to come off, and the first to come back. So, the key here is consistency. Incorporate the cardio, keep off the fatty food and you will eventually see the results.

#3 You Aren’t Training Heavy

Many people think the way to abs is crunching out 1000 sit-ups and 1000 crunches. But this does not stimulate your muscles to grow. For your abdominal muscles to grow, you need to stimulate them by training heavy. Use a heavier resistance and increase the training load as you progress. Don’t just stick to doing 1000 setups everyday.

#4 Your Diet Is Not Consistent

Remember, consistency is key to abs. Don’t go on crash diets. Crash diets have the tendency to cause binge eating somewhere down the road. Being on a strict diet for 4 weeks and bringing it to and end by binging will not bring you abs all year round. You need to make this a lifestyle – a sustainable lifestyle. A cheat meal once a week is fine, just don’t go overboard. Remember stay consistent in your diet and at the gym and you will be looking lean all year round!

Race Review: The Green Race Forest 60 [42KM] (by maylindateo)

By

Maylindateo

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August 27, 2017

The Green Race Forest 60

Date: 26 August 2017

Flag Off Time: 6:15 AM

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I wanted to challenge myself to try running 42KM on the trails. Have done so many 21K road races and 1 trail race, I know I can do 21K but not sure about 42K. So I signed up for 42K trail marathon with the Green Race. Have been battling with plantar fasciitis for months and shin splints for the past few weeks, hence I did not train enough for this race.

I was just hoping to be able to complete the race within their cut off time of 8 hour 15 minutes. I did not want to downgrade to 21K upon my friend’s advice because how could I give up without even trying? I wanted to try it badly, so downgrade was not an option for me.

The 42K route was actually 21K route x 2. The trail was very challenging with many uphills and downhills, rocks and stones which cover Durian Loop, Zhenghua Park, Zhenghua PCN, Chestnut Hiking Trails, Gangsa Trail, Central Catchment PCN, Mandai Track 15. When I reached the CP at the U-turn point, there was no more water, only Coke. I don’t normally drink coke because I dislike gassy drinks. I had no choice but drank some coke because I wanted to reserve my water in my water bag. The CPs were placed far apart.

The final stretch to the finish line was so long and the course was actually 22+KM. I did some stretching exercises and sprayed muscle spray on my legs and back for backache. Rested for about 15 minutes before going for the second loop.

I was feeling fine when I ventured into my second round but soon, I was hit by fatigue and loss of energy. I walked for long stretches like a snail. I did not know why I did not take my energy gel when I experienced numbness in my arm, shoulder and neck. Both my hands were swollen. After sometime, I finally took my energy gel and it worked like magic, I was feeling energetic again and was able to run again though I was still slow.

I only saw a few 42K runners heading back already when I still had a long way to go to reach the U-turn point. Many 60K runners encouraged me along the way because they were the only people left in the trail, all 21K and 42K runners had finished. Even the hiking aunties encouraged me.

I was wondering how long more to reach the U-turn, and a beautiful 60K runner lady told me the U-turn was just in front, I was almost there.

I ate some food at the CP, sat down to rest for 10 minutes before heading back. The route back was horrendous. My legs ached like hell, couldn’t run, even walking was a challenge. I wanted to just go home but I was in the middle of the forest, the only way out was to keep going. I took another gel and felt better again and tried running a little. Soon, fatigue set in again, back to walking in a crawling pace.

I felt relieved when I reached the resting area for hikers and a volunteer was standing there. She clapped for me but I told her I needed to sit down. Then I told her I couldn’t meet the cut off time. She said “it’s okay it’s okay, just carry on, it doesn’t matter, when you finished, you will have the feeling of satisfaction”. I almost cried. After resting for a few minutes, I thanked her and told her I’d better go now and bade her goodbye.

I realised my water bladder had no more water and after some distance, I reached a public toilet and went to drink water from the tap.

