Just Run Lah! - Singapore's online running community | JustRunLah! - Part 102
 
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Understanding Your Heart Rate Zones

Mel
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4
Understanding Your Heart Rate Zones

Everyone is getting a heart rate monitor these days – be it a heart rate tracker or one that is embedded in your GPS watch. But forking out so much dough but not fully utilising your heart rate tracker seems a little wasteful doesn’t it? Well, if you’re going to be spending so much money on it, you’d better make sure you’re getting your monies worth. understanding what each heart rate zone means is key to fully utilise your workout and fitness tracker.

Your Resting Heart Rate

Your Resting Heart Rate refers to the number of times your heart beats in a minute. The RHR should be measured in the morning when you wake up. You are capturing one of the most important body metrics. The lower your RHR, the better your fitness is. You can use this as a denominator to base your improvement on fitness on.

Your Maximum Heart Rate

The general formula used to calculate maximum heart rate is 220 minus your age. So, for instance, if you are 27 years of age, your maximum heart rate should be 193 bpm. Going beyond 193 bpm poses a threat to your health because it is straining your heart. Remember that this is a general formula. Of course, the fitter you are, the stronger your heart is and able to withstand a higher maximum heart rate.

Search for a heart rate monitor device

5 Different Heart Rate Zones

There are 5 different training zones – the warm up zone, the fat burn zone, the cardio zone,  the intense zone and the maximum zone. As the name tells, training at different zones brings different benefits to your body.

The Warm Up Zone

The warm up zone is 50 – 60 percent of your maximum heart rate. So if you are 27 years go age, this would mean 95 – 115 bpm would be your warm up zone. This although maintains general health, but does not increase strength nor endurance. This is a good zone to be at if you are just starting out to exercise or you have heart problems. Long slow runs or easy recovery runs are usually in this zone.

Workout: 10 – 15 minutes

The Fat Burn Zone

Photo Credits: Missisauga Life

This is the 60 – 70 per cent of your Maximum Heart Rate range. This is also the range you should be in should you be on easy recovery run days. The fat burn zone for a 27 year old would be 115 – 135 bpm. Training in this zone, your body gets more efficient at burning fat. You also build muscular endurance in this zone.

Workout: 1 – 2 hours

The Cardio Zone

70 – 80 per cent of your Maximum Heart Rate range is where most of your training should be done. You should feel comfortable enough to hold short conversation. This is for you to improve overall cardiovascular fitness because it increases the body’s efficiency in delivering oxygen to the targeted muscles. Your heart becomes stronger when training in this zone. This is to improve your speed endurance.

Workout: 1 hour

The Intense Zone

Hitting the 80 – 90 per cent range of your Maximum Heart Rate means you are in the Intense Zone. This is where you start to feel the zone. There is no conversation. Training in this zone improves your lactic threshold, speed and endurance. Here your body capitalises on Carbohydrates for energy instead of Fats.

Workout: < 1 hour

The Maximum Heart Rate Zone

Training in this zone meaning it is an all out effort. You probably would not be able to hold this pace for more than a couple of minutes. Unless you are reasonably fit, you should not be training in this zone. This is to train your heart to work at maximal capacity. You can safely incorporate workouts at Maximum Heart Rate by doing speed interval training.

Runcation Review: 5th Danang International Marathon, 2017 (by ALCE)

ALCE
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Runcation Review: 5th Danang International Marathon, 2017 (by ALCE)

Danang, Vietnam. Where do I even start on writing for this runcation?

Ok, let’s start by touching on the logistics. We are fortunate to have Jetstar fly direct to Danang from Singapore (2hrs 20mins). Prices are very affordable and flight dates are ideal as well (fly on Friday evening and reach back in Singapore on Mon early morning 12.20am) so additional annual leave application may not be required for this runcation. =)

In the morning of 5th Aug at the race pack collection situated at the start point of race, I can’t help but to notice that its not just me as a Singaporean there (if you are a Singaporean and was there for the race, do a shoutout). Runners were wearing all kinds of finisher Tees from Standard Chartered Singapore, Run Free, Runners League. The race pack collection location by the beach was ideal but the collection point was ridiculously hot.

Nothing much in the collection pack:

1. Race Bib

2. Race Program / Map

Very hot to say the least

I am writing on a 21km route. Feel free to browse the Danang International Marathon website for the 42km route.

