Philippines 2019 30th Southeast Asian (SEA) Games Marathon Results

The 2019 Southeast Asian Games, officially known as the 30th Southeast Asian Games or 2019 SEA Games and commonly known as Philippines 2019, a biennial regional multi-sport event which was held in the Philippines from 30 November to 11 December 2019.

This edition was concluded at the New Clark City Athletic Stadium on 11 December 2019 and was most notable for being the first edition to include esports and obstacle course as well as having the highest number of sports in the history of the games, at a total of 56.

Host country Philippines emerged in the medal tally as the overall champion for the first time in 14 years, breaking its own medal count record in the 2005 Southeast Asian Games, followed by Vietnam and Thailand.

All 11 members of Southeast Asian Games Federation (SEAGF) took part in the 2019 SEA Games, including 🇧🇳 Brunei, 🇰🇭 Cambodia, 🇮🇩 Indonesia, 🇱🇦 Laos, 🇲🇾 Malaysia, 🇲🇲 Myanmar, 🇵🇭 Philippines, 🇸🇬 Singapore, 🇹🇭 Thailand, 🇹🇱 Timor-Leste and 🇻🇳Vietnam.

Below is a recap of the Marathon results over the past 3 editions.

Highlights from the marathon race:

See below results in text:

Marathon Men Results
SEA Games Record:
Eduardus Nabunome (INA) 2:20:27
Jakarta, Indonesia 19 October 1997
Philippines 2019 Malaysia 2017 Singapore 2015
30th SEA Games 29th SEA Games 28th SEA Games
1st Agus Prayogo (INA)
2:26:48
Soh Rui Yong (SGP)
2:29.27
 Soh Rui Yong Guillaume (SIN)
2:34:56
2nd Namkhet Sanchai (THA)
2:27:18
Agus Prayogo (INA)
2:31.20
Boonthung Srisung (THA)
2:35:09
3rd Muhaizar Mohamad (MAS)
2:33:08
Muhaizar Mohamad (MAS)
2:31.52
 Hoàng Nguyên Thanh (VIE)
2:37:10
4th Pasaribu Welman David (INA)
2:33:47
Tan Huong Leong (MAS)
2:32.12
 Hamdan Syafril Sayuti (INA)
2:38:50
5th  Zabala Jerald (PHI)
2:37:20
Asma Bara (INA)
2:40.25
 Eduardo Buenavista (PHI)
2:39:26
6th  Nerza Anthony (PHI)
2:39:28
Kuniaki Takizaki (CAM)
2:42.22
 Kuniaki Takizaki (CAM)
2:42:39
7th  Lim Wei Xiang Gordon (SGP)
2:46:31
 Mok Ying Ren (SGP)
2:44.31
Thu Soe Min (MYA)
2:43:26
8th De Deus Maia Romenio (TLS)
2:50:12
Bùi Thế Anh (VIE)
2:49.24
Ashley Liew Wei Yen (SIN)
2:44:02
9th  Loh Yuting (SGP)
2:51:44
Sathean Tritipwanit (THA)
2:52.45
Ma Viro (CAM)
2:55:49
10th Kuniaki Takizaki (CAM)
2:53:34
Vu Van Son (VIE)
2:58.39
 Bùi Thế Anh (VIE)
2:59:39
11th Ma Viro (CAM)
3:00.18
12th Zin Min Htet (MYA)
3:06.10

 

Marathon Women Results
SEA Games Record:
Ruwiyati (INA) 2:34:29
Chiang Mai, Thailand 13 December 1995
Philippines 2019 Malaysia 2017 Singapore 2015
30th SEA Games 29th SEA Games 28th SEA Games
1st Hallasgo Christine (PHI)
2:56:56
Mary Joy Tabal (PHI)
2:48.26
 Natthaya Thanaronnawat (THA)
3:03:25
2nd Mary Joy Tabal (PHI)
2:58:49
Hoàng Thị Thanh (VIE)
2:55.43
Mary Joy Tabal (PHI)
3:04:39
3rd Pham Thi Hong Le (VIE)
3:02:52
 Natthaya Thanaronnawat (THA)
2:58.17
Hoàng Thị Thanh (VIE)
3:07:14
4th  Janthachit Linda (THA)
3:04:41
Jasmine Goh (SGP)
3:14.36
Lâm Thị Thủy (VIE)
3:14:10
5th Teoh Dong Xiang Serena (SGP)
3:14:38
Lê Thị Thoa (VIE)
3:27.53
Aye Myint Myint (MYA)
3:16:02
6th Cho Zin Mar (MYA)
3:30:38
Rachel See Boon Lay (SGP)
3:46.41
See Boon Lay Rachel (SIN)
3:18:14
7th Natercia Ximenes Maia (TLS)
3:23:38
8th Neo Jie Shi (SIN)
3:35:54
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Top 9 Coolest Running Marathons in the World

The desire to run a marathon comes with challenges. You need to be committed to the efforts you need to make before submitting on a marathon. You need to train yourself to run for longer and longer distances.

 You need to push your limits and train yourself to be in your best shape. But you also need to maintain your motivation level high. Resilience and passion are key ingredients for a successful marathon. 

There are plenty of choices, marathons being organized across the whole world. Depending on what challenges you are up to, you can choose from a marathon in Africa, Europe or the USA. But some of them are more remarkable than others.

Whether it is the scenery, the vibe or the support you get from organizers, here are the top 9 coolest running marathons that will warm your heart. 

The Big Sur International Marathon

What can be better than a run along the Pacific coastline? The Big Sur International Marathon is a running competition held annually in California, United States of America. You have up to 6 hours to complete it. This year the marathon had over 3000 participants from all over the world.

Along the 34 kilometers race, you have the opportunity to see amazing landscapes. It comes with a lot of challenges, too. You will have to run on rolling hills as well as rocky cliffs. You will get to see Hurricane Point, which is one of the highest points in Big Sur. The ocean and the amazing landscapes offer you a unique experience that inspires and motivates you to challenge you even more. 

The Los Angeles Marathon

If the Big Sur International Marathon offers you unique landscape views, the Los Angeles Marathon is being held within the city. The LA Marathon is 26,2 miles long and includes one of the most important and iconic travel attractions in Los Angeles.

When running you will get to see the Hollywood sign, Capitol Record Tower, TCL Chinese Theater and even the Walk of Fame. What is great at this marathon besides the run in the city?

The amazing crowds that make so much noise that they motivate you to finish the race. High schools in Los Angeles have even established a Cheer Alley where they play music and encourage all the runners to go beyond their limits.

Schneider Electric Marathon de Paris

This marathon helps you familiarize yourself with the impressive Paris. Being established in 1896, it is among the most important marathons held in Europe. It attracts thousands of participants every year, this year having over 49,000 contestants.

The marathon has its starting point at Champs Elysees and ends along Avenue Foch. While running, you will get to see the Louvre, the Eiffel Tower and the Bastille, one of the most iconic landmarks in the capital of France.

The best thing that motivates you along with the elated crowds is the fact that you will finish the race with the Arc de Triomphe in front of you. 

Uganda International Marathon

This marathon is about being kind. It is not just a usual marathon, but one that aims to build a strong community spirit. It is one week long and it challenges all runners with its dusty roads and high temperatures.

However, the sights are so beautiful that you will forget the heat. You will get to see Lake Victoria, one of the African Great Lakes. This marathon is different from the others because it is a crowdfunding event.

During the week spent in Uganda, you can get to see the local communities that surround the race trail and become involved in projects that aim to support them. It is kind of like a do-good, feel-good marathon. 

Loch Ness Marathon

Well, doesn’t it sound interesting only after reading its name? We all have heard about the Loch Ness monster and all the tales and mysteries that surround this legend. Being held annually in Scotland, it gathers every year over 8,000 participants.

Its trails are far from the city, so you will get to enjoy the amazing scenery of Highland. The marathon route is remote and it offers you the calm and tranquillity you need.

Patagonian International Marathon

If you are up to big challenges, then the Patagonian International Marathon is a perfect choice. It offers flabbergasting sceneries with glassy lakes and bright blue glaciers. Being held in Chile, it has the standard marathon length of 42,195 kilometers.

