Just Run Lah! - Singapore's online running community | JustRunLah! - Part 75
 

4 One Pot Quinoa Recipes You Can Make For Dinner Under 30 Minutes

The health benefits of Quinoa cannot be overstated. People hail it as a superfood in recognition of its high nutritional content – it has twice the protein content of barley and rice and a great source of calcium, magnesium, and manganese. It is a wheat-free alternative to starchy grains. Here are 4 easy-to-make one pot quinoa recipes you can make for dinner.

#1 Spinach & Mushroom Quinoa

Photo Credits: Closet Cooking

This skillet is such an easy-to-make heart meal. It is simple, low in carbs, jam-packed with protein, rich in fiber and also vegetarian. Spinach and mushroom is a match made in heaven. It’s 2 very simple ingredients that gives you so much flavour. Check out Julia’s simple recipe that only takes 30 minutes to whip up, and that includes prep time mind you.

#2 Cheesy Chicken Broccoli Quinoa

Photo Credits: Tablespoon

This mimics a good mac and cheese recipe, but the healthier, less guilt version of it. Everyone loves a good cheesy meal, and this pot of goodness gives you just that. Thanks to Cooking Classy, you can have a pot of cheesy chicken broccoli quinoa in just under 30 minutes. The combination gives you a very healthy meal – with chicken and quinoa being rich in protein and broccoli being rich in Vitamin K, folic acid, potassium and fiber. Who says healthy has to taste boring?

#3 Sweet Potato Quinoa With Kale & Sage

Photo Credits: With Food & Love

Not only have people been calling quinoa superfood, but kale as well. Kale has such a great nutritional profile, people are crowning in superfood number one. It is an antioxidant superstar, has impressive anti-cancer properties, and filled with amazing nutrients and vitamins. So, it’s no surprise that pairing quinoa with kale will give you a downright healthy meal. Together with the complex carbohydrates from sweet potatoes and yummy flavors from sage, this skillet would be a perfect post-workout meal. Check out this great recipe by With Food & Love.

#4 Mexican Quinoa

Photo Credits: Damn Delicious 

Mexican flavors always give your palate such a punch of flavor. You get the hint of lime juice, the punch from the jalapeno, and the kick from all the spices combined. Simply throw everything into the pan, and let the quinoa soak up the great Mexican flavors. Check out damn delicious for a damn delicious recipe for Mexican Style Quinoa.

Read More:

  1. 3 Substitutes For Rice That Are Healthy And Will Help You Lose Weight
  2. 3 Popular Diet Plans Any Runner Should Know
  3. Do You Know What Fruits Make You Gain Weight?

Sir Roger Bannister – First Man To Run A Sub-4 Mile Dies

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For some people, they have exceeded the level of legendary, and Sir Roger Bannister is one of them. Sir Roger Bannister became the very first athlete to run a sub 4-minute mile. He ran the mile with a timing of 3 minutes 59.4 seconds and did so again at the Empire Games in Vancouver. It was amazing – because more people have scaled Mount Everest than run a sub 4-minute mile.

Back then, the sub-4 minute mile was thought to be beyond the limits of human capabilities. However, Sir Roger proved us wrong by breaking the elusive sub 4-minute mark. He was a true inspiration.

“Sir Roger Bannister is a British sporting icon whose achievements were an inspiration to us all. He will be greatly missed.” 

-Theresa May-

However, Sir Roger has always said his greatest achievement did not lie in sport. His greatest achievement is his medical work and his family. Sir Roger Bannister retired from competitive running to pursue a medical career. When he chaired the Sports Council from 1971 – 1974, he developed the first test for anabolic steroids.

Photo Credits: Star

Sir Rogers has been a true inspiration to everyone. He passed away peacefully in his home at the age of 88. Rest in peace!

