The Autumn Legend – between the lovely tinge of the red-brown autumn colours and the amazing fall view of the iconic Samaksan Mountain and magical Uiamho Lake, what more reason do you need to join the majestic Chuncheon International Marathon. The October marathon captures the magnificent colourful autumn scenery as you run along the prestige Hoban Street and the famed Gongjicheon Park. Race in the mother of marathons in Korea – 23rd October 2016.
$50 OFF ChunCheon International Marathon
Sign up for your #runcation package with Dynasty Travel! JustRunLah! readers get $50 off the travel package! Just give Dynasty Travel a call, quote the promo code – JustRunLahChunCheon and enjoy the $50 off!
As of reported from Ministry of Health (MOH), Singapore yesterday (6 September), Zika confirmed cases hit 275 and there are eight breeding habitats. That including Yishun St 81, Tagore Avenue, Punggol Way, Joo Seng Road, Bishan St 12, Bedok North Avenue, Aljunied Crescent/Sims Drive and Harvey Crescent. Looking on the bright side is that the MOH has been closely monitoring the Zika virus situation and the public has been taking actions to prevent mosquito breeding. We hope the risk of the virus will be reduced as early as possible. For more timely information, visit MOH website.
How’s Zika virus affecting a runner
Zika is generally a mild and self-limiting illness. Zika virus infection in human has been diagnosed since the 1950s. If you are planning your next Run’cation, check out the list of outgoing outbreaks and ongoing local transmission/exported cases and try to avoid travel plan to the areas.
Zika is transmitted by the Aedes mosquito, identical to dengue. Symptoms include fever, rash, joint pain, muscle aches, headache and red eyes. Yet, only about one in five infections are symptomatic. There is also no vaccine or specific anti-viral drugs and so appropriate precautions are essential in order to prevent mosquito biting.
Here are 7 steps you should take before you head out for a run.
Important Information for our buddies
Under the circumstances when the precautions against mosquito bites are well-taken, we encourage our buddies to keep up their daily routine and stay active!
We advise our pregnant buddies to reconsider and avoid as many outdoor activities as possible.
“While there is currently no evidence that pregnant women are more likely to get Zika virus infection, the consequences can be more serious If a pregnant woman is infected, as the ZIka virus infection can cause microcephaly in the unborn fetus of pregnant women,” as advice from MOH.
Seek medical attention immediately if you are unwell, especially with symptoms such as fever and rash. Don’t forget to Inform your doctors of the location of your residence and workplace.
Continue to refer to MOH’s webpage on Zika for updates on any further developments and for the latest health advisory.
Taka care, buddies! We can do this together in fighting against the virus!
Many people run, with different reasons with different goals and different motivation. I run for many reasons. Do you remember how and why you start running?
I recently always have this in mind: Running is not my life but running is part of my life. True enough, someone tells me: Running is your life, running consumes huge amount of your time till you don’t manage your life. But my life is not about running.
Sometimes, some of us are not fortunate enough to find someone to share our life with, it’s fate and destiny or it is yet time. Sometimes, it is better to be alone in some situations, and sometimes you wish that you could turn back time and be single.
I’m still learning to manage my time and life better. Nobody is responsible for you but yourself. What is life? What is growing up? I’m working, I’m studying, I’m eating and I’m breathing. But these are just living and being alive. Still figuring about how to live my life and what is the life I want to live. Maybe most people is searching for the answer to it throughout their entire lifespan.
I started running in 2014 shortly after I finally decided to consult a doctor because I got some knee pain. The doctor says because I’m too heavy and my leg could not support my body weight and I need to lose weight.
I’m not always fat. But I guess it’s because over the years, I’m getting too comfortable in a relationship that I put on 18kg! It’s a gradual weight gain over three years. Life revolves just around food and Dota(online gaming) and we seldom leave the house. He was lean but gains weight too but maybe because he is tall and metabolism rate is higher, he dosen’t gain as much weight but me, standing only at 1.57m, weighing 70kg, my BMI is a freaking 28.4!
It was when my weight shows a scary 70kg on the digital weighing scale then I finally decided to consult the doctor regarding my weight issues. Omg! The first digit changed to 7! I asked for diet pills and was told to run at least 2.4km per week. I don’t run, so I asked the doctor, can I do other exercises like play basketball(I used to play Basketball everyday in my early teens) or swim(I don’t really know how to swim well but I guess I prefer swimming which also means I will swallow mouthful of water accidentally in the pool than running, I don’t really like the idea of running). And the doctor response is epic: You compare all the athletes, runners are the slimmest.
True to a certain extent. So obediently, I listened to the doctor advise and run. Running 2.4km is achievable I thought, so I started with running my first 2.4km after years without running but then I started to find myself running more frequently because I’m motivated as I could see the weight decreasing and I’m losing fats!
I didn’t run a lot back then, with average distance about 60km per month. Within the first 3 months, I lost a impressive 10kg. But could not credit all the weight loss to running, it’s also the pills the doctor prescribed. The medicine name starts with D, think the famous blogger XX also took it last time, unless prescribed by doctor, it is better not to try because of the side effects like palpitation, insomnia and others. I couldn’t sleep for two weeks and every night for that period I only slept for only 2 hours but I’m not tired at all. Had palpitations and is always thirsty. Till after a month or so, I get used to it. Long term consuming of that medicine will results in depression and worst case suicidal, that’s why I stop taking it. I continued losing additional 6kg the next 5 months without the diet pills.
People change. Love change. Life change. On the day my boyfriend of 5 years left me, I went for a run. And I continued to run more since then. It was a tough period for me, someone so close can become a stranger overnight. I was depressed, very depressed. Life changes overnight and I couldn’t adapt. Life was meaningless till I even questioned myself what is the purpose of living. 5 years together is not something that can be so easily left behind and move on, it took me quite a lot of time to finally pick myself up again.
Ironically, I was studying for my examinations during that difficult period and I was taking Psychology. Words like depression, suicidal, love, stages in life and etc keeps on coming up that I just want chunk my textbook down the rubbish chute. Then I read that it is proven exercising is also a form of “therapy”. I run, I need the “therapy”, I need to help myself, so I started running more. And it helps. I guess those who used running for healing will know what I mean and how it feels.
Maybe some will say that it’s “running away from reality”, but I find peace in running then, especially at that difficult times. If it’s what hurts you, don’t think about it since its not beneficial at all, so the time I’m running is also the time I use to reflections, learning and thinking. Running is not just running.
Suddenly friends and family starts to wonder did I even eat because I have gotten too “skinny” they say. I lost another 8kg in 4 months. I was eating lesser and I ran close to 200km a month. For a non competitive or a leisure runner, it’s considered a lot to run like this. It was only until a friend wanted me to look properly at my pictures then I realised I’m so “flat” and looked so tired. It is not what I wanted.
So I started to eat normally again but the running mileage does not decrease because I registered for a full marathon, looking back I think I’m crazy to do that. Because I run but I didn’t really run more than 10km for each run. I survive that full marathon.
I continued running till now because I think it’s a long term “therapy” and for general health. I’m happy running and I made friends through running. I dare not say I will keep on running but I’ll continue running till I’ll stop just like Forrest Gump.
Marina Promontory was the venue for this year’s POSB PAssion Run for Kids. It is Singapore’s largest charity race for kids and is jointly organised by the People’s Association and POSB. Around 7,500 turned up to the event yesterday to run and have fun at the Carnival.