You will get to see iconic landmarks in Torres del Paine National Park and experience hostile weather conditions. Be prepared for temperatures between 2 and 10 Celsius degrees and snow, rain and winds.

Antarctic Ice Marathon

If you are up to even bigger challenges, choose Antarctic Ice Marathon. It is one of the marathons with the most extreme weather conditions. You will begin from a point which is 600 miles from the South Pole and this detail is thrilling.

The temperatures can hit even -20 Celsius degrees so if you are not correctly equipped, you can have serious health problems. At some point, the winds can hit 300kph, making it hard and challenging even for the fittest and most experienced runners. 

Great Wall Marathon

For sure you have heard about China’s most iconic landmark, the Great Wall. And yes, this marathon is being held on the stairs of the Great Wall. Being challenging because of its terrain and lots of staircases, no one crowds to compete. In 2019 the marathon had a little over 600 participants.

Even if you are an experienced runner, this marathon can be a real challenge for your muscles and force. Steep staircases and trails can double your usual running time. But the motivating crowds and amazing scenery are worth it. 

Kauai Marathon

If you have always wanted to go to Hawaii, this is your chance. Kauai Marathon offers you the best Hawaiian experience. Although the weather is hot and the trail is hilly, organizers know how to make you feel better. They have Taiko drum troupes along the trail that motivate you to push your limits.

You will also see hula-hula dancers that will make you feel like you are on a vacation. The amazing landscapes are inspiring and beautiful. You will run through tropical rain forests, see volcanoes and white beaches. And in the end, there is a beach party for everybody. 

Conclusion

If you want to push your limits, then these 9 coolest marathons should be among your choices. You can choose from tropical and wilder marathon to challenging and hilly ones. There are also marathons organized within cities where you will see iconic landmarks while running. 

Guest author: Becky Holton is a journalist and a blogger at assignment service uk. She is interested in education technologies, australian assignment help and is always ready to support informative speaking at resume writing services. Follow her on Twitter.

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Race Review: Hackney Half-Marathon 2019 in London, UK

Hackney Half Marathon
Hackney Half Marathon

Some races are full of fun and joy, others could happen to be hard. The London Hackney Half-marathon from Virgin Sport was both at the same time. It was really fun but the toughest race for me, to the moment; after all, it was the first half-marathon for me.

Getting to the start village
Getting to the start village

Preparing to the race

And since it was the first one, I prepared a lot for it, at least I thought so. This April and March were record-breaking in terms of weekly mileage: from average 30k a week, it went up to 40-45 at the beginning of spring and hit whopping 60k to the end of April. I also made my PB on Oxford’s Parkrun as well as made a decent 1:40:00 negative-split workout with nearly 20k in one go. The race took place on 19 May, and I reserved about two weeks of a good trimming and decreased the intensity of the exercises.

Overall I felt quite prepared, despite a little logistical complication that I had to go to London a day before and stay a night at the hotel. It would be wrong to say that exactly this factor played a bad joke with me, but I definitely underestimated how tiring it could be: to take a train from Oxford, then find the hotel in outskirts of Hackney borough, then try to get asleep with other hotel residents not being quite keen on waking up early tomorrow and therefore playing, drinking & having fun on Saturday night, and finally, wake up at 6 AM to get a quick breakfast, shot of coffee and a warm-up to the start village. But here we go.

The race and its organisation

Numbers first: there were more than 16,000 participants (if any trust to the official results), but definitely much more people overall participated in this event, just check out their blog for details. Without any doubt, it was the biggest race in my modest running career, so far.

Hackney Half starting village
Hackney Half starting village

Nevertheless, the race was very well organised, as well as the starting village. Perfect timing, very spacious and well accessible area, all necessary facilities and whatnot. The course was very flat: just some rolling hills and a couple of bridges, which is absolutely typical for London. My Garmin watch measured only about 67m of elevation for the entire race. Here is the official course map, by the way:

The runners were assigned a starting gate letter and were informed in advance about an approximate time of their gate to open & cross the start line.And here was my second fault: I have totally forgotten what was the estimated race time I registered to the race. Eventually, it appeared that I was placed somewhere around 2:00:00, with my planned 1:35:00-1:30:00. What is more, I haven’t even thought it mattered to me. Before we started running. Before I actually realised that I have to overtake every single person in front of me, just to run my comfortable pace. But, of course, it was too late, so the first half of the “half” I was in a rush trying to get to the front and meet the group of interest to run my planned ~4:20min/km.

Needless to say, these extra movements had a cost, and to the middle of the race, I was behind my planned time and had to go faster. Got to the red zone before I actually wanted. Got starving for oxygen & glucose and therefore suffered the last mile. My perfectly trained negative-split style didn’t work for me. The locals representing Hackney’s community did a great job, I honestly appreciated their cheerful and welcoming support.

Surprisingly, the results that were sent to me nearly instantaneously (they appeared on my mobile literally when I got it back from the baggage drop) were much better than I could have hoped for. 1:33:31. Right within the goal’s limits.

Here is my Strava track after the race, with detailed splits and HR: https://www.strava.com/activities/2380220358.

What can be improved

If you’d ask me, I’d take this question personally — the preparation plan, logistics of getting to the start village and the race tactics. Not so much for the organisers though: I think they did their job really well. Managing such a crowd isn’t an easy task, and the overall atmosphere of fun & celebration of running strongly stayed in the air. Maybe some little things like shuttle buses from London train stations could help at some point. Otherwise, Virgin Sports deserve big thanks and a great portion of respect.

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Gold Finish at 30th SEAG for PHI Tracksters

CAPAS, TARLAC – Team Philippines ended the 30th Southeast Asian Games Athletics Meet on a high with two champions successfully defending their gold medals Tuesday at the New Clark City Stadium.  The 11 total gold medals are more than double the five captured in the last edition of the games in 2017 in Kuala Lumpur.

Eric Cray topped anew the 400-meter Hurdles in 50.21 seconds.  Taking the silver was Edwin Binsar Halomoan of Indonesia (50.81) followed by Quach Cong Lich of Vietnam (51.60).

Aries Toledo then snared the 11th and final gold as he retained his title as the Best All-Around Male Athlete by topping the 10-event Decathlon with 7,033 points.  Bui Van Su of Vietnam (6,911) snatched the silver from Filipino Janry Ubas (6,769) after topping the final event the 1,500-meter run.

The team also picked up three silvers and four bronzes for good measure with Joida Gagdao getting one of each.  Gagdao opened the day with a bronze in the 5,000 meters clocking 17:52.17 as a warm up for her favorite event the 3,000-meter Steeplechase in the afternoon where she copped the silver in 10:59.91 behind 5,000-meter champion Nguyen Thi Oanh of Vietnam who timed 10:00.02.

Shot Put winner William Morrison III was denied a second gold in the Men’s Discus Throw as he could only come up with a 51.38-meter effort way behind gold medallist Muhammad Irfan Shamshuddin of Malaysia who threw for 57.29 meters.  Morrison had a chance but he fouled on his sixth and last throw.

Also settling for the silver was Mark Harry Diones in the Men’s Triple Jump.  Diones soared to his best effort of 16.42 meters in his last jump but it was not enough to dislodge winner Muhammad Hakimi Ismail of Malaysia who held the lead since the third round with 16.68.

Robyn Lauren Brown accounted for two bronzes, first in the Women’s 400-meter Hurdles then anchored the Women’s 4 X 400-meter Relay with Eloiza Luzon, Jessel Lumapas and Maureen Schrijvers.  The Men’s 4 X 400-meter Relay team of Edgardo Alejan, Michael Carlo del Prado, Frederick Ramirez and Joyme Sequita took the remaining bronze.

Overall, the Philippines garnered 11 gold, eight silvers and eight bronzes for 27 medals and third place.  Vietnam topped Athletics with 16 while Thailand was second with 12 gold.

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Two More 30th SEAG Gold For PHI Athletics

CAPAS, TARLAC – Team Philippines continued to deliver the gold on Day Four of the 30th Southeast Asian Games Athletics meet with two more to its stash.  Melvin Calano and Clinton Bautista added themselves to the winners circle as the rest of the squad also put in podium finishes.