Start of the race on 6th Aug morning at 4.30am. The race does not come organized with corrals or waves based on your running ability. They started the first wave (for 42km runners) and the second wave onwards was free for all. I was in the third wave. Now why is this important that you get into at least the second wave? Danang’s sunrise begins at 5.30am. So in order for you to catch as much pre-dawn running as possible, try squeezing into the initial starting waves. Trust me, you will thank me for that advise when you eventually cross the finish line.

There are a total of 4 bridges in Danang. The most famous being the Dragon Bridge. There are also 2 suspension bridges that you are be running across and the view is breathtaking. Below is the first bridge that you will run across.     

As you run further along the main city streets, you will notice the Dragon Bridge. It is indeed majestic and will embed a long lasting image in your mind when you see it.

Dragon Bridge

Finally, the bridge that is most awesome in my opinion. The Thuan Phuoc Suspension Bridge that crosses the lower Han River is the longest of them all. Its spans over 1.85km long and costs almost USD$42 million to build.

The long and never ending bridge
View from Bridge

After conquering the bridge, you will then come to the final stretch of pristine running alongside the coastal scenic route (last 4km). It is somewhat similar to our East Coast Road in Singapore. The atmosphere just before the finish line is something I will never forget. Roadside crowd cheering, finishers from the race earlier running alongside you to cheer you on, volunteer’s high five and the upbeat music just makes you want to push all out and muscles cramping only after the finish line. =)

Finish Line
And this alone makes the trip all worth it!

There is an added bonus. 21km finishers also get a finisher T-shirt.

Overall, run route is safe and can be sought after by runners looking for a nice, relatively affordable and an enjoyable overseas runcation. I did mine under SGD$900 all in (including foot reflexology and some shopping).

Gilbuena, Cruz Cop MILO-Angeles

Servinio
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Gilbuena, Cruz Cop MILO-Angeles

     ANGELES CITY – National athlete Miscelle Gilbuena and first-time winner James Kevin Cruz ruled the latest 41st National MILO Marathon regional qualifier held Sunday (August 6) at the Clark Parade Grounds.  This mark’s the race’s return to the city after successfully hosting the 2015 National Finals.

Gilbuena, a member of the Duathlon National Team, worked her way to the Women’s Division crown in 1:33:56 in a battle with last year’s Batangas Leg champion April Rose Diaz who clocked 1:34:48.  Maximina Daltz checked in at a far Third Place in 1:52:39.

Technically, Gilbuena can be considered the defending champion since she won the last Angeles qualifier in 2014.  She also won the Tarlac qualifier in 2013.

First-time winner Cruz towed a bunch of fresh faces in dominating the Men’s Division in 1:20:02 followed by Efraim Inigo (1:22:48) and Neo Anthony Saison (1:23:21).  Prior to the race, Cruz’ best effort was taking Third Place in 21-kilometer category of the 2015 Metro Manila qualifiers.

The champions received PHP 10,000.00, a trophy and gift items from sponsors.  More importantly, they and all those who made the cut-off times of their respective age brackets will earn slots in the National Finals to be hosted by Cebu City on December 3, 2017.

Other winners in the side events were Dominic Lagat (32:17) and Joneza Mae Sustiuedo (46:37) for 10 kilometers and Joevimark Villafuerte (16:17) and Joida Gagnao (20:20) for five kilometers. The three-kilometer race for those aged 12 years and below belonged to Alex Gatbunton (13:28) and Fidna May Orlanda (15:51).

We joined hoping to earn a ticket to the National Finals. We still have 11 more chances to do so.

Runners from Luzon can still catch the remaining four regional qualifiers in the coming weeks to be staged in the cities of Tarlac (August 13), Naga (August 27), Lucena (September 3) and Lipa (September 10).  After that, the MILO Marathon begins its southern swing with a race in Tagbilaran City on September 24.

Part of the registration fees collected will go to the MILO Marathon’s advocacy of giving free rubber shoes to poor but deserving public school children in the different host cities.  Hopefully, a new generation of sports champions will be born out of these beneficiaries.

Usain Bolt Does The Unthinkable Again – He Lost

Mel
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Usain Bolt Does The Unthinkable Again – He Lost

Usain Bolt was beaten in his final solo race at the London World Championships 2017 100m sprint. Justin Gatlin gate crashes Bolt’s farewell party, taking the win finally after a long rivalry. Bolt came in bronze in the 100m event.

“No Regrets! It was always going to end no matter what – win, lose or draw.”

