Just Run Lah! - Singapore's online running community | JustRunLah! - Part 61
 
TICKETS

My Blackmores Sydney Marathon 2018 [FM] (by Lingderella)

Lingderella
-
0
My Blackmores Sydney Marathon 2018 [FM] (by Lingderella)

I’m one super blessed girl! I was thinking about where should I run next and jio-ed my family for a holiday and taaadaaaa! We’re in Sydney! ? It’s a 10 days trip for us and we started out from Melbourne, rented a car, head Sydney. A big thanks to my sister for planning this entire trip that caters to our elderly parents and to my marathon schedule and also my brother in law to drive us hundreds of miles to Sydney.

I’ll try to input as much information for the Sydney Marathon as I hope it would be useful for some runners whom may want to run this in this event next time ? We need to apply Visa for Singapore passport to Australia but the Visa I applied for it’s just $7 and it valid for a year, so maybe if I’m running Gold Coast Marathon next year, I wouldn’t need to apply Visa anymore ? We flew by Emirates with the return flight tickets costing $667.50. It was my first time flying by Emirates and it’s the Boeing A380, it’s the world’s largest passenger Airbus at the moment and I had a comfy flight. I was knocked out as soon as I settled down in the plane though I had actually planned to used the in-flight entertainment system ? Flight time from Singapore to Sydney is about 8 hours, but we flew to Melbourne instead of Sydney as we would like to go there for some sight-seeing first. Immigration clearance over at Australia was fast as we can use automated gates ? Australia’s time is 2 hours ahead of Singapore’s time and I had no difficulty in adjusting to the time difference just that on 2nd or 3rd day of the trip I felt sore throat, it’s painful ? Must be the air too dry in Melbourne. It’s cold and I thought not again! It’s like almost every overseas trip with run I’ll get sick or have cramps prior to the run. I thought I still have a few days to recover before the 42.195km, but no matter the amount of water down my throat, the lozenges and cough syrup, it worsened ?

Thanks to Google Maps and Starhub 3gb $20 overseas data as well, I managed to get to the ASICS Event Expo effortlessly at Sydney Town Hall with just about 10 minutes walk from the air bnb I was staying on Friday. I’m pretty good at navigating Google Maps. I would say it’s a useful survival skill so it’s not a problem getting around on Earth to places where Google Maps and mobile data works.

It’s a super small Expo, nothing much for sale and to see. And I was like ? as it meant I went all the way to the Race Expo just to collect a race bib, no race singlets were given as well unless you purchase it. There isn’t any queue as well. I’m actually thinking now it’s OK that no singlets were given, treat it as saving the environment ? I thought that they could’ve posted the race bib to us as I couldn’t find the purpose to go and collect it since they didn’t even verify anything like passport or something at all when I collect the race bib.

Then I saw that there was a information counter with change request form for change of distance categories and it’s just $5. The conversion rate between Singapore and Australia currency was $1 to $1. It’s awesome runners can change the distance category as I thought if unforeseen circumstances happens such as falling ill or had injuries prior to race or even increase the distance category if runners wants to. I was filling up the form to run 21km instead while messaging Justina and Beverly telling them I’ll run the shorter distance as I still didn’t recover from the cough and flu but Justina changed my mind after a few pep talk ? Or maybe I didn’t really want to run the shorter distance that much since I changed my mind that easily?

I thought I still have another day to decide if I want to change to 21km instead. On Saturday, we went to the Zoo, I was feeling still feeling bad with the cough and flu and was pretty drowsy with the cough syrup. I felt the Taronga zoo’s really not that worth to visit, maybe because I was sick, nothing’s amusing ? But saw interesting creatures like Alpaca, Quokka and Platypus which I’ve never seen before! ? But I had more fun when we’re still in Melbourne when we visited their parks that doesn’t even need any entrance fee where I saw wild wombat(from a far we thought it was a cub of a bear?) and kangaroos. Maybe I would have fun if I wasn’t sick, I was drowsy and tired. I told my family after an hour into the zoo that I’m heading back to change my run into half marathon and then I head back to the air bnb myself to take the bib to change.

Weather on Saturday was unusually hot among all the days I’ve been in Australia and it gotten up to 30 degrees whereas for usual temperature was between 8 to 18. It’s 1pm when I reached back the air bnb that I was staying in but end up I convinced myself I will get better, took medicine and head to sleep. Wake up just in time to meet Beverly, Justina and Chee Being for dinner as they were also in Sydney for the marathon as well. And to my pleasant surprise, my sweet boyfriend Willis showed up for dinner! ?

He came all the way to Sydney! When I jio-ed him for the trip he said his leave wasn’t enough. Though I get a little bit suspicious a few days prior to the trip when I asked him to feed my pet parrots while I’m away. He could feed my parrots daily just couldn’t for 3 days at the race period. On Saturday, he seems to be very concern where I’m eating my dinner that night as well ? I’m really super happy and excited to see him! He only had 3 days 2 nights in Sydney. I went to stay with him as the hotel he’s staying in is nearer to the start point. It’s North Sydney Harbouriew Hotel, but I don’t recommend it as I couldn’t sleep well. The room is at level one though Willis had indicated high floor in his booking and we can hear and feel the train passing by the tracks below us ? Though the view is pretty as from the room we can see the Sydney Harbour Bridge. But the best place I think is to stay near Darling Harbour as near tourist attractions and meat to the race finish site.

Then it’s the race day, luckily temperature of the weather was not the crazy 30 degrees like the day before. It’s about 10 degrees and I felt cold. Willis was shivering ? I was still sick and not better but maybe it’s the cold weather that makes it doesn’t feel as terrible. I was looking at my Garmin and I was thinking how to run by heart rate anymore as when we’re sick,
heart rate is higher by about 10 beats per minute. Then I was like hack lah, today I’ll just run by feel! We took the train from North Sydney to Milsons Point just a stop away and the good thing was that public transport by trains and buses was free to runners on race day to start line and back just by showing race bib. Flag off was at 7.05am, the Sun was already hanging high in sky. We reached at about 6am to deposit our bags as we have not deposit any items at the race Expo to keep us warm after the marathon. Though they don’t encourage people to deposit baggage on race day as baggage collection will be delayed due to the closure of roads.

Blackmores Sydney Running festival is a IAAF Gold Label road race, which means it’s one of the world’s leading road race. It’s also a non profit event. The profits from the events will go into supporting charitable organisations in Australia. This year’s Blackmores Sydney Running Festival raises more than 1.5 million for charities and more thank 37k runners participating in the various distance categories of 42.2km, 21.1km, 10km and 3.5km. Race fee is super expensive, for international runners even the early bird rate cost AU$180 to run the Marathon. But well, treat it as for charity donation ?

Flag off for half marathon was an hour earlier than full marathon. So when we reach the start point, we saw many jackets were already laying around on the floor and on the barricades. We deposited our clothes as we felt that throwing away our clothes that are still in good condition are wasteful and to tie them around our waist while running is too restrictive and to continue wearing them while running will be too hot but we need to keep warm while waiting in the cold right? So we took the clothes on the floor that should’ve been left there by the half marathoners and wore them till flag off and discard them by the side again ?

(Jackets not ours, wear them at your own risks ?)

Flag off was punctual. And once the gun sounds, we saw many clothes flying in the air as runners were trying to throw them off to the side of the running course ? After a while of running, we crossed the iconic Sydney Harbour Bridge ? Maybe it’s due to the cold weather, we didn’t get sunburnt though its many hours under the sun. And sunglasses or visor/cap is a definitely must have as the Sun’s too bright! I thought it would get hotter as time pass but it didn’t, it’s cold throughout the run. Google is really resourceful and I really relied on it a lot for weather and other information. For example, to generally dress as though it’s 15 degrees hotter when running, so it’s perfectly fine to run in singlets and shorts though its only 5 or 10 degrees. But I didn’t pack any singlets with me as I thought there would be race singlets ? And also, it told me that general rule of thumb that it’s okay to run with cough and flu unless there’s fever. But to me, the most important thing is that nobody else but you are responsible for your own health and you got to know your own limits.

It’s my first marathon in Australia and the hydration points are called Aid Station. There’s always a board 200m before the Aid Stations to inform runners of Aid Station ahead. When I reached the first Aid Station after 5km, I saw cups flying all around across the roads, and there isn’t enough thrash bags to collect thrash such as the plastic and paper cups for the water ? The electrolytes were too sour and there isn’t any fruits available throughout the route. The route is along many of the tourists spots and it’s really not nice. Even my family members who were sightseeing nearby commented that the cups for the hydration were flying everywhere on the road. Yup, my mother with eagle eyes spotted me running at Darling Harbour and I heard my family cheered for me while they were having lunch at a restaurant on 2nd storey there ?

The route is a hilly one with a total elevation of more than 500m. Rolling hills, scary ? I was pretty much enjoying the scenery as its a my first time to the place. I saw a men dressed up as a bride and catch up with him an asked him for a photo. He’s 50 this year and it’s his 50th marathon! ? I saw other some dressing as Super Mario and etc and also saw a guy was carrying a huge surf board and run! ? Turns out that he broke a Guinness World Record for running a marathon carrying a surf board ?

When I was at half marathon mark, it was 2hrs and 17mins. Willis was with me till about 25km or so when his leg cramp and insist that I go ahead. It’s also when I started to slow down and walk a lot too as my heart rate was too high and I’m concerned that it will put my health at risk as I’m ill at the moment. I’m not a doctor and I would really rather be safe than sorry. There will always be a next run. And since I had actually wanted to do a half marathon instead the rest of the distance are a bonus! I should just enjoy and I did!