Calano topped the Men’s Javelin Throw with a heave of 72.86 meters on the fourth of his six attempts.  Claiming the silver was Abd Hafiz of Indonesia at 71.00 but he faulted four attempts while Nguyen Hoai Van got the bronze at 70.88.

Bautista provided a pleasant surprise in the Men’s 110-meter Hurdles as he finished in a dead heat with Malaysia’s Shah Wan Sofian Rayzam at 13.97 but the review gave the gold to the Filipino.  Bronze went to Anousone Xaysa of Laos in 13.99 in probably the closest race thus far.

A third gold for the day was denied as Carter Lilly lost out to Duong Van Thai of Vietnam in the Men’s 800 meters.  Duong’s tactics in the final stretch allowed him to get the win at 1:49.91 compared to Carter’s 1:50.17 while Royson Vincent of Malaysia settled for the bronze at 1:50.68.

The Philippines also earned medals from both the Men’s and Women’s 4 X 100-meter Relays to cap the long day.  The quartet of Zion Nelson, twins Kayla and Kyla Richardson and Kristina Knott finished second while Anfernee Lopena, Bautista, Francis Medina and Eric Cray settled for the bronze.

Thailand and Vietnam continue to rule Athletics with 11 and 10 gold medals respectively entering the final day competition on Tuesday where 13 more medals will be up for grabs.  The Philippines is in third spot with nine on to five silvers and three bronzes.

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Obiena, Knott OK For Golds at 30th SEAG

CAPAS, TARLAC – Host Philippines took a double scoop of gold medals on the second day of Athletics of the 30th Southeast Asian Games at the New Clark City Saturday.  Pole vaulter EJ Obiena and sprinter Kristina Knott also managed to set new records in the process and keep the Philippines in contention for the overall title in the centerpiece event.

Obiena cleared 5.45 meters for a new SEA Games record.  He was already assured of the gold after Thailand’s Porranot Purahong, the previous record holder, could only do 5.20 for the silver.  Iskandar Alwi of Indonesia took the bronze at 5.00 while the other Filipino entry Hokett delos Santos finished fifth and last at 4.60.

Knott was simply blazing on the track as she clocked 23.01 seconds to rule the Women’s 200 meter to set another new SEA Games record.  Placing second was Le Tu Chinh of Vietnam at 23.45 followed by Veronica Shanti Perreira of Singapore at 23.77.

The Philippines then added a bronze on the day’s final event, the 4 X 400-meter Mixed Relay, with the quartet of Reymond Alferos, Robyn Lauren Brown, Maureen Schrijvers and Edgardo Alejan finishing in 3:26.95.  Ruling the race was Vietnam at 3:19.50 followed by Thailand at 3:26.09, just enough to nose out the Filipinos.

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Gold Rush in Day Three of SEAG Athletics

CAPAS, TARLAC – Team Philippines enjoyed its best day yet on Day Three of the Athletics meet of the 30th Southeast Asian Games at the New Clark City Stadium.  The hosts accounted for four gold medals to more than double their haul to seven by Sunday evening.

Natalie Uy claimed the first gold via another splendid performance in the Women’s Pole Vault by setting a new SEA Games record of 4.20 meters.  The silver went to Chayanisa Chomchuendee at 4.05 followed by Chonthicha Khabut at 3.90, both of Thailand.

A new star was then born as Sarah Dequinan crowned herself as the Best All-Around Female Athlete by topping the Women’s Heptathlon with 5,101 points from seven events over a two-day period.  Coming in second was Norliyana Kamaruddin of Malaysia (4,906) followed by Sunisa Khotseemueang of Thailand (4,730).

William Morrison III was next on the golden parade in the Men’s Shot Put.  He heaved the 16-pound metal ball for 18.38 meters on his first attempt and that proved to be unbeatable after six rounds with Muhammad Ziyad Zolkefli of Malaysia (17.03) settling for the silver  and Promrob Junita of Thailand the bronze (16.40).

The Philippines saved the best for last as the quartet of Eloisa Luzon, Anfernee Lopena, Kristina Knott and Eric Cray registered a dramatic rally to snatch the 4 X 100-meter Mixed Relay in 41.67 seconds.  Anchorman Cray received the baton from Knott and he surged ahead to overtake then leave behind Thailand anchor Kwanruntai Pakdee thus relegating them to the silver (41.99) while Malaysia took the bronze (42.40).

It was redemption of sorts for Cray who was disqualified in the Men’s 100 meters earlier in the day due to a false start.  Knott also scored some payback for herself after she missed a sprint double by a hairline by finishing second in the Women’s 100 meters in a time of 11.55 to Le Tu Chinh of Vietnam who became Southeast Asia’s Fastest Woman after clocking 11.54.

In between gold medals, Mariano Masano put up a pleasant surprise with a silver in the Men’s 1,500 meters.  Masano finished in 4:08.27 to trail only champion Duong Van Thai of Vietnam (4:06.63) and beat out bronze winner Yothin Yaprajan of Thailand (4:08.90).

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Hallasgo Wins 30th SEAG Marathon

     CAPAS, TARLAC – A monumental upset welcomed the start of the centerpiece Athletics competition of the 30th Southeast Asian Games Friday morning.  Christine Hallasgo outran heavy favorite and defending champion Mary Joy Tabal in the Women’s Marathon in an intense 42.195-kilometer race that started and ended at the New Clark City Stadium.

     Hallasgo clocked 2:56:56, almost two minutes faster than Tabal who checked in at 2:58:49.  The bronze medal went to Pham Thi Hong Le of Vietnam in 3:02:52.

     Hallasgo made her move in the final 12 kilometers by breaking away from the lead pack that counted Tabal, Pham, Linda Janthacit of Thailand and Odekta Elvina Naibaho who eventually dropped out of the race.  The winning time of Hallasgo was much faster than the 3:06:28 she registered in topping the MILO Marathon Metro Manila Qualifiers last July.

     It was a different story in the Men’s Division as the local bets struggled with Jerald Zabala managing only Fifth Place (2:37:20) and Anthony Nerza following in Sixth Place (2:39:28).  The first Athletics gold medal went to Agus Prayogo of Indonesia (2:26:48) followed by Sanchai Namkhet of Thailand with the silver (2:27:18) and Muhaizar Mohamad of Malaysia with the bronze (2:33:47).

     It is hoped that Hallasgo’s triumph will inspire the rest of Team Philippines as the bulk of the Athletics events fire off on Saturday bannered by EJ Obiena in the Men’s Pole Vault.  Seven other golds will be at stake in the 200 meters, 1,000 meters, Hammer Throw, at Long Jump for Men, 200 meters at Triple Jump for Women and 4 X 400 meters Mixed Relay.

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How I Completed my First Full Marathon in SCSM 2019 (by stargazer)

Note: This race review is dedicated to those slow runners (7.3 min/km or more) and with knee pains, like myself, who want to try a FM but are holding back. However, please read with an objective mindset. What works for me may not work for you.

I was never keen to run a Full Marathon (FM). I do not consider myself an avid runner. So I believed that half marathon is the farthest distance I will run. Also, I have knee pains, which usually come in when I reach the 6 – 7 km mark. Running with knee pains in a full marathon is to me, at that time, was unthinkable.

Why I ran a FM?

Frankly, I was inspired by the late Uncle Chan. If Uncle Chan, despite starting late in running but completed numerous marathons before his passing, surely I should attempt at least once in my lifetime? Also, for a strenuous activity like FM, it is better that I should try it now rather than later, as I am already in my mid 40s. Who knows what happens in the future?

Why SCSM?

Standard Chartered Singapore Marathon (SCSM) is the best race in Singapore if you want to attempt the HM/FM. It is well organized and is the only IAAF Gold Label Road Race in Singapore. It is the only race where you can run in locations usually not quite possible as major road closures are planned and approved. It was also the race where I first did my half marathon in 2017. So it makes sense to do my maiden FM in SCSM after 2 years.

Set Realistic Goals

As a slow runner, I have to set realistic goals. I did not want to set high expectations to stress myself during the run. Enjoy the run, don’t feel stress!

Goal #1: Complete the Marathon, regardless of timing

Goal #2: Complete the Marathon within cut-off time of 7:30 hr

Goal #3: Complete the Marathon in less than 7 hrs.