Source: Independent UK

Cover Photo Credits: Bykama

Jake Robertson Breaks New Zealand 34-Year-Old Marathon Record

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If you haven’t heard of the New Zealand twins inspiring story, you’re missing out a lot in the running world. Everyone makes sacrifices for their dreams, but, how much are you willing to sacrifice? Jake and Zane Robertson moved to Kenya at the young age of 17 to be among the best and to try to be the best at running.

A Family Of Record Holders

His brother Zane holds the New Zealand Record for the 10,000 m (27:33:67) and the half marathon (59:47). And, now, Jake Robertson breaks Rod Dixon’s 34-year-old standing Marathon record in his marathon debut. He ran a sub-2:10:00 marathon in his very first marathon. Jake Robertson beat the previous record by 33 seconds, running a 2:08:26 in Lake Biwa. It was such an impressive run that earned him 3rd place.

Photo Credits: Stuff.Co.NZ

Jake Robertson is set to participate in the Commonwealth games this April, together with his brother Zane. Zane also has the option to run the marathon. Can Zane set yet another impressive marathon timing if he decided to debut during the Commonwealth Games?

Cover Photo Credits: NZ Herald

Source: NZ Herald

Results: Malaysia Women’s Marathon 2018

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The 2018 edition of Malaysia’s Women Marathon took place Sunday morning and kudos to the organizers, all finishers and volunteers. The women took to the streets of Shah Alam to challenge their limits and break personal bests.

Now it’s time to wear proudly your finisher t-shirt, show your shiny medal, record your thoughts and photos on your running app, JustRaceLah!

Watch this space as we will be bringing you updates as soon as they become available. You can keep track of all changes in real time and add your own comments via our mobile app, JustRaceLah!

Congratulations everybody!

Results:

Here are the top 3 results:-

Women Open Full Marathon Results:

  1. Naum Jepkosgei 3:24:22
  2. Yap Yee Ling 3:34:35
  3. Ewe Bee Hong 3:46:46

Women Open Half Marathon Results:

  1. Sanggeetha A/P Subramaniam 1:37:27
  2. Chua Khit Yeng 1:38:43
  3. Loh Chooi Fern 1:41:15

Women Open 10 km Results:

  1. Regina Joshua 40:03
  2. Ong Ee Ling 48:11
  3. Chng Suat Ping 48:41

Check Your Results here.

3 Challenging Trail Runs In Malaysia You Should Join in 2018

Did you know the fastest race course is the one with the most spectators? There’s just something about having someone cheer you on that gives you that little boost of adrenaline and energy. It gives you the additional push and motivation to run a little faster or to keep going when you’re just about to give up.

This is why these new Ultra-Trails in Malaysia should be on your list of to-do races. The loop format just means it is going to be a spectator-friendly course. It’s going to be tough and mentally challenging, but so much fun when you cross the finish line.

#1 Bukit Kiara Ultra Challenge, August

The very first edition of the Bukit Kiara Challenge is set for 5th August 2018. You run a 5.5 km loop as many times as you can in the given 12 hours. Do not underestimate this 5.5 km loop. One loop gives you an elevation gain of 280 meters. Now, go again and again for 12 hours! Kiara, being the green lung of KL – is the playground and backyard of many trail runners based in KL. The event will be a highly-anticipated one, because, everyone loves to run in home ground! We even heard, someone’s asking if challenging the 100km distance in the 12-hour window is possible.

#2 Malaysia Ultra Trail Festival, November

Lose your minds and discover your soul with the Malaysia Ultra Trail Festival. Challenge the mighty Maxwell Hill in Taiping located 1,036m above sea level. There will be 3 categories to opt from – 70 km, 30 km and 15 km. The interesting challenge lies in the 70 km distance. The 70 km distance brings you up Maxwell hill through 6 different trails! It’s going to drive you insane! But that’s what ultrarunners love right? – a challenge that drives everyone crazy! Save your dates – 29th November 2018!