Gatlin’s win drew boo-es from the crowd. He has often been cast as the villain as opposed to Bolt’s hero status. This is due to the 2-time ban he has served for doping. Gatlin however still has major respect for the man he defeated. Justin Gatlin displayed humility, bowing down to the fastest man on earth – Usain Bolt!

Photo Credits: 9jawitches

Usain has raced lightly this year. He knew he was not as in shape and all he could do was his best. This is also why he is glad he isn’t running his favourite event – the 200m. It probably would have been worse, he said. After the semi finals, he knew if he didn’t get a good start out of the blocks, he was going to be in trouble. But, just because it was a bronze, it didn’t mean the night was not magical. Bolt cruised around the track for 10 minutes – detouring into the stand for selfies with Jamaican fans that came out to cheer for him – one last time.

Usain still has the 4 x 100m to compete in next weekend.

8 Reasons To Run In a Group

Mel
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8 Reasons To Run In a Group

Running alone certainly has it’s perks – the alone and quiet time with just our thoughts. But if you’re looking to get faster, join a pack, join a running group! Why not join like-minded people? If you’re looking to improve, this is the most fun way to improve. In a group, you get more motivation and tend to push harder. This will in turn boost your fitness level.

#1 Motivation

Running in a group is incredibly motivating. There is always someone in front for you to chase. You will keep going. When the going gets toughened you are thinking of giving up, you have your running group to keep pushing you. Everyone understands your pain and there is no motivator more powerful than their sincere cheers and encouragement.

#2 Consistency

Consistency is very important. One of the best ways to improve at running is to run more. However, it is easy for us to become complacent when we don’t have a commitment. Having a regular weekly training group to run with helps ensure that you are committed. You will show up for sessions, and this helps ensure you run consistently.

#3 Accountability

Photo Credits: Athletics NSW

You won’t miss your training just because you’re too tired, or because it’s too early because you have a bunch of running buddies waiting for you. When that tiny voice in your head tried to tell you to skip your run, you would have another nagging voice telling you that your run buddies are counting on you to show up!

#4 Learn From The Experience Of Others

Learn from the wisdom a group! The more people, the more experiences and the more wisdom you can learn from. All runners are kind of the same. We tend to talk about running – a lot! Draw on the collective wisdom of the group. You can find out what kind of training works for other people and incorporate their experience into your own training.

#5 Social Facilitation

There is an psychological effect when running in a group. You just tend to run faster. It is kind of like when you are just able to run faster in a race as compared to when training. So when you are training in a group, you tend to get caught up in the pace. You will push harder as compared to when training solo.

#6 The Friends You Make – Friends Of A Lifetime

Photo Credits: Running Designer 

There is nothing better than doing the thing you like, with like-minded people. They appreciate your craziness and obsession with running because they understand you. They, like you are passionate about the same thing. They get you!

#7 Run Places You’ve Never Ran Before

Running with a group means an opportunity to run new places and new routes. Your running buddies can bring you to explore new runnings routes. New running routes are always interesting and refreshing.

#8 You Will Never Be Alone Again

Gone are the days you fear running alone in the dark. With a running group, you don’t have to worry about running your long runs alone as well. Your long runs would be over sooner than you think. You won’t need to keep counting the miles in your head. Your running group will serve as a great distraction. How great right?

So what are you waiting for?

Join a running club now! Check out the running clubs in Singapore and Malaysia!

Cover Photo Credits: Heng Ting Guan, Asics Running Club (SG)

Close to 500 Runners Get Their Standard Chartered Singapore Marathon Training off to a Flying Start

Team JustRunLah!
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Close to 500 Runners Get Their Standard Chartered Singapore Marathon Training off to a Flying Start

With just 17 weeks to the Standard Chartered Singapore Marathon, close to 500 runners laced up and joined in the SCSM training kick off at the Singapore Sports Hub today.

Organized by IRONMAN Asia, the day’s activities included the launch of the 2017 pacers programme conducted by Running Department, a coaching clinic by Ben Pulham – Official Coach for SCSM 2017, opportunities to get professional advice on heart rate zone training and try outs for the new Under Armour Charge Bandit 3 shoe, which was launched at the event.

Sharing his experience after the morning’s run was third time SCSM pacer Edmund Ho, 29 who said “It’s good to be running with the people, the route is good, and it’s a good warm up especially with SCSM coming up.”