I signed up for my usual 10km, a distance that I’m becoming fairly comfortable with. We were flagged off at 6.30am – which is an ideal time to race. It’s cool, still dark and you get to see the sun rising as you run. It’s always great to see pacers on race day and yesterday was no exception. There were three lovely groups to run with, depending on your target time. The kids’ competitive 1.2km races flagged off at 7.00am with the 11-12 year old boys category, followed by the girls at 7.20am. The 7-8 year olds ran 800m and there was also a 3.5km Family Walk at 9.30am.
Looking forward to the 3.5km Family Walk: Javier, Janize, Wei Xuan & Kenneth
I often hear people complaining about the city races because of the “same old route all the time”. This is not the case for me. I will never tire of these views and the stunning skyline as the sun rises over the city. For me, it is simply breathtaking – and not just because my lungs are on fire!
So, I got to the start pen around 15 minutes before flag-off and basically walked straight to the Start line. I’m not entirely sure that this was my best idea as when the gun went off, my plans to pace myself went out the window and I found myself being swept along with some of the boys from True Fitness. Obviously this speedy pace was short-lived (for me) but fair play to some of these guys – they are fast!
The 10km route started at Marina Bay Financial Centre and took us past Marina Bay Sands, along the reservoir and that horrendous twisty hill at Marina Barrage. That hill was the least favourite part of the race for me. We also ran along Gardens by the Bay East and I recall there was a nice breeze which made the second half of the run almost pleasant. There were four hydration points which is perfect, although I didn’t stop this morning.
At this point I should mention the goodie bag – it was quite decent actually! My daughter had most of the items and the rice cakes and juice were snaffled before I had a chance to photograph everything!
I was quite pleased with my race time and even managed a bit of a sprint towards the Finish Line. My husband managed to catch a few action shots, one of which proves that I can actually have both feet off the ground at the same time haha!
Yesterday was a real family event and it was so lovely to see so many children participating and sprinting around the course, enjoying themselves. There was plenty to do at the Carnival afterwards including Kids’ Yoga, right against the gorgeous backdrop of Marina Bay. There were lots of other activities going on in the pre-race kids’ tent like balloon sculpting and hip-hop dancing!
Chatting with some of the race participants in the race village, the general consensus is that the event was extremely well-organised. It’s also for a very worthwhile cause and I, for one, will definitely sign up to next year’s event! #RunForKids
The Pink Ribbon Run 2016 is organized in collaboration with MAKNA (National Cancer Council) with a single aim in mind – to raise the awareness of the Malaysian Community towards Breast Cancer. Come support this motion by joining the Pink Ribbon Run happening on the 12th November 2016!
#1 Run for Breast Cancer!
Bet you didn’t know that 1 in 20 women in Malaysia is at risk of suffering from breast cancer. Early detection is key to circumventing the painful circumstances of breast cancer. This run aims to do just that – by becoming a platform to allow the Malaysian community to be more aware of breast cancer. Take this run as an opportunity to educate yourself with how to perform breast self-examination. Remember, early detection can save you a heck lot of hassle and even your life. This may sound wrong on so many levels, but, come get your breasts examined by the National Cancer Council. They will be having a free clinical examination down at the Pink Ribbon Run!
#2 Run for Food!
Bring your family and friends for a day of laughter and fun. This is a run to raise awareness, a run to celebrate the strong women who have fought breast cancer – applauding the triumphant, and remembering the fallen! To do just that, the Pink Ribbon run is going to keep runners happily stuffed with amazing street food and entertained with many food trucks and vendors. It’s going to be a mini carnival! Come mingle around and meet new friends. These people may have great stories to share! It will be a run to remember!
#3 Run to Bali
Run you and a friend to Bali! Stand a chance to win a pair of tickets to Bali – the ancient temples, the magnificent beaches, the adrenaline-rush surfing, who wouldn’t want to travel to Bali. More the reason to join the Pink Ribbon Run!
#4 Not Free? – Run Virtually
Not able to make it for the run? No fear – you can still show your support by registering for the virtual run. Run along your favourite running route, clock the distance of 5km or 10km, send proof of run (garminconnect, runkeeper, fitbit etc.) before 11am of the 12th November, and voila, you are officially a finisher of the Pink Ribbon Run 2016. Might I add you would also have ran for one of the greatest causes. Click here to find our more about the Virtual Run. It’s going to be as though you are there, but not there!
It was then called the Sheares Bridge Run, also organised by the Army with the same categories, 21km, 10km and 5km. The highlight then was all runners, including the 5km category, had to run up Sheares Bridge (hence the name) and back along Nicoll Highway. I will always remember that first 1km stretch of torturous climb.
After 21 years, my running has come of age and reached full circle. This year, at the SAFRA Singapore Bay Run & Army Half Marathon (SSBRAHM), I celebrated a special occasion. I was back to running the 5km to commemorate my running journey since the first race in 1995. The logo below, which has been used since, depicts a man running over Sheares Bridge (in case you don’t know.) But gone are the days of having to run up the bridge but instead we are blessed with a relatively flat Marina Bay area for this event.
Unlike most race reviews, I will skip the race pack collection bit as I intend to make this article more of a personal reflection of my running journey. Suffice to say, the REPC was well organised and I was in and out within 20 minutes. Bumped into a running friend, Kenjoe, who blogs regularly for JRL, and convinced him to take a photo at the JRL booth; together with Zhi Yong, the founder of the Performance Series and Yvonne Siew, the ambassador for the series. Do I get a free slot for this series? Haha
At JRL Booth with Zhi Yong, Yvonne and Kenjoe
Since 1995, I have not done many races. A couple of years thereafter, I had a fall and injured my foot, leading to plantar fasciitis plaguing me for years before I dared to run again. My physiotherapist, who was a runner, then told me that my recovery would depend very much on my diligence to work through the therapy. I guess I was either too lazy or ill-disciplined to see myself through that. Since then, I never quite came back to running till about ten year later. Then in 2005, I started to experiment with short runs, but no more than 2.4km thinking that it would be enough to stay fit and healthy. Also, then I did not have the time to go for long runs – juggling the demands of family and work.
All these short runs were enough to satisfy me until I turned 55, and that’s when I thought of doing something different – so much for midlife crisis. In 2014, I ran my first 10km at SCMS2014 and in Nov 2015, I ran my first 21.1km. See my first blog here (comments are welcome). And since 2014, I had gone on to run more than 15 races and even lucky enough to podium once! I was busy chasing personal best timings and amassing medals and finisher tees that I lost my original aim of running – to run for fun and fitness. The wake up call came in April this year, just right after my NTUC Run350 half marathon. My knee gave way and I was not even be able to run even 1km without any pain. And so I began my long journey of recuperation and recovery from runner’s knee. What happened during that period will be left for another blog.
Four months have past since I hurt my knee. Throughout that period, in order to stay active, I did a lot of strengthening and stretching to rehabilitate my knee coupled with a few 5km races that I only managed to jog and walk. You can read some of these in my previous race reviews of OSIM Sundown and Pocari Sweat. Long before I had this injury, I was already eyeing the Army Half Marathon because of its significance to me. Alas, I could only choose the 5km category so as not to further aggravate my injury. Nevertheless, I am still happy to join the hundreds of NSmen and army personnel and their families for this fun run.