But most importantly, my priority is: Go home safely with no injuries, regardless if I am able to complete the FM. It is all right to DNF. At most, try again the next time.

Considerations

Full marathon is twice the distance of half marathon. So running a FM will need more than just running regularly. I need to condition myself for the gruelling distance. I need to consider factors such as hydration, refuel needs, apparels and even the meals to take before the FM. Most importantly, I need to find out how to arrest my knee pains when the first symptoms surfaced and prevent muscle cramps along the run. Thus, I started training as early as August not only for endurance, but also to find out the solutions to each of the factors mentioned above.

Dealing with Knee Pain

I tried a few methods to prevent knee pains during running. This included doing stretching or exercises recommended by the ‘experts’ in Youtube and advice from runners. I also tried wearing knee guards during my runs, in the hope that the added stability and said improved blood circulation will alleviate this problem. 

From my 4 months of evaluation, I found this works for me:

1) During the first symptom of knee pain, slow down and stop. Do not go on running.

2) Perform both quad stretching and calf stretching. I put more emphasis on quad stretch as it is an effective way to prevent knee pain.

                

You may read here for more information: https://www.knee-pain-explained.com/quadricep-stretches.html

3) I usually take a minute or so to perform the above stretching during each stoppages before I continue running. And once I hit 7 km, the frequency of these stoppages actually increases.

4) It will be difficult to regain my momentum if I am running at a fast pace after so many breaks. Hence I decided to reduce my pace so that I will have no issue to resume my pace after each stop. For a 10 km run, I am able to run at 7 min/km. For the purpose of the FM, I actually deliberately slowed to 8.4 min/km. It is a ‘stroll in the park’ pace. 

In summary, once you encounter knee pains, stop and perform stretching immediately. Do not wait till another few hundred meters as the pain will probably worsens. 

Training Regime

I am not a keen runner, so I decided to train just twice a week – a short run (3 – 5 km) during weekday and a long run during weekend. For the long run, I planned to progressively increase my mileage by 7 km after every 3 weeks. This worked out that I would have the endurance to manage at least 28 km run 2 weeks before the SCSM. The last 2 weeks were for my body to rest and I covered only short runs in order not to lose the momentum.

From what I understand from veteran runners, I believe that my training regime was not adequate for the FM. Many advocated running at least 3 times a week and hitting a weekly mileage of at least 40  – 60 km. Their training also included short sprints to build up core muscles. Some also signed up for long distance races leading up to SCSM as part of their preparation. 

I had derived at mine so that I do not lose interest along the way. Base on experience, I will definitely suffered ‘burn-out’ if I over pushed myself. In my opinion, there is no ‘best training plan’, as this really depends on individual’s discipline, interest and what he/she wants to achieve in the FM.

Energy Replenishment

Energy gels had always been recommended to be consumed during runs as a mean of taking in carbohydrates. During my training, I consumed 1 packet at every 7 km (45 mins interval). During the FM, I found the most effective replenishment is actually the consumption of real food, such as banana. My stomach ‘crunched’ when I reached 23 km mark and could hardly continue until I ate bananas available at the next hydration station. It is difficult to go on with an empty stomach and I think no gel, which is chemically derived, can overcome this.

Water and isotonic drinks were provided during the run. Personally, I prefer the isotonic drink as it is important to replace loss of electrolytes to prevent cramps. Drinking too much water makes my stomach ‘bloated’ and uncomfortable to run.

You may read up here: https://www.runnersworld.com/advanced/a20814001/marathon-race-day-nutrition-and-hydration/

Pre-Marathon Diet

It is important as the race day looms near, you have decided on a diet or meals which provide you the nutrition you need. I did not specifically have a special pre-marathon diet as I am very particular about my food!

However, I do ensure I do not consume spicy food or curry at least one day before the race. On actual race day, I will take rice as I found it was able to sustain me from going hungry early. Again, diet and meals are individual’s preference. A top local runner claims he consumes a lot of pizzas and pasta just before his marathon!

You may read up here: https://www.healthxchange.sg/food-nutrition/food-tips/what-eat-before-during-after-race

Apparels

Singapore’s weather is hot and humid. You need to be comfortable with what you are wearing during the race. When I started participating in races, I wore mostly shirts with sleeves. As I progress on, I now wear singlets as they allow heat to dissipate and thus keep my body cooler during the run. Marathon is a long distance. Wear the attire which suits you best and you have to determine this during your training.

Do not feel pressured to wear the event shirt. Many of these shirts are not dri-fit. Look at those elite runners – how many of them actually wear the event shirts?

SCSM 2019

This year is the first time SCSM is organized as an evening race. One of the reasons I read is the Sports Officials and IRONMAN Asia are trying to get SCSM listed as one of the Abbott World Marathon Majors.

The event spanned across 3 days:

Day 1 (29 Nov) – The Kid’s Dash category

Day 2 (30 Nov) – The HM, FM and Ekiden categories

Day 3 (1 Dec) – The 5 km and 10 km categories

The FM race route was similar to last year’s edition, bringing the runners through the Central Business District, West Coast Highway, East Coast Park, Marina Bay Golf Course and finally finished at the Float @ Marina Bay. 

Apart from the CBD area where there were pockets of spectators cheering on the runners, many parts of the route were rather monotonous. This is not new to local runners and I wondered how this can be improved.

Plus Points

1) Bag deposits and retrieval were efficient. A big transparent bag, which was included in the race pack, was used to store our possessions. All we need was paste the bib sticker onto the bag and hand it over to the crew. 

2) Provision of hydration was adequate at every 2 km of the route. All stations provided water and most provided 100Plus as well.

3) There were many medical aid stations along the route which could provide needed medical attention to the runners if necessary.

4) Portable lights were used to provide additional light to some parts of the routes which were not well lit.

5) Performers were engaged to hype up the atmosphere throughout the run. Some even continued to perform for us slower runners to the tune of 1 am. 

Photo source: Singapore Marathon Facebook

Minus Points

1) The flag off times for half and full marathons were the same, resulting in congestion even though it was a rolling start. In my opinion, the HM and FM runners could each have started off one hour apart.

2) The Security Officers at the race village were rather strict when they told runners to vacate from the premises. While I understand they wanted to clear the area to prepare for Sunday morning’s runs, I felt they could have handled things better. The runners had just completed a grueling long distance race and naturally needed space to rest. Perhaps a separate tent/area could have been setup where the runners can comfortably rest.

Feedback from Public

There have been much backlash from the general public who were affected by the road closures. Perhaps IRONMAN Asia or the relevant authorities could have been more effective in communicating these road closures before the race. It is not easy to have a race in the heart of the city, passing the iconic landmarks and at the same time, ensuring minimal disruptions and inconvenience to the road users. This is a fine balancing act which the authorities have to consider before giving the green light for an evening race.

My Finishing Time

I completed my first FM in 7:34:31 hr, exceeding the cut-off time by 4 mins.

Although this is not a good result to shout aloud, I took pride that I completed the FM and it was definitely a memorable experience for me. As one veteran runner puts it: “The miracle isn’t that I finished. The miracle is that I had the courage to start.”

I thus conclude by saying that if doing a full marathon is your dream and if it is within your means, albeit you may have certain constraints, do really consider how to achieve that dream by finding solutions to remove your constraints.

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SCSM 2019: My First Full-marathon Experience!

I signed up for the SCSM full marathon because I wanted to double my distance every year since I started running 5km in 2016. I was originally worried about the timing of the race since running in the evening means possibly being more lethargic and heavy. So, I planned my nutrition very carefully for the race day: Cereal for breakfast, Pasta for lunch, Bread for snack, Banana and energy bar an hour before the race. These kept me sufficiently full, contained the sugar that I needed, and did not make me overly full so that I could still run! I also cannot nap on a normal basis, so I lounged around at home watching dramas, which worked!

I was rather nervous before the race, and being in Pen E, I had to wait a really long time before starting. When it was finally time for me to start, I think I felt a bit stuck behind the rest of the people. My aim was to do the marathon in 4h 30 min, which is the end of pen D and the start of pen E. Since I started halfway down pen E, I had to weave through quite a number of people before I could find a space where people were running at my pace. That took me about 5km. I felt a little suffocated before that due to the increase in overall temperature from the body heat of many people around me.