There’s also medics on bicycles cycling back and forth to spot runners who would have needed assistance and they are really efficient, I saw twice runners suddenly sat down on curb by the road and next the moment the medics were there checking them out. Just less than 2km from the finishing line, I saw a female runner already collapsed on the ground shivering and she’s being taken care of by the medic. Just before ending, Willis caught up with me again and we finished the marathon together ? There’s fruits such as apples and banana available at the finish and finisher tee size was based one first come first serve basis. The finisher medal is pretty with the iconic Sydney Harbour Bridge and Sydney Opera House. After some rest and taking some photos, we left and head back to rest. We’re glad we deposited jackets to keep us warm after the run as its really cold. There’s also cut off time at various check points, runners who can’t reach the check points by certain time would be redirected. I think it’s a 6 hours cut off for the marathon category but we still saw runners running even though it passed the cut off time already.

I wouldn’t do Blackmores Sydney Marathon again till I have no other place to run anymore as its not one of the best marathon I’ve been to as the Aid Station is disappointing to me as there’s no fruits at all and not enough gels for the slower runners. Route is hilly but it’s pretty scenic. Volunteers along the route are supportive and there’s a number of supporters along the way but it’s still not comparable to Osaka Marathon, which is still one of the best marathon I’ve been to so far. Well, but this is sort of a charity run as profits from the event goes back into the community, for those who’ve never run before would be worth to give it a try to experience the scenic route ?

It’s now Wednesday and both my legs were totally fine since race day. This time, I ended the marathon still full of energy, no soreness anywhere and still in love with running, not like some of the previous marathons I had which I became tired from running, had low morale and needed a long rest from long distance running. Just that my cough is getting worse and now I’m on MC ? Got to recover first before I head back to running again! Looking forward to my next runcation already ?

My Pengerang Cycling Expedition (15 Sep 2018)

stargazer
-
10
My Pengerang Cycling Expedition (15 Sep 2018)

This blog is a record of my cycling trip to Pengerang. Unlike my usual blogs and comments on races, I hope the information contain within is useful to the cyclist who may want to venture there but is holding back due to lack of information.

Introduction to Pengerang

Soure: Wikipedia

Pengerang (Chinese: 边佳兰) is a mukim (county) and a new municipal area in Kota Tinggi District, southeastern Johor, Malaysia. It is also known as a small custom cum immigration post. It is separated from Pulau Tekong and Changi Airport, Singapore by the Tebrau Straits.

The Johor State Government has picked Pengerang for a catalyst project for rural transformation program. This project is the establishment of the Pengerang Integrated Petroleum Complex (PIPC), an oil and gas hub located on a single plot of land measuring of 20,000 acres. Upon completion, the project will house oil refineries, naphtha crackers, petrochemical plants as well as a liquefied natural gas (LNG) import terminals and a regasification plant.

Sungai Rengit (Chinese: 四湾岛) is the town centre of Pengerang. Sungai Rengit is essentially a collection of fishing villages and is very popular with seafood lovers. The town usually comes alive during its weekend flea markets.

Cycling in Pengerang

Avid cyclists like to choose Pengerang as their first overseas cycling experience. It is in close proxmity to Singapore, offers beautiful landscape and relatively wide roads with road shoulders for safe cycling. However, due to the development of the PIPC, cyclists must expect the presence of heavy vehicles which at times can zoom past you at high speeds. It is definitely not for the faint hearted or risk adverse. The roads can get quite dusty too and be prepared to ride under unsheltered hot sun.

If these are not an issue with you, then you are rewarded with nice natural scenery and a good meal at the Sungai Rengit Town, which is well-known especially for its fresh lobsters.

The adventurous may choose to continue their ride to Desaru, visiting the Ostrich Farm and Fruit Farm. In all, there are several options which the cyclist can choose. It is a matter of how much distance you want to cover and if you intend to have just a day or 2 days trip.

A day trip usually involves cycling to Sungai Rengit Town, have a meal and retraced the same route to Singapore. This covers an estimated 50 km distance. A 2 days trip usually require you to stay 1 night at Desaru (e.g. Lotus Desaru Beach Resort) and cycle back the same way on the second day. This covers an estimated distance of 100 km.

There are other options too, such as returning to Singapore via cycling through the Woodlands customs. This is definitely highly adventurous! So it is really up to you!

Researching the Route

A combination of curiousity and the plus factors previously highlighted convinced me that I should make this my first overseas cycling expedition. Also, if not now, when then? All I need actually is to step out of my comfort zone. This is no different from my first race, first hike.

Next, I need to find out the cycling route. Thus, I did quite a bit of research by reading blogs from cyclists who had done that, as well as videos posted in You Tube. I need to know where the turning points are, iconic landmarks and potential ‘danger points’. Familiarisation of the route is important so that I am mentally more prepared and confident.

There are available commercial packages which offer cycling expeditions to Pengerang. These packages usually include a lead cyclist, ferry fees, meals and support vehicle. They are designed to give cyclists a piece of mind. But I decided to have fun exploring on my own. I feel the satisfaction and sense of achievement would be greater.

The map below is for your reference:

1) Take ferry from the Changi Point Ferry Terminal (Singapore) to Tanjung Pengelih Ferry Terminal (Pengerang). This may take between 35 mins to 75 mins, depending on the type of boat you are taking.

2) Cycle out from the terminal. Follow the main road and turn left towards ‘Sg. Rengit’ at the first junction – Point A.

3) Continue cycling until you hit the second junction. Turn right towards ‘Sg. Rengit’ – Point B.

4) Continue cycling until you hit the third junction. Turn right towards ‘Sg. Rengit’ – Point C. If you have time and wish to visit Desaru, turn left instead.

5) You have reached Sungai Rengit Town. Cycle straight ahead will bring you to the Town’s mascot.

Note that you will see sign boards showing the directions before each junction. So do keep a look out for them!

Finding Kakis

In any sport, it is always more enjoyable if you are not doing it alone but with company, such as friends. I believe humans are not meant to be ‘isolated islands’, isn’t it? Therefore, I tried to convince some friends to embark this expedition with me.

This was not easy as the trip involved a certain amount of risk (and ‘suffering’) and required reasonable fitness level. Also, not every one may be keen.

In the end, only my colleague Els and her friend Wee Chieh were keen to join me in the 1 day trip. We set the expedition on 15 Sep, Saturday.

The Preparation

These are the preparation which (I did) is applicable for any overseas cycling expedition.

1) Bikes – Engaged the service of bike shop owner to check the brakes, gears and tyres. I feel this is important as I am cycling overseas, whereby assistance for any breakdown may not be readily available.

2) Practice – I am an occasional cyclist. But I advise those who do not cycle that often should at least have some rides before the trip. Take it as a form of ‘warm up’.

3) Checklist – Have a checklist of essential items so that none is missed out.

In addition, plan an itinerary – a list of ‘must do’ activities and allocate estimated time for each activity. In doing so, bear in mind of the time you want to take the boat back to Singapore. You won’t want to miss the last boat and have to spend a night in Pengareng!

Below was my itinerary for your reference.

Please note that your itinerary may be subjected to changes, due to reasons such as longer cycling time and impact from weather conditions. You will have to act according to your situations.

Expedition Day – Ferry to Tanjung Pengelih

Els came to fetch me at 6:30 am. We stay relatively close to each other. She was bringing her own foldie (foldable bike) and I brought 2 foldies – one for myself and the other for Wee Chieh. We made our way to Changi Village and met Wee Chieh there at 7 am.

We off loaded the bikes from the car and took the lift down to the ‘reception area’ at Changi Point Ferry Terminal. We went to the counter and handed over our passports to the counter staff. They were responsible to consolidate the passports of passengers going to Pengerang until there were sufficient (10 – 12 pax) number.

There were already passengers waiting for the boat to Pengerang. Some of them were residents there and some were going for fishing at kelongs. I had the opportunity to speak with 2 cyclists, who shared that they were doing a 150 km trip to Pengerang and return to Singapore via Woodlands customs on the same day. This was indeed impressive. We wished each other well and they proceed to board the boat as they were in the queue earlier than us.

We waited till 7:45 am when there were sufficient passengers for the next boat. We pushed our bikes and waited in queue at the custom. This was a first for the 3 of us!

Clearing the custom was quite fast. We proceed to the dock and carried our bikes over to the waiting fiber boat. Fiber boat travels faster than the wooden boat (those we take to Pulau Ubin), but the fees are slightly higher. Note also there is a subcharge of $ 2 if you are bringing bicycles.

             

We parked our bikes at the external area. Els and Wee Chieh rested in the cabin, while I found a comfortable spot outside to enjoy the sea wind. The boat commenced the journey once all passengers were on board. We passed anchored ships, dredgers and police coast guards. The scenery was pretty much the same as what you would see to Ubin.

It took us approx 40 mins to arrive at Tanjung Pengelih Ferry Terminal.

Get Set…..Go!

We off loaded our bikes from the boat and proceed to the customs. There were 2 counters, but only one of them was in operation. But we had no issue as we were the only visitors in queue. After clearing customs, we started to gear up – helmets, arm sleeves, hand gloves and sunblock.

I shared some general rules of thumb regarding safety:

1) Always keep to the left and in single file.
2) Look behind for clearance before over-taking.
3) If you need to avoid objects in your path, STOP if you are not able to filter to the left/right.
4) Keep at least 5 bicycles distance from the front cyclist.
5) Prepare to stop if the lead cyclist raises his hand to signal so.

After the safety briefing, we were good to go! I took the lead as I had researched the route and was looking out for the turning points. The roads were quite emptied of vehicles and we were enjoying the rural landscape. This was a refreshing change from urban Singapore, from park connectors and the usual cycling paths.