I woke up very early on that race day morning and was already at the starting point around 7am (when my flag off was only at 8am). I saw wave after wave of red filing past me as they made their way to the starting point – which made me a bit nervous about the run. Recalling the 1995 event, I cannot remember if there were so many people running at the same time; even for the 5km.
Hazy sun sending off the 5km runnersCosplay stilt walkers cheering the runners
While waiting for the 5km to be flagged off, I found the entire atmosphere very different from the competitive 10k and 21.1k categories which I used to participate. Runners lining up were generally more relaxed. Many were accompanied by their children and wives or partners (I’m being LGBT sensitive hehe). The cosplay stilt walkers added to the carnival mood and there were a bunch of seniors right at the front row of the starting line. Such an inspiration to see these old uncles donning their gears and lacing up their running shoes to join the fun. Kudos to them; even the 5km seemed like a marathon to them!
Old Soldiers Run Marathon too!
At 8am sharp, we were flagged off by Acting Minister for Education, Mr Ong Ye Kung. He waved and said hello to one of these old guards. Apparently they knew each other from before. Although it was a fun run, I was left in the dust barely 50m from the horn, with some uncles and young kids way ahead of me. Smiling to myself, I just let them each overtake me and before long, the lead runner was out of my sight. The route took us through Esplanade Bridge and towards Shenton Way and snaked back to the Promontory where a surprise awaited all of us.
When we past One Marina Boulevard building and hit the grass batch at the Promontory, I heard “Red tag keep left, Blue tag keep right!”; signaling all the fun runners to make their way to the two inflatable obstacles. Wow! What a fun way to run the 5km and celebrate my coming of age with regards to running.
Climbing up the Apex Ladder was relatively easy and it was to be done on all fours; and when I reached the other side all I needed to do was to slide down (which was quite fun). I wished there were more photographers on site to capture the fun moment of an old uncle going down an inflatable slide! These two obstacles were inspired by the Standard Obstacle Course that every army recruit has to go through. In my NS days, it was called Jacob’s Ladder. However, the Rubble was non-existent in those days. Navigating the Rubble was not easy, if you want to do it fast. A few of the NS boys fell and tripped, being not used to the soft rubber. For me, I just took my time to get through it; but then it also disrupted my pace. I tried to find my rhythm again but it was painfully difficult. Clearing the obstacles disrupted my breathing pattern and my running gait. So I gave up thinking about it and just enjoyed the Marina Bay scenery. I ran past the DREAM sign and thought about how my dream of running again has come true (after my injury.) Picking up a drink and downing it very quickly, I went along my way. Going past the Marina Bay Sands, I thought about those runs I had at the Bay; often tempted to run into the coolness of Marina Bay Shoppes each time I ran by that place.
Hitting the Helix Bridge meant that I was almost half way through the run. I found my rhythm again. As I came down from the bridge, I was met with a rude shock. The 5km route converged with the other category routes. When two streams of human traffic merged, there was much jostling and everyone was trying to find some space to run. It was one huge human-traffic JAM! It continued to be packed with runners all the way to the Padang. I had to weave my way through the half-walking, half-jogging runners to ensure that I did not break my rhythm again. The crowd began to thin out after Anderson Bridge and the different categories were funneled into different channels to collect their drinks, medals, etc.
I saw the digital clock ticking away at about 30:45 and I knew I wasn’t going to do less than 31mins. If not for the delay at the inflatable obstacles, the subsequent loss of pace and the jam at the last 1-2km, I would have been able to achieve my targeted 30min. Since this was supposed to be a fun race and I was still in recovery mode; it doesn’t really matter. Still I was happy that I could achieve such timing. Crossing the finishing line, I picked up the medal and made my way to find some friends. The entire Padang was swarmed with so many runners, many of them from the 10k and 21.1km categories and it was impossible to locate any friendly faces. When I was about to give up, I heard someone calling “Mr Chia”. I turned and saw one of my ex-students, Bertram who just finished his 10km run with his fiancée. What a nice way to bond their relationship.
Happy Reunion with ex-student of mine
After taking a wefie with him and his fiancée, I cooled down, stretched a bit and started to head home. While I was walking to the Raffles Place MRT, a thought came to me. How nice it would be if I had run the 21.1km to mark this 21st anniversary of my SAFRA Sheares Bridge Run. But it was just a fleeting thought. More importantly, I enjoyed this 5km fun run very much, particularly reliving my childhood when scaling the inflatable obstacles!
Army Ready. Solder Strong. Another medal for my collection
With my knee braced, I was well protected for this run. Although it was just a short run; a distance to most army boys is a walk in the park, it did prove to me that my injury is recovering well. When will I be ready to run the half marathon again? I cannot say for sure. Being a conservative runner that I am, I rather play it safe and let my knee recuperate fully for the next few months before attempting anything more than 10km.
While I make this journey to recovery, I am also celebrating my new discovery of the joy of running. During my 4 months of recuperation from the injury, I learned other lessons about being a runner. I am slowly making my way back to regular running again; but I am now approaching running very differently.
How an injury can cause a mindset change for a runner? This sounds like a good theme for the next blog; maybe I will consider that.
Meanwhile, EVERYONE, run safe and celebrate each milestone of your running journey.
Blessings,
SY
N.B. Follow me on Instagram @twtwriter or Facebook [Chia Sie Yong]
So, you are dating an avid runner. Like many other types of people, runners also have certain quirks that they develop over time as they get more and more involved in the sport. If you are a runner yourself, you may not notice them but if you aren’t, here are some things you may be able to relate to as a partner of a runner.
1. Their fridge is always filled with healthy snacks, carbs and energy drinks.
You may not be staying with your partner but when you go over to their place and open the fridge to get a snack or a drink, all you see are foods that will aid them in their runs. Energy bars, protein shakes, fruits, yoghurt, fish, you name it, they have all the healthy options in it. And sometimes, they even portion their snacks so that they don’t overindulge so there may be times you have to ask them for the un-portioned bag of nuts for your own enjoyment.
2. Running is the best sport ever!
Most runners stand by their believe that running is the best way to lose the pounds, get healthy and fit and at very minimal or no cost at all. You may be accustomed to hearing them talk about all the benefits of running and how YOU should also join them one day. It’s not a cult though, don’t worry. We just really want you to see the reason behind our love for the sport.
3. They have more running apparel than anything else in their closet.
You may only see them in a proper dress or outfit if you guys are going out on a proper date. Otherwise, you will have to contend with, you guessed it, running apparel which makes them look like they are about to go for a run anytime soon. Runners feel most at home in their sports gear and if you have dated one for long enough, it should be apparent.
4. They arrange their schedules around their running time.
Many runners are usually rather unwilling to miss their daily run for something else that they may not deem as important. Dating a runner means you will have to work in his or her running schedule into your plans which isn’t all that bad considering the entire duration from run to bath is probably just about two hours?
5. If they don’t answer your call at a certain time, you know what they are doing.
It isn’t difficult to guess what your runner partner is doing if he or she does not answer your call for at least an hour at a certain time each day. Runners don’t like to be distracted by phone calls and text messages, although we do take our phones with us when we go for a jog just in case. For those who have been in a relationship with a runner for awhile, you know what I mean. For the uninitiated, if your runner boyfriend or girlfriend has told you about his or her running schedule, do refrain from calling them incessantly during that time.