Mediacorp 987FM Radio DJ and SCSM 2017 Ambassador Joakim Gomez, and Under Armour Ambassadors Denise Keller and Yang Man Yun were provided heart rate zone assessments as Ben Pulham from Coached gave them professional advice on how they could improve their marathon training.

On Sunday, sports and fitness advocate Cheryl Tay will launch the SCSM Women’s Squad headed up by her running club ROCKrunners. As official partners for the all-woman initiative, the ROCKrunners will lead a 20-minute HIIT session and a 3km run at 4pm and 5pm.

Registration for SCSM 2017 at www.singaporemarathon.com.

10 Key Ways To Proper Running Mechanics

Mel
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10 Key Ways To Proper Running Mechanics

Running mechanics is very important for a runner. It is important because firstly because it can enable to you to run more efficiently, and secondly because it can help prevent injury. So, if you’re not paying attention to your running mechanics, here are 10 key ways for you to ensure your running form is proper.

#1 Do Not Heel Strike

Always try to be alert and land on the your forefoot. Landing on your heels can lead to higher risk on injury. There is a greater impact on your knees and joints whenever you land on your heels. So, always be sure to be in position to land on the balls of your feet.

#2 Do Not Overstride

Overstriding can lead to injuries. Your feet should never land in front of your body but just below your body. In order to make sure you aren’t overstriding, ensure that your cadence is about 170 – 180 spm. This means that your foot is striking the ground 170 – 180 times in a minute.

#3 Engage Your Torso

Engage your torso to keep your body upright. This will give you a better running form and ensures you spend less energy while running. Don’t hunch. Hunching affects your arm swing and gives you a less efficient running form.

#4 Relax Your Fists

Do not clench up your fists. This is because clenching up your fists also causes your forearms to tense up hence impeding shoulder motion. You want to feel relaxed during your run.

#5 Relax Them Shoulders

Do not tense up your shoulders. This could give you a sore shoulder every time after you run. This will also affect your elbow swing. Keep your chin up and shoulders relaxed.

#6 Elbows In

Tuck your elbows in such that your elbow swing is close to your body. You want your arms to be moving in a forward motion, not a circular motion. Don’t allow them to flare out. This way your running will be more efficient.

#7 Chin Up

Keep your eyes up, chin up and fix your eyes on the horizon. This helps you stay tall and upright when you run. This pulls your body straight and ensures you don’t hunch.

#8 Do your Drills

Drills are an important but often neglected part of training. Drills help train you to land on your forefoot. Your muscle memory is at work here. This helps you transition into a forefoot landing when you run.

#9 Stride Easy

On days of your easy run, end your runs with easy strides. 4 – 6 sets would be enough. You should land on your forefoot and run light. Striding helps you with standing tall and your running form. The goal here is for your body to adapt to the fast fluid movement motion that mimics fast running. Nail your form during striding so your body remember this efficient form when you run.

#10 Strength Train

With stronger muscles, we are more able to stay upright and keep our posture and form. When we are tired, our form starts to falter. It takes us more effort to engage our torso or keep our body upright. With stronger muscles, we our running form won’t falter even at later stages of your run.

Do You Train By Feel? – Train By Feel For Better Results

Mel
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0
Do You Train By Feel? – Train By Feel For Better Results

We always see people having a great race with great personal bests. But what we do not see is the steps before having a great race. We do not see the hard work, training and effort people put in preceding a race. There will be no good race unless there is a fair amount of suffering that precedes it. However, how much suffering is the right amount?

How Much Suffering is Enough?

This is a fine line to draw. There is of course too much suffering, and too little suffering. Opinions vary on where this sweet spot should lie and how to measure this sweet spot. Some people believe what doesn’t kill you makes you stronger! The other school of thought is that you should be feeling great every time you train.  So suffering should not be too much.

Training By Feel

There is much to argue for training by feel. There is no indicator more reliable than your own body. Your body is the most simple and sensitive feedback mechanism as to how your training is going. The mind and body is deeply connected. Your mind receives a million times more information as compared to your heart rate monitor. Your mind should be able to give you a much more accurate interpretation. if you are feeling good during a tempo run, does it really matter what the number on your heart rate monitor is?

Feel Good When Training

Now this is a bit paradoxical! Of course the best way to feel good during training is to not push yourself too hard. This way with less suffering you are bound to feel good. But by feel good, we don’t mean chilling watching tv eating popcorn kind of good. We mean feeling fit kind of good. In order for us to feel fit, we do push our own limits. Feeling strong during a run is a great indicator of your fitness level.