I clocked a good timing of 6:10 min/km overall till about 15km and I stopped for my first intake of nutrition at 11.6km. Thereafter, I basically took in water/isotonic drinks whenever I felt like I needed to cool down or when I was tired. I think I got a little paranoid on that and took in too much, resulting in a bit of bloating on liquids, so I forced myself to skip some rest stops. In the end, I took in 3 gels at 21km, 30km and 37km because I felt that I needed the energy boost at those areas. I totally went off course from whatever I had planned before the race. I also didn’t stop running, except at the points when I was drinking/eating, and I always started running again once I was done (usually it’s an extra 20-30s for that km).

I’m a consistent sort of runner, so I felt that it helped a lot when I maintained my pace, rather than to walk then run faster. I hit a wall from about 25-35km, but I continued to persevere and jog, because in the end, jogging all the way will always still be faster than walking some bits and running some bits. The inertia to restart the running bit is also always very high.

Now, if you know the running route, you would have expected the big slope at 38km called Sheares bridge. But I assure you, it’s not as bad as it seems. You just need to take it one step at a time and not look at the overall. It’s rather gradual and by that point, your legs won’t feel the difference between a slope and flat road so it’s okay! I actually regained my speed on the slope.

With the finish line in sight, I still had it in me to sprint down about 50m! That was awesome. I didn’t stop right after and did a mini cool down jog, since the medal collection point was quite far down the line anyway. I would recommend you to do that so that your legs don’t suddenly collapse when you stop.

It was a good run, and a superb first marathon experience for me! I’ll definitely be going for more. And the key to surviving well is to TRAIN.

For a more detailed race report, read it on my blog at http://lynnoblast.blogspot.com. I’ll also be writing about how I trained in another post!

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My Standard Chartered Singapore Marathon 2019 [HM] (by Lingderella)

This year’s Standard Chartered Singapore Marathon was a different experience as it was an evening race, all my previous SCSM I’ve ever participated in were morning races. Didn’t really know about such an improvement of the bib technology that it provide real time live tracking of all runners with a valid bib! 😍 I’m really super impress with the mobile app as it was damn awesome for stalking your crush, your ex, your frenemy. But it’s a good app for family members or friends who want to agak the finishing time of the runners to fetch then home or find their location and cheer for them along the route 👍

Race expo was from 27th November till 30th November at Marina Bay Sands Expo, I went with Yi Qing and Eleanor on Thursday evening after work. It was a swift collection because on the spot they issued the race bib and tag it to your particulars.

What I like most was the many nice Instagramable photo opportunities around 😆 There’s the usual merchandise for sale and many booths from the exhibitors and the sponsors. After running the Tokyo Marathon this year, I felt that SCSM isnt comparable as it’s a larger scale of everything there.

I would highly recommend all runners to try a marathon in Japan as I had my best experiences of race Expo as well as race experience in Japan for Tokyo Marathon earlier this year and Osaka Marathon 2 years back ❤ It was 42.195km of supporters and entertainment along the route. Looking forward to running Nagoya Women’s Marathon there next year, I’m lucky enough to get the ballot 😍

Still a long way for Singapore to go if they wanted to be in the list of the World’s most prestigious marathon. But Singapore is awesome as well and can really see that there’s lots of improvements and effort from Ironman this year. At least in my opinion, SCSM was better than Blacksmore Sydney Marathon and Gold Coast Marathon I’d participated in, it’s only their colder temperature’s a selling point. Shall try a race in Europe some day ❤

There were plenty of categories for SCSM. There’s the kids dash, Ekiden, full marathon, half marathon, 10km and 5km categories. I’d actually signed up for 2 event categories but after the half marathon I felt unwell to go for the 10km the next day. Always listen to your body and I seriously don’t want in my running life to trouble any of the medics on duty.

Thanks to Jeff and Fannie for tompang me to town area on race day. Traffic was slow in town and also traffic jams everywhere. Close both eyes will also know SCSM confirm kena plenty of complains from many people, whether be it drivers or commuters because bus routes affected or even tourist who stayed at nearby hotels because of the road block/road closure.
(Credits: Mothership SG, read the full post Here)

It was also super difficult for Jeff to find parking. We were pretty late due to the super snail pace traffic. Willis’s barang barang was all with me as he got work prior to the race. I went to Millennia Walk to meet Willis as he still needs to change his clothes. We used the toilet in Millennia Walk as we expected it will be long queue at the portable loos at race site but amazingly when we reached the race site at F1 Pit Building, there wasn’t any queue at all.

Theres security bag check before we can enter F1 Pit Building. Bag deposit before and collection after the race was swift and there’s no waiting time at all 👍 By the time we were ready to enter the pen, it was exactly 6pm, time for flag off.

Had been lazing around lazy to run after Oxfitt Run a few weeks back, guess I was drained like a flat battery that needs a longer time to recharge. In preparation for my Oxfitt pacing duty I ran a record high of 220km that month which even for my own race I also didn’t train as hard 😂 I know with the “flat battery”, I’m in no condition to run a good race. I was in Pen F with Willis, I guess it’s because we registered using the U Run All Access credits and it was reflected as corporate slot.


It was damn amazing, out of so many thousands of runners, I spotted Yi Qing when Willis and I just entered the pen. As we were damn late already, Willis and I were quite far behind but we managed to “excuse me” squeeze our way to find her 😆

Flag off was at 6pm but by the time I started running it was already 6.40pm. My battery level from green bar turns to red with the waiting 😂 It would be great to have volunteers around beside the start pen with trash bags for runners to throw away their bottles, food packaging etc so runners won’t be littering(Japan have volunteers with trash bags for runners to dispose their rubbish, can learn from the good ones ma) Singapore is a clean and green city eh 😆

Was reminded of the marathons I had in Japan. Though I was in the Pen alphabet like super far behind, but it was just a single wave flag off and runners didn’t need to wait for long. But well, this is Singapore and land area is very limited. Even with the so many waves of flag off, it was still damn jam. I felt that Full Marathon and half Marathon shouldn’t flag off together, maybe the full marathon can flag off an hour earlier so that it will not be so jam. I couldn’t run at my own pace and it was too crowded, I told Yi Qing that it was like all of the runners were running together at a same pace.

It was Yi Qing’s first full marathon and we ran together for about the first 10km of the race before we ran off. Parts of the run we lost Willis as he thought we were behind of him but actually we were ahead of him, he used the mobile app to track us then realised we were actually ahead and caught up with us shortly.

I didn’t had a good run honestly because there was just too many runners along the entire route. Can’t have the chance to overtake unless I’m slim enough to pass the A4 paper challenge 😆 It’s only at the later part of the run that there’s some space available for breathing.

There were a few splash points along the route and quite a few medic tents. I gotten a glove with ice and it was so shiok and last me for like 10 minutes. Willis got his one ring to rule the world for a few moments 😆


Atmosphere along the route was much better and more lively with more spectators and supporters than the past races. There’s extreme effort by Ironman to include plenty of entertainments along the route, there’s Elvis, Michael Jackson, there’s even Opera, the Chinese Tong Tong Qiang and Cultural Malay music. The most popular one I think is these two sexy dancers 😏:

There were plenty of hydration points along the route, and I noticed the hydration points were much longer. Most of the hydration points provides both 100 plus and water. But the cups were all over the floor, it looks terrible. It’s a mass littering, the fine city hopefully will not fine runners at marathon period 😆 Just hope the clean up will be thorough after the marathon.

Theres’s gel station, banana and biscuits! Though the biscuits isn’t very yummy but really an effort better than no biscuits lah, but maybe next time can offer kueh lapis or curry puffs will be awesome! Let foreign runners experience some food that locals eat ma 😆

All year round it’s humid, very humid or super duper humid in Singapore 😂 I felt very suffocating with so many runners and I really don’t have any fresh air at all 😂 The air isn’t very nice especially in the later part of the run when everyone is sweaty and smelly including me 😆

Then it comes to the point that separates the full and half marathon runners, I think it would be a better option to put numbers 42km and 21km instead of words. Was glad that I chose to run half marathon category 😆 I think the route is pretty clear with the directions board.

