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Gear Review: ASICS GlideRide for Easy Mileage Building in Long Runs

Vladimir Salin

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December 26, 2019

Gear Review: ASICS GlideRide for Easy Mileage Building in Long Runs

Here it is, ASICS GlideRide — a consumer-friendly version of the truly innovative ASICS MetaRide, a result of more than two years of R&D from the famous Japanese brand. With the little sacrificed on the high-end components, they managed to make these innovations available for the wider audience of runners, but they still share a lot in common with the original prototype. Extreme curvature, Flytefoam and Guidesole technologies, together with ASICS Gel pretend to let you run longer and save energy as you go. To figure out what all the hype is about, let’s put them on and take for a test drive!

A shorter and post-processed version of the video review for shoes review platform is available

Appearance

The pair I’ve got comes in the eye-catching cherry red colour with inserts of black plastic & rubber elements all around. One could disagree but they look exceptionally stunning and eye-catching, especially with that extremely high stack of roughly 30mm at the heel and 25mm at the forepart.

With a high stack, GlideRide still has a low heel to toe drop of about 5mm

The shoe upper is made of a breathable fabric, it looks and feels quite strong and solid — the brand is well-known for producing a quality mesh, and this pair doesn’t seem to disappoint. You can see ASICS logo made of a black rubber: quite neat, way better than just a sticker. The tongue is made of very well padded material, again with the plastic/rubber thingy on top. Though I was tempted to tear these two off wondering about how much does it weigh… But let’s move on.

The midsole, this is the heart of these shoes and where the innovation actually happens. I didn’t cut them like this merciless dude, but generally, it’s a shaky combination of the top-notch foam (Flytefoam) and something more solid, perhaps EVA-like material (Guidesole). Altogether, it should bring an extra stiffness into the forepart and facilitate the rolling movement that propels your feet forward. We will touch this a little bit later in the Performance section. And since it’s ASICS shoes, you can surely find an ASICS Gel insert in the heel part, so heel strikers are covered.

The outsole features quite a minimalist pattern

Moving on, the outsole. This is basically just a thin layer of rubber, implemented in a way of a band that goes on the left & right parts. It feels extremely thin, especially for the long-distance running shoe and I would just hope it lasts long enough. With little diamond-shaped clits, it has maybe 2-3mm thickness and a bit more on the heel part. From the very first look, it becomes apparent that these shoes are only for the road running, and you should better stay away from the trail or pathways — literally, anything apart from the good flat surface.

Fit & Comfort

ASICS GlideRide fits quite well when you put them on. They are not too tight, you can feel enough space in the toe box. The upper shoe fabric doesn’t stretch much, it’s not of a sock-fit kind of the shoe. There is also a protective element in the toe box: a few thin plastic inserts guard you against sudden hits and also help to keep the toe box wide enough.

The toe box is guarded with a thin plastic “shield” under the fabric

The lacing of the shoe make makes a very good impression: it stays on exactly how you made it and doesn’t stretch at all during the run. Laces are also of high quality and don’t seem to loosen at all as you go. Importantly, the lacing rows leave enough space for the tongue, so it pops up in front of your ankle and doesn’t put any pressure during the run.

The back part of the shoe is very stiff and keeps your feet in an upright position very well. I was barely able to bend it left to the right with hands. At the same time, there is enough of soft cushioning inside, they feel quite plush and comfy. You would expect them to give a good level of comfort in longer runs and marathons. However, don’t expect any extra support for your pronation: they are still on the neutral side. This also pairs well with a quite low heel to toe drop (about 5mm), which makes them quite good for the forefoot running style, but can take you a while to get used to the higher shoe stack.

I actually tried them on longer distances: after a single 20K run, I didn’t feel any soreness in the feet area and no blisters at all. Again, they felt very soft inside, but stiff outside, just what I would like to have in longer runs. Be cautious though, and don’t jump into your next long run straight after unboxing: the trainers’ geometry is a bit special and YMMV. Instead, start slowly with shorter runs, as it is recommended for the new shoes.