We passed by schools, mosques, roadside stalls and provision shops. These facilities appeared old and really gave me a nostalgic feel. The coast was actually on our right side. I couldn’t see it but could hear at times the waves crashing onto the beach. I noticed there wasn’t many street lamps. So this area must be very dark at night.

After a while, we saw the signage indicating left turn for ‘Sg Rengit’. This is Point A in the map. We turned left accordingly into Jalan Kota Tinggi – Pengerang ‘Highway’. We had basically left Tanjung Pengelih.

The scenery changed dramatically. We had clear views of the surrounding mountain and palm oil plantations. The roads were reasonably wide and we cycled safely in the road shoulder. Occasionally, we came across crushed and dried up carcasses of small animals, which I believe had met their grisly fate due to accidents.

There were gradual slopes which we were able to overcome as we had just started not too long in our journey and thus still not ‘shacked’. The blue fence which barricaded the PIPC development had been removed. Hence, we can actually see the constructed facilities in the far distance. Development is still on-going though.

Halfway into the highway, we started to encounter heavy vehicles driving out from the PIPC site (Rapid Gate 2). These vehicles were travelling in the same direction as us towards Sungai Rengit. From here onwards, the road shoulder was strewn with gravel, which most likely had dropped from these vehicles. The roads were getting quite dusty too. We had to cycle even more carefully to avoid skidding and stay as close to the left as possible to give the heavy vehicles a wider berth. Some of them zoomed past us at high speed.

We continued on till we saw the next signage to ‘Sg Rengit’ – point B. We turned right, as turning left would have led to Kota Tinggi.

We began to see some signs of activities – provision shops, kiosks and eateries. These are tell tale signs indicating we will soon be reaching town area. After a short while, we reached the junction and turned right to Sungai Rengit Town. Turn left here if you plan to cycle up to Desaru.

We cycled along Jalan Kerisi Road and reached (approx 10 mins) the town mascot  – the famed lobster statue. We took some photos with it before heading for lunch.

We had completed the first leg of our 50 km ride!

Lunch

As we entered into Sungai Rengit Town, the Super Lobster Restaurant was the first eatery that caught our attention. There was no way to miss its big signage. In fact, we passed by quite a number of eateries while looking for the town mascot. These eateries were often recommended by cyclists, such as: You Kee and Jade Garden. We decided to have our lunch at Super Lobster Restaurant.

It was still early at 11:15 am and there was no lunch crowd yet. We ordered claypot chicken, sambal kang kong, hot plate tofu and 1 kg of mini butter lobsters (a friend told me later the ‘soup base’ lobster taste better). The food was delicious and we finished everything! The lunch set us back by approx RM 240. I leave it to you to decide if this was cheap or expensive!

We rested till 12:45 pm before commencing our return journey.

Return Journey

We retraced the route where we came from, except that we were now in the opposite direction. We were cycling rather steadily, perhaps energized from the lunch. Somehow, we felt the return journey seemed faster.

Dark clouds loomed ahead in the distant horizon and I was worried it may rain, even though we had brought ponchos. But the weather had changed from ‘sunny’ to ‘overcast’ and it was even cooling to some extent. It was really enjoyable to cycle under this condition, and even more so after passing the PIPC construction site and absence of heavy vehicles. We stopped intermittenly to take short rest, more than during the initial leg as fatigue had set in. At the same time, we took in the nice scenery that surrounded us.

We took almost 2 hours to reach Tanjung Pengelih, at 14:45 pm. We still had time and took some drinks at a seaside eatery near the ferry terminal. It was soothing to listen to the waves just below our seats as we recounted what we went through hours earlier.

We reached the ferry terminal and boarded the next boat at 15:45 pm. It was an wooden boat and we paid $13 (inclusive $2 bicycle subcharge) for the trip. It took us approx 70 mins to reach Changi Point Ferry Terminal.

We off loaded our bikes from the boat and proceed to clear customs. There was no crowd and we were cleared within 10 mins.

Els and myself loaded up our bikes into the car and parted ways with Wee Chieh.

Our expedition had formally come to an end.

After-Thoughts

1)The 50 Km ride is achievable if you are physically and mentally prepared. We were travelling at around 12 – 15 km/h, which may not be fast and nevertheless still managed to complete the ride.

2) Go slow and stop if necessary. Practice good cycling habits. Safety comes  first.

3) The natural scenery is a nice departure from Singapore’s urban landscape and park connectors. Do try it!

Acknowledgements

I would like to take this opportunity to thank Els and Wee Chieh for joining me in this expedition. They had trusted me to lead the way and stepped out of their comfort zones to explore a new territory. Kudos to them!

Breaking 2 Hours

Deano
-
0
Breaking 2 Hours

2:01:40

Let me repeat that.

2:01:40

Sunday 16 October 2018, a date to remember, as Kenyan Eliud Kipchoge smashed the world marathon record, taking nearly one minute and 20 seconds off the previous best time.

For those of us who think in terms of more modest distances, let’s put this into context. This is an average pace of 2 minutes 53 seconds per kilometre. The closest I have come to that is when the GPS on my Garmin is playing up (yes, if you check out my Strava on 13 June 2018 you will see I apparently ran a kilometre in a world record busting one minute and 13 seconds….). But back to Kipchoge, it seems almost inconceivable to this mere mortal that he ran an average of 2 minutes and 53 seconds per kilometre not just for one kilometre, but for 42.2 kilometres. Just wow. The big question now surely is when, not if, the magical 2 hour barrier will be beaten.

But anyway, you don’t want to read about some world class marathon runner who ran a record time in the cool European air on a marathon course renowned for its flat, soft asphalt surface and lack of bends. This is an Asian running blog. You want to hear about a middle aged newbie recreational runner who will be trying to weave between thousands of other competitors in the sun and humidity of Singapore whilst he tries to break his own 2 hour target (albeit for a half not a full marathon).

But first a bit about myself. I only really started running at the start of this year. I’d literally never even run 10 kilometres, but somehow I managed, with a few months’ training, to finish the NTUC Income Eco Run half marathon in a fairly respectable 2 hours 6 minutes and 35 seconds. That was back in April. My second half marathon approaches – the 2XU SG Run on 6 October. It’s a flag off at 5.30pm so I’m hoping for a rainy run up and a cloudy start as the thought of sweltering in the sun even before we get going is making my perennially sore calf muscles twitch with nervous apprehension. But I’m hopeful, with some more mileage under my belt since my last run, that I can finish in under 2 hours. It will take quite an improvement though; to be precise I will need to knock approximately 18.7 seconds on average off each kilometre. Which takes me back neatly to the full marathon record. If Kipchoge wants to beat two hours, he “only” needs to knock 2.37 seconds off his average pace, a fraction of what I will need to do to meet my goal. So if I can hit my more modest 2 hour target, surely there will be no excuses for Kipchoge …..

Interview with Fanny Koh – a REAL® Runner

Team JustRunLah!
-
0
Interview with Fanny Koh – a REAL® Runner

Being a busy policewoman protecting the city doesn’t stop Deputy Assistant Commissioner of Police, Fanny Koh from running during her free time. Read on to find out her race experiences and her weekly fitness routine!

1. How would you introduce yourself to Singapore running and fitness community?

I enjoy sports since young and have been active all my life. Sports energise me, especially when the going gets tough. Friends who know me well know that I have a little indulgence other than my daily work out – gummies! I simply cannot resist these chewy sweets which also give me the energy for my workout – so glad there is an athlete’s version out there for endurance races now!

2. When did you first pick up running (what age) and what inspired you to do so?

I was an avid tennis player in secondary school and junior college. When I went to university, most of my close friends do not play tennis, so I started running more regularly. It was a lot more flexible in terms of timing and I just needed a good pair of running shoes.

3. “The Ultimate Running Experience”. What does the statement mean to you?

It has to be the marathon at Valencia which I completed in 2017! It was a momentous event to me as I just recovered from a surgery less than 3 months before the race.

4. Your favourite running quote? Why?

None actually but I always tell myself the most important part is to enjoy the journey and give your best!

5. Your favourite running route? Why?

The entire stretch of the riverside from Robertson Quay all the way to Marina Bay Sands at 6 am in the morning – an absolutely beautiful view of Singapore as I run towards daybreak. I know this may sound a bit cliché but the scene always reminds me of why I wanted to be a Police officer – to protect a home that is very easily taken for granted amidst the peace.

6. Your greatest reward from your running journey so far?

Staying energetic and fit for active retirement.

7. One advice for Singapore running community training for their upcoming HomeTeamNS REAL® (Regular Exercise, Active Lifestyle) Run 2018?

Cross train to prevent injury and boredom. Most importantly, enjoy the race and …. keep your feet moving and do your best! … Don’t stroll when you can run – otherwise the volunteers will have to stay back to wait for you to finish your stroll.

8. Finish this sentence: Running is …

Freedom

9. When was your first HomeTeamNS REAL® Run experience? Any anecdotes to share?

Wow! That was when it was still held at Sentosa – a 10km run through a variety of terrain: flat road, beach and slopes! It was lotsa fun!

10. Have you had to stop running for a while because of any health challenges?

Yes, when I went for a surgery in 2017 and I stopped running for about 2months.

11. Your weekly fitness routine?

I do something every day just to sweat it out. It can be swimming, cycling, running or practicing yoga. It can be as simple as a 15-20 mins high-intensity interval training.

Join HomeTeamNS REAL® Run 2018 happening at Gardens By The Bay on 21 October 2018! Also, claim these cool entitlements after your run!

