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Running Uphills: What You Need to Know

Team JustRunLah!
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Running Uphills: What You Need to Know

Ever ran up a hill and felt that it drained your energy almost immediately, made you breathless and you thought you’re going to collapse anytime? Because, same here. I am sure everyone dreads to run up a hill and will avoid it at all cost!

Most people still prefer to know the route beforehand because they feel that running uphill might disturb their running momentum and thus, not able to achieve their personal best. However, you might not need to avoid it anymore because we got you!

Benefits of running uphill

It helps to improve

  • Your running form – when you train running uphill, your muscles are forced to perform in a coordinated way, which will increase your power output. Thus, with greater power output, you are able to run longer and faster.
  • Muscular strength – Since running uphill requires you to use your muscles from your calves, quads, hamstrings, and glutes, it will actually strengthen those areas as compared to running on flat grounds.
  • Confidence boost – running uphill during training will prepare you physically and mentally. With that, with any given race course, you will be able to nail it!

So, How to run uphill correctly?

Naturally, we tend to bend forward whenever we climb or run uphill to avoid any tripping. Leaning forward is indeed necessary, however, not too much. This is because leaning forward will restrain movements especially when you need to bring your knees up which will affect your overall running performance.

According to Runners Connect, here are a few steps you can follow:

  1. Chest Straight and open with a slight lean forward at the hips, not the stomach
  2. Keep your head up and look 30 meters ahead of you. This will ease the flow of oxygen. Also, keep your arms at a 90-degree angle at the elbow and swing straight back and forth.
  3. Focus on driving your knee off the hill and work on landing on the ball of your foot to spring up the hill.
  4. Point your toes towards the ground. This will save you a lot of energy and help you to get up the hill faster and with less energy.

Running uphill might be a dread for some, however, when you apply these techniques and train well, you can conquer hills of all lengths and inclines!

Sermona, Abahan Top MILO Tarlac

Servinio
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Sermona, Abahan Top MILO Tarlac

     TARLAC CITY – A classic duel between two former champions highlighted the 42nd National MILO Marathon Tarlac City qualifying race last Sunday at the Maria Christina Park eventually won by Julius Sermona over Eduardo “Vertek” Buenavista.  The pair will also lead the city’s qualifiers to the National Finals this December 9 in Laoag City to challenge current MILO King Jeorge Andrade.

Sermona, the 2006 MILO King, broke away from his chasers to finish the 21-kilometer course in 1:14:37.  Five-time winner Buenavista dropped five minutes behind to take runner-up honors at 1:19:03 while Third Place went to Reynel Cusipag (1:28:23).

In the distaff side, veteran trail running champion Sandi Menchi Abahan showed that she can also do well on paved roads in a winning time of 1:34:50.  Coming in Second Place was Valerie Taulie (1:49:13) followed by Brenda Balucas (1:50:44).

Sharing the spotlight with the qualifiers were the champions in the side events headed by Ace Joshua Hiponia (37:20) and Cindy Acosta (47:21) in the 10 kilometers.  Joana Marie Gagarin (11:38) clocked faster than boys champion Louise Jon Nazareth de Jesus (12:15) in the three-kilometer children’s race while the five kilometers was won by Carmelo Bravo (17:00 and Merry Joy Trupa (21:06).

The final two Luzon legs of the MILO Marathon will take place in Batangas City on September 16 and Lucena City on September 30.  The races will then resume in the Visayas and Mindanao starting in Iloilo (October 7) followed by Cebu (October 14), General Santos (October 21), Butuan (November 11) and Cagayan de Oro (November 18).

Meanwhile, reigning MILO Queen Mary Joy Tabal finished in 11th Place in a field of 19 runners at the 2018 Asian Games Women’s Marathon held in Jakarta, Indonesia simultaneous to the Tarlac race.  Tabal clocked 2:51:41 compared to podium finishers Rose Chelimo of Bahrain (Gold, 2:34:51), Keiko Nogami of Japan (Silver, 2:36:27) and Kim Hye Song of North Korea (Bronze, 2:37:20).

Despite the debacle, Tabal remained on pace to defend her title this December and stretch her reign to six years.  A sixth title would also make her the undisputed most successful female runner in MILO Marathon history, a record she currently shares with the legendary Arsenia Sagaray who won five times but in non-consecutive fashion from 1992 to 1994 and 1996 and 1997.

My SAFRA Singapore bay run and army half marathon 2018 review [21KM] (by SwimmingRunner)

SwimmingRunner
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My SAFRA Singapore bay run and army half marathon 2018 review [21KM] (by SwimmingRunner)

Over 41000 runners participated in this year’s SAFRA Singapore bay run and army half marathon (also known as AHM). This race serves an opportunity where I meet up with 4 of my colleagues after I had left my company on 17th Aug to pursue further studies in SIT (Singapore Institute of Technology). In case you are curious, I’m pursing a degree in Electrical power engineering. My school will commence on 3rd Sept. That means I have a break from 17th Aug to 3rd Sept 2018. I went for the SIT orientation camp which was held from 23rd Aug to 25th Aug 2018. From this orientation camp, I had a fun time making new friends and playing team-building games but at the same time having a lack of sleep. By the time it ends, I was feeling super sleepy that I didn’t even celebrate my birthday on the 25th Aug.

I slept at 7pm but I had interrupted sleep. I woke up and went back to sleep again. When I finally woke up at 3am, I took grab taxi from my home to the race village. It took me 3 attempts to successfully book a taxi through the grab app. By the time I board the taxi, I was already 4am! When I arrived at the race village, the first thing I looked out for is the baggage deposit counter. Bag deposit was very quick and easy. It was only when I proceeded to the start pen after depositing my baggage that I met all of my colleagues. We didn’t talk much as we were already late.

There were 2 start points as shown in the pictures above. We were all in the 3rd wave which flagged of at 5am. We went our own separate ways as everyone run at different pace. As for me, I try to run slow for the first 2km at a speed of about 7km/h and hoping that I won’t suffer during the later stages of the race. after that, I speed up just a little but I told myself to limit my speed to below 9km/h. I still managed to run almost continuously stopping only at hydration points. The queue for the hydration points were long especially for the 100plus isotonic drink. It seems like 100plus were so popular that one of the hydration station that I came across ran out of it.