On the contrary, there is one thing that concerns me most and makes this pair a bit controversial: the weight. So mine were about 308g a shoe in 10.5US size, which is… well, noticeably more than other top models would have. It wasn’t a point to compare them with Nike Vaporfly or similar, but still, I would love to see them just a bit lighter (was it really worth to put those rubber & plastic decorations on the upper?)

Over 300g per shoe in US10.5 size is quite a lot for today’s top models

Despite that fact, they feel quite balanced, with the weight evenly distributed. They force you to lean forward and start moving immediately, even if you are just standing still. So enough rambling, and let’s get to the road to give them some test!

On the Road

To figure out how these shoes actually perform on the road, I made two separate tests in them. For the first one, I made a couple of 400m sprint repetitions, mainly, to understand if there is a little chance you could do any kind of speed training. Good news, it’s not that bad. Of course, they still stay on the heavy side, but they don’t feel anyhow bulky or huge. It can take some time to get used to the high profile of 3cm, but 70-75sec per 400m is perfectly doable and GlideRide doesn’t stop you going even faster than that. Overall, it was a rather positive experience with just two concerns: a bit of extra weight and lack of stability on the uneven surface because of the high stack, meaning that your feet can go a little wiggling when you hit the pothole edges or cracks in asphalt.

For another test, I took them for a longer run, and in the 20K I was aiming for a negative split as I usually do, also doing some occasional sprints in between. Running with GlideRide feels very smooth from the beginning, they don’t feel big or bulky at all. Compared to the speed strides, this extra weight is not so noticeable. Shoes also respond really well when I want to go faster, and I’m not trapped by the shoes’ extra weight. In the end, I did a couple of tempo intervals during the run, reaching my half-marathon pace, and it was quite easy to sustain it.

Another thing that I noticed was, the feet movement feels a bit different compared to how it was in my regular shoes. In particular, I was running on the forepart with seemingly no heel involved at all. It was even more prominent than I usually do with my natural running style. So I decided to dig a bit deeper into how these shoes actually work.

The front part of a stiffer midsole is lifted up to help your feet rolling

I made a few more tests to figure out what’s going on with my feet when I run ASICS GlideRide. So here is what I figured out: when you run in common low profile shoes, you are bending the forepart of a midsole. Just look at any running analysis video in slow motion. With the high stack and the stiffer midsole, you don’t have to bend the midsole during your Gait cycle transition, when you land and pass the centre of mass. In fact, you’re kind of rolling from the middle part to the front, which is handled by the shoe’s structure.

So here is an interesting consequence: because of this rolling motion, your ankles now need to flex less, which typically means you save more energy in the muscles. This should be especially valuable for the longer runs like half or full marathons and beyond. The only remaining concern would be an extra weight to carry — that’s the pay-off what actually facilitates this glide running movement. Altogether, this can sound a bit controversial, but personally I would be quite excited to test ASICS GlideRide in the actual marathon race.

Durability

To the date of writing this review, I made about 90 miles in these shoes and they seem to have a few marks of wear and tear. While the upper of the shoe looks completely fine, there are some stains and marks on the midsole sides. In practice, it’s quite often for the light-coloured foam, so it wouldn’t be a surprise to see more of such stains after doing more miles.

The outsole remains in pretty good shape, although the most stressed parts have scratches and started erasing slowly, especially the smaller clits on the sides and hills. I’m still quite concerned about the outsole rubber layer being too thin for the long-distance running shoe, and therefore not sure if it won’t erase down to the foam after next few hundred miles.

Asics GlideRide - Wear and tear spots start appearing after around 50 miles

The outsole rubber started erasing slowly on the forepart and the heel

Speaking of weather resistance, I made some runs when it was pouring outside and it was… well, as expected. There’s a slight feeling of having some water repellent properties in the beginning, however, please don’t expect any real water protection. The good news here is that the water is unlikely to be getting inside just because of you running through the little puddles or generally wet surface, mainly thanks to the shoe’s profile.

GlideRide has nothing to do with anything apart from asphalt or other hard flat surfaces

As for mud or grass… well, again, these are just road running shoes, so you’d better stay away from any muddy roads or wild pathways. Otherwise, if you do some occasional trails, be ready for the loss of traction & your feet slippering all the way through. There’s little to no spikes or anything for good traction away from the asphalt. After all, you were not supposed to go there, right?