Air Run Coming September 30

Servinio
-
0
Air Run Coming September 30

     AIR RUN, the third leg of the “Takbo PARa Sa Kalikasan” series, will be held on September 30, 2018 at the Liwasang Ulalim of the Cultural Center of the Philippines starting at 3:00 AM.  This event is presented by the Pinoy Aspiring Runners (PAR) and MnK Concept and Events for the benefit of the Haribon Foundation.

Runners will surely be challenged this time by the half-marathon or 21 kilometers as the distances increase from leg to leg.  There will also be 10, five and three-kilometer categories.

Registration is ongoing at Garmin branches located at SM Mall of Asia, SM Megamall, SM City North EDSA, Alabang Town Center, Glorietta 5 and Uptown Mall-BGC.  Fees are set at PHP 950.00 (21 kilometers), PHP 750.00 (10 kilometers), PHP 650.00 (five kilometers) and PHP 550.00 (three kilometers).

All finishers will be rewarded with a medal that may be connected to the medals from the previous legs in order to form one large medal.  T-shirts will also be given to all half-marathon finishers and all will be given loot bags from sponsors and event partners.

In line with the race’s advocacy of environmental awareness, all participants are encouraged to bring their own refillable drink containers.  This is in order to lessen the garbage and waste that may be created along the race course.

The Air Run is the highly-anticipated continuation of the successful series that began with the Fire Run last April and the Water Run last June that promotes caring for Mother Earth.  An estimated 3,000 runners participated in each leg with more expected to sign up for the Air Run.

How to Treat Shin Splints

Team JustRunLah!
-
1
How to Treat Shin Splints

Shin splints, also known as medial tibial stress syndrome is a pain that is typically felt in the shinbone, and in the lower leg. Symptoms begin to surface when there is an inflammation in the bone tissue surrounding the tibia.

The condition is common among athletes and individuals who constantly engage in activities that put excessive force on the muscles such as running, basketball and tennis. For example, in basketball, players are constantly running and jumping on hard surfaces. If they don’t take time to warm up their legs or wear shoes with enough support for jumping and moving, shin splints are more likely to occur. A sudden change in exercise can also cause an onset of pain in the lower leg and along the inner part of the shinbone.

Causes of Shin Splints

Shin splints are commonly brought on by excessive amounts of force on a person’s tibia, which results in inflammation of the muscles. Another known cause of shin splints is repetitive weight-bearing that puts stress on your tendons and shinbone.

Examples that cause shin splints include:

  • Running on rough terrain or hard surfaces
  • Wearing worn out shoes that do not provide adequate support to the feet
  • Obesity
  • A sudden change in the form of exercise, or in the intensity of the physical activity
  • Having flat feet, or feet that roll inward when walking (also known as overpronation)

Shin splints typically occur in an individual’s dominant leg. If you are right handed, chances are you are also right-footed, which means that your right foot is more susceptible to the pain and discomfort associated with shin splints.

If you have recently increased the intensity of your exercise, or have just started engaging in physical activities again after a few weeks of inaction, then the risk for developing this leg injury is increased. This is due to that fact that the body needs time to adjust to the unfamiliar amount of force.

Shin splints do not normally cause permanent damage if treated correctly, but if you treat the affected area poorly and do not give ample time for recovery, then the damage may become permanent.

Ways to prevent shin splints

While you may feel increased pain when doing exercise, it is not always necessary to quit physical activities altogether to prevent the recurrence of shin splints. The following measures can help reduce your risk for getting shin splints:

Take simple steps to lessen the impact of running

As a guideline, try to vary your running surfaces from sidewalks (asphalt or concrete) to grass or sand or gravel trails. Hard surfaces like concrete cannot absorb the shock when your full body weight hits the ground. As a result, the force goes up to your feet and reflects up through the legs at a greater intensity. Over time, this repetitive stress on your legs can translate into an increased risk for shin splints and other leg injuries.

However, running on softer terrain does not completely remove the risk for shin splints. You can still get injured if you run on grass or dirt trails because these surfaces do not provide the same stability as hard concrete. For this reason, we advise that you vary your running surfaces and switch up your routes to improve muscle strength and avoid injury.

Create a balanced exercise routine

When engaging in physical activity, start cautiously and progress gradually to higher impact training. This gives your body adequate time to adjust to the intensity of the workout, and allows you to build endurance before you do high-impact activities.

See an expert

Many cases of shin splints can resolve with home remedies, including placing an ice pack on the lower leg, and taking pain killer medications. However, if you find that symptoms are worsening, and the discomfort continues for an extended period, it may be best to seek the expertise of your trusted physiotherapist who can evaluate your condition and help relieve the discomfort, and help put you on a rehabilitation program to manage the injury.

RunNUS Has Successfully Empowered The Community Through Inclusiveness

Team JustRunLah!
-
0
RunNUS Has Successfully Empowered The Community Through Inclusiveness

2018 marks the 12th anniversary of RunNUS, and we came up with a new tagline ‘Run For A Cause’ with the intention of making the annual run more meaningful through a charitable cause. Aiming to encourage inclusiveness, we have invited Persons with Disabilities/Special Needs (PWDSNs) to join our first-ever implemented 3km Challenge category.

Proceeds from the race will be donated to NUS Disability Support Office (DSO). The DSO aims to create an inclusive environment for students with disabilities and special education needs to achieve their fullest potential. They also fund assistive technologies and support services for students who need them.

Over 1200 participants and 150 volunteers joined the race to raise funds and awareness for Persons with Disabilities/Special Needs 

The 3km Challenge is a wheelchair-friendly route tailored for our PWDSNs. Many participants who joined the 3KM Challenge motivated, interacted with and cheered on our fellow PWDSN participants. Many other participants joined the Blindfold Challenge, where one participant gets blindfolded, while the other guides them. 

Participants joined the Blindfold Challenge
Dr William Tan, a national Paralympian, graced the race event as the Special Guest, and he flagged off the 10km Race
Our race ambassador, Ms Tan Xing En, flagged off the 3km Challenge
Prizes were given to the Top 3 finishers of the 8 categories – 10KM and 5KM, Men’s and Women’s, Open and Closed. There was also a lucky draw segment.
Social Service Organisations, such as Disabled People’s Organisation, came down to spread the awareness of helping those who have disabilities.

NUS Enablers, a club which aims to help students with special needs, such as helping physically disabled students get around the campus, also came down to educate the race participants about the PWDSN community.

Both booths held games which aim to simulate the challenges experienced by those who are physically challenged, such as Blind Football and The Sign Language Game.

Mr. Lee Qing Xi, Project Director of RunNUS 2018 Organising Committee, says ” On behalf of RunNUS 2018 Organizing Committee, I would like to express our deepest appreciation to you – the participants, volunteers, sponsors, various stakeholders in NUS administration. RunNUS 2018 would not be possible without you!”

Run Report: International Bintan Marathon 2018 [Half Marathon] (by Supertramp)

Supertramp
-
0
Run Report: International Bintan Marathon 2018 [Half Marathon] (by Supertramp)

The inaugural International Bintan Marathon was held on the 9th of September 2018 with Full Marathon (FM), Half Marathon (HM) and a 10km Charity Run on offer and I was there for the Half Marathon though I actually would rather do the Full Marathon. I shall touch on the reason for the change later.

HM Entitlements
HM Route with water stations marked

Pre-run

We arrived at Tanah Merah Ferry Terminal about an hour before our ferry departure time. The place was rather packed I would say. It was free seating on the ferry and the journey from Singapore to Bintan’s Bandar Bentan Telani Ferry Terminal took us about an hour.

Upon arrival, we boarded the shuttle bus to our hotel, Bintan Lagoon Resort for check-in before catching another shuttle bus to Plaza Lagoi for our race pack collection. There are some other hotels and resorts where runners can stay at too. Race pack collection was fast and hassle free.

Shuttle bus to REPC
Placed right smacked in the center of Plaza Lagoi
Race pack collection sequence

Race pack collection

Run and Discover

Run Day

Breakfast was arranged to start at 0330hrs for participants at our hotels. Thereafter there were shuttle buses leaving every 15mins from 0300hrs till 0445hrs. Our HM was supposed to start at 0600hrs but after some recce the previous morning, the organisers decided to bring it forward to 0530hrs to minimise the time runners may be caught under the sun. So after having our breakfast, we took the 0430hrs bus to the Start Point, which was at Plaza Lagoi too.

Start Point

Upon arrival around 0445hrs, we saw the Full Marathon runners gathering at the Start Line awaiting flag off. I was not surprised when we noticed there were actually not many runners in this category as I was kinda expecting this. Shall explain why later.

The MC did the usual pre-race talks and there was even a pre-recorded safety briefing being played. At 0500hrs, which was the flag off time for FM, the MC was still talking. There seemed to be some kind of delay though he never mentioned what was it. At around 0510hrs, he introduced the VIPs and they gathered before the start line for photo shooting. Then finally at 0515hrs, the Full Marathon runners were flagged off. A good 15mins delay. Hmm……

FM runners off they went

We then started to move towards the start line for our flag off at 0530hrs. Again the MC chatted with some of the runners, then we did some light warm up and soon 0530hrs came and went, but we were still there. It was only at 0535hrs that we were flagged off.

The Run

Though it was still early in the morning, visibility was not an issue as there were ample street lights along the way and the day broke soon after.

One of the many seemingly never ending roads

We were very surprised to see a water point barely 500m out. And we were even more surprised to see another water station less than 1km away. So we already had 2 water stations before we reached 2km. It is good to have more hydration stations but 2 water stations before even 2km seemed a bit of an overkill.

The HM route consisted of either mostly tarmac public roads and some concrete pavements. Roads were not entirely closed off with traffic cones placed along the side of the road as markers to our running path.