#3 BDB Climb + Run Challenge, November

The Climb and Run Challenge is such a cool concept. You ascend 4,287 steps all the way up Gunung Raya that stand 887m above sea level. You then run down 16 km via the roads. What a great way to try and PB that 10 km of yours – by running downhill all the way! I’m not even sure which part is cooler – running up 4,287 steps, or running 16 km downhill! For reference purposes, KL Towerthon has only 2,058 steps. This is more than double!

Looking For More Races To Join? Check Out Our Malaysian Race Calendar!

Read More:

  1. Hiking Trails – Top 5 In Asia Pacific 
  2. Barkley Marathon – Toughest Trail Run On The Planet

Malaysia Women Marathon 2018: Flag-off Times, Road Closures and Last Minute Information

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It’s happening this weekend! The Malaysia Women Marathon is back to celebrate women empowerment. As we are psyched for the flag-off, here are some important last minute information for all runners.

Flag-off times

Route & Hydration Information

Based on the advice of the Selangor Amateur Athletic Association (SAAA), there is slight amendment to the route. The route is a much more controlled environment now and it will be run in a 10.5km loop. This means that the 21 km will be running 2 loops and the 42 km will be running 4 loops.

IMPORTANT SAFETY POINTS:

  1. Safety cones will be placed in the middle of the road at every 2 meters apart from the start of the route till the end. This is to separate the runners (right lane) and the cars from the residential area (left lane).
  2. Do run inside the safety cones section on the right.
  3. Please take your ribbons for each loop at the 10.6km checkpoint.
  4. The main roads in the city commercial area will be closed but by 8 am, slowly the left lane will be opened up for the cars.P
  5. Please listen to the marshals and the supervisors’ instruction should they require you to run within the right lane only. This is crucial especially after 8:00 am onwards.

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

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Cut Off Times

• 42K : 6 Hours 30 Minutes
• 21K : 3 Hours 45 Minutes
• 10K : 2 Hours

Race Kit Collection:

We hope you have a great race experience! Don’t forget to tag your photos with #justrunlah on Instagram!

See you at the finish line!

Win A Free Slot To Income Eco Run 2018

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Income Eco Run 2018 is calling for all runners to play their part towards a sustainable environment and run towards Zero Waste! Following its sell-out success in 2017, the income Eco run returns again on the 29th April 2018 at the F1 Pit Building. 

 

Stand a Chance to Win A Free Entry To Income Eco Run 2018

5 lucky winners will stand a chance to win a complimentary slot to the Income Eco Run 2018. Just fill in the form below to take part in the contest.

The contest has ended and the winners contacted privately. Thanks!

First Ever Geo-based Virtual Challenges is Here in Singapore: JustMove Asia!

Always wanted to go for a run but you’re unsure where to do so? Or have you run out of route ideas? Fret not, join us in our inaugural Geo-based virtual running event series in Singapore!

So, What do you have to do?

1. RUN – Any day. Any time. 10 different locations around Singapore. Running, walking or even strolling at your own pace! You only have to cover the minimum distance and run pass the predetermined check-points! But, do not forget to activate your GPS-enabled app!

2. Upload – Take a screenshot of the route taken and upload it to JustMove Asia website.

3. Earn – Claim your medals and enter the online leaderboard.

10 Locations Around Singapore:

  1. Bukit Batok
  2. Rail Corridor
  3. Fort Canning
  4. Singapore Botanic Gardens
  5. Jurong Lake
  6. Southern Ridges
  7. Labrador Park
  8. Tampines Eco Green
  9. MacRitchie Reservoir
  10. Upper Seletar Reservoir

JustMove Asia is the first series of Geo-based virtual events that brings runners and active individuals to unique locations to complete challenges and earn digital and physical entitlements. It also aims to engage individuals on a yearlong basis and motivate them to be active outdoors.