Blitz

A quick recap of the review in five short questions:

Which terrain are they for? Road only, hard surface.
What distance? Long-distance running.
Training or racing? Training, because of excessive weight. Though GlideRide certainly have the potential to be racing shoes and I would like to give them a chance in my next marathon.
Shoe profile? High profile, low heel to toe drop, nicely cushioned.
What’s so special? Glider profile & stiff hi-tech midsole that keeps your ankles lazy, nice and responsive foam and, of course, impressive look.

Conclusion

Simply put, ASICS GlideRide is your comfy mileage builder. The trainers certainly share a lot of common with their prototype-like model MetaRide, in terms of technologies and overall design, although GlideRide turned out to be on the heavier side. Whilst it leaves a bit sad feeling that they could do more, I generally like that companies are getting more and more involved into real research & development, and trying to bring new innovation into the running sport. It’s hard to say if this pair from Japanese brand could be a real competitor to, for example, Nike Vaporfly series or similar top-performing shoes, but it’s definitely a step forward. Some people have already got used to the high profile of Hoka One One or On Running Cloud series, so I would expect GlideRide to be also quite appreciated among road runners.

Author’s running profile

Weight: 69kg, height: 185cm
Avg. distance weekly: 80-100km
PB: 1:26 HM and 3:05 FM

Gear Review: Hoka One One Speedgoat 4 (by Bryan Hoo)

Team JustRunLah!

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December 23, 2019

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Gear Review: Hoka One One Speedgoat 4 (by Bryan Hoo)

Named for HOKA Athlete Karl “Speedgoat” Meltzer, the Speedgoat is designed to tackle the toughest terrain. Now in its 4^th iteration, the Speedgoat 4 continues to impress with improvements from its predecessors.

Some background on my experience with the Speedgoat 3; I have two pairs clocking mileages over 600km and more than 300km respectively. I never had any issues with the Speedgoat considering that I have slightly wider feet and often pair it with thicker socks such as the Injinjis. Speedgoat is known to be narrower as compared to its counterpart models.

In my personal opinion, a good pair of trail running shoes should encompass a good grip while providing sufficient protection for the feet. Having to run through various terrains in trail running including unpaved rocky, muddy or slippery grounds during rainy days. I spend most of my time training between Macritchie Reservoir and Bukit Timah Nature Reserve and there is a wide variation of trails in just 10 – 20 kilometres.

Design & Comfort

With the Speedgoat 4, it continues to boast the strength of the previous iterations with the perfect amount of cushioning, amazing traction (Vibram Megagrip) and a newly improved breathable mesh upper.

Hoka has moulded the Speedgoat 4 for an improved toebox for a wider and more comfortable fit. The midsole also now contains a lighter weight foam for a more responsive ride and packs the same amount of cushioning as the previous iteration. I used to avoid running through rocky surfaces with lower drop shoes. Now, I can run right through knowing the cushion and reinforced toe bumper is sufficient to protect my feet.

Good news for runners with wider feet or prefers roomier toe boxes, the Speedgoat 4 is now available in various widths including a 2E (Wide) version!

Performance

For grip, the Speedgoat 4 continues to have a Vibram MegaGrip outsole developed specifically for wet and slippery surfaces. A shoe with good grip also gives you much confidence in descending! The Speedgoat 4 also sports an updated mesh upper, improved gusseted tongue featuring strategic cutouts which all in all provides more breathability.

Conclusion

All in all, the Speedgoat 4 welcome distinct improvements in the toebox and upper layer. I have personally worn the Speedgoat for days in the mountains without many setbacks. The only drawback for this shoe is that runners who prefer to have more ‘feel’ for the trails might not get comfortable with the Speedgoat due to it’s much cushioning.

Hoka One One Speedgoat 4 is available in Singapore at Running Lab and LIV ACTIV stores for S$259.