I still remember the first time I ran. It was back in March of 2012.
The mood just came out of the blue one day. So I decided to run around a small field outside of my apartment, roughly the size of a track, and laced up my antique sport shoes (which I last wore God knows when).
Seeing all the crowd on the field that day, I had a sudden bout of shyness.
Omigosh all those people are going to laugh at me!
I mustered all of my courage and started my first, and final lap.
I huffed, puffed, and willed my feet to move faster. But that’s it for the day. A meagre 300m.
As I reached the last corner of the field, my lungs and legs gave up on me. I started walking, consoling myself that at least I managed something for the day. I did not make any eye contact with anyone on the field, for fear of judgment.
I guess many people would stop at this stage and say, “running is not for me”. The thought did cross my mind.
Surprisingly my interest did not wane the next day. I laced my old shoes again, and achieved three slow tortoise-like laps that day, before my lungs and legs protested again.
The next week, I managed five laps, and two months later I was running 15 laps.
I registered for my first 10k race at the Allianz Penang Bridge International Marathon (APBIM) 2012.
When the day arrived, I was surprised that I finished the run in one hour and seven minutes.
I never stopped running since then. It is a habit, a lifestyle, something which is part of me now.
My motivation to run is simple: running frees my mind from discouraging thought. It has given me confidence that I am able to do something that I thought I could never achieve.
I enjoy the absolute silence that surrounds my mind when I run: peaceful and tranquil; just you, your breathing, your body, your sweat, your pain, and razor-like focus; a very good feeling of being alive and well. The shyness vanished; all I see when I run is the path in front of me, and the mileage goal of the day.
What are your motivations to run?
One foot in front of the other. Repeat.
The author winning third place in the Women’s Open Category of the super-hilly Universiti Sains Malaysia Fun Run 2015.
“Don’t fight the trail. Take what it gives you. Think easy, light, smooth and fast. You start with easy, because if that’s all you get, that’s not so bad. Then work on light. Make it effortless, like you don’t [care] how high the hill is or how far you’ve got to go. When you practiced that so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one – you get those three, and you’ll be fast.”
– Micah True, 1954-2012, one of the world’s most iconic trail runners.
Whatever type of runner you are – fast, slow, frequent or sporadic – you’ll never regret leaving the asphalt and turning to the trails. Although trail running is best enjoyed when you have reached a level of fitness where you think nothing of running for a couple of hours plus, the trails are there to be explored and enjoyed by runners of all abilities.
Want to start running trails? Here are some tips you need to know before you hit the trailhead.
Tips 1: Double your gaze
Keep your gaze ahead to see what’s coming up in the next ten to fifteen meters, while at the same time quickly checking the terrain directly in front of you for any danger signs in your next couple of strides.
Tips 2: Shorten your stride
Because balance is essential, you need to shorten your stride so it is easier to land with your foot under your body and land on the ball of your foot. This is your optimal place of balance and it will help keep your foot from skidding and slipping.
Tips 3: Land lightly
In trail running you need to be extraordinarily light on your feet and stay relaxed rather than tensing up.
Tips 4: Vary speed
Recreational trail running is not about speed, but it offers a great opportunity to run at different paces. If the trail opens up to a nice smooth straightaway, take advantage and pick up your race.
In Asia, trail running is there for every runner to enjoy and irrespective of whether you are new to running or already a seasoned trail runner.
Check out 3 popular Asia trail running series and continue to enjoy trail running in nature!
The North Face 100
The North Face (TNF) 100 is one of the most well-received distance trail running series across the Asia Pacific Region and includes seven stops in: Thailand, Philippines, China, Japan, Korea, Hong Kong and Singapore (in this coming 26 November 2016!).
MSIG Action Asia Events
Action Asia Events is bringing trail runners a premier adventure racing series in Asia. Check out their upcoming trail running events in Taiwan, Hong Kong, Nepal, Malaysia and Mongolia.
Asia Trail Master
Asia Trail Master (ATMs) is an annual series of trail running races, which are open for participation to the general public and take place on the Asian continent. Runners score points in each ATMs race that they finish and in so doing receive a place in the ATMs Ranking. After the final event on the annual ATMs calendar, the runner who has scored the most points will be crowned as that year’s Asia Trail Master champion: overall, per gender and as of 2016 per age group. In addition, persistent endurance runners can aim to claim the honoury title of “Grandmaster” by finishing 6 long distance (+70km) races within 2 calendar years.
No single trail is the same and now you have the tips to discover each trail’s unique terrain and challenge. Enjoy your journey!
Join the revolution and earn your I AM SPARTAN title. Get your #beastmodeon and race outside your limits at the magnificent Bintan Island. Save the Dates for the Spartan Bintan Race– 19th & 20th October 2016! The Spartan Race will put your grit to the test with a challenging 21km course with 35 plus Spartan signature obstacles. Come destroy one of the biggest baddest races! Get ready to pull, push, crawl, roll and climb your way through this tough course – perfect for adrenaline junkies.
Win a free slot!
Great news for JustRunLah! readers. We are happy to be giving away three (3) free slots for the Spartan Sprint and two (2) free slots for the Spartan Beast. Fill in the form below to take part in the contest!
The contest has ended and winners have been notified – Thank you for taking part.
10% OFF Spartan Beast Bintan 2016
Spartan Beast runners, you are not excluded! Enjoy 10% OFF – Use promo code: BEASTJRL2016 during check-out to enjoy the discount.
20% OFF Spartan Sprint Bintan 2016
Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah!subscribers with a discount of 20%! Use promo code:JRLSPRINT2016 during check-out to claim the special price.
The Blackmores Sydney Marathon Festival (SMF) is one of Australia’s largest and most prestigious running events. For its 16th edition this year, the IAAF Gold Label certified race will be happening on 18 September 2016. It has a new course that will be FLATTER, FASTER and even more BEAUTIFUL! Don’t miss out this opportunity to run on Australia’s most scenic route, across the iconic Sydney Harbour Bridge with spectacular views of the Sydney Opera House. What better way to clock your Personal Best? Find out more about SMF from the past participant interview – Mok Ying Rong and 10 reasons why you must take part in SMF this year.
Sneak Preview: Sydney Marathon Festival 2016 Finisher Medal – Full Marathon 42.195km
Holding with high service values, CTC Travel is committed to making your Run’cation as easy and carefree as possible, from booking to trip planning. Book your Sydney Run’cation with CTC Travel (depart from 16 – 19 September), and your SMF race registration and vacation logistics will be fully taken care of by them. More than a race, CTC Travel is showing you what are the activities in the BEAUTIFUL Sydney that thrill runners!
Check out this video for more reasons to join the Sydney Marathon Festival now!
Explore Darling Harbour
Darling Harbour is a must-see attraction before or after the run! It is Sydney’s one-stop entertainment hub with shopping, attractions and great eats! CTC Travel Tips: Don’t miss the free fireworks display on most Saturdays between 8.30pm and 9pm!
Sydney Fish Market & Sydney’s Buzzing Weekend Markets
After Sydney Marathon Festival, head over to the Sydney Fish Market for the freshest seafood. CTC Travel Tips: The oysters are a must-try!