Fatigue v Lack Of Fitness

When we do not feel strong, we must be able to tell whether it is a sign of fatigue or lack of fitness. Lack of fitness is corrected by putting in more hard work. Fatigue on the other hand is corrected by rest and recovery. So feel is really important in training. Your heart rate monitor may spew out all sorts of numbers but it is up to you to determine based on feel whether it is fatigue or lack of fitness that you are experiencing.

This is the training based on feel philosophy!

Pescos, Lorenzo Rule MILO-Metro Manila

Servinio
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Pescos, Lorenzo Rule MILO-Metro Manila

     PASAY CITY – Fresh faces topped the 41st National MILO Marathon Metro Manila qualifying race held Sunday morning (July 30) at the SM Mall of Asia grounds.  Rafael Pescos and Cindy Lorenzo emerged as new forces to challenge the current holders come the National Finals set December 3 in Cebu City.

Pescos, last year’s Cebu leg champion, timed 2:38:27 in edging out multi-titled Eric Panique (2:43:10) and 2014 and 2015 Cebu champion Noel Tillor (2:47:31) in the centerpiece 42.195-kilometer race.  Since his native Cebu will be hosting the Nationals, the former Southwestern University Information Technology student and varsity athlete and his friends had to find another venue to qualify.

“I trained hard for six months after last year’s Finals in Iloilo,” said Pescos of Bulacao Pardo.  “I am motivated because I got sick just before the Finals and it really affected by race so I want to redeem myself this year.”

Lorenzo, one of the stalwarts of Team Soleus, finally nailed a championship in the full marathon with a time of 3:16:15 to beat Lany Cardona (3:23:38) and Lizane Abella (3:29:48).  The Taguig City resident and mother has been a regular fixture in MILO events with recent highlights of taking Third Place in last year’s Metro Manila 42-kilometer qualifier and winning the 2015 Tarlac qualifier.

Sunday’s race also gave runners the option to earn tickets to Cebu via the 21-kilometer route with Gregg Vincent Osorio (1:16:00) and Jhanine Mansueto (1:35:00) emerging as the distance’s fastest.  Other champions in the other categories were Jackson Chirchir of Kenya (31:59) and Diane Klein Ong (46:57) in 10 kilometers, Rustom Nava (16:56) and Maricris Naciluan (21:12) in five kilometers and Mark Daniel Tanbot (10:44) and Samantha Nicole Caneba (12:01) in the three-kilometer race for kids aged 12 and under.

Life can be likened to a marathon hence this year’s MILO Marathon encourages runners to run and learn together.  For each of the 32,000-strong that answered the starting guns in the various distance categories, there are the same numbers of lessons learned.

 

26 career marathons and counting and first time to run 42.195 on back-to-back weekends.

For Pescos, the last six months greatly improved his self-confidence and determination.  Meanwhile, Lorenzo learned to focus better and increase her patience and discipline.

Definitely, the newly-minted champions discovered the winning energy formula.  They hope to use this further as they challenge current MILO King Jeson Agravante and MILO Queen Mary Joy Tabal in the Nationals.

The next MILO qualifier will be a week from now (August 6) the Clark Parade Grounds in Angeles City.  The Philippines’ premier running event will then stay in Central Luzon with Tarlac hosting the August 13 regional qualifier.

5 Tips For Any Runner To Become Faster

Mel
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3
5 Tips For Any Runner To Become Faster

We runners are always looking for ways to get faster, to go the extra mile. Here are 5 tips for any runner to become faster.

#1 Speed Work

We all know, to be faster, you’ve got to run faster. Track training is a really important aspect of training. You can’t expect to be able to run a 5 minute pace if you’ve never ran at that pace. Incorporate speed work into your training! Do 400m x 20 sets; or 800m x 8 sets; or 6 mile repeats. Speed work increases the maximal stroke volume of your heart, making your heart more efficient, and enabling you to run faster – longer.

#2 Striding

Photo Credits: Runners Connect

On your easy run days, end your easy run with a couple of sets of strides. Striding reminds your body to run fastest at the end of the workout. They should feel relaxed, not an all out effort. Striding means just lengthening your stride for about 20 seconds. The goal is to get your body to move in a quick, fluid motion that mimics fast runnings so your body adapts to it. The key is to enjoy that fast movement flying down the streets or track.