By the time I reached the 16km mark, 2 hours had passed ever since I started the race. I felt that I was a little too slow. At that point of time, I tried to increase my running speed because my legs and stamina were still strong enough to run even at that point. So I aimed to walk less and run more. I ran and endured the last few kilometers as my legs were very sore but not cramping at all. In the end, I achieved a time of 2hours 37minutes for this half marathon without consuming any energy gels.

After the race, each of my colleagues went their seperate ways after they had finished the race as they were exhausted. Some of them were still running when I finished the race. We didn’t meet up after the race.(Sorry, no photos of them).

After race thoughts

I thought to myself that I could only make it for a consistent pace (even split) for at least 14km. Even though this was my slowest half marathon, I’m glad that I had ran for most of the distance and still finish the race without suffering from any muscle cramps. Now I’m glad to say that I had finished this half marathon stronger than ever before.

Report: Taipei Yang Ming Shan Ultra Marathon 2018 (by healthobeing)

healthobeing
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Report: Taipei Yang Ming Shan Ultra Marathon 2018 (by healthobeing)

Taking a long break from work and stuff to Taiwan for two months allowed me to take part in 2 runs in this travel destination this year, which to most Singaporeans, for food shopping and sight seeing.  Taiwan actually has very interesting nature to offer and being an island near to Pacific Ocean, the island is also good for many watersports.  The island centre is the Central Mountain Range where the Jade mountain ( Yu Shan) lies, one of the highest mountain on the island standing near to 4,000m in height.  It is definitely a wonderland for hikers.

Running in YMS

Many races take place here in Taiwan, not just running road or trail but also Bikes and Swim.  Being more of a runner, I signed up for the Yang Ming Shan ultra marathon.  This race although takes place in the Yang Ming Shan National park, is organised by the Chinese Taipei Association of Ultrarunners.  This group of runners usually do distances longer than FM and they organise trainings for long distance running.

At the start and finish point

YMS national park is has many walkway paths and roads constructed for tourists and hiker, there are also many interesting unexplored trails.  The race starts off at the Zhi Shan Sec School which is near to the Shilin Subway station, you can take a local bus there or take the taxi which is rather cheap.  The race start is just out of the school’s hall, they converted the hall to a race rest area for participants to take their bibs and also to bag drop, freshen up.

Yang Ming Shan scenery

The longest distance for the race is 66km, but I opted for the 42 km instead as I feel comfortable running that distance.   For about 50 dollars SGD, you get a long sleeve race tee, a running bib with time chip ( which you will get refunded about 5 SGD if you return the chip at the finish point.

This race is always around February yearly, this year we were lucky that the weather was sunny although to me it is still cold.  This period is still the winter period, so do remember to prepare for cold weather when you come for the race.  Taipei gets rainy during this season, based on past participants, they were always drenched out at the race.

The usual big running bag for Taiwanese runners

The course itself is very undulating with winding roads and slopes, for the 42km, it is basically two hills up and a U turn and return to the school itself.  Struggling through the course, I realised that I would not be able to run this race with the usual Road marathon speed due to the undulating nature of the course.  Along the way we were replenished water points, that not only served water but also isotonic drinks.  Biscuits, fruits and even hot ginger tea came in timely for the cold weather. The ending part is all the way down slope into the Secondary school.  With the clock at the ending, it makes you feel like a champion!  This race is rather boutique so it is not as crowded and full of runners in the usual case.

At the finish

At the ending point there were also hot noodles for the runners doing FM and above, there were also the usual banana, hydration.  There are also toilets around for your to have a quick change up.  There are however not hot water facilities provided so it is still cold and you have to remember to bring your jacket to keep warm.  You get a recycled material finisher’s medal for this race, which I thought was quite good as most of the metal medals are not practical and after a while you do not know what to do with them.  This recycled material is light weight and felt like wood, making it easy to bring around.

Finisher cert and medal

Overall, this race is rather good I think for those who want to enjoy some natural beauty of Yang Ming Shan and colder weather, this is good.

Run For Inclusion 2018 Brings Together More Special Needs Groups and Caregivers of Persons With Special Needs At Its Annual Run

Team JustRunLah!
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Run For Inclusion 2018 Brings Together More Special Needs Groups and Caregivers of Persons With Special Needs At Its Annual Run

26 August 2018, Singapore – Over 2000 participants gathered at Bishan Stadium earlier this evening to join in Run For Inclusion 2018 – Singapore’s only integrated race where participants run alongside visually, intellectually, physically, hearing and mental health challenged. Organised by Runninghour, the fourth edition of the race was graced by Guest-of-Honour Ms Denise Phua, Mayor, Central Singapore CDC and Member of Parliament for Jalan Besar GRC.

Spread across both Bishan Stadium and Bishan-Ang Mo Kio Park, members of the public ran alongside 571 Persons With Special Needs (PWSN) – a growing number since Runninghour’s first event in 2015.

Kicking off the race were the non-competitive Junior Handcyclists from Para Cycling Federation of Singapore (PCFS). They are part of the many groups with PSWN who participated at Run For Inclusion 2018, alongside the Singapore Association for Mental Health (SAMH), Pathlight School, Rainbow Centre and more.

Similar to previous years, Runninghour extended complimentary slots to all special needs participants in efforts to encourage them to join in the fun. This year, the number of complimentary slots increased to 1000 from 500 in 2017, to include more caregivers. Each slot allows one caregiver to accompany the PWSN – this year close to 300 caregivers took part in Run For Inclusion 2018, up from 30 last year.

Co-founder of Runninghour, Mr John See Toh shared, “At our previous races we’ve had visually, intellectually and physically challenged runners. This year, we are happy to welcome those who are recovering from mental health issues. For them, the support and acceptance from the community is what they need in order to aid them in their recovery process. It is also very heartening to see more caregivers running together with the PSWN this year. On behalf of the Runninghour committee, we would like to thank all participants who joined us at Run For Inclusion 2018 – your support today will contribute towards nurturing an inclusive Singapore.”