No more volunteers at major junctions and I had to figure out the way by following the ribbons. At some junctions, there were no ribbons at all and I wondered if I was on the correct path. At one particular split path, I couldn’t find any ribbons and I thought I was on the wrong track and got lost. I wanted to turn back and luckily saw three 60K runners heading towards me and I asked the lady which way to go, she was not sure too until I finally saw a pink ribbon further away on the left path. It was hard to see. The lady was fast and soon she was gone. I followed the other 2 runners as I didn’t want to be left behind.

I was suffering with extreme exhaustion, pain on the legs and no water, I wasn’t sure anymore if I could make it to the finish line. I very much wanted to because nobody want to DNF a race. I looked at my distance on the low battery watch, I almost reached 42K and when I finally reached, there was no sign of the finish line yet and I knew the way back to the finish line would take another 2KM+. It was a painful stretch… very very painful. The time was running late and I was eager to go home to attend to my family. I had been in the trail for 9+ hours. This 2KM would take me forever given my physical condition at that moment.

With a heavy heart, I went down the slope near Hindhede Dr and hailed a taxi back. I felt disappointed I did not finish the race but I had actually achieved my target of a 42KM distance in the trail. So I have no regret.

Success is a journey, not a destination. The doing is often more important than the outcome. It was an experience worth achieving for.

www.mindfulrunner.amkio.com

My Puma Night Run 2017 [12km] (by Lingderella)

By

Lingderella

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August 27, 2017

This is my first Puma Night Run ? There is 6km and 12km distance for individual, group of 2 or group of 4. I participated in the 12km individual category. It’s a little bit siao the race village opens at 3pm and flags off is at 7pm ? 3pm is a timing that I can link with some scary words such as “hot”, “chow tar” and “Sun” ? Ok lah, as long as the organisers got activities to entertain participants who don’t mind to get roasted by Sun can reach there early and go to the booths for the activities to get the LED wrist band and LED shoe lace ? I very gian the wrist band and shoe lace actually but thought that it will be given out finished by the time I reach. Sibeh tired already for my busy day and just reach in time to the race site for flag off.

Though running at Seletar Aerospace Park is not something new to run at for me because in the past I frequently run pass there while running to Yio Chu Kang Road or Jalan Kayu. Decided to sign up as the run is near home. Not exactly really near home lah but runable distance of about 4.5km away is considered near for me and there’s straight bus number 117 with just a few bus stops from home to reach the race site! ? If I hard core enough I would have run there think I long time no hard core already. It’s a busy morning with many runs going on such as Metta Charity Run, Runners League, the Green Race. And I got the Urban Race, a charity event. The whole morning our team of 5 we were running around, going to the pit stops located islandwide and taking part in the missions is tiring enough already ?

When I thought I sibeh lucky got straight bus from home turns out machiam a mini nightmare, due to road block for the Puma Run the bus detour, after we alight the bus stop we need to walk more than 1km to the race site! ? But 1km only actually is nothing right? The problem is prior to the run, I woke up at 5am for the charity race, event end at 1pm. Willis also had Runners League, running the 10km category. We then meet to collect POSB run race pack and Yellow Ribbon run race pack which the runs is happening next month. The race packs were awesome! Bought a shoe wing and yellow ribbon pin at the yellow ribbon REPC to show some support ?

My Garmin already shows 21000 steps for the day when I reached home at 5pm ? Went to shower and lay flat on bed to sleep even for that 10 minutes I also shiok ? Sibeh shag ?

We’re already pretty late, when we alight the bus it’s almost 6.30pm. Walked at quickened pace to the race site and headed straight to the start pen which I think is super messy because people were just crowding there plus nobody is checking whether you have a bib or not for the run. Got babes stand on top of the platforms at the flag off and throw light sticks to the runners while waiting for the flag off. Saw many runners already wearing the super chio Puma LED wrist band and I thought it should be given out by the time I finished the run ?

Anyway since the location of the run is already there, with atas registration fee, I thought that Organizers can go the extra mile get collaborations with Seletar Airport and give us an atas experience to run on the runway? ? Even just a tiny part of it like 100m will also be shiok right? Maybe too much to ask for since Gold Coast Airport Marathon and SIA charity run also no such good lobang to run on the runway ?