For fresh local produce and food, visit the award-winning Carriageworks Farmers Market. CTC Travel Tips: Grab delectable dumplings and pancakes from the celebrity chef Kylie Kwong!
Chef Kylie Kwong at Carriageworks Farmers Market. Photo Credit: Fiona Morris
If authentic local markets are your things, visit The Rocks Markets, Paddington Markets and Bondi Markets for trendy fashion and accessories, emerging designers, arts & crafts and more.
Indulge in Sydney’s thriving café and food scene
For fabulous café fare, head down to The Grounds of Alexandria. CTC Travel Tips: To indulge your fatigued body after a run, grab Black Star Pastry’s acclaimed strawberry watermelon cake and pastries!
Photo Credit: Black Star Pastry
And for the health conscious, visit Agape Organic for healthy pizzas laden with pumpkin, pesto and more.
Experience Sydney’s famous beaches
If the sand and surf are what you love, head over to one of Australian’s most famous beaches, the Bondi Beach. CTC Travel Tips: Have a morning swim and soothe your muscles at the world-renowned Bondi Icebergs Pool!
CTC Travel Tips: These aren’t enough? Extend your stay with three optional tours!
Rest and relax in the Blue Mountains
Visit Blue Mountains for the freshest eucalyptus-scented air, breath-taking views and the quaint Leura Village!
Savour world renown wines and food at Hunter Valley
Pamper yourself after a run in this Australia’s oldest wine growing region. Wine and dine your way through Hunter Valley, hop on a hot air balloon, taste cheese and chocolates!
Photo Credit: Destination NSW
Enjoy thrilling adventures at Port Stephens
For the adrenaline junkies, don’t miss Port Stephens! You can watch dolphins (all year) and whales (May – November) at play. Also, try the quad bike and sandboard down the largest coastal moving mass in the Southern Hemisphere.
Photo Credit: Port Stephens Watersports
CTC Travel Tips: For a road-trip lover,
Road tripping along the Grand Pacific Drive
Enjoy the delightful coastal drive and take in the sight at the magnificent Sea Cliff Bridge!
Photo Credit: Tourism Illawarra
These can be your itinerary!
Book now 4D3N Sydney Marathon Festival with CTC Travel or call 6216 3456 or 6536 3345 (CTC Run’cation Team) to enjoy these pre-race inclusions:
6-weeks training program
Mizuno long-distance running shoes*
Fitness Assessment*
*For signing-up from now till the closing of registration, while stocks last.
Package Includes:
4 nights stay at local 4* hotel or smilar
Daily breakfast + 1 buffet dinner
Arrival / departure airport transfer (with stops at ASICS Sport & Leisure Expo)
One way transfer to race starting point (full / half marathon)
Marathon registration
Return airfare on Scoot
Commonwealth Travel Service Corporation Pte Ltd
133 New Bridge Road
#03-03 to 06 Chinatown Point S(059413)
Free n Easy Travel Centre
6536 3345 [email protected] www.ctc.com.sg
An ultramarathon is any race longer than the marathon’s 42.195km. So…
“If I’ve completed a marathon and have run a few additional meters before, during, or after the race, then I’ve completed an ultramarathon.”Sounds right!
“If I’ve taken a wrong turn on a long training run and, through a combination of running and walking, have covered more than 42.195km, then I could call myself an ultramarathoner.” Sounds right too!!!
Still, while both of the above scenarios technically make you an ultramarathoner, it would be somewhat disingenuous to call yourself one after such an effort.
Ultrarunning is built upon the community and the“spirit of the sport”, rather than self-recognition and technicalities. With that in mind, there’s a second, implicit criterion that should be met before calling yourself an ultramarathoner: the INTENT TO COMPLETE an ultra distance which is MUCH MORE than 43km. Read on to find out the benefits of ultra running!
#SlowlyButSurely
A good reason to switch from marathons (to ultras) is because in ultras you have to think about more than just splits and ticking off miles at a certain pace. I think it reconnects you with running in a way that a marathon doesn’t.
#UltraRunningCommunity
Training for and racing ultramarathons also connects you with a new group of friends. Most folks who have crossed over from sub-ultradistance road racing have found a tight-knit but welcoming community. Not only are these runners welcoming, they are the invaluable resource. Ultra runners are often eager to share the trail with anyone dipping his or her toe into the ultra world. They have the most up-to-dates info about the running shoes with the best cushioning support, the hydration bag with the best compatibility and the most powerful energy gels … and more!
#RunForGoodViews
Getting ready for an ultramarathon is a great excuse to get off the pavement and up into the hills. While you’re up there you might just see spectacular things. The advantages of training for trail ultras over road marathons are the beauty of the trails, the shared trail time in remote areas, and the peaceful feeling of training with the mindset that you can run forever!
#BeInspired
In attempting to do what so few people have done, you may end up inspiring yourself. In ultramarathon, you will learn that the mind is a very powerful thing, and it’s generally the only thing standing between you and something incredible. You can always do more than you think you can. Go find out if this is right!
So you want to run an ultramarathon?
Great news! There is a massive increase in ultramarathons in Asia!
Many of us have a problem keeping that ugly bulge away, especially as we get older and our metabolism dwindles. Even with exercise, that stubborn lump of fat can prove to be a feat to get rid of. So what causes the formation of our tummies and what are some ways we can keep them at bay?
3 major causes of belly fat
1. Lack of exercise
Most of us are highly busy individuals and it is not surprising that they do not get enough exercise in their daily lives to burn off those excess calories. We get home too late, we are too tired, we choose to indulge in more food and sleep. Getting rid of the belly requires a lot of determination and some effort to actually take that first step to becoming fitter, which is unfortunately not the strong point of many of us.
2. Lousy food choices
With so many delicious but super unhealthy food options in Singapore, many of us resort to the most convenient way of just eating whatever is available and tastes good. We disregard the inclusion of vegetables in our meal, omit that piece of fruit thereafter and instead, sometimes choose desserts like ice kacang (shaved ice dessert), and goreng pisang (battered deep-fried bananas). As the ratio of so much fat in our diet is so much more as compared to the amount of exercise we do, it becomes a tummy that we cannot hide.
3. Lack of sleep
While we should be getting at least seven to nine hours of sleep a night, many of us don’t. And when we don’t get enough rest, what happens is that our level of cortisol (stress hormone) increases and causes us to crave sugary foods. With this in mind, the imbalance in the level of our stress hormone will also make it more difficult to get rid of that dreaded belly fat.
3 proven ways to get rid of the belly fat
1. Eating more protein
Consuming more protein in your diet has proven to reduce cravings by 60% boost metabolism by 80 to 100 calories per day and help you eat up to 411 fewer calories each day. In fact, besides helping you to lose that belly fat and overall weight, protein can also help in avoiding a weight regain if you ever decide to abandon your diet. Do take note though to consume unprocessed proteins. If they are smothered in too much sauce and seasonings, everything will be for naught.
2. Do aerobic exercises
If you haven’t already heard, spot reduction is not possible. Those who have tried did not see any significant loss in fat after a few weeks of intensely training that one particular spot on their bodies. Go for a run, a swim or even brisk walk around your neighbourhood for at least 30 minutes a day. You will start to see a change in your body shape, a flatter tummy and feel better after a couple of weeks.