Some features of the Speedgoat 4 include:

Updated mesh upper provides breathability
3D printed overlays provide additional midfoot support and lockdown for a more secure feel
Gusseted tongue features strategic cutouts for breathability
Lacing eye-rows contain a small winged component to ensure a secure fit
Midsole features a new lightweight foam for a more responsive ride
Wider forefoot offers a more stable ride and accommodating fit
Vibram® Megagrip rubber outsole provides grip in wet and dry conditions
5mm “stepped” lugs offer additional support and stability
Zonal rubber placement adds support and stability

About the author:

Bryan’s interest in trail running started as a means to improve his fitness when he was into competitive Dragonboat racing. He then moved on and finished more than 20 Ultra trail races locally and internationally, some of which emerged in top placings. The world of endurance running has opened plenty of possibilities for him as he frequently travels to compete in races. Recently, he travelled to Italy to participate in one of the world’s toughest races, the Tor des Géants, being the only Singaporean to complete this year. Bryan believes that ultra running not only helps to push himself out of his comfort zone but also to see the world from various perspectives.

* Disclaimer: This review represents the genuine, unbiased views of the author. The author was provided with a trial unit. Hoka One One’s products have been and might currently be advertised on JustRunLah! via different channels, however, these relationships do not influence the editorial content of reviews.

How To Take Running From a Hobby to a Career by Becoming a Coach

Team JustRunLah!

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December 23, 2019

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How To Take Running From a Hobby to a Career by Becoming a Coach

Running, and in particular, themed running events, continues to gain popularity in Singapore. As the country commits to getting more fit and more people to adopt exercise as a part of their daily routine, one of the most popular sports of choice has been running. In addition to the mental health benefits cited, adopting running as a habit can help you disconnect and experience the all common runner’s high. In addition to being a great all-round form of exercise, running can also prove to be a viable career options thanks to its rising popularity and global appeal. As a lover of running, becoming a running coach allows you to do something you’re passionate about in a market where demand is strong. However, like all entrepreneurial ventures, getting started as a running coach takes some preparation to ensure your running business is successful.

The Qualification Side Of It: Do I Need To Get Certified?

Before you make the leap into being a running coach, you need to consider whether you need to get certified. Many runners include coaching certification as one of their criteria when looking for a running coach in Singapore. For some, this could take the form of being trained by professional runners team facilities or physiotherapy and nutritional classes aimed at runners. When choosing a training and certification program, you want to identify your coaching style and opt for a program that supports this (i.e. motivational, beginners, online coaching). You will also want to research any national certifications needed for sports management such as foundational diplomas offered by universities, the Marathon Running Coach Certification Program or the Legacy Running Coach Certification.

The Business Model Side Of It: Do I Need A Workspace?

Once you are certified to be a running coach its time to start thinking about building your business. As an entrepreneur, there are decisions you will have to make about the business model you wish to operate under. Mapping out what a training session would look like, whether it will be outdoors or indoor based and if you will offer home service for training clients. Also, think about whether you will offer nutritional advice as a supplementary service are just some of the decisions you need to make.

In addition, your customer client base will need to be considered. As a coach just starting out you will need a plan to acquire running clients and get the word out about your coaching services. Some rely on past athletic performance or word of mouth while others choose to go the marketing route with digital and print ads. While on the topic of customers, another consideration to keep in mind is the maximum amount of clients you can handle and a client rotation system.

The Financial Protection Of It: Do I Need Liability Insurance?

There are several key insurance policies needed for small businesses like your new training business including professional liability, property and renter’s insurance. As a trainer, you will be providing advice. This can open you up for a liability lawsuit due to injury or dissatisfaction with your running program. Securing a personal trainer insurance policy means you are protected if someone is injured due to your direction. Also, any sporting equipment such as a training arena is protected against theft or damage. Finally and possibly, more importantly, you also want to think about securing an insurance policy that includes income compensation so that any loss of income due to injury on your part is covered.

The Time Commitment Side Of It: Does It Fit Into Your Current Schedule?