#3 Hill Strides

Hill strides help your running form. You are upright, running on the forefoot of your feet With this, you are simply trying to improve your running efficiency. With better running efficiency, we use less energy to run faster. Running more economically means you can run more efficiently with the energy you have, and thus also run faster, for longer with less energy spent.

#4 Strength Training

Strength training is an often neglected part of training. More often than not, our form starts to falter as you run longer. With strength training, we are more able to keep our running posture and from. The key here is to prevent your running form from faltering especially in the later stages of a race when our body starts to tire. This will ensure our body spends less energy when we run, and hence can hold a particular speed for a longer time – giving us faster timings.

For instance, do planks and situps to get a strong core which holds your body upright when you run. Squat to give yourself strong quads, glute bridges to strengthen your gluteus muscles and clams to give yourself strong hips.

#5 Running Drills

Running drills help improve running economy as well. When you perform running drills, you are always on your toes. This trains your body to transition into forefoot running which helps you run light. You are also spending less energy running this way.

With these 5 simple tips, you’re sure to be hitting some personal bests soon!

6 Tips For Your GPS Watch and Heart Rate Monitor

Mel
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2
6 Tips For Your GPS Watch and Heart Rate Monitor

Everyone has a GPS Watch these days! But forking out so much dough on a watch yet now fully utilising your watch seems a little wasteful doesn’t it? Well if you’re going to be spending so much on your watch, make sure you are getting your monies worth.

Here are 6 tips and tricks for your GPS Watch and Heart Rate Monitor.

#1 Your GPS watch accuracy is dependant on the GPS Satellites it acquires. Although your GPS watch may say ready-to-go, give it more time to acquire more satellites. This will give you a more accurate GPS tracking.

#2 GLONASS and GPS are 2 different tracking systems. The GLONASS has better tracking accuracy at higher altitudes – meaning far south or far north. Although you can use both systems for your watch, some people have found that the cross signals causes inaccurate readings. You are better off using just the GPS Setting for good accuracy.

#3 To get a more accurate reading using your heart rate chest strap, always wet the monitor straps before strapping it on.

#4 Bright sun interrupts the signal of wrist-based heart rate monitors. So remember, always shield your watch from bright light. Wear your heart rate monitor an inch away from your wrist bone and make sure it is tightly strapped on. This will give you a more accurate heart rate reading.

#5 Remember that trail running may result in a less accurate GPS distance due to obstruction of satellite signals by terrain features. This can also happen in an area with plenty of high rise buildings. So remember, to give room for error when running in areas like these.

#6 When you first pair a device to your watch, be it your phone or a heart rate chest strap, keep both devices close together. This is because the initial pairing signal may be weak.

It doesn’t matter if you are using it for running or as a smartwatch for cycling, make sure you are aware of these tips and tricks above.

We hope the above will help you!

My Race Against Cancer 2017 [10km] (by Lingderella)

Lingderella
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My Race Against Cancer 2017 [10km] (by Lingderella)

This is officially my first Race Against Cancer! I had previously signed up for 15km in 2015 but the race was cancelled because of haze and the PSI level was too high and unsafe for outdoor activities ? And this is my first time participating in a run officially as a pacer! ?

Other than the Hello Panda being my most liked item in the race pack ?, we have an extra T-shirt for the pacers which is also the same as the volunteers and there is also a magnet which have information printed about the screening tests for some of the cancer. One in three deaths in Singapore is related to cancer. It’s very high.

Thank you Coach Arnel from Pinoy-Sg Runners for this amazing opportunity for us to participate in such a meaningful event to raise awareness for cancer and to give back to the society and the running society in a way ?

I’m in the 10km, 1 hour 20 minutes pacing group also known as the Happy Group ? We will complete the 10km run within 1 hour 20 minutes or at a time close to 1 hour 20 minutes. Prior to the run we have pacers trainings during weekends to ensure that our pace is consistent and that we are able to complete the run within the timing that we are pacing ?

(A photo taken before one of our trainings)

There is 3 different categories for the run, the 15km, 10km and 5km. The race venue is at East Coast Park Angsana Green and I took Grab to the race venue on race day. Thanks to Grab, my usual taxi fare used to be around $25 from Yishun to East Coast Park but Grab Share just cost me $14 after a promo code discount.