Empathy Run Segment

This year’s run marked the debut of the Empathy Run Segment, where participants were encouraged to undergo hearing, physical, sensory and visual challenges to experience the difficulties faced by PWSN:

  • Autism Challenge – Participants had to go through a sensory tunnel experience filled with bright lights and loud sounds. This challenge signified how certain individuals with autism may be sensitive to lights and noises
  • Cerebral Palsy Challenge – Participants were required to run or walk for about 40 metres. This challenge encouraged empathy towards individuals who face movement issues on a daily basis
  • Hearing Challenge – Participants were required to put on a pair of ear plugs to walk or run for 700 metres. This challenge allowed participants to experience what it is like to be hard of hearing
  • Mental Health Challenge – Participants held on to a piece of rope and ran or walked for 300 metres on the running track. This challenge signified the importance of acceptance, companionship and encouragement which recovering mental health patients need to help their recovery process
  • Visual Challenge – Participants were required to pair up and take turns to run with a blindfold on. This challenge encouraged empathy towards visually challenged individuals
Participants at Run For Inclusion 2018 trying out the Visual Challenge at Bishan-Ang Mo Kio Park
Image credit: Runninghour

To conclude the event, guides and special needs members from Runninghour put together performances to keep the crowd entertained throughout the evening. This included a vocal performance by Clarissa Lin from Delta Senior School and Kiefer and Sarhan from Metta School who sang an original song composed by Sarhan, which won a consolation award at the Singapore Youth Festival 2018.

Runninghour continues to welcome more members Beyond today’s event, Runninghour is open to anyone who wants to be part of the cooperative for a longer term. Interested members of the public can join the weekly trainings, held every Thursday and Saturday. New members will be given an introductory session on how to guide special needs runners, or how to run with a guide.

For more information on Runninghour, please visit www.runninghour.com, or their Facebook page, www.facebook.com/runninghour.

 

My Nee Soon Funtartstic Fiesta 3 Ten Run and SAFRA Singapore Bay Run & Army Half Marathon 2018 (by Lingderella)

Lingderella
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My Nee Soon Funtartstic Fiesta 3 Ten Run and SAFRA Singapore Bay Run & Army Half Marathon 2018 (by Lingderella)

It’s a busy weekend for many runners as there’s many races in this weekend with races such as King of the Trails on Saturday morning, Nee Soon Fiesta 3 Ten Run in the evening, Sunday morning there’s Safra Singapore Bay Run & Army Half Marathon and Running Hour in the evening.

It’s my 3rd time participating in both Nee Soon Funtartstic Fiesta 3 Ten Run and SSBR&AHM, I am honoured to be one of the ambassador of 3 Ten Run ?

(Photo credits: Yi Qing)

With Orchid Country Club as the race owner, Nee Soon GRC, People’s Association and Community Sports Club and many reputable partners, it was a well organised running event. Its really a must try running event honestly not because I’m the ambassador and I have to promote it but its truly an awesome running event as you don’t usually get to run on golf course and the scenery is really pretty ? No regrets! What’s good in the race pack was a towel, race tee and a pair of free bowling game voucher at Orchid Bowl in OCC ?

What’s great was that after the run, all runners will get a medal and also given a complimentary ticket to Nee Soon Funtartstic Fiesta where participants get to redeem goodies and have fun in the game booths. Stupid me didn’t know about the complimentary tickets and went to the Community Centre and bought the tickets but never mind, the tickets was super cheap lah! Only $2 and it’s so worth it! ?

Event location was at Orchid Country Club in Yishun and free bus shuttle service is available from Khaib MRT station to Orchid Country Club.

There’s the 10km competitive cateory, 5km fun run and 1.5km family run. I ran the 5km category with my mum and Yi Qing while Willis ran the 10km category. Flag off for the 5km category was at 6.30pm, a super shiok timing as the sun was setting and it wasn’t very hot.

The amount of participants for the 5km was really only just as the photo above. I was really shocked to see the there were so few participants in the 5km category but it turns out that even the 10km category also had as little participants! All must saving energy for the next day’s one of the biggest race in Singapore, I’m glad I didn’t miss this.

There were 3 water points for the 5km category and both 100 plus and water were provided. It was 5km of greenery ? Though its a challenging hilly terrain, but I find it tahanable as I was going at a slow and easy jog to run with my mum and also to save legs for the half marathon the next day.

We took our time to complete the run and I’m glad that my mum enjoyed the run and the scenery ? Mum is still strong and healthy and she jogged all the way ? Would like to participate in more runs with her ❤

After the run, we proceed to the eventful Nee Soon Fiesta nearby to meet my sister and nephews. There were many Superheroes cosplayers around and many kids were super excited to take pictures with them, there were a few food trucks available and I bought Old Chang Kee. There’s also free Movie Screening whereby mats were given out for free for residents and participants who wants to enjoy the movie! But both my nephews were more interested in the game booths and they really have great fun! I must say the the complimentary tickets was really sibeh worth it and all the additional tickets I bought were all well utilised. Glad my nephews would like to participate in the run as well next year ?

After I reached home and by the time I’m ready to sleep it’s almost 10pm. Which means in just a few hours time, I would need to wake up for the SSBR&AHM. Willis and I tried to wake up early as I wanted to be in the first wave to avoid bottle necks and the people mountain people sea. Flagged off was at the usual Esplanade Bridge at 4.30am but when we reached the event site much earlier at around 3.30am, start pen was already opened. I remembered we were pretty late last year and we were squeezing with the people mountain people sea to even get into the start pen. It’s one of the largest runs in Singapore, and it didn’t disappoint me and somehow in my opinion, I felt the event was even better organized than Standard Chartered Marathon. I think there’s also much more supporters as well. There’s also many entertainments along the route such as drummers, cheer leaders and even belly dancers. Some of the hydration points were even themed and well decorated ?

I didn’t have any aims for this run but just to follow my training plan to run in a certain heart rate zone to train for my upcoming marathon next month. Recently I did a lactate test with Coached to find out what my heart rate zone is in and started to run in the heart rate zone as per Coached training schedule. It’s only 3 weeks since I started to do my runs based on heart rate and so far, I think the results was good. Last week at Shape Run which I participated in 10km, I gotten a sub 1 hour, though its not a PB timing but I don’t have the run die me feel and its my best timing for 10km so far this year and even for this SSBR&AHM half marathon is my best half marathon timing for this year too! ? And the best part is after the half marathon, I felt fresh, my legs weren’t tired and I felt that I could go further.

Flag off was a few minutes delayed and I enjoyed the first few kms of spacious road. I counted 6 lanes of road available for the runners, the happy huge lanes were only till we turned into Gardens by the Bay. It was still runable for me, but for those who are faster runners may seems like they were jammed and forced to run slower. Tips to avoid human jams and lack of hydration at hydration points is to try to be in the first wave. Since not long after flagged off, Willis went missing because he went to the toilet and he was missing till I saw him again after the run in the Race Village at Padang ? I tried to run with Kelvin as I saw that he’s running at a comfortable pace. This time, I felt I’ve done it right by not chionging at the beginning which I always tends to because everyone else is chionging. Till at the next half of the run after exiting Gardens By the Bay East I went faster a little as I felt I’m still energized.