3. Consume fewer carbs and more fibre
When you are trying to get rid of belly fat, or any fat in and on your body for that matter, diet is of the utmost importance. Eating less carbs will ensure almost instant results as low-carb diets lead to quick reductions in water weight. Apparently, low-carb diets specifically target the fat in our belly, and around the organs and liver which will lead to lower visceral fat and a healthier body. Avoid refined carbs as much as you can to keep your protein levels high.
I took a 3-week hiatus from my weekly races. I was glad to have some time to recover from the injuries I had sustained. Still, I got back to running short distance at slower pace by mid-week. One week before the SSBR & AHM (quite a mouthful in full so I am using the acronym instead), I went to Marina Square Mall to collect the race pack and was greeted by a long queue. I quickly joined the queue for the Half Marathon. My running buddy, Chia SY, was on his way too and he soon joined the other queue as he had opted for the 5 km fun race. We also met Zhi Yong and Yvonne Siew from JustRunLah who are the creator and ambassador of the Performance Series respectively (next in October !). They definitely looked very fit and trim in person too !
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On reaching...the queue
Race Pack Contents
With JRL Team (by Chia SY)
After collection ! (by Chia SY)
This SSBR & AHM event was the 24th edition and it had skipped last year. Loyal runners appeared glad to have this back and many had praises for this round vs last year’s based on comments after the event. It is my first year in this though. It featured two competitive categories – the 21km Army Half Marathon and SAFRA 10km Race, as well as two non-competitive categories – the SAFRA 5km Fun Run and Families for Life 800m Challenge.
Singapore Armed Forces (SAF) Operationally Ready NSmen (ORNS) and those who have completed their ORNS training cycles enjoyed a significant discount of over 75 percent on registration fees for the 21km, 10km and 5km categories. Their immediate family members and also those of SAF active servicemen enjoyed more attractive registration packages from as low as $9 for the 5km category onwards. This, I think, was a plus point too, for attracting the over 42000 participants as reported after race day. I had no idea of the final number at that time in the queue, but I was prepared for long queues for race packs, after having done this for the 19th time this year for the competitive races. It took about half an hour for me to reach the counter and the pack was handed over in less than 3 minutes.
The race pack besides containing the usual, also had an event guide that showed information on the programme, carnival layout, instructions on race day, bib, route map, pacer information etc. Very comprehensive. Still, many might have also appreciated the online version available more, and also the road closure details on the site, nearer race date.
Route Map (SSBRAHM Website)
On Friday, the annual haze came back with a vengeance and within 24 hours, it already hit the unhealthy level in the region where I stayed, threatening the cancellation of the event as the day’s PSI crept up. On Saturday, it dipped a bit but the acrid smell lingered in the air. I believed like me, most runners were praying/hoping that the weather would improve by Sunday morning somehow. I tried to sleep earlier that night but still ended up sleeping near midnight and woke up at just after 3 am. The organizer, in view of the haze condition, had given clear guidelines (Kudos to them) on how they would proceed depending on the 3 hour reading of the pollutant indicator. I checked the PSI for 3 am, and it was at moderate level so I knew we would proceed. Yeah ! (This was also confirmed on their website at 3.10 am that morning. In addition, I received the sms from the organizer that it was all systems go at about 4.11 am, when I was on my way already to the venue.)
I drove to the Raffles City Mall car park, and made my way to the venue, just in time to hear the DJ counted down from 10. But the crowd was huge and it took a long 7 minutes before I crossed the official start line.
For the first 8 km, I felt good and ran at a comfortable good pace, overtaking folks throughout the 8 km. I was also counting my blessings that the haze didn’t worsen overnight so I was ready to enjoy the race.
The first hydration point seemed a bit sudden. I spotted it, but I didn’t stop. A few runners ahead had shot past the point some distance before realizing they had missed the hydration point. A few backtracked and a few just muttered darkly under their breath. This was one race where I saw that at every hydration point, the runners were all packed (usually 3 persons deep) around the hydration points along the whole stretch of long tables, each time. Hydration points were available every 2 km or so. I stopped only at 4 of these points not wanting to add to the layer. Besides water, there was 100 plus provided at some stations though I only managed to get them at one station only. Towards the end, I saw some volunteers handing out bananas too. I skipped that too.
I must have missed the first few distance markers somehow too for first 3 km. I saw the 4 km marker and after that, there were clear distance markers every 1-2 km.
The frustration of the runners came after the 8 km mark. We hit the bottlenecks one after another where we actually had no choice but to shuffle slowly across. The runners this time too were also rather vocal, perhaps because of the vigor and youthfulness of the majority of the runners. But it was just pure vocal venting. No one was pushed nor any kind of mishaps happened. Everyone was still pretty good natured though a few voiced the same thoughts I had. No more PBs for this race ! I counted 3 major bottlenecks and 2 minor ones in that short, about 2 km or more stretch. One stretch was just beside the reservoir water where a barrier separated us. I saw the narrow corridor on the other side of the barrier and entertained thoughts of ‘Spartan climbing’ over and running along the inside, free of the crowd. But it was just for brief relief. I dismissed the thought almost as immediately.
By that time though, I had lost the original rhythm but tried to make the most out of it. The strange thing at that time was that I was still able to overtake folks throughout. (Later, I realized it could be due to just the sheer number of participants.) It was getting rather humid and slowly warming up too.
When I reached the finishing point, we were separated into the 10 km and the 21 km category to collect our finisher medal and Tee. It was then I realized that the majority of the runners I was running with, then, were from the 10 km category, as they all branched towards the left. No wonder they looked so energetic !
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Start Line (SSBRAHM timeline)
Kevin at the Start...
Ah Siao doing his 'virgin HM'
Pacers (Running Shots)
Pacers (Running Shots)
The inflated obstacle for fun run (SSBRAHM website)
Such a crowd near finishing point...(Running Shots)
Teacher & Student
Young Soldier and team
Kevin & Spiderman
Finisher Tee
The Half Marathon Medal
Reverse side of Medal
We were also rewarded with one can of 100 plus and one banana. I thought of asking for one more can when I saw the volunteer glaring in response to someone else who had just asked before me. He seemed to be saying, ‘how dare you ask for one more can?’ and pushed the can instead to next in the queue, me. I thought well, probably instructions were given clearly and they must be really short of 100 plus due to the huge crowd this time. Still, probably they could be nicer about explaining the shortage or limitation.
Overall, for a crowd of over 42000 strong, the event was well organized. To make it even better, it would be great if there were more controlled waves, perhaps for a third of the mass who might be wanting to run a good competitive pace though not podium finishers, given the narrow stretches at certain parts of the route. The route was fairly straightforward and though there were loops, I didn’t find it dull but enjoyable to take in the fresh air in the early dawn period. I liked the design of the medal and it is of good quality. I read about a couple of folks getting the wrong distance medal and hoped they could be exchanged by the organizer somehow. The timing was also released very efficiently, within a day, despite the volume. It is one of the highest value for money race so far. I am sure many, like me, would look forward to the next one too.
Probably because of the sheer numbers attracted this year, I also realized from FB photo posts, that a number of my FB friends who are into running, were also at the race. One of them is still serving in NS and he did a superb quick time given that he had also participated in the 12 km PUMA race the night before. Happy for him that he had a personal best time of 1:43, and achieved targets together with his pals in his Armour unit. And my buddy also bumped into his ex-student and his girlfriend. Another seasoned runner also went with his buddies and even posed with Spiderman. And those in front would probably not miss the awesome character, Ah Siao too. (Photo credits are due to my FB Friends : Chia SY, Danny Stamina, Kevin Tan CS, SSBRAHM- timeline photos and Running Shots !)