We felt pretty good during the run and maintained a rather consistent pace. We were also blessed with perfect weather with the forecasted thunderstorm nowhere to be seen and the sun only turning on its heat when we were at our last k. Somewhere after the 6km marker, the 3 leading runners from the FM category ran past us. They had a 20mins lead on us but when we had just cleared 6km, they had already cleared their 18km mark. 20mins earlier than us but 12km more than us. Haha. No wonder they are the champions. Am always awestruck by how they ran seemingly effortlessly..

Runners were pretty spaced out as there was not many runners unlike our local runs. Nonetheless we still managed to run into quite a few of our friends especially those doing the FM.

Ran past some buildings we might have seen back home in the yester years.

Distance markers were placed 2km apart and were very prominent. Also, at every junction there were marshals/police there to stop traffic for us runners so I must say the traffic was pretty well managed. We did not forget to thank the marshals/police whenever we could just to show our appreciation to them for keeping us safe.

Distance markers were very visible. Colour of the markers was also the colour of the BIBs for each category.

Water stations were placed every 2-3km apart with water and Pocari Sweat available (only the 10km station has no Pocari Sweat) so hydration should not be a problem for runners though only 2 of them have mini bananas. We stopped for our first drink at the water station around the 6km and we immediately noticed a problem; there were no trash bins. So soon after we started to see cups littered along the way. We only saw a bin at the 8km water station but then it was placed before the table with the drinks. Weird placement. Subsequent water stations do have their bins placed after the table (though it was just 1 bin at each water station) with drinks but they are like less than 1m away. So either we drink and take the cups with us (carry with us or throw away along the way) or we can stand there, finish our drinks before disposing the cups and carrying on our run. I guess whoever planned this is not a runner himself thus the flow sequence was not very smooth.

Having a bit of fun with the mini bananas
Notice the trash bin that came after the table? And only 1 at each water station.
Sponges soaked in icy cold water were available till the 6km mark and after the 18km mark.

Weather along the way was great I must say. Even the early morning breeze was very cooling. Thunder storms were forecasted but luckily for the runners the weatherman got it wrong this time. The HM route consisted of a couple of long straight roads so it may get a little intimidating for some especially when they see seemingly endless roads ahead. There were nary any hills (total elevation gained less than 70m) with the only possible problem being boredom. There were not much scenery for us HM runners until the last 2km or so thus the run may be too monotonous for some.

Ran into a pair of Javanese Rhinos
Cooling zone at the 10km mark. Understand besides this one, the FM runners had another one along the route too.
Met our run everywhere marathon man
Pit stop catch up
Even met our Singapore based Japanese friend here!
Finally some scenic views towards the end of our run.

While we were nearing the end of our run, we sighted the Starting point arch first. We knew the Starting and Finishing points were at the same location but we were not sure if the Starting point arch IS the Finishing point. It was only when we got close enough that I noticed there were no timing mats underneath the Starting point arch that I knew this was not the end and there should be another Finishing point arch further ahead. And sure enough, about another 100m more and we saw the Finishing point arc round a corner. We were pleasantly surprised to see red carpet on the floor leading to the end and we found it funny somehow. And at 2hrs 22mins, both of us crossed (literally) the finishing line.

?: Bintan Resorts

Post Run

Our finishing medals were given to us right after we crossed the finishing line. I always like it when medals are given by hanging them around our neck. As we walked further into the race village, I started to ask what about the finisher tee and a runner told us we can collect our tees at a booth nearby. It may be good to have that booth placed right at the start of the race village so nobody will miss it.

Finisher Tee collection booth

There were fresh coconuts being served there for runners but surprisingly there were no food. Not even bananas. There was a food bazaar nearby where we can purchase snacks but we did not go over.

JustCoconutLah
Free massage too

So we took our finisher tee, waited for some friends, took some photos, before boarding the shuttle bus back to our hotel.

Afterthoughts:

The run itself was pretty well managed with sufficient marshals around to assist runners as and when necessary and more than sufficient water stations. As mentioned earlier, some areas that can perhaps be improved/relooked at;

  1. More trash bins at water stations.
  2. Some trash bins can be placed 2-3 metres away from each of the water station so it would easier for runners to dispose their cups as they continue their run.
  3. May be good to also have ice water sponges at the later water stations as if I remember correctly, they were last available at the 16km water station.
  4. Not sure if it is possible but having more scenic locations along the way may be a good idea since Bintan has an abundance of natural greens.
  5. And finally, flag offs should be timely. We runners are never impress when the runs do not start on time. Delays will affect the warm ups and/or stretching some runners do. All kinds of PR activities should be completed prior to scheduled flag off timings to ensure runs are started timely.

Now, there are some administrative/logistics areas/issues that I think can be worked on;

  1. As mentioned at the beginning, I would have preferred to do the FM. Reason being I wanted to see all that is on offer in Bintan and doing a 42k here is a good way to do that. Reason why I decided to downgrade to a HM was time.

The initial hotel check-out time was 1100hrs. The FM starts at 0500hrs and has a cut-off time of 8hrs. Meaning the FM will officially end at 1300hrs. See the problem now? At the end of the FM, the runner will have no room to return to. Granted, most runners will not need 8hrs for a FM. But if the official end time of your FM is 1300hrs, how can your hotel check-out time be earlier than that?

Given the way I approach FMs with photo stops along the way, I may be able to return within 6hrs which is 1100hrs but even then my room would also no longer be available. We were told we can ask the hotel during our check-in for a late check-out but we cannot plan our itinerary based on a ‘maybe can late check-out’. What if our request are denied only after we arrived? We then have to check-out before going for our run?

I guess this could be a major factor why there were only 93 FM runners. If the organiser can arranged for a 1500hrs check-out with all the hotels/resorts, giving all runners a minimum of 2hrs buffer time to complete their runs, board the shuttle bus, return to their hotels, wash up before checking-out, I believe there might have been more FM runners. Runners should not have to worry about rushing back in time for a check-out.

  1. The evening before the run, we were informed by our hotel that all runners can now check-out at 1400hrs (During check-in we were told the latest they can allow is 1300hrs). This was a piece of good news but it was a shame it came too late.
  2. Early breakfast was originally scheduled to start at 0400hrs. The last shuttle bus to ferry runners to the starting point was originally scheduled for 0400hrs too. Err……how to eat breakfast then? Runners had to ask around how to solve this problem. Do we get our own breakfast or can we get the hotel to pack breakfast for us. Then just like the late check-out timing, it was only in the evening prior to the run that it was announced breakfast time was shifted to start at 0330hrs and additional shuttle bus timings were added till 0445hrs. More thoughts on scheduling could have been put in here.
  3. The finisher tee is a big disappointment. It is of cotton material (I think. But definitely not material suited for running). All my friends expressed disappointment in the tee material. I have also never received finisher tees for races that are not of running material. Some had also said the finisher medal was not up to their expectations but I guess that depends on individual tastes.

Verdict

If you are looking for a pretty flat course to do a speed test, this might be an option for you considering the excellent support during the run and the flat route. Even if the administrative/logistic kinks I mentioned are not ironed out next year, it should not affect HM runners much. You just need to prepare your own breakfast.

If you intend to do the FM, besides the issues I mentioned, you will need to be prepared for the weather as some of my friends who did the FM were torched under the sun before being rained on by the late morning heavy downpour. But then again, these are part of running outdoors afterall yeah ?.

The 10km Charity Run starts from the Bandar Bentan Telani Ferry Terminal and ends at the same place as ours which was the Plaza Lagoi. Most of those I know who did this actually only arrived in the morning itself as the flag off was only at 0830hrs. So for those who tire of running in the local 10ks, you can consider popping by for a short day trip with a 10km route thrown in.

Bintan is 1 hour behind Singapore time. So do remember to set your watch/mobile phone accordingly. We have a friend who did not do so and woke up an hour later than planned and had to cab over to the starting point. ? But he still managed to catch us before we were flagged off.

Hopefully there can be some route tweaks next year that allows runners of all categories to see more of the nature habitats Bintan has to offer. And a better finisher tee perhaps?

Acknowledgment

This was a fully sponsored trip courtesy of Bintan Resorts facilitated by JustRunLah! and I thank them for the arrangements.

When I first received the invitation for the trip, one of the first questions I asked was can my run report still be objective as was always the case in my past reports. I was given the assurance that I am free to write as I deem fit as the organisers were also looking to gather feedback from the ground in order for them to improve on any possible shortcomings. The invitation has in no way affected my view and feel of the event as I always believe an honest report is the best way to give other runners a real look on the ground to let them make a better judgement call if they should participate in subsequent events.

Race Review: International Bintan Marathon 2018 [21.1KM] (by maylindateo)

Maylindateo
-
2
Race Review: International Bintan Marathon 2018 [21.1KM] (by maylindateo)

International Bintan Marathon was held on 9th September 2018 and is Bintan Resorts’ inaugural running event. It is jointly organised by Bintan Resorts and Orange Room, an event organising company in Singapore. The event took place in the charming island of Bintan (Indonesia) where it is usually popular with tourists who seek a relaxing and picturesque beach vacation. It is accessible by ferry from Tanah Merah Ferry Terminal in Singapore and it is only a 1-hour ride. Indonesia is promoting Bintan island as the next best tourist destination after Bali.

This is a perfect “run-cation” for Singaporeans as they can travel there and back within 2 days over the weekend and do not need to take leave from work. 10KM runners can participate as their day trips and no overnight is needed.

The event attracted people from all over the world. Runners from 33 different countries were taking part. There are 3 race categories to choose from: Full marathon, Half marathon and 10KM Charity Run. Proceeds from the charity run will go to their local orphanage to help the less fortunate.