It’s really a great run for me as I finished the run feeling fresh, I wasn’t panting and grasping for air and my legs were still light after the run ? Love the gorgeous finisher medal, finsiher tee and the cold towels and 100 plus❤ There’s many activities in the race village but we didn’t explore around and left after a while.

Over 41,000 runners join SAFRA Singapore Bay Run & Army Half Marathon 2018

Team JustRunLah!
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Over 41,000 runners join SAFRA Singapore Bay Run & Army Half Marathon 2018

The Marina Bay was abuzz with over 41,000 runners this morning as they participated
in the 26th edition of SAFRA Singapore Bay Run & Army Half Marathon (SSBR&AHM)
2018.

Participation among families of Singapore Armed Forces (SAF) national servicemen
reached a record high of over 7,400 family members this year – a significant 40 percent
increase from 2017.

Jointly organised by SAFRA and the Singapore Army, the event encourages SAF active
servicemen, Operationally Ready National Servicemen (NSmen) and their families to
keep fit and bond as they train and run together. The event also provides an opportunity
for national servicemen to share a part of their NS experience with their families.

Themed ‘Together We Run’, this year’s event was graced by Minister for Defence and
Chairman of SAFRA Board of Governors Dr Ng Eng Hen.

The Families for Life 800m Challenge continued to be the most popular category among
families, attracting a new record of 3,600 NSmen and their families. Participants also
had a memorable experience as they donned specially-designed, superhero-themed
event tees and face masks to break the Singapore record for the ‘Largest Mass Run
Wearing Masks’. A total of 1,379 of the participants qualified for the record, eclipsing the
2014 record set by 1,191 fathers and their children.

The ‘super kids’, along with their ‘super dads and mums’, were flagged off by Senior
Minister of State for Defence and President of SAFRA Dr Mohamad Maliki Bin Osman.
He was accompanied by Families for Life Council Member Mr Jeff Cheong.

Families for Life 800m Challenge participant, Mr Umeer Hyder, said, “This is the first
year that my whole family has participated in the Families For Life 800m Challenge. We
enjoyed the the superhero theme and the event also did a great job in bringing up the
atmosphere with festivities at the end-point carnival.”

Many more families also took part in the competitive 21km AHM and SAFRA 10km Run,
with family participation in the two categories doubling this year.

Colonel (NS) Simon Lim, Chairman of the SSBR&AHM 2018 organising committee,
commented, “The event continues to be a key platform for us to build strong soldiers who have the physical fitness, mental resilience and a strong belief why they serve
National Service (NS). Our servicemen’s families are also a core part of that equation
and they enable our servicemen to give their whole-hearted commitment to their NS
duties. To attract more families to participate together with our servicemen this year, we
introduced a comprehensive series of training activities, including the Soldier Strong
Coaching Programme and fitness workshops, to encourage them to get active. We also
provided more fun-filled activities such as the superhero-themed record-breaking
attempt at the 800m Challenge and Soldier Strong activities at the carnival to provide
servicemen with the opportunity to bond with their families as they share a part of their
NS experiences with their loved ones. We are very glad to see the strong response from
servicemen’s families across all the categories open to them and I am sure this makes
the event even more meaningful for our servicemen.”

The end-point carnival held at the Padang was an action-filled affair. Families tried out
various exercises used by the Army to train their soldiers at the Soldier Strong booth,
including the agility ladder, sled, tyre flip and battle rope.

Mr Jeff Cheong commented, “Seeing so many dads and mums in the specially designed
superhero-themed tees and masks is a poignant reminder to parents that we need to be
role models for our children to look up to and call a hero. If parents can make the
conscious effort to spend more family time with their children through platforms like
today’s event, we can not only strengthen the parent-child bond, but also guide our
children in developing their character and values positively.”

The SSBR&AHM 2018 features two competitive categories – the 21km Arm\y Half
Marathon (AHM) and SAFRA 10km Race, as well as three non-competitive categories –
the SAFRA 5km Fun Run, NS Team Run and Families for Life 800m Challenge.
2018 SEA Games Marathon Gold Medallist Soh Rui Yong finished in first place in the
21km AHM Men’s category this year. The 27-year-old exclaimed, “This year’s event has
added significance for me as it is the first time in six years that I ran alongside my Army
buddies in the Armour formation during preparations for this race. I am moving one step
closer to achieving one of the major milestones in my career – setting a new national
record in a full marathon – and I am grateful to have started my journey at this event all
those years ago.”

The event features a scenic running route that winds along the Marina Bay past several
iconic landmarks such as the new financial district, Marina Bay Sands, The Helix,
Gardens by the Bay, Sports Hub and the Singapore Flyer as a visual reminder to
national servicemen of the prosperous home and unique way of life they are defending.
Runners are also spurred on by a series of exhilarating street-side festivities along the
running routes such as LED stilt walkers, LED water drummers, cheerleaders and a
new music zone this year. The event attracted over 41,000 participants last year.