Runners may be loners at times, but they are not lonely and know when to have a good time, especially during and after races too (just look at their smiling faces) ! For me, this half marathon is also a prep for my next huge challenge, Spartan Beast ! But a few more races before that too. Till then, run happy, run safe !
A little, yet stunning, reservoir with large open field, great views and plenty of options nearby – all making for an east Singapore runners’ favorite.
One of Singapore popular recreation areas, Bedok Reservoir is well used among Singapore running community and many running events were held here. And certainly, this iconic running spot is chosen as the next venue of The Performance Series on this coming 9October! Read on and find out 3 reasons why runners love Bedok Reservoir!
Open space and tranquility
A full loop (4.3km) of the sealed perimeter road around the lake is traffic-free and it has beautiful scenery! With more than 14000 wetland plants added along the reservoir as part of the Active, Beautiful, and Clean (ABC) Waters Programme, Bedok Reservoir features a diverse mix of flora and fauna. And thanks to the greenery, runners can enjoy the untainted air and get the experience of running through scattered trees and spot rare bird species. For something extra, make a very-early-morning run at Bedok Reservoir to catch the sunrise! Don’t worry about the visibility as the reservoir is well lit and the stunning views of the morning sunrise are the icing on the cake!
#Runner Tips# Experience a refreshing sense of tranquility at the floating deck, situated near the Activity Mall event site, which offers a spectacular view of the reservoir.
Early morning @ Bedok Reservoir, by Ranjith (Feb 2015)
Mixed terrains
Circling Bedok Reservoir are several paths, some of which are paved, others are packed gravel, which makes Bedok Reservoir an enjoyable and interesting running circuit.
#Runner Tips# The route is generally flat and it can be your perfect training ground for faster runs and fartlek training.
Early morning @ Bedok Reservoir, by Ranjith (Feb 2015)
Accessible with plenty options
It is conveniently located with many ways to get there. Runners can leave their cars at the car park near to WaWaWa-Bistro by the Reservoir. For those who are taking public transport, the nearest station is Bedok (EW5) and the nearest bus stop is on Bedok Reservoir Rd, a 7-minute walk from Bedok Reservoir. There are more facilities available. If runners head in a more central direction they’ll reach the toilets, cafes, restaurants, supermarkets and coffee shops.
#Runner Tips# Do your weekend long run here and save your hassles to carry a water bottle when there are three hydration points at Bedok Reservoir.
So Bedok Reservoir has all in a relatively compact space and it’ll help you achieve your personal running goals. Sign up The Performance Series Race 4 – Bedok Reservoir (9 October 2016) and experience this yourself!
The Compressport 100 Malaysia Series consists of 2 events; The Penang Series in August and The Semenyih Series in November. I had initially registered only for the Semenyih Series after a friend invited me to join them for that. Some time after that I got to know of the combo challenge which includes the Penang Series hence I registered for that as well. Both series offer 25km and 50km challenge and I took the 50km option for both.
Preparation
This being my first overseas Ultra Trail event, there were a couple of stuff that I would need to get e.g. the jacket, emergency blanket etc as these were listed as mandatory for the 50km runners.
I also did some off road running in preparation for the event and the MSIG Singapore Action Asia 50 which I completed in under 9hrs was a rather good gauge on how prepared I was though I knew the elevation in Penang would be almost 3 times as much as that.
Pre-event
I flew to Penang with Tigerair while most of my friends went with Air Asia. As I arrived at Penang first, I waited for them at the airport before proceeding to our hotel together. That would also be my first experience with Grab Car and I was pleasantly surprised that the trip from the airport to our hotel cost only RM11.
Gatherings at Penang Airport
Almost all runners stayed at the U Hotel as they had a tie-up with the event organiser to provide shuttle bus to and from the event site on event day. So after checking in, we went to George Town area to collect our race packs, which was hassle free and fast, before going for some Penang delicacies and massage. I had expected to be told of the race route at the REPC but was told route is simple so there will not be a race route provided. After getting some bread and water for our hydrations for the run at nearby Tesco, we returned to the hotel for the night.
Event day
As the transport to the event site was to leave at 0400hrs, we woke pretty early for it. The hotel provided us with a meal pack that consisted of a bread, a packet of Milo, a small banana and a granola bar. I just took the banana and bread as I was worried the Milo might not agree with my stomach so early in the morning and the thought of doing business in the wild out there is well, not very appealing.
Prior to departure to event site
We arrived at event venue, which was a school; Sekolah Menengah St. George at around 0445hrs. Us 50km runners had our mandatory gear check while the 25km runners did not have to. As the flag off was only at 0630hrs, we just lazed around to get more rest, took some photos while waiting. At about 0600hrs, the organisers started their race briefing. As no race route was provided, what I basically heard was follow the red/white tapes along the way and marshals will be stationed at critical junctions to direct us. So at 0635hrs, the run was waved off with lightning streaks seen above us. An omen of things to come?
Mandatory gear check for 50km runnersPre-run shot
First 3km was pretty straightforward as we were running on road but from 3km onwards, the elevation started to come in. From 3km to 9km we got an elevation of about 470m which was very taxing on my legs and we entered the trail proper around the 5km mark. That was when it started to pour too. But as we were inside the vegetation, I nary felt the rain though it got abit cold but I decided against taking out my jacket as it would slow me down and it might get stuffy in it later. Plus, the path was very narrow, so if I were to stop I would be blocking the runners behind me and potentially create a hazard for everyone.
Off we went into the mountain
At about the 8.5km mark, I saw a few of my friends standing together. It turned out Eugene hit his head on one of those low lying branches/collapsed tree trunks (which was aplenty) and was bleeding from his head. They were trying to stem his bleeding until they can reach CP1 which was about 1km away. After some wrapping using his buff, we proceeded on.
At CP1 I grabbed some coconut juice while the medic attended to Eugene. The medic did not seem to know the appropriate way to bandage the wound so in the end I think we did it ourselves after washing away the blood. Though Eugene said he was fine and wanted to carry on, Jaime and Foo overruled him and all 3 of them decided to DNF. When we approached the marshal there, we were told emergency vehicle will take at least an hour to come. I was like why??? If it was really an emergency, wouldn’t the casualty have died by then? So in the end they decided to walk down to the main road before making own way back to event side to collect their bags. I overheard some other runners saying there were more casualties behind and this was just CP1. Oh my.
CP1Casualty party falling out
My Cut Off Time (COT) to depart CP1 was 0900hrs and I managed to leave around 0815hrs, giving me a buffer of about 45mins and the rain had eased by then too.
I was greeted with a wonderful view of a town (presumably Taman Jelita) with a waterway leading out to the sea during my descend. That was also when I realised descending on tarmac and cement surfaces were not easy at all what with my Speedcross 3 which was totally not meant for such surfaces. I had to control my speed and I also slipped a couple of times so I had to go slow. After collecting my ribbon at CP2 I proceeded to CP3 and then it dawned on me I will actually be going back to CP1 which would be CP3 and CP5 later. So after another 400m of elevation, I arrived at CP3 only to find they were already out of coconut juice and food with only water and Coke left. And this was to be CP5 later? What would be left by then?