Finally, consider how much time you are willing to commit to being a running coach. Some may choose to make it a full-time career while others may opt to use it as an additional income source. In the beginning whilst you are securing clients and getting your running business off the ground, income may be unstable and low. You also need to have a plan for this period. For example, do you have built up savings and a rainy day fund for personal expenses? Alternatively, you could set up passive income streams and be able to dedicate your time to be a running coach without worrying about not meeting payment deadlines.

If you are an avid fan of running, why not take the leap and make it a job that you love? There is certainly a market for running coaches and it gives you the freedom to design your training program to be unique from the bottom up. But before you do that there are a few steps you need to take to make it a viable career. Follow them and you can make your passion your career.

Review: Standard Chartered Singapore Marathon 2019 (by healthobeing)

Uncategorized

healthobeing

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December 19, 2019

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Review: Standard Chartered Singapore Marathon 2019 (by healthobeing)

Joined this year for the half marathon, actually, it was my first half marathon with SCMS, it was either 10km or FM. Ever since I stopped running the SCMS full marathon in 2014, I have been doing the 10km with Running Hour buddies and for the first time this year doing a HM.

Somehow SCMS marks the year-end for many runners in Singapore, after all it is the major marathon for Singapore. Ironman has now taken over as the organizer for this event and it is much anticipated by runners locally and regionally.

This year is the first time they are organizing it a night on a Saturday. Race pack collection was at Marina Bay Sands Convention Centre. I did not manage to go there this time as a running hour guide was kind enough to render his help to collect for all of us.

The race itself took place on the evening of 30 November 2019 at 6:00 onwards with different waves. FM ( 42.195 km ) and HM (21KM) flagged off together. My team had Shu Hao, Claire and one more person were there to guide Ryan, a boy with special needs.

In the beginning it was still okay we managed to run in cadence properly, but after a while , Ryan got restless and we all realise that we forgot to prepare the music that he needed while running! The rest is history, but to cut the long story short, we did manage to get our mission completed but it was really not easy for me. One thing I learnt from this event was that when you are guiding someone, it is best that you have done some preparation run with him beforehand, and also find out what are their needs to get prepared for them.

I must say the choice to put the race at night ( but not so late like Sundown Marathon) is quite a good choice, judging that hot sun in the morning will probably kill most on the West Coast Highway. Also, the timing is just right when you finish, its probably good for supper and some good sleep.

First time running on the West Coast Highway, I really enjoyed this run, although some complained of Humid weather, to me I felt it was breezy enough, maybe I just like a little bit of heat.

Waterpoint support was pretty good, as the table runs very long, but maybe because I am at the really last few waves, the floor got really messy with the smashed paper cups and wet ground. But I guess that was kinda expected and nothing much we can do since there are so many runners!

Finishing Line

Runners finish their race in the Floating platform after which, they are all directed towards the F1 pit to collect the runners’ entitlements, medals, tee shirts ( for FM), food and refreshments. Fresh cold towels were also dished out to the runners. At as we walked out of the long stretch of goodies, the runners get back into the race village where there were distinctive meeting point for them to rest and reunite with their family and friends.

I would say Standard Chartered Marathon has changed pretty much over the years, although no longer in Padang and no longer having the heartbreaking Sheares Bridge. The race is still a “must do” for many Singaporean runners as they close their running calendar and prepare for another new year of running feats. The feeling is mixed, but I guess change is inevitable especially for Singapore, where things always change very fast. But I do hope all runners enjoyed this race and hopefully more PBs.

Running My 9th Marathon: SCSM2019 (by KenJoe)

KenJoe

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December 19, 2019

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Running My 9th Marathon: SCSM2019 (by KenJoe)

This is an account of the 9th marathon which I did with Standard Chartered Singapore Marathon 2019 and the 10 km race the morning after. (The event was a well organized one in my opinion. But I won’t be going into the usual review in this blog. Perhaps another long discussion on another occasion.)

At the Expo – Start with the End in Mind

I am reminded how I started to run back in 2015 a bit seriously. Although it was very much Forrest Gump style. Woke up one day and then went running, wearing the one and only pair of ‘running’ shoes I had then. Those days, I think my running shoes are supposed to last me a few years. These days I wore them out in a few months.