The 15km was flagged off a little later than 7am as the emcee and the 10km was flagged off at 7.30am. By the time we are to finish the run it’s about 8.50am but luckily it’s not that hot as I thought it would be as there’s many trees that covered us in their shadows so we were saved from the sun ? It’s also a breezy day, didn’t sweat a lot and hope nobody got hit by our pacers balloons which is flying so freely behind us ?

The route is to run 5km towards parkland green and then make u-turn back to the finish line. There’s distance board placed accurately at every km and there is 4 water points for the 10km route. I only took the isotonic drinks at the last 2 hydration points which were cold and so nice ?

It’s an enjoyable run following the lead of our team leader July, watching our time and speed so that we will not be too much faster or slower to finish and go at a steady and constant pace as much as we can and at the mean time, cheering for the runners along the way to jia you and keep going ?

It was a fantastic experience as a pacer and I would definitely want to pace again if I have the chance!

And lastly, thank you my dear Willis ? He’s our personal group photographer, taking many memorable and awesome photographs for us ?

5 Races You Must Run In Thailand

Mel
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2
5 Races You Must Run In Thailand

Thailand has so much to offer. And running Thailand is a great way to experience the great Thailand atmosphere! The runs in Thailand offer a very different atmosphere, one that you need to run to find out why Thailand Runs are so special. There is a reason why people keep going back for more! Here are 5 races in Thailand you must run!

#1 Chiang Mai Marathon

Photo Credits: Chiang Mai Marathon

The Chiang Mai Marathon is considered one of the top races in Thailand. It brings runners pass many iconic sites. Bid your year farewell with the Chiang Mai marathon amidst the morning mist and a cooling atmosphere. Run along the roads surrounded by artful Lanna temples. The backdrop of the route is DoiSuthep where the renowned “Phra That DoiSuthep” is situated – the sacred place of worship of the Chiang Mai city. The marathon is held in December annually.

#2 Ayutthaya Marathon

Photo Credits: Viator

The Ayutthaya Marathon is a world heritage marathon. The run course that takes place in the old Thai capital unveiling cultural sights, historic buildings and ancient temples of Ayutthaya, which is a UNESCO’s World Heritage Site. This run – is like taking a glimpse into the past.

#3 Chombueng Marathon

The Chombueng Marathon is like the Boston Marathon of Thailand. it is the oldest organised marathon in Thailand. To race it, you need to ballot. The event transforms the sleepy town of Chombueng into a marathon Mecca. You see all marathon enthusiasts gracing the town with their marathon-enthusiasm, making it one of the must do marathons in Thailand.

#4 Laguna Phuket Marathon

Photo Credits: Phuket.com

Phuket is an island paradise and Laguna Phuket Marathon is a great way to be running in paradise. Starting and finishing at the Laguna Grove, the race course takes you through magnificent green scenery, to white powdery beaches. Run pass rubber plantations and pineapple farms and see beautiful cultural landmarks. Experience the warmth of Thai hospitality as locals cheer you on as you run along their quaint villages.

#5 Bangkok Marathon

Photo Credits: Bangkok Marathon

The Bangkok Marathon is officially known as the Standard Chartered Bangkok Marathon. This is a world class world standard athletic sport event and attract many locals and foreigners. Bangkok is known as the City of Angels, to whom the glittering roof of the Grand Palace is said to reach. There is no better way to experience Bangkok. Experience the Thai hospitality as they greet you with genuine smiles and cheer you on!

6 Races in Australia You Have To Run

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6 Races in Australia You Have To Run

Here are 6 Races in Australia you have to run before you can say you’ve seen it all. These races show you a different side of Australia. You see the diverse landscapes and different atmospheres the Land Down Under has to offer.

#1 Great Ocean Road Marathon

Photo Credits: Great Ocean Road Marathon

This is Australia’s most scenic marathon. The stunning vistas will take your mind off the challenging course. Although the marathon distance is over distance by 3km, we’re pretty sure you wouldn’t mind running the extra mile for the magnificent views. It brings you along one of the Australia’s best coastal views.

#2 Launceton 10

The Launceton 10 is arguably Australia’s fastest 10 kilometre run. It may not be scenic, but it certainly attract Australia’s fastest. The nation’s best are here year in year out. Looking to renew your 10km personal best? – this is the race to train for.