WINNERS LIST

1. 21km AHM Women’s Master

Name Gun Time

Evelyn Lek 1h 48m 03s

Tan Bee Peng 1h 49m 07s

Ng Siew Bee 1h 59m 33s

2. 21km AHM Women’s

Name Gun Time

Elaine Wai Sheng Young 1h 37m 48s

Audrey Williams 1h 46m 13s

Tan Si Ying Sharon 1h 49m 58s

3. 21km AHM Men’s Master

Name Gun Time

Hua Yew Loong Michael 1h 23m 35s

Ning Wenlong 1h 25m 01s

Ku Seow Wee 1h 26m 43s

4. 21km AHM Men’s

Name Gun Time

Soh Rui Yong 1h 11m 59s

Jeevaneesh 1h 13m 44s

Prashan D. Silva M P 1h 13m 45s

5. 10km AHM Women’s Master

Name Gun Time

Fang Fang 52m 25s

Chow Siew Mee 53m 19s

Tan Yuet Kin 57m 24s

6. 10km AHM Women’s

Name Gun Time

Katie Lin 45m 16s

The May Yong 46m 20s

Yap Hui Jun 49m 34s

7. 10km AHM Men’s Master

Name Gun Time

Quah Boon Wee 38m 54s

Teo Hue Tat Ronnie 39m 04s

James Lee Chong Guan 39m 56s

8. 10km AHM Men’s

Name Gun Time

Nabin Parajuli 34m 36s

Marcus Ong 34m 57s

Tan Lui Hua 35m 03s

9. 10km Open Men’s

Name Gun Time

Joseph Ngare 30m 20s

Elkanah Arusey 30m 28s

Lel Kipchirchir 30m 46s

10. 10km Open Men’s

Name Gun Time

Eileen Korir 38m 16s

Susan Kiplagat 40m 19s

Ng Yew Cheo 44m 29s

11. 21km Open Women’s

Name Gun Time

Edinah Jeruto 1h 16m 23s

Alyce Koech 1h 19m 37s

Gladys Ruto 1h 21m 21s

12. 21km Open Men’s

Name Gun Time

Benson Oloisunga 1h 04m 33s

Joshua Nakeri 1h 04m 53s

Matt Smith 1h 13m 43s

13. 21km Army Formation Team

Name Gun Time

ARMOUR 21km Competitive Team 20m 54s 18ms

6 DIV 21km Competitive Team 20m 56s 25ms

2 PDF 21km Competitive Team 21m 01s 25ms

Adapted from Press Release

Selecting Sportswear For Your Next Race

Team JustRunLah!
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Selecting Sportswear For Your Next Race

If you don’t think the clothes you buy can improve your next run, think again. Runners are always looking for the next best way to increase performance and look good, and smart clothes are helping them do just that. Whether you’re looking to track biometric data or simply find an outfit that will help you feel as fit as you are, smart clothes are turning runners into their own high caliber science experiments. It’s not surprising that these high tech brands are becoming so popular.

Get yourself some smart support

Sports bras can do a lot more than lend support these days. Some bras can now upload your heart rate to an app. It turns out that you can now get most of your wardrobe to communicate with your smartphone.  Even socks are tracking biometric data. Some socks have smartphone apps and chargers so that you can always have access to the data logged during each run. If you’re one of those runners who is always getting injured, you can get socks that will tell you if you’re striking the ground in a way that could cause damage.

Wear clothes that make you feel as fit as you are

In this modern world, there are innovations in fashion that reveal a toned silhouette long after your race is over. So you can show off all that hard work when you’re out with friends or at the office. Whether you’re a new runner, a new mom, or are just self conscious about your body, you can find clothes that will help you look as great on the outside as you feel. Even if you’re still working towards your goals, you should feel as tough as the workout routine you’ve committed to.

Recover faster on your days off

Yoga has always been an effective way for runners to avoid injury and recover efficiently. A regular practice can strengthen the supportive muscles that help you stay strong on the road and create more flexibility in your whole body. But in order to get all of yoga’s benefits, you have to have good form, and an instructor isn’t always there to correct you. Now there are smart fabrics in yoga pants that can sense when you are misaligned.

Always try to level up

As an athlete, you know that if you aren’t taking a step forward, you’re taking a step back. With so much new tech on the market, it’s easy to improve the way you look, feel and perform just by changing up your outfit. So get out there and level up, on and off the running path.

8 Necessities for Trail Runners

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8 Necessities for Trail Runners

When it’s time to hit the trails, being prepared with the proper gear (and nourishment) is crucial to make the most of your experience and maximize performance. Whether you’re a trail-running enthusiast or new to working out, we’ve got you covered with this extensive list of trail-running must-haves.

1. Reflective Gear

Whether you’re going on trail runs or simply cruising through busy urban streets, reflective gear is crucial, especially when working out at dusk or in the dark. Being visible to other people and vehicles prevents dangerous, even deadly, collision mishaps. Consider a reflective vest for optimal visibility. But also stock up on other reflective items, such as reflective snap bands, reflective wrist sleeves, reflective stick-ons, LED clip lights, and even reflective run laces to stay safe during trail (and all types of) training sessions.

2. Electrolyte Drinks

If you’ll be hitting the trails for longer than an hour, don’t forget to bring electrolyte drinks with you to replenish all you’ll lose during your sweat session. Electrolytes are ions (calcium, chloride, sodium, potassium, and magnesium) that conduct electrical activity with your body and are necessary to maintain muscle contractions, fluid balance, and normal brain function.

These nutrients (especially sodium) leave your body through sweat and have to be replaced to maximize workouts and maintain normal body functions. Many sports drinks contain the electrolytes necessary to stay on your A-game during trail runs.

3. Energizing Snacks (Energy Bars, Sports Jelly Beans, and Gels)

Long trail runs call for a quick pick-me-up you can easily eat while on the go. You won’t even have to stop to replenish with convenient gels, energy bars, or sports jelly beans during workouts. Doing so will replenish the calories and nutrients you’re burning and losing while training. These snacks are rich in electrolytes and carbs to help boost your blood sugar when you need it the most. Some bars also contain some protein, which is a must when you’ll be hitting the trails for hours on end.

Don’t forget to replenish electrolytes with food post workout, especially if you’re experiencing symptoms of electrolyte deficiency like muscle cramping, muscle spasms, weakness, confusion, dizziness, nausea, or irregular heartbeat.

4. Smartphone Carrier

Consider a smartphone carrier when you don’t want to deal with zippers and pouches, but still want easy access to your phone. Phone carriers wrap right around your arm comfortably, as they’re made of performance fabric. The best part is smartphone carriers are often water resistant, protecting your phone from the elements and rain. And an internal storage area keeps running essentials (like keys or money, for example) safe and sound.

5. Hydration Packs

Never leave home to hit the trails for hours on end without a hydration pack. This is a must-have in the endurance running community, and makes it easier to carry water on your back hands-free! Store up to 12 liters of water in this lightweight runner’s vest, ideal for longer adventures. The hydration bladder inside the pack (with a hose and bite valve attached) brings water right to your mouth, so you don’t have to worry about unscrewing or handling water bottles during sweat sessions. Your hydration pack contains all sorts of stash pockets for on-the-go essentials like your phone, extra snacks, electrolyte drinks in soft flasks, mace, and even first aid kit items in case of an emergency.

6. Marathon Pack

If you’re a marathoner-in-training and need a few extra spaces to store trail-running essentials, a marathon pack might be right up your alley. This versatile and lightweight training pack for runners (and walkers or hikers) is worn around the waist and provides a large front zipper pocket for essentials like snacks, keys, your phone, mace, and first aid materials (band-aids, for example). Plus, you’ll have easy access to gel loops and gel trash stash pockets, which are musts when you need a quick pick-me-up during grueling training sessions.