I participated in the Half Marathon category.

Race Entry Pack Collection (REPC)

Race pack collection was held at their main event site at Plaza Lagoi on 8th September 2018. The drawstring bag consists of a running bib with timing chip, singlet, 2 packets of Indomie, Indomilk, mineral water, a guidebook of Bintan island with some discount vouchers, among others.

Collection of race pack was fast and efficient and I collected within a few short minutes.

Race Day

I took a shuttle bus from Bintan Lagoon Resorts Hotel at 4.00AM (Indonesia time) to the event site. Flag off time for half marathon was scheduled to be at 5.30AM and full marathon to be at 5.00AM.

The weather on Saturday had been stormy, and weather forecast for Sunday was rainy as well. Many people I spoke to were quite worried about it. Luckily, there was no rain at all in the morning and we were greeted by a nice cooling and gentle breeze at 23°C!

The MC was entertaining the runners and introducing all the sponsors for the event. At 5.00AM (Indo time), he started asking full marathon runners to do some dancing moves to warm up. Flag off was delayed by 15 minutes as a result. For half marathon runners, it was much quicker and we were flagged off at around 5.33AM. There were a couple of Kenyan runners who were aiming for top prizes in both full and half marathon categories.

The running route was quite dark but a few minutes after half marathon runners were flagged off, the sky started to brighten up (Indonesia time is 1-hour behind Singapore time).

The route was clean and pleasant and I had plenty of space to move around. I found the first hydration point at only 700 meters away from the starting point and I didn’t stop for a drink as I wasn’t feeling thirsty yet. The hydration points stationed at every 2 – 3 KM were well-stocked with cold mineral water and Pocari Sweat. Many stations also had bananas available.

The distance markers were accurate but missing at some points and direction signs were big and clear. Road marshals were very friendly, smiley and encouraging. The road was not entirely closed and in the midst of the race, we were actually running at the side of the road. Police was doing a great job in directing traffic. Like what the organiser had said, we were running at places in Bintan not usually seen by tourists. I ran past a local primary school and a police station in which I had not seen in Bintan before, despite my third time visiting the island. 

Around 9.9 KM, I saw a water point about 100 meters away and quickly swallowed an energy gel so that I could drink some water soon after. My plantar fasciitis started to get in the way, causing pain and discomfort. I slowed down quite a bit but continued to push on. Soon, 2 bike marshals and full marathon Kenyan runners zoomed past me in lightning speed and out of sight within seconds.

Along the road, there were drummers hitting drums to motivate runners and I stopped to take a picture of them and gave them a thumbs-up and they were smiling away.

When we were making a U-turn near the ferry terminal area, the sun was getting hotter and I started to feel the heat a little. My heart rate was very high throughout the race and it didn’t come down even when I was taking walk breaks. I was worried and didn’t want to overexert myself so I took it easy.  At 19 KM, I approached the tranquil Lagoi Bay Lake and it was a very beautiful last 2 KM scenic finish.

There was red carpet when I jogged to the finish arch. Someone put a medal over my neck and passed me a bottle of cold Pocari Sweat. I walked to collect my finisher shirt and took a fresh coconut to drink. The coconut water tasted very good!

The race village had massage tent, medical tent, many food stalls selling food and drinks, music/dancing performance on stage and lucky draw. Bintan Marathon was well-organised and I am impressed. Definitely a rejuvenating run, away from urban Singapore!

Race Review: Yellow Ribbon Prison Run 2018 [10 Km] (by Stargazer)

stargazer
-
0
Race Review: Yellow Ribbon Prison Run 2018 [10 Km] (by Stargazer)

The Yellow Ribbon Prison Run (2016) was the first ever race event I participated. The objective of this race is to support ex-offenders and give them a second chance to integrate back into society. That was a first step for myself to the many races in the years to come.

The Race

This year is its 10th anniversary and falls on the 9th Sep.  The race comprised of 3 categories: a 10 km competitive, 5.6 km run (team of 4) and a 5.6 km fun walk. As in previous years, the race route commences at the SAF Field near Changi Village, enroutes through housing estates, industrial park and finally ends at Changi Prison.

This is one of the most unique local race in terms of cause and location, and it is definitely a good departure from the usual race routes in parks and city centre. This is also probably one of the few road races where the start and end points are in totally different locations.

I believe these are the reasons why the Yellow Ribbon Run attracts so many participcants year after year (this year 9000+), even though the site is not very accessible.

However, the race route is not a flat terrain. It consists of up and down slopes and may pose a challenge to runners. Certainly not quite suitable for those aiming for a PB!

Race Day

It had been raining almost non-stop since Friday (7 Sep) to Sat morning. Fortunately, the skies opened up by Sat afternoon and we had a cool weather for the POSB Passion Run for the Kids. I had hoped the downpour would have completed by then and we would have dry weather for the Yellow Ribbon Run on Sunday morning.

I woke up very early on race day. My experience 2 years ago reminded me I should be early to avoid the expected heavy traffic leading up to Changi Village. Unfortunately, I was caught in the jam yet again.

The 10 km run was flagged off at 7.15 am by Mr. Chan Chun Sing, Minister for Trade and Industry. I arrived at the race site at 7.45 am, which was the scheduled flag off time for the 5.6 km fun walk. There were many other participants who were late too; many of them (including myself) had come by bus, while others boarded the shuttle services.

I was determined to run the 10 km route as I had already tried the 5.6 km walk in Year 2016. Hence, I commenced together with the 5.6 km walk, but chose to run at the opposite side of the road in order to avoid running into the walkers. So what should have been a mass run became a solo run for me! I only rejoined the others at Loyang Way where the roads were wider.

I enjoy running at this eastern part of Singapore. We passed by a few military camps and a number of aerospace related companies, a reminisce of last year’s Puma Night Run at the Aerospace Industrial Park. The organizers had put up some ‘route games’ and the mist station was welcoming. There were gradual slopes here, but I guess no one was complaining. There were sufficient hydration points, which I estimate 1 for every 2 km.

   

The 10 km and 5.6 km routes were similar till we reached within sight of Changi Prison, where the 10 km runners turned left into Tanah Merah Besar Road while the 5.6 km walkers continued forward. We U-turned at the back fence (south perimeter) of Changi Airport and continued to Changi North Way and Changi North Street 1. There are a number of logistics companies (e.g. Agility, Hafary) here. The roads are wide though I think only a portion had been closed for the run.

We turned right at the junction towards Changi Prison. The last stretch, 2 km or lesser, took us around the inner perimeter of the prison. The buildings within the prison compound are ‘imposing’ and are all fenced high up from each other.

I managed to complete the race within my usual time, feeling satisfied from a good run and ready to explore the post-race activities.

Post Race

Many activities were in store for the race participants. There were games, ice cream, massage as well as band performances from instructors from the Performing Arts Centre (PAC). We were also encouraged to pen down messages of support from our bibs and attached them to the ‘tree of acceptance’. There were exhibits of art pieces done by convicts and information of the various rehabilitation programmes.

                    

But in my opinion, the focus was actually on the messages from the convicts currently serving their sentences. These messages are heartfelt and they reflect what the convicts yearn for – forgiveness from family and acceptance by the society. All promised to turn over a new leaf and commit to contribute back through community services. We were urged to pen down our replies to any such message as we wish.

I lingered a while more before making my way home.

Comments

This is a well-organized race. If you are looking for a unique race in Singapore, then this race is for you.

Race Review: King of The Trails 2018 – Rugged Seeker [10km] (by Austin)

Austin
-
0
Race Review: King of The Trails 2018 – Rugged Seeker [10km] (by Austin)

rugged (ˈrʌɡɪd): having or requiring toughness and determination

seeker (ˈsiːkə): a person who is attempting to find or obtain something

Initially, these were the definitions I understood of the term “Rugged Seeker” – the title for Leg 2 of the King of the Trails Series of trail running routes.

“What a daunting title“, I contemplated: “Not really for someone like me to take on“. Of course, there was some degree of hesitation on my part (considering my smaller frame), to take on a tougher physical activity. Yes, I do enjoy looking for challenges, for new what ifs and for their possibilities but this time, it was different. After much contemplation, I decided to take the plunge and just run lah. Again, I chose to register for this race with my Dad, considering how he has been into trail running recently.

This race (as well as the preceding leg) required us to bring our own bottles, in efforts to prevent wastage of plastic cups. This arrangement impressed me, knowing that the sight of plastic cups littered along the trail would put me off. Kudos to them for that idea! With that in mind, I decided to bring a handheld squeeze-bottle from my running belt.

Pre-race Preparation

Trail running (unlike regular road running) was more strenuous and mentally draining. In the months leading up to the race, I went on several runs at MacRitchie Reservoir (the initial location for the race) to test out the difference in terrain. Several main differences stood out: the inconsistency of the elevation, the presence of rocks and roots and angle of incline of the path. To compensate for all that, I learned to readjust my gait to take smaller, light-footed steps, which allowed for more flexible movement.

Gradually, I came to a realization for trail running – it is never about how fast or agile you were. Instead, trail running increasingly brought out more of a greater connection of self to nature and creation. My perception of being on the trails was changing and my anticipation for the race grew.

Race Entry Pack Collection (REPC) – 5 Aug 18

Just two weeks before I hit the trails, I headed down to Velocity Shopping Centre, where I collected my race entry pack.

My Dad and I at the REPC

As expected from a small race event, there was no queue for the collection! However, due to some logistical reasons, we were not able to collect our drawstring bags there. Nonetheless, the staff-workers were patient in explaining the details for collection during race day.