And soon enough, we complete the race! Received a beautiful medal and took super cold towel, it’s super shiok and I felt super refreshed and clean ❤ Also gotten a bottle of water, a can of 100 Plus, a packet of chips and a banana 😊 Didn’t really explore the race village after that as it was late already and I thought I should go back and prepare for my next days 10km race, furthermore, Willis have to wake up early for work the next day.

It was so tedious to go back home from F1 Pit Building after the race, the road was blocked as it was part of the route for the marathoners. We need to walk over to Singapore flyer and take the overhead bridge over to the other side to get to Promenade Station, it was super crowded, and to our horror, the escalator that was going down suddenly stopped! And there was a burnt smell. But a few moments later, we still continue using the not functioning escalator by walking down. Just hope that it will not suddenly explode or collapsed and grind us up like minced meat. Preferred the race to end at Padang or The float actually as it’s easier to access MRT station. Willis offered to send me home by Grab but I thought it will be expensive at this timing and with the many road closure, we need to walk quite far to let Grab reach us as well.

It was an awesome MRT ride journey as we passengers engaged with casual conversation with us about the race and congratulating us. But when we reached Bishan and was supposed to transfer to another MRT line, I felt very dizzy and we exited the station. I think it might be way past dinner time and I had my last meal at about 1pm. Well, since 3 plus start preparing for the race so where got time to eat? Willis went to the 7-11 to buy Milo for me and I felt better after some rest. Still, eventually took Grab home and decided to forgo the 10km run the next day.

(Me in Skechers Razor 3, available in stores soon!)

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Majulah Relay 2019 (by healthobeing)

Majulah Relay with Xiufang

Part of the President Challenge, the Majulah Relay brings 200 enthusiastic runners, in 200hours to cover 2000Km.

Xiu fang buddy taking on the relay baton

I was lucky to know about this relay from Ah Siao Awsum, the marathon tyre man.  He told me that they needed runners and also to raise funds for the President Challenge Charity.  Without thinking, I signed up.  The relay comes in the format of 20km and 10km.  So runners will pass the baton in a designated route from Punggol to city centre and back.

With our friendly Bike guide

On the last day, the baton will be passed to the President Challenge Charity show in Mediacorp Auditorium at the One North.  This relay is not just about running, you will need to chip in your part in the giving.sg to help raise funds to 1million SGD for the President Challenge Charity Fund.

After signing up, the organiser contacted us through email and WhatsApp. They did up all the social media and Giving.sg page to get us kick-started on our fundraising process.  About 2 weeks before the relay, runners were gathered to attend a briefing on the administrative parts and operations of the relay.  Things like the relay route, what to bring what to expect were all addressed at the session.  We were also given our race tee during the session itself.  Tips on how to gather more donation were also shared.

The relay tee was actually quite nice and the fitting was good for me.  Besides the tee shirt, we were also given an Asics small backpack and a water bottle.  I was paired up with another runner called Xiu Fang.  Well, I guess she could not really remember me, but I do know her as a prominent figure in the running scene in Singapore.  Happens that she also used to be from Team Fat Bird, where start out runners join to train for marathons and half marathons.  After knowing our route was from East Coast Park to Marina Barrage, 10k.  She initiated a run recce together on a weekday night.  Which I was grateful as I hardly run out from my house area in the West.

One of the recce runs

The route was like a usual suspect in most races in Singapore, the good thing is that there was no traffic to look out for.  So we were all good to go.

Relay day itself, I met up with Xiu fang at the East Coast park Food Centre where we were stipulated to start.  She brought a gang of supporters which really touched me, they also helped us to keep pace.  Relay day itself was really hot and humid as we started around 09:15, we both were aiming to finish our leg lesser than 1 hour as we had tried 2 times before just to familiarize.  We also had a cyclist guide to ensure that we do not run the wrong route and was feeling alright.  At night is was easier as the weather was cooler but in the day it got challenging.  But we still went on.

After getting the baton from the previous lady who was running alone for 20Km.  We carried on our leg.  Passing through East coast park, Gardens by the Bay East and finally to the Barrage, we were all smoked out with the hot weather.  Thinking that we need to cross the bridge, we realise that the race actually stopped before the bridge.  Where there were two other relay runners waiting for us.

Handing over the baton, we both were relieved, we got free 100plus and water at the end.  I brought my own hydration, but no one could refuse an ice cold 100 plus in the hot sun.  As usual, runners always loved to camwhore, we took many pictures with Xiu Fang’s supporter from the Simei Runners and my one and only supporter, who has appeared many times in my other blog, Fowler.

Actually felt kinda proud to be in this meaningful relay and I realise how difficult it was to garner donations cos in my past efforts I never really put in much time and left them to fate. But I kinda realise why running with a lot of donations is a good idea, because my mind will keep on motivating myself to carry on as I have garnered so much support and do not want to let my supporters down.

With the whole gang of Simei Runners 🙂

I could see the joint effort and cohesiveness of all the relay runners putting in their time to gather as many donations and also raise awareness about helping out the less fortunate.  I guess if the opportunity arises, I would not hesitate to join again and also raise even more funds!

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Standard Chartered Singapore Marathon Marks A New Chapter in Sporting History With Successful First Evening Race

Runners crossing the start-line at 2019 Standard Chartered Singapore Marathon
  • Kipkorir and Cherono defend titles as SCSM records highest number of marathon finishers in event’s 18-year history
  • Cherono breaks female course record
  • Singapore’s best crowned as Soh Rui Yong nails a hat-trick while Sharon Tan takes home a maiden title

SINGAPORE / TAMPA Fla. – The 2019 Standard Chartered Singapore Marathon (SCSM) rewrote the history books and entered a new age as Singapore’s inaugural evening race recorded the highest number of marathon finishers in the event’s 18-year history.

For the second straight year, Kenyan Joshua Kipkorir was the quickest person to complete the Standard Chartered Singapore Marathon. Boasting a time of 2:19:13, the defending champion led the race from start to finish, striding into the sunset amidst Singapore’s dazzling night sky. The win makes Kipkorir the second person to defend his title in the region’s only IAAF Gold Label race.

Joshua Kipkorir (KEN), Top Marathon Male Winner at 2019 Standard Chartered Singapore Marathon
Priscah Cherono (KEN), Top Marathon Female Winner at 2019 Standard Chartered Singapore Marathon

Priscah Cherono made it a double for Kenya as she shattered the course record for the elite women’s category with a time of 2:28:53. Her win bettered Salina Kosgei’s 13-year time by almost three minutes. Kota Hokonuie and Madison De Rozario won the elite wheelchair categories with times of 1:36:23 and 1:49:56 respectively. against a highly competitive field. The duo came out on top against Paralympians and former marathon major champions in the largest ever wheelchair contingent at SCSM.

For Madison, a second podium in Singapore was the perfect preparation for similar conditions at the 2020 Tokyo Paralympics. “Today’s win is a steppingstone for Tokyo 2020, and I definitely feel confident about it now. Not just the crossing line, but equipment wise and the combination of things that I’ve put together after last year’s race. Last year I was slipping a little bit due to the humidity but everything came together really well this year so I feel a lot better going into it.”

In the local categories, defending champion Soh Rui Yong made it a hat trick as he was crowned men’s local champion for a third time with a finishing time of 2:45:52. His counterpart, Sharon Tan won her maiden race with a time of 3:12:52. Tan breaks a two-year run of compatriot Rachel See underlining the highly competitive field of elite women marathoners in Singapore.

Sharing her thoughts on the new evening format and crowd support, Sharon Tan said, “I like it. You do not need to wake up early to prepare, you will have sufficient rest, the temperature is also quite cooling, more conducive for setting a personal best… The supporters were awesome. When they saw my name on my chest they actually called out my name. I also had friends along the way who cheered.”