7. Runner’s Headlamp

If you’re heading out on the trails during dusk or at night, a lightweight runner’s headlamp is crucial. Why? So others can see you and because trail running at night can be dangerous without proper visibility. Headlamps specifically designed for runners offer light coverage at the ground near your feet, and a powerful spotlight so you can see ahead of you on the trail to watch for wild animals, other people, twisted roots, large rocks, thorns, holes, and other things that might cause harm or injury. You’ll reap a burn time of up to 22 hours of light, reflectivity benefits, and even a strobe light feature to really escalate visibility at night.

8. Shoelace Essentials

If you’re struggling with unruly shoelaces during distance trail runs, you’re in luck. Run laces with shoelace locks are just what you need to prevent this nuisance from happening. You’ll never have to stop on a trail run to tie laces again. These laces are elastic, grip to the max, and are a no-tie solution for runners in the zone during sweat sessions. Due to a unique fastening system ensuring laces are tight and secure, getting run laces in place is as easy as a simple one-time setup. You won’t be sorry for making such a small investment for big-time convenience gains.

Packing for Trail Runs

When getting organized for trail runs, it can be difficult to bring everything you might need without overpacking, which can drag you down during training sessions. But having the right gear is crucial to maximize performance and avoid unwelcome side effects of dehydration, electrolyte deficiency, or being stranded or injured in an emergency. Your biggest concern when hitting the trails is dehydration and visibility, so always be prepared ahead of time. Planning accordingly means your next trail run will be your best and most enjoyable yet!

Enjoy An Array Of Fun-Filled Festivities At September Fest @ Bedok Reservoir

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Enjoy An Array Of Fun-Filled Festivities At September Fest @ Bedok Reservoir

This September holiday, look forward to an array of fun-filled activities with family and neighbours at the September Fest @ Bedok Reservoir on 8 September 2018. Organised by People’s Association (PA) Water-Venture, the evening carnival will offer various land-based activities that cater to different interests.

Indulge in interactive eco games, work up a sweat at the fitness workout sessions, decorate a lantern or gain insights on pets awareness in heartland Singapore. Then witness a picturesque sunset before wrapping up the night with a family movie at the first outdoor movie screening at Bedok Reservoir Park.

Enjoy an evening of fun in the comfort of your neighbourhood!

Event Details

Date: 8 September 2018, Saturday
Venue: Bedok Reservoir Park
Price: $5 per pax including goodie bag
Website: https://bit.ly/2vADeVk

Ready, Get Set, Go: Standard Chartered Singapore Marathon Kickstarts 2018 Training Programme

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Ready, Get Set, Go: Standard Chartered Singapore Marathon Kickstarts 2018 Training Programme

SINGAPORE –VivoCity was a flurry of activity as more than 400 runners took part in the Standard Chartered Singapore Marathon (SCSM) training kick off today.

The training kicks off, organised by IRONMAN Asia, provides SCSM participants a platform to experience consultations with race partners and participate in training runs and coaching sessions as they prepare for race day in 16 weeks.

In addition to the heart rate consultations, 16 runners underwent the new Sweat Tests with partners from COACHED. The Sweat Test is a method used by elite athletes to better understand how their body processes water in order to better manage their hydration needs in training and during the race.

Other key activities included all-new nutrition consultations provided by FoodBuddy, a 5km run with official pacers from Running Department, and SCSM Women Squad Bootcamp led by fitness advocate Cheryl Tay of ROCKrunners.

“I think it’s pretty well organised. I liked the briefing that they gave initially before the run started. By following the training programme, we’ll be able to build up the stamina slowly towards race day,” said 30-year-old Ang Hengpei, a participant of the 5km run.

Event attendees were also able to try on the Under Armour HOVR – the official running shoes of SCSM 2018, and were entitled to 20% discount. For the first time ever, the Running Singlet and Marathon Finisher Tee-Shirt was displayed for participants to view the different sizes of the apparel in-person. Participants will be allowed to change the sizes of their race singlets and finisher tees until 21 August 2018.

Normal registration for all categories are available, starting with $60 for 5km, $80 for 10km, $90 for Half Marathon, and $110 for the Marathon.

To register and for more information, please visit www.singaporemarathon.com. Standard Chartered Cardholders will enjoy 15% off registration fee across all categories.

RUNcation at Bintan Resorts

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RUNcation at Bintan Resorts

Bintan Resorts will be hosting the inaugural world-class running event, International Bintan Marathon on 9 September 2018 with the tagline, ‘Run and Discover’. Offering a wide range of distances; 10km (Charity Run), 21km and 42km. 

Day Trippers Package S$99 (10 km)

This is for runners who do not wish to stay, special ferry timings are included for your convenience (SIN-BIN 7:35 am; BIN-SIN 3:35 pm). Fret not, transport will be provided back to Bandar Bentan Telani (BBT) Ferry Terminal.


Race Site

The marathon will start and finish at a popular tourist spot at Bintan Resorts, Plaza Lagoi in Lagoi Bay. Just a 60 mins ferry ride from Singapore, you can race alongside the breath-taking sunrise and white sandy beaches.

Lagoi Beach provides a wide variety of water sports and beach activities (kayaking, jet-ski, snorkelling, beach volleyball, beach soccer, air bag and bean bag) within a stone’s throw of food and public washing facilities offered at Plaza Lagoi.

Recommended Tourist Attraction: Bintan Mangrove

Besides its world-class resorts and hotels, Bintan also offers a wide and splendid array of exotic flora and fauna. Cruise down the quiet Sebung River and discover a secret thriving world of animal life in its thick mangrove forests, which include macaque and silver leaf monkeys, kingfishers, herons, monitor lizards, and snakes.

Instagram Worthy Pictures Not To Be Missed:

For more information, please visit International Bintan Marathon website.

  • Group Package rates can be extended to 10km, 21km and Full Marathon Categories (Please contact [email protected])
  • For Corporate Charity packages, please contact [email protected] for more details

Exclusive for JustRunLah! readers: 10% OFF Promo Code!

Great news! You can now enter code: IBMJRL to enjoy 10% OFF Public Rates during registration.

Register Now!

Standard Chartered Singapore Marathon 2018 Training Kick Off and Digital Race Launch

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Standard Chartered Singapore Marathon 2018 Training Kick Off and Digital Race Launch

Join us at this coming Saturday, 18 August, at VivoCity, for the official Standard Chartered Singapore Marathon (SCSM) 2018 Training Kick Off and Digital Race Launch.