Race Day – 18 Aug 18

Race day arrived and began with an early morning rise to reach the venue by 7 am. This leg of the series was held near Bukit Timah, along Hindhede Drive. My Dad and I arrived early, so there were no issues regarding traffic congestion in the area.

The road led us to a clearing, where loud, upbeat music greeted us and volunteers welcomed us. Across a smaller road was the starting point for the race. The carnival had the usual first-aid post, baggage deposit stations, water point, and photo-booth.

Baggage Collection/Deposit Area
Race Carnival

The crowd was just nice: neither too thin nor too congested. That might have uplifted the atmosphere substantially, breaking the morning silence of the surrounding forested areas. Just 5 minutes before flag-off, I lined myself up with the other race participants at the start point (which I admit was slightly stuffy) to prepare for the race. Several stretches and deep breaths later, the air horn sounded and the runners took off.

The crowd at the start line

I held my head high for a deep breath and began my journey on the trails along with the rest. The initial track was less technical: starting with gravel and small rocks that were relatively even. This path brought us through the next 2 km before the upward incline came. Larger rocks were being introduced, with the occasional tree root in the way. As I approached this section, my music stopped abruptly, which threw me off momentarily. After regaining composure, I soon realized my blunder – my Bluetooth headset was not charged beforehand! Barely recovering from my mistake, I put away my headset and dove into the canopy-enclosed section of the trail, unaware of the blessing in disguise lying ahead.

Almost immediately, scents of all sorts hit me, but mostly of earth and floral ones. As the trail was cutting through the forest, I found myself among the trees, taking in all the sounds and sights around me. It then hit me – it was because of my Bluetooth headset failing me that made me all ears to the sounds of nature around me! For once, I was contented with running without my “EDM Running Workout” playlist. In a way, it was a reminder for me to pause and open up to appreciate the surroundings around me. Nature, you never cease to amaze.

Shortly after, I approached the half-way point (demarcated by a sign) with multiple water-refill stations. Having taken only a few sips from my handheld squeeze-bottle, I decided against taking any water and carried on with the race.

The next challenge came up no further than 1 km away: the mudflats. The trail led us (the participants) along a slope with a decreasing incline which ended up in a clearing. As others let out sighs at the sight of the mud ahead, I was more than ready to tackle it. The entire path was filled with ankle-deep mud (which honestly wasn’t that bad), and there was no way around it. This was where everyone slowed down to a walking speed to wade through the muddy soil. The invigorated, inner child in me came alive as I made progress through the mud. Although my shoes were completely covered in mud, I paid no mind to them and moved on. I wasn’t going to let mud stop me.

Near the grassier ends of the trail

While racing up the grassy hill incline ahead, a light rain started showering overhead, cooling my face and body. This only motivated me further as I pushed on towards the upcoming rocky area.

Once again, I had no choice but to slow to a walk to scale the sharp ascent of the rocky hill. “Great! Finally some variety in the trail“, I thought as I tried to keep positive throughout. However, in all honesty, I was breathless. Really. A few gulps of water (from my bottle) and many painstaking steps later, I neared the top. Upon arrival at the peak, a sense of accomplishment swelled within me and gave me a brief energy boost.

Up next in the trail was another forested area, which brought me amongst the foliage. This time, I knew the finish line was near – the slope was beginning to make a descent and cheers could be heard. As I crossed the finish line, a second wave of accomplishment swept through me.

Finish Line

Volunteers cheered as they handed out finisher medals, alongside cans of 100 plus isotonic drinks and bananas. I took my share of entitlements and left the area for the carnival.

Post-race Celebration

The carnival was more lively after the race, considering that most finishers were looking for somewhere to cool down. Many race participants were foreign, who seemed to appear only for trail running races. My best guess was that they joined just to feel closer (although possibly slightly) to home. After the skies cleared up, I met up with my Dad to snap some photos at the photo-booth provided.

 

My Dad and I at the Photo-booth
Long queue for the photo-booth
My post-race shoes featuring my squeeze-bottle
10 km Done!

 

After collecting our drawstring bag runners’ entitlement, we lingered a little longer to hear the announcement of the race winners. After finishing our cans of 100 plus and bananas, we finished off with some cool-down stretches and left for home.

Finisher Medal

As a whole, this 10-kilometer trail run was much better than expected. From the change in the venue from MacRitchie Reservoir to Bukit Timah to the environmental conservation efforts, my expectations were surpassed. The whole outdoor experience won me over. Despite being a small event and for the minor logistical problem regarding the drawstring bags, I would still consider the event a success. Trail runs have officially become one of my favorite.

Closing Thoughts

My initial decision to join “King of the Trails: Leg 2 Rugged Seeker” was purely based on the definitions I had looked up online. I signed up, hoping that I would be able to witness how a person could be deemed as “Rugged Seeker“. However, throughout the course of this entire trail running experience, I felt them being redefined.

The main point was that there was seeking involved and no one has actually “found” ruggedness. It was the idea of running enthusiasts (despite the difficulty) continuing to contend against their mental barriers and push their physical limits that brought me to this realization. I realized that the whole idea was to start seeking experiences, just like how others there were doing. Without the first step, no one would be able to face a challenge and improve themselves.

This race also rekindled a spirit of adventure and an inner bond with nature with all its limitless things to offer. I never would have known that the nature sounds, the light drizzle, the muddy plains, and rocky hills would have brought out so much joy in me. This was indeed a refreshing experience.

However, all things considered, you might not share the same opinions as me. Do not just seek after anything and everything but things that are of importance to you.

This race reminded me to seek after the Kingdom of the One above, even if it gets rugged and tough. As I know it would be far more rewarding than a finisher medal could ever be.

Thanks for reading and till my next write-up, continue chasing after new experiences, God bless and have a great day ahead!

Inaugural International Bintan Marathon Kicks Off With Great Success, Bigger Plans For The Second Edition Next Year

Team JustRunLah!
-
0
Inaugural International Bintan Marathon Kicks Off With Great Success, Bigger Plans For The Second Edition Next Year
  • The inaugural edition of the International Bintan Marathon featured more than 1,000 runners from 33 countries, running in three race distances: marathon 42km, half-marathon 21km, and a 10km charity run. Singapore was the most represented country with over more than 600 runners.
  • Mungathiastephen Mugambi of Kenya finished first in the Men’s marathon with a time of 2:17:00.7 while Njuguna Margaret Wangui of Kenya finished first in the Women’s marathon with a time of 2:48:54.2. Singaporean, Hu Xiuying, came in third in the women’s marathon with a time of 3:23:06.4.
  • Singapore’s Jenny Huang and Neo Jie Shi finished second and third respectively in the Women’s 21km half-marathon.

Bintan, Indonesia, 9 September 2018 – Runners from Kenya dominated the field, winning both the men’s and women’s marathon at the inaugural edition of the International Bintan Marathon. With the tagline, “Run and Discover’ and sanctioned by Indonesian Athletic Association (PASI), the event held on the picturesque island of Bintan received more than 1,000 runners from 33 countries competing in 3 race distances: marathon 42km, half-marathon 21km, and a 10km charity run.

The 42km marathon, which was flagged off by Pak Fran, Vice President Director, PT. BRC at 5.15 am at Plaza Lagoi, was the longest of the three distances. Mungathiastephen Mugambi from Kenya finished first with a time of 2:17:00.7, while Geoffrey Birgen (2:19:27.1) and Bernard Muthoni (2:22:37.9) finished second and third respectively in the men’s marathon.

“I am pleased with the win today. This is my second time running in Bintan as I took part in the Moon Run here last year. The weather and the route played a big part in my performance today and I enjoyed running the last stretch of the scenic route,” said Mugambi.

Njuguna Margaret Wangui from Kenya finished first in the women’s marathon with a time of 2:48:54.2 and was a couple of seconds ahead of second placed, Irine Jeptoo Kipchumba. Singapore’s Hu Xiuying came in third with a time of 3:23:06.4.

The 21km race was flagged off 20 minutes after the marathon and featured 45% of the overall number of runners. In the men’s category, Njoki Charles Munya came in first with a time of 1:08:36.0. He Xiujie was Singapore fastest runner, finishing the race fourth, with a time of 1:25:56.9.

“I am very happy with my time despite missing a podium finish. I did a personal best time two weeks ago in the Army Half-Marathon and today I went faster. Overall, I enjoyed the experience as it is different from the normal races in Singapore. This race also gives me the chance of being able to travel away to compete outside Singapore and also have a short break from work,” said Xiujie.

In the women’s category, Indonesian Osidah Widawati finished first with a time of 1:32:21.1 while International Bintan Marathon 2018 (IBM2018) ambassadors, Jenny Huang (1:34:33.5) and Neo Shi Jie (1:47:55.6) finished second and third respectively.

“The weather was fantastic and the route was great. I did a personal best time as well and I am definitely including International Bintan Marathon in my running calendar for next year. I foresee that there will be many more runners from Singapore for next year’s event as this is a fantastic opportunity for runners to get out of Singapore especially with the ferry ride being just one hour away,” said Jenny.

IBM2018 Ambassadors Shariff Abdullah finished the half-marathon in 3:02:00.0.

“I had an enjoyable run today. Apart from meeting runners from the other regional countries, I also took photos of the scenic route and with the people I meet during the run. Hopefully, when I share the photos on my social media accounts, there will be more people that will be interested in the future editions of the International Bintan Marathon. This event is also very well organised and there were plenty of good feedback from runners,” said Shariff.

The 10km charity race included 300 runners, beginning from the Bandar Bentan Telani Ferry Terminal. A total sum of 50 million rupiah was raised for this charity run and a cheque was presented to Hidayatulloh Bintan Orphanage.