Soh Rui Yong (SG), Top Singapore Male Winner at 2019 Standard Chartered Singapore Marathon
Sharon Tan (SG), Top Singapore Female Winner at 2019 Standard Chartered Singapore Marathon

“It feels great to win my third consecutive Standard Chartered Singapore Marathon,” said SCSM 2019 Singapore Elite Category Men’s winner, Soh Rui Yong. “It’s really nice to have Singaporean public out there just cheering everyone on. We’ve never had this much crowd support before, and it looked like a big party! I enjoyed the crowd support – saw people I know, and It was great to greet them. The views were awesome as well, especially at Gardens by the Bay and Marina Barrage. I was amazed by the crowd at Benjamin Sheares Bridge as I did not imagine people going up there, but it felt nice as that’s the section that you really needed the boost and support. The final stretch of the race was beautiful”

Throughout the evening, runners were cheered across the line by a rapturous crowd who filled the stands at The Float @ Marina Bay. They were part of a larger group that turned up across the three spectator viewing zones and at vantage points along the route – the most ever at any Singapore marathon to date.

Runners took in the breath-taking views of Singapore’s skyline at Sheares Bridge

Sharing his thoughts on the second of three race days, Geoff Meyer, Managing Director for The IRONMAN Group in Asia said, “It was great to see the crowds out in full force today. The new evening time seems to have gone well with both the runners and spectators, as is evident with the record turnouts and course times. I’m confident that we’ve taken another step in the right direction, and really look forward to closing the weekend strong with the 10K and 5K races tomorrow.”

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How to get confident descending down trails with these tips from Steph Auston

So firstly shoes – grip is so important! A road shoe will slide and cause you to lose confidence in your foot placement- invest in a shoe with grip to give you confidence especially on muddy or sandy trails.

Next… Get wings! Your arms are so important to descending safety – they are your wings to help you glide safety down a trail. They will help keep you balanced and counter act the descending trail. Hold them out so they are just under your shoulder height, but keep them relaxed and loose and let them counteract any movements your legs do.

“Running on trails can be scary!

STEEP DESCENTS CAN BE A CHALLENGING ASPECT OF A RACE AND I HAVE AT TIMES SLID ON MY BUTT DOWN A TRICKY SECTION! HOWEVER IT A SKILL THAT CAN BE IMPROVED AND WITH PRACTICE CAN TURN INTO ONE THE BEST BITS OF TRAIL RUNNING! “

Body lean – like skiing you need to embrace gravity and lean down the hill- the more you lean back the more you will brake, this will jar your joints and trash your quads and put you out of control! To help bend your knees stay compact but always keep leaning forward. Try – like when you are running on the flat- to keep your feet under you and your hips ahead of them. You still want to land with more of your midfoot on the trail rather than your heel- not only is there is more grip on your shoe but also means you are putting your foot where you want to rather than letting it fall uncontrollably down. To get in the best position stand normally then lean forward with your whole body until you feel like you need to take a step or you will fall- this running angle is what you want to maintain on the downhill!

Fast feet – the faster your feet the more controlled and efficient you are, the more you can react to the surfaces and changing terrain and it saves your legs too! With the forward lean you will find the fast feet keeps you flowing down the trail. You can never move your feet too fast when going downhill!

Smile! A relaxed body can react and go with the flow of the trail- so smile and have fun!

4 steps ahead

Rather than look at your next step look about 3-4 steps ahead and think about where you need to go. Look for the changes in the trail from steepness to direction to help glide down the trail. Try and have gentle curves and go with the trail and terrain- don’t fight it! Sometimes you end up going wider and off the trail to help keep you flowing.

Steph’s Practice tips

Zig-zag-on very steep terrain! It’s safer and easier to weave down the hill in an S shape.  It will help keep you in control and in a good body position

Like most skills the best thing to do is practice find a steep bit of trail about 20m-40m long and 10-20% gradient Start off slow and weaving down the trail in an S shape- each practice lap focus on 1 area listed above. You then integrate all components together, add pace and tighten your turns down the hill. You can use cones to weave around to help guide your path.

Try and integrate this once a week into your training on terrain similar to the demands of the race! 20minutes of hill specific trail skills once a week can make minutes difference on race day! It also gives the chance to practice uphill hiking skills which I’ll cover next time! ??

Note: If you don’t have an adequate hill a set of stairs can be an alternative place to practice! The skills are the same!

Happy descending!

Want to join the Run2PB team and be personally coached online by Steph Auston or any other elite running coaches with a proven record of helping runners achieve their PBs? If so, check out all the details at  www.run2pb.co  and fill out the ‘Sign Up’ form to start achieving your personal best today!

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Elite Champions Set For 2019 Standard Chartered Singapore Marathon

Lto R: Managing Director of IRONMAN Asia Geoff Meyer, Yemane Tsegay, Mamitu Daska, Justin George and Madison de Rozario
  • Professional field headlined by marathon winners from around the world, including both defending champions from last year – men’s champion Joshua Kipkorir (KEN) and women’s champion Priscah Cherono (KEN)
  • Two-time National Championship winners Rachel See and Soh Rui Yong return to defend titles
  • Last year’s elite wheelchair men’s champion Kota Hokonuie (JPN), and female runner-up Madison De Rozario (AUS), return to stake a claim for this year’s title

SINGAPORE / TAMPA, Fla. (29 November 2019) – The stage is set for an epic showdown at the 2019 Standard Chartered Singapore Marathon (SCSM), which is now in its 18th edition and expecting over 50,000 registered runners from 133 countries, regions and territories during the three-day event. On the evening of 30 November, more than 50 athletes of championship caliber will represent the largest and strongest elite field in the event’s history, racing against each other to compete for a share of an SGD 420,000 total prize purse. Hear from some of the top competitors at the Pre-Race Press Conference here.

The elite men’s category will see multiple marathon winners, headlined by a diverse group of runners hailing from Kenya, Ethiopia, Morocco, Bahrain and more. This esteemed group includes last year’s champion, Joshua Kipkorir; from Kenya, Bahraini Benson Surei; and Ethiopian Yemane Tsegay.

In the women’s field, Priscah Cherono (KEN) returns to defend her title. Fellow countrywoman and last year’s runner-up, Stella Barsosio, arrives in great form, having just won the Sydney Marathon in September with a time of 2:24:33, setting the third-fastest course time ever. She will be joined by Ethiopian Mamitu Daska and Bahrain’s Merima Mohammed as they challenge for Cherono’s title.

Yemane Tsegay talking about racing in the evening and his goal of finishing first

Talking about his preparations for the race, medal hopeful Yemane Tsegay said “For me the evening race is no problem, we have training in the morning and evenings. I hope all athletes will love the first evening race because of the shine and the cities evening lights. I am very happy to come to this evening race.”

The 2019 SCSM will see an expanded elite field for the Wheelchair Marathon category, with the total athlete count at 16 strong. The field sees the return of last year’s men’s champion Kota Hokonuie (JPN), and female runner-up Madison de Rozario (AUS). They will face tough competition from American Joshua George and Australian Eliza Ault-Connell, who finished third last year.

SCSM 2018 Elite Wheelchair runner up Madison De Rozario shares her thoughts ahead of this year’s race

Sharing her thoughts on the evening race and route, 2018 elite wheelchair runner-up Madison de Rozario said “Singapore is so beautiful, to be honest I got distracted last year when going over the bridge. We know we’re not meant to be distracted by the view, but we cannot help it. Singapore is so beautiful, so going through it at night is going to be stunning.”

Duo looking to three-peat at the Singapore Open National Championships

The 2019 SCSM also hosts the National Championships – where top local runners compete for the Championship across four categories – the Men’s and Women’s Open and Masters.

Two-time National Champion, national marathon record holder and double Southeast Asian Games marathon gold medalist, Soh Rui Yong, will look to defend his title against his peers, which include Mohamed Iskandar and Giebert Foo – last year’s second and third place runners respectively – and seasoned runners Evan Chee and Ashley Liew.

Defending local category champion Soh Rui Yong shares his thoughts on Singapore’s first evening race

When asked about training for Singapore’s first evening race, Soh Rui Yong said “I usually work from 9 am – 6 pm. So all my hard trainings are done in the evenings which helps as I don’t have to acclimatise myself to an evening race so I am very happy about that. I think there will be a lot of energy on the ground because there will be more spectators out there cheering for their friends and loved ones or just out and about since it is a Saturday night. I am really looking forward to it as there will be a huge difference in the atmosphere!”