Training Sessions

Ready your running shoes and join our official pacers, Running Department, for a 5km run around VivoCity in the morning, or the ROCKRunners for the SCSM Women Squad HIIT session and 3k run in the afternoon.

Consultations

*Consult with our official partner, COACHED, to learn more about heart rate running and to experience the new sweat test (limited to the first 16 sign-ups only) – a method used by elite athletes to better understand how their body processes water in order to better manage their hydration needs in training and during the races.

*An all-new nutrition consultation will be provided by FoodBuddy, for those curious about what type of food they would need to better their race performance.

Race Tee Fitting

For the first time ever, participants who wish to change their race singlets and finisher tees can go down to try on the different tee sizes and exchange the size until 21 August.

Register for the race on site and get a chance to receive freebies!

Please see below for more details:

*NOTE: Consultations by scheduled appointments only, Sweat Tests are limited to the first 16 sign ups
Click here to RSVP: SCSM TRAINING KICK OFF 2018

 

Normal registration for all categories are available, starting with $60 for 5km, $80 for 10km, $90 for Half Marathon, and $110 for the Marathon.

To register and for more information, please visit www.singaporemarathon.com. Standard Chartered
Cardholders will enjoy 15% off registration fee across all categories.

7 Ways To Make Your Run More Fun

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7 Ways To Make Your Run More Fun

Running is constant pounding on the pavement and after a while it can seem bit monotonous and boring. It is precisely for this reason some people start to hate running and abandon it. Here are 8 ways to make running more fun and interactive.

#1 Trail Running

Trail running has an added element of challenge. It gives you the elevation and the ever-changing terrain will keep your runs fresh and interesting. Did you know running on soft surfaces are also great for your legs. In fact, Alberto Salazar has mentioned that his athletes does 90 per cent of their runs on soft surfaces. The bonus of trail running – the magnificent views!

#2 Fartlek

Fartlek is the Swedish term for speed play. It is a training method that blends continuous training with interval training. Simply put, it is defined periods of fast running, intermixed with periods of slow running. If you ever get bored of running, try mixing it up! Check out our 7 ways to Fartlek!

#3 Speed Work

Speed work can make training more fun. Speed work is often described as running above your red line. This is called running uncomfortable hard slash you will come out gasping for air. You run for a short intense period, take a short break before going out full force again. Examples of speed workouts are running 400m x 20 sets at every 3 minutes.

#4 Run Stairs

Stairs running is a great way to get in shape. Running stairs is hard. It helps develop your VO2 max but it’s just not as boring as just going out for a jog. Look for an apartment or a condo and run up 23 floors. Doing it 5 times will get your heart pumping and whip you into great shape.

#5 Go For A Hike

Hiking is fun and can become a great family activity. It gives you the elevation training you need as well. Plus, did we mention the superb 360 degree panoramic views mountains have to offer? Hike up Blue Mountains in Australia, or Gunung Tahan in Malaysia. It is a great way to strengthen your legs and a fun way to spend time with family and friends.

#6 Hill Repeats

Hill repeats are an excellent way to build strength and speed. It’s not monotonous because, you run up the hill as fast as you can, and slowly jog down or walk down to recover. It’s quite fun because you really feel the rush of blood, your heart pumping and you are giving it all you have. 20 sets of 100m hill sprints is a great workout, and trust us, you won’t be bored. You may curse, but you won’t be bored!

#7 Drills

Agility drills are a good way to train your running form. Running mechanics is very important for 2 reasons – you run more efficiently and you prevent injury. Running more economically means you can run more efficiently with the energy you have – without the need to take a gel for more energy. So, in order to mix things up and keep things more interesting, take a day to do agility drills instead of running. Examples of drills are high knees, butt kicks, shuffling, lateral shuffling and agility running. It is fun and challenging, and you will reap the benefits.

My Gunung Ledang Hike (4th August 2018) (by Stargazer)

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My Gunung Ledang Hike (4th August 2018) (by Stargazer)

Gunung Ledang, or better known as Mount Ophir, is a mountain in the Gunung Ledang National Park located in Tangkak District, Johor, Malaysia. The summit is located between the border of Muar and Melacca. Standing at 1,276 m, it is the 64th highest mountain in Malaysia and the highest in the State of Johor.

Mount Ophir is very popular with hikers but at the same time, is suitable only for those with a decent level of fitness. It is said to be the 6th technically challenging mountain to hike in Malaysia.

Why Mount Ophir?

I have done simple walks in some of the well-known trails in Singapore, such as the Changi Coastal Walk, Southern Ridges and Coney Island. I have also participated in races in Bukit Timah and Macritchie.

Thus, I thought it is time to try something different, and I have always wanted to ‘climb’ a mountain. Hence, Mount Ophir came to my mind due to its popularity. At that moment, I did not have the slightest idea it could be challenging, apart from knowing there will be use of ladders and ropes along the way to reach the summit.

Registration

I signed up with one of the organizer in ‘Meetup’. If you love the outdoors, this is one site you can find different groups advocating various activities, such as hiking, running, cycling etc. Participation in some of these activities, if held in Singapore, are mostly free.

The trip included a 2-way transportation and a dinner on the way back to Singapore. It was a one-day trip and a total of 41 persons registered for this event.

My Preparation

I had actually never hiked before. So I did preparation base on the advice shared by the organizer, what I saw in You Tube videos and of course, from my past race experiences.

1) Hike ‘light’
It is always wise to hike with a light load. So I decided to bring only the following items into the mountain : a 500 ml bottle filled, poncho, tissues  and a pair of gloves.

2) Shoes
It would be good to wear hiking shoes, but I decided to wear my trusted North Face Vertical Ultra which I wore for The Force of Nature Ultra Race.

3) Clothing
I decided to put on some of my races tees. But I did purchase a running long pants, against a hiking pants, as I feel it is more comfortable and suitable in our tropical climate.

4) Trekking Poles
I decided not to use the trekking poles. I changed my mind about this by the end of the hike.

5) Training
I did not specifically do training prior the hiking. I believe my consistent running and circuit training regime should be sufficient.

Journey to Mount Ophir

The participants gathered at the Marsiling MRT at 11.35 pm. Attendance were taken and our 44 seater coach arrived at 11.45 pm to commence our journey to Mt Ophir. It was 3rd August, Friday, and there wasn’t much of a queue at the Singapore and Malaysia customs at midnight.