View of the townCP3
After filling up my hydration bag, I departed CP3 around 1000hrs, giving me a total time buffer of about 1.5hrs as the COT for CP3 was 1130hrs. This section would be the toughest part of the route as we went up Penang Hill with its peak of 742m. Some of the climbs were really so steep that I could only stand and wonder how was I supposed to get up. But went up I did. I tried to make fun of the situation with fellow runners and that in a way helped to lighten the mood and made carrying on easier. With every climb, there were descends and those were killers as well. There were many plants with small sharp thorns just by the trails and I accidentally grabbed one while trying to balance myself. It was a OMG moment and I quickly remove those stuck on my hand hoping none got inside totally. Collected my 2nd ribbon at CP4. After some more seemingly never ending ascends, I arrived back at CP5, which had only water left by now. Not wanting to linger there, I departed around 1230hrs, a good 2hrs ahead of COT.
Another climbMultiple unders and overs of these along the wayCP5
Next section to CP 6 was relatively smooth as we were on tarmac most of the time so I just had to control my descend. It started to rain again, heavier this time but none of the runners stopped or even tried to put on their jackets. I guess we all had the same thinking of not wanting to waste time and we were already wet anyway. I arrived at CP6 and managed to see Lian Boon there. We had a short chat and he told me he hit his head on one of those plants with thorns and the medic was only able to remove some and apparently 1 of those thorns went in so deep that it could not be removed so he planned to finish the run first before seeking more medical help. Somehow it felt surreal that he could be recounting these to me offhandedly and soon he was on his way. I stayed for about 10mins during which the rain stopped, ate some bread, drank coke (no coconut juice again) and left around 1330hrs, which was still 2hrs ahead. I did not refill my hydration bag as I figured it would just be 8km away from the last CP where I can do so. It was a decision I would later regret.
CP6
From CP6 it would be only 16km more, so I boldly estimated I could finish the run by 1630hrs. But my estimation fell terribly apart when approaching CP7, which was the 1200 steps station. We had to cover 1.5km down a long flight of stairs, collect our 3rd and final ribbon, return along the same 1.5km flight of stairs before proceeding to CP 8. As it had rained earlier, the stairs were slippery with many of them covered with algae. Plus the fact that most of us were on trail shoes, the 1200 steps were like a death trap for us. Many runners slipped on the stairs and one even told me he slipped and slide all the way down the flight of stairs and only his hydration bag saved him from injury to his back. So what most of us did was to remove our shoes and carried on with only our socks or barefoot. It was torturous and there was no way we could have did that section with any resemblance of speed. And worst for me, I ran out of water as I was not prepared for that amount of time on that 3km flight of stairs. After asking numerous runners for water and most of them had ran out too, a kind soul did let me have some water, if not I really would have dehydrated there. After that when I saw a garden hose by the stairs, I was desperate enough to simply just drink from there. Yes, that was how thirsty I was. In the end, I took a total of 2hrs just to clear that 3km flight of stairs and I had to readjust my timing predictions as I only managed to reach CP8 close to 1630hrs.
Deadly 1200 stepsWalked down 1200 steps in this stateCP8
At CP8, I filled my hydration pouch to the brim having learnt my lesson and departed by 1630hrs. Though I was still ahead by 2hrs, but I still would like to return before night falls.
Last 7.6km
The last 7km or so was quite easy. I guess after going through the 1200 steps and Penang Hill, everything else would be termed as easy though I felt my left thigh died on me for about 5mins before it came back alive. At around the 46km mark, I came across a magnificent view of Bukit Elvira which somehow made my sufferings so far worthwhile after all.
Magnificent viewPostcard shot
I picked up my pace during this last stretch though I still walked most of the way. I recognised the route I was taking then was actually the route we took while entering the mountains, so I estimated I should be about 1-2km away from the finishing. I did not follow the distance on my GPS watch as the distances sometimes were not that accurate. After hitting the main road, I saw a runner ahead, presumably someone who had completed his run, gesturing ‘2’ with his fingers. As I approached I vaguely heard him shouting ‘2!’, so I asked him was it another 2km more. To my surprise, he said ‘No! 200m only!’ I was like huh? So near already? We were not returning via the same route in the morning? So I started to sprint ahead as I was actually conserving my energy for the expected last 2km. In no time, I crossed the finishing line though I was a little disappointed there wasn’t any photographer there to capture the moment runners crossed the finishing line. I ended the run with a timing of 11hrs 14mins, well under the COT of 14hrs.
I made it
I just stood there for a good 5mins after the finishing line as by now both my thighs went numb on me and I could not move. Someone came over to ask if I needed medical attention but I just waved her off. After my thighs recovered, I collected my medal, finisher tee and coconut juice (like finally right) then I sat near the entrance to wait for the transport back to the hotel. I heard there was food prepared for us but I had no appetite to eat then. After about 20mins, we were told the bus was actually a distance away as it could not wait by the event site. So we walked another 1km or so before we boarded the bus back.
Post event
After showering, I met up with the rest who had completed their event earlier for dinner. Was glad to know Eugene was alright. Lian Boon went to the hospital but the doctor said no thorns were found in his head but he still decided to go for an X-ray once he is back in Singapore.
Reload time
After Thoughts
Positives
Race pack collection was fast.
Race route was scenic at some parts offering some beautiful views of Penang.
Water was available at all stated CPs.
Marshals were stationed at critical points to direct us and some of those locations were really remote actually.
Negatives
Race route map should be given so runners can pace themselves better especially towards the end as we would have known we will not be returning via the exact same route in the morning.
Iron Cross CP, which served as CP1, CP3, CP5 for 50km runners and CP1 for 25km runners should have been adequately stocked knowing runners would be running through it multiple times and to run out of food and coconut juice before it even served as CP3 was really unforgivable.
Medical evacuation procedure needs to be reviewed. To say emergency vehicles can only arrived more than an hour after activation is ridiculous. We were lucky in that we had no serious casualties if not the consequences would be dire.
More could have been done to ensure runners safety. During the route recce, those low lying branches or fallen trees with sharp points could have their danger points removed as runners were not really able to see them with the low light conditions along some portions.
We signed up for an ultra trail event so I cannot understand why the 1200 steps station was included and they should know trail shoes do not handle stairs well. When I asked the organiser, his reply was that the 1200 steps was part of their Penang heritage thus they wanted us to experience it. I do not find this reason for its inclusion logical at all and runners could have injure their back if they were to ever slip and fall badly.
Event organiser adopted a Free Paper Cups policy requiring runners to bring their own cups. If this was done to prevent littering of paper cups along the route so be it. But I somehow guess they did this to save on the costs of the paper cups. If being environmental friendly was their aim, they should not have given out packets of coconut juice or cans of energy drinks at the CPs as these can be seen littered all along the race route. Then what is the difference between this and using paper cups?
Conclusion
I cannot speak for the 25km route but I have to say the 50km route is not meant for beginners or runners without adequate preparation; mentally and physically. The seemingly never-ending hills and slopes can be mental killers. The route was also very taxing on your legs with some runners telling me they were feeling their knees halfway already. However if you are sufficiently prepared and if the organisers can improve on their logistic and medical arrangements, I would say you can go for this as the view on top was really stunning.
Let’s see if I will be there at the Semenyih series.
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