The women’s national category is headlined by Rachel See, who, like Soh, has won the last two editions of the National Championships. Joining her are veterans Yvonne Chee, Sharon Tan, with lawyer Verna Goh making her debut in the local elite category.

A big celebration for the running community

The all-new three-day race format kicks off this evening with the Kids Dash at 7.00 p.m. Children will race across 700-metres amidst a carnival of fun and games, complete with monster trucks and inflatable installation. The amped-up weekend festival extends into the weekend on Saturday with the Marathon, Half Marathon and Ekiden Relay flagging off at 6.00 p.m., taking runners through the Singapore skyline and past its iconic landmarks such as Garden’s by the Bay, Marina Bay Sands, the Esplanade, the Singapore Flyer and Marina Barrage. Finally, on Sunday, 1 December, participants in the 10km and 5km categories will begin their races at 6.30 a.m. and 8.30 a.m., respectively. Runners of all skill levels will enjoy an optimised route that includes additional hydration, and cooling zones.

Runners will also be warmly supported by thousands of spectators, who will fill up the spectator zones at Empress Lawn, The Promontory and The Float @ Marina, in addition to 27 entertainment points throughout the course. Spectators will be able to join in the activities such as Piloxing and Zumba sessions, or enjoy both old and new tunes from various musical acts. The event is open to spectators of all ages, with full views of athletes starting and finishing from the F1 Pit Building and the Float @ Marina Bay. Full spectator information can be found here.

“This year’s Standard Chartered Singapore Marathon will be historic, for several reasons. With the evening marathon start time and our strongest elite field together with the dedicated spectator zones, this has been our most ambitious race. As the race continues to gain global recognition, I would like to thank everyone, from runners, partners and stakeholders, for being so supportive since SCMS’ launch,” said Geoff Meyer, Managing Director of Asia for The IRONMAN Group.

Follow the Race Live From Anywhere in the World

Friends and family who wish to support and track the runners this year can do so through the official Standard Chartered Singapore Marathon mobile application which has been developed by Tata Consultancy Services (TCS). The application will deliver a digital race experience which will empower users with information such as live runner tracking, race-day information, registration details, social media integration and more. The new improved live-app that can be downloaded free from the App Store and Google Play Store.

Viewers from around the world will also be able to see the race on Facebook Watch through the Standard Chartered Singapore Marathon Facebook page, with live coverage beginning at 5:30 pm on Saturday, 30 November.

Getting to the race

The race area is well-served by the MRT and commuters are encouraged to utilise the MRT as their primary mode of transport to and from the area. While some bus services will be diverted due to the road closures, affected bus stops will be relocated to the nearest possible location. Commuters are advised to cater more travel time to account for bus service diversions. Specific bus diversion plans will be publicized before the event to facilitate route planning.

2019 SCSM participants or members of the public with enquiries about the road closures may call the SCSM Road Closure hotline at 6701 1230. The hotline will be available from 9.00 a.m. to 6.00 p.m. from 1 to 29 November, and will be available 24 hours on 30 November and 1 December. Information on road closures for the 2019 SCSM can be found on all SCSM social media pages and www.singaporemarathon.com. Members of the public may also wish to download Google Maps or Waze for real-time traffic and road closure updates. They can also visit OneMotoring.sg for further advice on commuting during the marathon weekend.

For more information on this year’s event, please visit www.SingaporeMarathon.com.

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Your Ultimate Guide to Standard Chartered Singapore Marathon 2019

The first evening race will be happening in Singapore this weekend! Before you get too excited, we are afraid you might miss out the littlest details. Don’t worry, we’ve got you covered! Here’s your ultimate guide to your running weekend.

Event Schedule

Race Weekend

KIDS DASH

Date: 29 November 2019 (Friday)
Venue: F1 Pit Building
Flag off time: 7:00 pm
Kids Dash Village Open: 5:00 pm to 9:00 pm

Standard Chartered Singapore Marathon 2019 Kids Dash Map

More information on Kids Dash can be found here.

FULL MARATHON

Date: 30 November 2019 (Saturday)
Venue: F1 Pit Building
Flag off time: 6:00 pm
Cut off time: 7hrs 30 mins
Race Village & Gear Bag Deposit: 4:00 pm to 6:30 pm
Gear Bag Deposit Close: 5:45 pm (Pen A – D), 6:00 pm (Pen E) & 6:15 pm (Pen F & G)
Public Access Timings: 7:00 pm to 3:00 am
Route Map: Click Here for Google Map

Standard Chartered Singapore Marathon 2019 Full Marathon Map

HALF MARATHON

Date: 30 November 2019 (Saturday)
Venue: F1 Pit Building
Flag off time: 6:00 pm
Cut off time: 4 hrs
Race Village & Gear Bag Deposit: 4:00 pm to 6:30 pm
Gear Bag Deposit Close: 5:45 pm (Pen A – D), 6:00 pm (Pen E) & 6:15 pm (Pen F & G)
Public Access Timings: 7:00 pm to 3:00 am
Route Map: Click Here for Google Map

Standard Chartered Singapore Marathon 2019 Half Marathon Map

TOYOTA EKIDEN

Date: 30 November 2019 (Saturday)
Venue: F1 Pit Building
Flag off time: 6:00 pm
Cut off time: 7 hrs 30 mins
Race Village & Gear Bag Deposit: 4:00 pm to 6:30 pm
Gear Bag Deposit Close: 5:45 pm (Pen A – D), 6:00 pm (Pen E) & 6:15 pm (Pen F & G)
Public Access Timings: 7:00 pm to 3:00 am
Route Map: Click Here for Google Map

Standard Chartered Singapore Marathon 2019 Toyota Ekiden Map

10 KM

Date: 1 December 2019 (Sunday)
Venue: F1 Pit Building
Flag off time: 6:30 am
Cut-off time: 2hrs 30 mins
Runner’s Access Timings: 5:00 am to 6:15 am
Gear Bag Deposit Close: 6.10 am (Pen A – E) & 8.10 am (Pen F & G)
Public Access Timings: 7:15 am to 11:00 am
Route Map:

Standard Chartered Singapore Marathon 2019 10km Map

5 KM

Date: 1 December 2019 (Sunday)
Venue: F1 Pit Building
Flag off time: 8:30 am
Cut-off time: 1hr 15 mins
Runner’s Access Timings: 5:00 am to 8:15 am
Gear Bag Deposit Close: 6.10 am (Pen A – E) & 8.10 am (Pen F & G)
Public Access Timings: 7:15 am to 11:00 am
Route Map:

Standard Chartered Singapore Marathon 2019 10km Map

For more information, download
Runner’s Information Guide
Toyota Ekiden Information Guide

Baggage Deposit Information

Please take note of the information and timings below:

Start Pen Information

The reporting place depends on which pen the runner is in. Make sure you report to the access point of the pen you belong to. You are able to find which pen you are in on your Race Bib.

Standard Chartered Singapore Marathon 2019 Start Venue Map

Be part of the first-ever evening SCSM race!

Come out and support the runners on Race Day. It’s not a Marathon without you. Come out and support runners on race day and watch your loved ones execute months and weeks of training first-hand!

SCSM 2019 Race App

Whether you are running or cheering on friends and family, this app is your essential companion to the race.

  1. SCSM Updates – Receive the latest updates by simply switching on the notification alert in your race app
  2. Race Info – Receive all race-related information
  3. Spectator Guide – comprehensive information for spectators which includes the 3 spectator zones
  4. Live Tracking – follow your runner’s progress on the racecourse and know their live location and where to cheer them on.

Spectator Zone

These spectator zones are strategically placed amidst multiple vantage points for spectators to catch a glimpse of the action and cheer on the runners.

Spectator Map

To find out more about different spectator zone, click here!

Traffic Advisory

Do take note there will be road closures. More information on road closures for SCSM 2019 can be found here and SCSM Official Website.

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

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

FREE Download on IOS & Android

All the best to the participants this weekend! Hope you have prepared well. Show up, put in your best and most importantly immerse yourself in the great event atmosphere. & Spectators, have lots of fun! It’s Ours to Run.

Reminder: Please check the official website as details might change any time by the organisers without warning.

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