I am an ordinary runner and maybe average or below average pace runner depending on how kind you want to be to me. Past race records showed usually, 10 km was done within 1:10 (hh:mm). 21.1 km was done around 2:38 hr and 42.195 km was more like 6:30 hours. For the longest time (almost 5 years) I was stuck above 6 hours for marathon, PB was 6:06:07 for an overseas marathon where weather conditions were more conducive.

This year also, a few differences set in as I prepared for my marathon challenge. In July, after I cleared with the specialists on the lump on my right flank, discovered by the GP, I started to look ahead to the marathon, end of the year. (Was a miracle of sort as the lump disappeared in 3 months when I ignored it. Thank God.)

Luckily I caught the National Day discount and so got a special price. I had collated my own running stats on long run from Strava and Garmin. I noticed that I will slow down to 10 min pace in the late 30s of the distance. I usually experienced intense pain on my feet amongst other stuff. I had stabilized to using Injinji socks which I felt reduce the occurrence of getting black toe nails, the most constant bug for me.

For the numbers, it was easy. On paper if I kept to an average of 8.5 min per km, then I should complete the marathon in 5 hours 59 min. This means taking off 7 min from my PB. I didn’t think it was impossible but it requires efforts because in marathon race each time, I was doing my best already. So it means going beyond what had been my limit. Can I do it, cutting off almost 10 seconds consistently for each km, 42 times? Never try, never know.

For this time round too, I incorporated longer runs into my training. Again that is relative. I would include a couple of 16 km distance training runs per week. In the past, I don’t really do more than 10 km or 12. Largely also because I was having all the back pain due to my bike fall (see old blogs). And I planned to run at least one 32 km race before this : the SGRun.

Then again, some rocks were thrown onto my path. I caught some viral fever somehow. Didn’t feel well at all with each passing day. After 3 weeks of very short distance runs (I tried to maintain the runs) I suddenly found myself having Plantar Fasciitis (PF) on left foot. I didn’t give up though. I went looking for my tennis ball and rolled my soles over it whenever I could. I also did some stretching of the calf muscles. Things which I have done in the past episodes of PF. Luckily they worked again and I was back to almost normal in just above a month’s time.

About the time when I discovered I had PF, my FB friend (TyreLady) invited me to be one of the Low Carbon Zero Waste runners. I was a bit hesitant as I wasn’t in the same league as fast runners nor low carbon zero waste consciousness. But I agreed after a days’ thought and she also challenged me to keeping to sub-6 hours for this marathon. I wasn’t sure then how long I would take to recover from PF. Pressure was building. A few days later too, I was given another challenge : whether I want to complete another 10 km race after the marathon. I accepted too.

I have been wondering if I should still run with a message to fight against cancer at this point. I decided that they were not mutually exclusive causes so I made my challenge public to race against the clock. By this time I only had about two months left. I did two 32 km races, 6 weeks and 4 weeks (Oxfitt2) before the marathon. I tried out both ‘strategies’ I had thought of.. the first 32 km was done more by feel and the second with a goal of doing a negative split. Outcome was that the second was done with time improvement. It gave me some confidence.

I plan to run with the first 32 km of the marathon with the average pace of 8:20 min per km. That will see me finishing 32 km at 4 hours 27 min and even if I slowed down to 9 min, I should make it – 1.5 hours added. Again on paper.

That day as I stood at the pen awaiting the flag off, I told myself this was it. I just have to execute the plan and checked against my Garmin. When I started to run, I felt it was very very humid. More so than usual. For the first 2 km, I had allowed myself to go faster than the pace; idea was to go with the flow as I usually couldn’t slow down too much at beginning. After the race, when I checked I found it wasn’t as fast as I had thought.

The crowd was thick so it was not as fast as I expected. In the third km (and subsequent km too), my Garmin went haywire, probably due to the tall buildings or the crossing of the signals from the many runners. And I knew that I couldn’t take the Garmin readings for the pace – it was registering much faster pace than it should be. I started looking out for the mileage signposts and was doing mental calculations against time shown, as I went along. For some reasons I felt I was slower than my usual training runs but I put that thought aside and just focused on keeping my form. (Humidity was high at 90%.)