Flag off is on time and amazingly I still got the strength to run after a tiring day. The route of 12km is shorter, I finished the 11.6km in 1hr11mins as per my Garmin. Willis too, after a 10km run already in the morning I can see he can still chiong but he runs with me ? He said the Runners League is very poorly Organised and they cancelled on the shuttle bus last minute and many runners have to walk all the way from GBTB east back to Satdium MRT.

Willis is always a little bit ahead of me during the run, keeping a look out of the road and tell me when the road is unbalanced and when there’s a possible risk that may trip and fall. Tips of advise to single guys who run, that’s how you “run out a Girlfriend” ? Yup, Willis and I first met during Safari Zoo Run when he started running beside me and that’s how it all started ? Back to the run, many parts of the pavement we ran on have really these “traps” of uneven ground and protruding strips that people might just trip and fall if they didn’t see it. Plus it’s very dark and crowded at certain parts of the route. Around 10km on the way back, I saw the volunteer attending to a runner sitting down by the road side with blood on her legs ?

The hydration points is quite far apart and there’s only the not cold plain water along the route. Just the part of the route at the last uturn point at 9km is messy, as I think the route is diverted wrongly, runners running back were in the most innerlane but there’s a route the the most outer right lane barricade by the road has nobody running on it to matter to or fro. Runners heading back in the end have to cut across the runners running in opposite direction to run on the road that is barricade up for runners to run. The road is not nicely diverge for the runners.

Collected the nice medal, banana and huge bottle of mineral water at the finish point and we went to the Red Bull tentage to get a can of Red Bull with the can already opened nicely for us ?

There was not much runners back yet. Went to take a few photos and suddenly remember the Puma LED wrist band! When we head to the tentage, are still giving out the wrist band. Lucky us! I guess there were only about less than 50 wrist bands spread on the table and if we were a little more late, no wrist band for us. Phew! Get to choose the colour from blue, green, red and white. Then we thought might as well try to see if we can get the LED shoe lace. There is total of 4 booths to visit but we only visited 3 and participated in their activities such as posting picture of their products on Instagram which I think many people will delete straight away after that ? Though we only visited 3 booths, they still give us the LED shoe lace though the volunteer tell us we should have gone all 4.

Heard that there’s many celebrities to the run but I’m not sure what type of celebrities are there. I don’t know any new Korean Oppa group nor know any new MediaCorp new celebrities, my era I only know of Li Nan Xing, Patricia Mok etc ? Luckily we got no baggage deposit because there queue to collect is very very long ? There was a concert going on and all the songs sang are super nice. Registration fee is expensive but worth it because the Organizers and sponsors really throw in money to do such a awesome concert and provide the LED wrist band and shoelace. Race site very ulu, I have to walk so far from the bus stop also worth it ?

How to Choose and Follow the Running Plan that Best Suits You

By

Andrew Cheong

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August 24, 2017

sstar runners SIN_4664 — Participants at a SSTAR.fitness free training sessions, Singapore

There are so many training programs available online, from books and magazines. Runners are spoilt choice but that adds to the confusion. How do you choose the right program to save you time and effort when training to meet your race goals?

Principle of specificity

Putting your trust in decades of sports science is a good way to get it right. And the science says you should train specifically for the race you are preparing for. A 5k race is shorter and faster than a marathon so you should train with faster, shorter workouts. It does not make sense to focus on long slow runs for a shorter faster race. The converse is true, for marathoners, your key workout is the long run at a comfortable pace.

There is no one-size fits all

If you are just starting out and new to running, following specific plans might not fit you. Beginners are better off focusing on time spent running (eg run 30 minutes) rather than distance covered and build up your ability to run non-stop for the duration of your race.
More experienced runners planning to meet a timed race goal should train based on time and pace. A properly designed and executed training plan covering three key ingredients – speed, lactate threshold and aerobic training should be able to help you predict your race-day time goals. Each runner is unique so ideally you should customize these ingredients to suit you. More on how to customize these ingredients is available at SSTAR.fitness.