We caught some sleep before reaching Yong Peng rest stop after 2.5 hrs of travel. Most stalls at the canteen were closed. Some of us had light refreshments before we continued on our way. We reached Tangkak Town at 5.00 am. Tangkak Town is very near to Mt Ophir and normally, visitors will visit this town before going to Mt Ophir.

Most shops, except for 2 coffee shops, were still closed in the early morning. One seasoned hiker shared that this was the usual place for hikers to makan and tabao, as no food is sold at the Gunung Ledang National Park.

We took our breakfast and at the same time, package lunch to be consume at the summit.

Ascent to the Summit

We reached Gunung Ledang National Park at 6.45 am. The air was exceedingly cool! We changed into our hiking attire and filled up a ‘item declaration form’. Hikers have to declare the personal items that he or she is carrying up the mountain. After the climb, the national park officer will check the items that the hikers bring down to ensure that nothing (no trash) is left in the mountain.

A total of 4 guides were assigned to our group. A chief guide will lead the way, while another 2 will stay with the main body and a sweeper guide will trail with the last of the hikers to ensure no one was left behind.

The chief guide held a safety briefing with us and described to us the routes which we will be taking to the summit. There are basically 2 main trails leading up to the summit; the Lagenda Trail and the Asahan Trail. We would be hiking via the Lagenda Trail, which is more popular (challenging as well) and consisted of 7 check points (CP).

The first part of the climb is a long flight of concrete steps (400+) leading from the Park. The terrain is quite treacherous, with protruding tree roots and rather steep ascensions at some regions. There were huge boulders and we had to at times, climbed over fallen logs. I didn’t feel hot in the jungle as the tall trees had blocked out the heat from the scorching sun. I did perspire profusely though, which I thought was only normal.

It took me nearly 2 hrs to hike to CP 5. We had bypassed CP 4, which is not along the main trail to the summit and it is a site allocated for camping activities. After CP 5, it is the start of the infamous ‘KFC’. KFC stands for ‘Killer for Climbers or Killing Fitness Centre’ (not Kentucky Fried Chicken), where we were expected to scale, at some point, using ladders and ropes.

One reason I had opted to climb Mt Ophir was actually because of the mandatory use of ladders and ropes. I did not want a pure ‘walking-only’ experience. I knew it would be fun amid challenging especially after getting tired from all the uphill hiking.  But I guess this was not an issue, as we watched out and encouraged one another not to give up.

Halfway between CP 6 and CP 7, I suffered severe muscle cramps on my thighs. I had difficulty moving even an inch, and had to rest a while to massage away the cramp. After some time, I felt better to continue my way and overcome the remaining ladders. I finally reached a clearing and saw the summit within sight. It was quite misty but the surrounding view was beautiful.

I reached the summit at approx. 12 noon. It had taken me 4.5 hrs to reach the top. Tired that I was, I took out and consumed my packet lunch.

We took some rest, before starting the descent half an hour later.

Descent from the Summit

The descent from the summit was via another route and bypassed the dreaded ‘KFC’. The terrain was rockier compared to the way up and at some points, the trails were narrow just like what we have here in Macritchie.

Scores of hikers were going up the summit through this route. My guide said this is the ‘short-cut’ route where some hikers choose, because they may not have the time or ability to overcome the KFC but nevertheless want to reach the summit. I like the trail etiquette here, whereby up-coming hikers will automatically stop and allow down-going hikers the passage of way. And when doing so, we gave each other words of encouragement to complete our hikes.

It definitely wasn’t easy hiking down either. The terrain is steep and it was taxing on the knees. Many times, I had to grab hold of small trees to slow or even stop my descent momentum. The return journey seemed endless. It took me 2.5 hrs to reach CP 3. From CP 3, I re-traced downwards the same paths I took when ascending up the mountain. There were passing showers in the jungle, but I didn’t quite feel the rain drops as they had been blocked by the surrounding trees.

It was another hour before I finally reached CP 1. It was indeed a welcoming sight when I saw the initial concrete steps leading to the National Park. I took time to detour to the nearby water fall before heading back to the Park. I bought an F&N to quench my thirst and oh my, it never tasted so good!

I proceed to ‘check off’ my items with the park officer. Thereafter, I rested a while before going for a well-deserved shower.

Return Journey to Singapore

It was almost 6 pm when we left Gunung Ledang National Park after the last hiker returned. Most of us caught some sleep, tired from at least 8 hrs of hiking. We reached Yong Peng Town after an hour for a sumptuous 8 course dinner. It was certainly great to end the day with good food!

We reached Malaysia customs by 10 pm. It was very crowded, with queues snaking all the way outside the main hall. It took us more than 1 hour to clear customs before continuing our way to the Singapore customs. Clearing the Singapore customs was comparatively fast.

Our coach reached Marsiling MRT at 11.30 pm. I took taxi home, with a tired body but mind full of pleasant memories of the Gunung Ledang trip!

After Thoughts

I do agree with the general views that Gunung Ledang is not suitable for first time hikers, unless he or she has been exercising regularly or with certain level of fitness.

Also on hindsight, I could have used trekking poles. This would have made the climb easier with lesser stress to my legs.

I would also have appreciated a ‘Certificate of Achievement’ after successfully completing the hike. It was not easy conquering the 6th most challenging mountain in Malaysia!

Overall, it was a very good hike which all keen hikers should try at least once!

PTT Run’s Encore

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PTT Run’s Encore

THE PTT Run For Clean Energy returns for a second edition this September 16, 2018 at the Cultural Center of the Philippines grounds in Pasay City.  Last year, 3,000 runners participated to drum up awareness on the use of clean energy in our daily lives thus prompting an encore.

“PTT is a perfect partner in achieving our advocacy of promoting our call for clean energy,” said Matt Ardina of race organizer Subterranean Ideas.  “Its fuels release less black smoke and the emitted exhausts are now nano particles.”

Just like last year, distance categories will be at 10, five and three kilometers.  There is a corresponding registration fee of PHP 520.00 (10 kilometers), PHP 420.00 (five kilometers) and PHP 320.00 (three kilometers).

Interested parties can now rush to Chris Sports branches located at the SM Mall of Asia, SM Manila and SM City North EDSA and selected PTT gas stations.  All race kits will include a race t-shirt and number plus a loot bag upon crossing the finish line.

The top three male and female finishers in all distances will be awarded prizes from the event’s generous sponsors.  In addition, all finishers can win prizes at the post-race raffle were gadgets and more surprises await so sign up now before slots run out!

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