I stopped at every hydration station and took the drinks. I made sure I trashed the cups into the bins and even bent to pick up gel tags once when I saw it. I wish I had a broader back to show the print I had, to remind runners to trash their cups properly. 10 km onwards, the roads were strewn with discarded cups. The bins were on the left of the road near each hydration station. But I guessed a number of runners had felt it would be a hassle to just throw the used cups into the bins provided. I have to confess that it was a bit frustrating to see all the cups lying there, making the road surface a bit hazardous especially when it was still filled with water.

At 22 km or thereabouts, for the first time I felt a stomach ache coming in a marathon race. This was no good. I didn’t want to stop. I thought I would go on and see how things go. I continued trying to maintain the pace. But at about this time too, I realized I wasn’t going as fast as I had planned.I knew there were other fellow low carbon zero waste runners running and Tyrelady as well. But I thought they would be ahead anyway so it was not surprising to me that I didn’t bump into them. I only saw a familiar back, that of my ‘strava’ friend (he gave kudos to me when I run at the park connector each and every run) and he was a fast and regular runner. I called his name and he turned back. He was surprised and said I was sharp to spot him since it was fairly dark then. I asked him to go on as I knew he was at least 2 min pace ahead of me usually. (After the race, he had told me he had hit the wall at 30 km and his timing for this race was longer than expected.)

After that, I was pretty focused on keeping my pace. After 35 km, I knew I still have a slim probability of hitting sub-6. I knew this race I was better at keeping my pace and I was in better form vs previous years. My fractured spine had almost completely healed, there were some occasions when I could still feel the old pain. All the thoughts of this last two months’ of more structured approach to training came back. This goaded me to carry on running. In the previous races I would have slowed down to 10 plus min pace. I tried hard to keep to below 9:00 this time at my slowest. Push on. Go get the sub-6 hour target, I told myself. By my Garmin it was still close.

I didn’t let up even when we reached the Sheares Bridge towards the end. Later I found I had a PR on this stretch vs past races. Up till when I finally crossed the finishing line, I was still fighting to get to my target result. It was with a lot of disappointment that when I glanced again at my Garmin as I crossed the line, I saw 6:01…

Failed by 1 min 27 seconds.I went on to collect my medal and finisher tee. I decided to go to the medical tent because I wasn’t feeling too well. They took my temperature and found I was at 39.5 degrees Celcius. They placed ice all over my body to try and bring the temperature down. I was feeling a bit giddy but I thought it was good too as I needed to recover more quickly for me to get back for the 10 km race. After some minutes I was down to 38.5.

I knew my toe nails were toasted – they felt sticky and painful in their socks. After another few minutes the medical team took the temperature again and declared I was back to 37. I thanked them and got up slowly and went on my way to get home. By the time I ate my dinner (two fan choy) and showered, I realized I had two hours before I had to wake up. In the end I slept for an hour and then started my prep to get to the venue again.I reached there in good time and again the flag off was on time and it was still good weather. The pressure on me was off.

My legs were alright surprisingly. My feet didn’t feel good but I was able to still jog. This time round I even made a detour to the toilet to pee and then got back to the route again. By this time, the 10 km race was a good recovery for me – to look at it with the proper perspective.

It is a new PB for me with 6:01:27. Shaved off nearly 5 minutes translating to 8.566 min per km instead of targeted 8.5 min per km. And I’m still able to jog 10 km the following morning. Victory would have been sweeter if I hit 5:59. I set out as ordinary Joe and I had tried my best always to get to the finishing line. It wasn’t the day for me to get my sub-6 but well, I got my PB on local grounds. For fast runners this may sound funny. But a marathon tests individual’s resolve to do one’s best. This is nowhere near a good time by any measures. I still remember some folks commenting years ago that it would have been better for me not to run given I took such a long time and I’m not exactly young. Going on to 57 soon. If I listened to them perhaps I won’t be improving on my times

Just like the cause I was running for. To fight on. To fall is alright. You just need to pick yourself up and keep on going. One day you will get what you focus on. When you give up then that’s the end. Every runner will have his day, tomorrow if not today if he keeps on going.