The inaugural edition of the International Bintan Marathon was a welcome addition to the Indonesian’s island’s annual suite of world class sporting events such as Tour de Bintan, Bintan Triathlon and Ironman 70.3 Bintan.

“I would like to sincerely congratulate each runner for making this year’s International Bintan Marathon one to remember, and the inclusion of more than 1,000 runners is encouraging as we look forward to make International Bintan Marathon an annual event in the Indonesian running calendar,” said PT Bintan Resort Cakrawala Group General Manager, Abdul Wahab. “We also would like to thank all our partners, sponsors, volunteers, and staff for their hard work and dedication in making this event happen as we look to achieve our mission of making Bintan a healthier and more active sporting community, as well as to increase the tourism and sport development of Bintan.”

 

The Wilder Side of The Rail Corridor

The Mad One
-
1
The Wilder Side of The Rail Corridor

I have fond memories of the Green Corridor.  The first ever running event I joined was that eponymous run in 2014 that turned into a glorious mudfest all the way to the finish at the old Bukit Timah Railway Station.

Northern Rail Corridor – Bukit Timah Railway Station

I ran the route a few times more on later editions, on other events, at times on my own weekend long runs, until it closed in 2016 for the Murmane Project.

Northern Rail Corridor – Sharing the trail with riders

Via other trail events, I ran and saw parts of the upper half of this entire rail corridor, but it always veered out before Rail Mall, never beyond.  Wanting to explore, I covered this remaining part of the former KTM line that I had not seen yet.

(Full route run video below – Click Play button) 

The main reason why the lower portion (lets call it “lower RC” and the other “upper RC” ) is more popular, its a continuous stretch of 10K.  No road crossing so its safer, which made it the ideal place to hold events, and making it even more popular.

The location also lends to its popularity.  A part goes downtown.  The entire route is almost  surrounded by housing estates with easy access to the trails.  Its a place to escape for people living nearby.  For visitors, its easy to bail out to an HDB void deck, some nearby bus stop, or petrol station w/ a convenience store when things get too warm or challenging.

Northern Rail Corridor – Bukit Panjang road crossing

In contrast, upper RC have a few level crossings, so after the train tracks were removed you have to be careful crossing the road. In the case of Hillview, as the tracks were elevated and now gone, you have to go down one side, cross the road, climb back up the other side.  Then at Bukit Panjang, you need to go around Junction 10 and restart the trail via the lorry carpark.

Then further north, its the industrial areas Sungei Kadut and Kranji.  Not the most glamorous place of Singapore.

Northern Rail Corridor – Entering the forest

For me, upper RC got its charm.  There are the 2 railway bridge crossing over Dunearn and Upper Bukit Timah Roads, a favourite of Instagrammers.  Unlike lower RC which at times feel sunken and enclosed, upper RC is more open feels wider, yet still quiet and sheltered from the noise of cars from the main road nearby.  Feels greener, especially the part past Sungei Kadut Ave.

Wilder even as I encountered red junglefowls and hens before Sungei Kadut Ave, and 2 large wild boars after the creepy bridge near Kranji (kept a very safe distance).  Well, they’re actually getting more common around Singapore now.  I’d still rather see them than macaques anytime.

Northern Rail Corridor – 20km mark, past Mandai Avenue

We can only speculate how the Green Corridor will come out after the project completes.  We can only trust NParks to do their best to give us back an improved trail yet retaining its original charm as much as possible.

While waiting, spare some love for the northern half.

Northern Rail Corridor – Nature blighted by abandoned bike

Meet Merza of V8Runners

Stanley Tan
-
0
Meet Merza of V8Runners

My name is Merza. I was a runner.

I discovered my love for running quite early. I remember waking up enthusiastically some early mornings when I was in primary school – to run. As a kid, I thought running was the easiest sport! When I was in Secondary 2, I took part in my first school cross-country run and came in second! I also represented my school’s sports house during the Sports Day events. I went on to represent my school in the national cross country race when I was in pre-university.

I continued to enjoy running after my school days were over. During my national service, I was one of the better runners in my camp. I have never failed my IPPT tests. However, after I joined the workforce, my regular runs became less frequent to the point where I would only go for a jog because of the need to prepare for the annual IPPT test.

After the completion of my reservist cycle, except for ‘once in a blue moon’ jogging, I no longer have any motivation to keep fit. The thought of going for a run tires me, and I became lazy. My lifestyle became sedentary. I felt tired easily and gradually gained some weight. 

This continued for many years until I moved to Vue8 Residence in Pasir Ris. This is where I meet my new neighbors who are running enthusiasts, particularly Stanley and Jade. They invited neighbors to join them for a weekly 7 am Sunday morning run. Initially, I was reluctant, 7 am on a Sunday morning? I’d rather be in bed! Nonetheless, I decided to give it a try. I soon realized that it isn’t about ‘meet and run kind’ of sessions. Stanley is a seasoned runner who knows exactly about incremental conditioning for new runners. Initially, we found it extremely hard but Stanley and Jade are enthusiastic and encouraging in imparting the concept of a healthy lifestyle. They organized and planned the weekly running programme. From warm-up exercises and 5km run, we progressed to climbing stairs and 7km run, and then to hill training and 10km run. Soon, we were doing above 10km, running from Pasir Ris Park to Punggol and Coney Island, trail running at MacRitchie Reservoir and Telok Blangah Hill, to eventually take part in 10km running events and the half marathon! Wow!

For all my earlier ‘boasts’ about being a runner when I was younger, I was more of a short distance runner. I have never run more than 5.5km (7km on the treadmill). The half marathon was undoubtedly a personal achievement for me! Stanley’s and Jade’s caring nature and motivating encouragements have really helped us all.

The journey isn’t easy, but each of us in this V8Runners’ family, whether you are a runner or a brisk walker has something to look forward to on Sunday mornings – the camaraderie and friendship that we have built.

My neighbors are now my friends, my family.

My name is Merza. I am a runner.

Review: Run and Raisin’ Charity Run 2018 [10 km] (by Stargazer)

stargazer
-
0
Review: Run and Raisin’ Charity Run 2018 [10 km] (by Stargazer)

“I ran for a child!”

The Run & Raisin’ Race was organized by Touch Community Services. The funds raised will go towards helping Touch Young Arrows (TYA) clubs to maintain the year round activities and weekly programmes with disadvantaged children.

The race comprised of 3 categories: 10 km competitive run, 5 km fun run and 1.2 km family run. I was taking part in the 10 km category. This was my 2nd charity related events in 2 weeks; where last Sat (25th Aug) I walked 4 km in the Community Chest Walk at the Marina Bay Sands.

Race Day

The race was held on 1st Sep, at the Singapore Sports Hub, OCBC Square. This was also the 1st day of ‘The Giving Family Festival’, a 2 day event which ended on Sunday.

I reached Sports Hub at 7 am. Participants were depositing their bags at the Visitor Centre and volunteers were preparing to setup the various game booths, as well as the food stalls inside the Kallang Wave Mall.

The flag off time for 10 km runners were 7.30 am. I like this time as it gave me ample time to get to the race site at Sports Hub by public transport, though some runners would have preferred earlier to avoid the morning sun.

The 10 km runners were flagged off with no further delay. The route took us to the Bay East Garden, Marina Barrage and u-turn just after passing the Flower Dome. There were  hydration points at every 2 km, which I thought was adequate. There were also many volunteers cheering us on along the entire route, encouraging us to press on. I did a slow run, after having recovered from a fever and mindful not to ‘overheat’.

I managed to complete the race just slightly beyond my usual timing. Rested a while and saw the family run being flagged off at 9 am. It was heart warming to see the parents running along with their young kids.

Back at the OCBC Square, the ‘festival’ had started. Some runners and the public were playing games at the various booths and buying food from the stalls. As it was still early, the crowds were manageable. I lingered a while more before departure for home.

    

This is definitely an event which is ideal for runners looking forward to run with their kids and at the same time doing charity and enjoying a kids carnival.

Training to Run a Marathon

Eric Barber
-
1
Training to Run a Marathon

Here’s a checklist of things you’ll want to do if you’re training to run a marathon.

Speak to your doctor. Tell him or her your plans and ask for any health advice they have for you.

Buy good shoes. Buy two pairs of running shoes that have either served you well in the past or have been professionally fitted for your feet.

Buy some running gear. Plan for your local training conditions, the conditions in the next few months and most importantly, the local conditions come race day.

Prepare for all seasons. Make sure you have enough running gear for rain, shine, hot and cold. Think about rain jackets, gloves, sunscreen, sunglasses and socks.

Invest in great socks. Don’t overlook the importance of the socks you choose. Blisters are a pain. Experiment with socks.

Start slow. Work up to your big mileage. You’ll have plenty of time to go long later. Do yourself a favour and start out slow and short.

10%, 10%, 10%. Add roughly 10% to your total mileage every week. This will help you dodge injuries.

Avoid Injury. You can’t run if you’re injured. Listen to your body and give it a rest if you think you have the start of an injury.

Stick to a Training Schedule. Either make your own or buy the one that suits your schedule. Either way, you’re much more likely to complete your training and reach your goals if you are following a clear training program.

Cut the Cr@p. Make an effort to improve your diet and nutrition. Complex carbohydrates, proteins and good fats should make up 65%/25%/10% of your diet respectively. That equals 100% – there’s no room for McDonalds or KFC!

Drink. Make sure you are adequately hydrated. Drink water during shorter training sessions and diluted sports drinks for runs over 1 hour in length.

Get Started. What are you waiting for?

Looking to sign up for your next event? Check out our secure race registration platform:

1...606162...213Page 61 of 213