#3 Gold Coast Marathon

This is also arguably one of the flattest and fastest marathon courses out there. Known as Australia’s favourite holiday marathon, go run a fast one and hit Wet N Wild after. Gold Coast is a whole lot of energy and fun, and drawing upon that energy, it makes the Gold Coast marathon one hell of a fun marathon! Weather is nice, course is flat, energy and supporters are spectacular – what more reason do you need.

#4 Australia Outback Marathon

Photo Credits: Australian Outback Marathon

It’s not every day that marathoners get to take in the stunning views of Uluru (Ayers Rock) and Kata Tjuta (the Olgas) as the kilometres tick by. For most, it is a once in a lifetime experience. Running on red earth is a completely different experience. Although challenging, the views at the top will make it all worthwhile.

#5 The Buffalo Stampede

Photo Credits: Mountain Running

Are you up for Australia’s sky running challenge? Run your way to the top in this sky running phenomenon. Your lungs will be screaming but as usual, the views will be rewarding. Conquer the skyline in Australia’s very first sky running event.

#6 Cradle Mountain Run

Photo Credits: Trail Running Mag

There is a reason why this is a run, not a race. The Cradle Mountain run is one tough run. The harshness of conditions is why mutual help is of significance. The beauty of this run is in transversing the wild alpine areas of Tasmania’s Cradle Mountain and world heritage area. It is a difficult race to tackle, hence the stringent entry requirements. But, if you have the fitness level, this is a race that promises great beauty.

Castaneto, Gutang Take MILO-Laoag

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Castaneto, Gutang Take MILO-Laoag

LAOAG CITY – The 41st National MILO Marathon continued its search for participants with the successful staging of the Laoag City qualifiers Sunday (July 23) at the Don Mariano Marcos Stadium.  Veteran runners Cesar Castaneto and Silamie Apolistar-Gutang led the pack of those who made the grade for the National Finals set for December 3 in Cebu City.

Castaneto, the back to back winner of the qualifiers hosted by Dagupan in 2015 and 2016, led the way in the Men’s Division with a time of 1:14:47 on the 21-kilometer route.  Castaneto left behind Second Placer Ricky Gagarin (1:18:40) and Third Placer Archie Patubo (1:21:44) to battle it out.

Gutang, a frequent winner and podium finisher of fun runs in Metro Manila, topped the distaff side in 1:37:35.  The duel for Second Place was more exciting with Maricris Melchor (1:51:11) edging out Marychiel Morales (1:52:25).

Both champions received trophies, PHP 10,000.00 in cash and gift items from sponsors.  Through the years, the MILO Marathon has grown to be the country’s most awaited and prestigious running event.

With two regional qualifying races already in the books, the stage is set for the Metro Manila qualifiers at the SM Mall of Asia grounds in Pasay City this Sunday (July 30).  The said leg is always in the biggest in terms of participation and athletes may opt to earn spots in the Cebu Nationals either through the 21 or 42-kilometer categories.

Step Challenge is Back for 2017 with Unique Perks

Team JustRunLah!
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Step Challenge is Back for 2017 with Unique Perks

Step Challenge is back again for the second season, and it has gotten bigger and better!

Start tracking your steps to a more active lifestyle and win unique prizes. There is a category for everybody, and this year’s edition features a brand new Active NSmen category. So let’s get active and celebrate NS50!

Individual Challenge

  • Active NSmen
  • Active Youth (25 years and below)
  • Active Women
  • Active Masters (40 years and above)

Team Challenge (3 – 4 pax per team)

  • Active Families & Friends
  • Active Corporates

Clock 50,000 steps and redeem a limited edition NS50 Jerrycan water bottle^!

Be the top stepper in each category and WIN an Apple Watch*!

Lucky Draw 

All participants who clock at least 50,000 steps will be eligible for the Grand Lucky Draw*. 10 winners will receive $100 cash each!

^Whilst stock last
*Terms and conditions apply

It’s time to get started – Click here and join the challenge now!

FREE ENTRY TO ACTIVESG GYMS & POOLS (5 & 6 August 2017)

All Servicemen and guests will enjoy free entry if they present their SAF/SPF/SCDF 11B or SAFRA / HomeTeamNS card.

Get Active and Celebrate NS50 Sports Festival

NS-inspired Kids Obstacle Course

  • Toa Payoh Hub Atrium
  • 5 – 6 Aug 2017
  • 9am – 9pm

Highlights

  • Free Martial Arts Tryouts
  • Free Fitness Workouts
  • Watt Bike Experience
Click here to learn more
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