So I still hope folks will be generous in donating to the cause (previous blog) though I failed the challenge. Whatever, cancer patients and their families cannot give up. So till the next blog, run safe, run happy and stay strong.

2020 Green Media Race Calendar

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December 19, 2019

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THE POPULAR “Takbo Para Sa Kalikasan” series will surely return for a third year in 2020 under Green Media Events. Just like before, four separate races will be held beginning with “Fire” Run on May 31.

This will be followed by “Water Run” on July 19, “Air Run” on September 20 and the grand finale “Earth Run” on November 22. For sure, runners will look forward to complete the set of four interlocking medals and form one big medal.

Before the series commences, the Green Media calendar is already full of action. The new season will kick off with “Running Divas Manila” on February 16 at the Cultural Center of the Philippines.

The said fun run aims to raise funds for the Home for the Golden Gays in Pasay City. One may choose between 21, 10, five and three-kilometer categories.

Entries are now being accepted at Garmin branches located at SM North EDSA, SM Megamall, SM Mall of Asia, Glorietta 5, Uptown Mall BGC and Alabang Town Center. Online registration is also available at www.greenmediaevents.com.

After Running Divas will be the hot and spicy “Sili Run” on April 26. The event is for the benefit of selected charities in the Bicol Region.

There will also be “Tara Run N APO” on June 28. The details of the coming fun runs will be revealed once finalized so save the dates already.

Roger Federer Joins Swiss Running Brand ‘On’ As An Entrepreneur.

Team JustRunLah!

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December 17, 2019

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Based in Zurich, nine-year-old On has taken the athletic footwear market by storm. Elite athletes are winning Olympic and World Championship medals in the innovation from Switzerland. Driven by peer-recommendation, runners are discovering the superior performance and feel of On running shoes and its unique patented “Cloud” technology. As a result, On is attracting the fastest-growing global fan community and has joined the ranks of the leading brands in the US, Europe and Japan.

“I’ve been a fan of On and its products for a while, but after talking to the founders I realized we have a lot more in common than just our Swiss roots,” says Federer. “I’m excited to be part of the On team and to work on the future of a next-generation global sports brand.” Federer revealed that the first new products he is working on will be finished and released in 2020.

On Co-Founder Olivier Bernhard, a former World Champion, said the relationship developed very naturally, “We noticed Roger wearing On shoes and reached out to him. That’s when we found out he is a longtime fan of On and, of course, we are longtime fans of his. Switzerland is a small place and we started having dinner together.”

At work at the On lab with the On founders

Commenting on the unconventional relationship, Bernhard says, “It became clear that there was a unique opportunity to forge a joint entrepreneurial path that is very different from an athletic sponsorship that a big company would do.”

Bernhard added, “Everyone knows Roger’s a leader in his sport, but as a friendship developed it became clear he is a natural leader and entrepreneur off the court as well. We value the same things and share a passion for innovation and design. He’s going to be a tremendous addition to team On.”

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

Team JustRunLah!

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December 13, 2019

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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

Top 9 Coolest Running Marathons in the World

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December 13, 2019

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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.

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

Vladimir Salin

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December 11, 2019

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

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.

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.

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:

Pin

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.

Gold Finish at 30th SEAG for PHI Tracksters

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December 11, 2019

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Gold Finish at 30th SEAG for PHI Tracksters

CAPAS, TARLAC – Team Philippines ended the 30^th 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 11^th 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.

Two More 30th SEAG Gold For PHI Athletics

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December 10, 2019

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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 30^th 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.

Obiena, Knott OK For Golds at 30th SEAG

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December 9, 2019

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CAPAS, TARLAC – Host Philippines took a double scoop of gold medals on the second day of Athletics of the 30^th 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.

Gold Rush in Day Three of SEAG Athletics

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December 9, 2019

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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 30^th 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).

Hallasgo Wins 30th SEAG Marathon

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December 6, 2019

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CAPAS, TARLAC – A monumental upset welcomed the start of the centerpiece Athletics competition of the 30^th 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.

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

stargazer

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December 5, 2019

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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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