Self motivation is what drives you forward

A training program can only be effective if you are motivated to follow it. Getting up early to run, putting aside work to get that training session done takes discipline and self-motivation. Having regular checkpoints like ‘time-trials’ helps you track your progress and increases your confidence and self-motivation.

Keep it simple

Stick to training programs that improves your speed, lactate threshold and aerobic capacity. These are the three simple key ingredients for successful running. All good plans have these, you just have to know where to look. Also consider these questions :

How many miles per week are you currently running? A training program that starts you with more miles that you can handle may increase the risk of injury.

How many weeks left to your key race? Most training programs range from 12 to 30 weeks. The length depends on how well conditioned you already are. A good program allows you to modify it to suit your starting fitness and end goal.

What is the longest run in the training program? Based on the principle of specificity, a marathoner would have to complete a few 30km long runs. A 5k program only has 8k to 10k long runs.

Does the program include cross training? What type? Cross training helps with recovery, corrects muscle imbalances and makes training more interesting.

Does the program include non-running activities like stretching and resistance training? There are different types of stretching, and knowing when to apply each is important. Resistance training helps build core strength which lowers injury risk and makes you a stronger runner.

SSTAR.fitness is offering free training sessions, three times a week covering speed, tempo (lactate threshold) and long runs (aerobic training) to help JustRunLah! readers train for your next race. This structured training program includes regular time trials and progressive runs to motivate you to improve at your chosen pace. Regardless if you are planning to race a 5k to the marathon, they have a training plan for you – to find out more and join, register at www.sstar.fitness/free-trial.html

Nikko Huelgas: The Face of Philippine Triathlon

By

Servinio

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August 24, 2017

IMG_20170823_193315b — Two-time SEA Games Triathlon champion Nikko Huelgas (PHI).

FOR NEWLY minted Southeast Asian Games Gold Medalist Nikko Huelgas, he is more than willing to take up the challenge of being the Face of Philippine Triathlon. The 26-year old successfully defended the title he won two years ago in Singapore with a performance for the ages last Monday in Kuala Lumpur.

Huelgas negotiated the 1.5-kilometer swim, 40-kilometer bike ride and 10-kilometer run in a shade under two hours, 1:59:02. He towed with him teammate John Leerams “Rambo” Chicano (2:01:27) to complete a 1-2 finish for Team Philippines.

The victory in the Malaysian capital capped months of struggle for Huelgas both physically and emotionally. Aside from the pain of daily workouts in the three sports, he had to endure being separated from his family and friends as he set up camp in faraway Clark, Pampanga followed by two months of acclimatization in Malaysia just before the biennial meet.

Recently, Chooks To Go through Bounty Agro Ventures President Ronald Mascarinas feted the latest sporting hero upon his return. The company began supporting Huelgas’ effort since June of this year, beginning with regularly supplying him and his team with roast chickens for their meals.

A graduate of Marketing Management from De La Salle University-Manila, Huelgas believes that best way to promote the sport on his part is to continue winning and bringing honors to the country. He cited the Triathlon Association of the Philippines (TRAP) for conducting races in the different provinces with the goal of discovering potential talent.

“This sport can be accessible to the masses,” said Huelgas. “One does not need an expensive bike to excel.”

For the moment, he intends to enjoy his victory and catch up by spending more quality time with his family and loved ones. However, it won’t last long as he is expected to sit down with TRAP officials and coaches to map out his agenda for the coming months leading to the 2018 Asian Games in Indonesia and hopefully qualifying for the 2020 Tokyo Olympics.

“I look forward to competing in front of my countrymen when we host the next SEA Games in 2019,” said Huelgas in parting. Not bad for a kid who started out as a Badminton player in high school at Elizabeth Seton in Las Pinas City before eventually making the transition to the sport that has given him a place among Philippine sporting elite.