More information at: www.justmove.asia

Point of Interests

Detour to check out these nearby hidden gems of Singapore:

1. Hindhede Quarry

Hindhede Quarry is the highlight of any visit to the Hindhede Nature Park near Bukit Timah Nature Reserve. It is the place for picnickers, nature lovers, and adventure seekers. At Hindhede Quarry, you can admire an 80-years-old granite mining factory which has ceased its operation in the 1980s. Also, try to spot the quarry’s inhabitants which include Terrapins, fishes and brightly-colored birds who will occasionally fly over the quarry.

Photo Credit: littledayout.com

2. Bukit Chandu War Memorial

Only being a stone’s throw away from the battle of Pasir Panjang site, the Bukit Chandu War memorial is a place that is rich in history. At this heritage center, you can uncover Singapore’s most fascinating tales of heroism, historical artifacts, and interactive exhibits during the 1st Malay Regiment and Singapore’s war experience.

3. Former Ford Factory

Presented by the National Archives of Singapore, Former Ford Factory is a permanent World War II exhibition. The exhibition presents the events and memories surrounding the British surrender, the Japanese occupation of Singapore and the legacies of the war. Also, it highlights the diverse experiences of Singaporeans during this crucial time in our history.

Photo Credit: roots.sg

4. Dempsey Hill

Known as one of Singapore’s lesser-known lifestyle destination featuring some of the newest concepts in an old world setting that anyone can enjoy. After being redeveloped in 2007, it is now a dining, entertainment and shopping destination which include shops such as COMO Dempsey, Loewen By Dempsey Hill and Rouge French Designs.

4 Tips To Help You Recover From Your Marathon Faster

Recovery is a very important aspect, yet often neglected component of training. This is particularly so after a long distance race like the marathon. The recovery is just as important as the training. The consequences of not having proper recovery can be very severe. You may experience a bout of overtraining or you may even sustain an unwanted injury due to improper recovery.

So, what actually happens to your body? After the marathon distance, your energy stores are depleted, your body is dehydrated and your muscles experience microscopic tears. On average, runners lose about 2 kg after the marathon distance. This is the amount of fluid loss your body experiences.

Here are 4 great tips to help you recover from your marathon faster!

#1 Change Out Of Your Race Gear, Pronto!

If you pay attention, elite athletes are very efficient at changing out of their race gear into long tracksuits. After a run, your sweat pores remain open. Staying in your wet damp clothes will cause your body to cool down too quickly. This combined with the fact that your immune system is lowered due to the stress you put your body through can cause you to catch a cold or fall ill.

#2 Drink Up

Your body can lose approximately 2 – 3 kg of fluids – that is a lot! Your body is in a dehydrated state post marathon. This is why you should drink up at the finishing line. Grab some isotonic drinks or water and replenish your fluids. Isotonic drinks are good because it also helps replace the salt and minerals lost through the sweating process.

Read More: The Science Of Sports Drinks – What Sports Drink Should You Buy?

#3 Eat, Eat, Eat

Photo Credit: Greatist

Yes, you definitely deserve that cake after conquering the marathon distance, no doubt! However, it’s also important not to overdo the eating cake and crisp and drinking. And also, wait a couple of hours before indulging. This is because high-fat food slows down the digestion of post-race carbs, hence impeding recovery. So, remember to eat post-race carbs to replenish your glycogen stores and protein-rich food to help repair your muscles that have worked so hard.

Read More: What To Eat And Drink After Your Big Race 

#4 Stretch & Foam Roll

By recover, we don’t mean just sit down and watch tv for the entire week but do short recovery jogs, stretch, and foam roll. Recovery jogs at a slow pace helps promote blood circulation and hence helps flush out the lactic acid accumulated in your muscles. This will help reduce muscle soreness. Stretching and foam rolling will help ease tight spots!

Evelyn Ang Loo Has Triumphantly Completed Her Toughest & Final Ultra

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Evelyn Ang Loo has triumphantly completed her toughest ultra. She has crossed the finishing line with hands held high and will continue her next stage in heaven. It is with deep sadness and regrets that Evelyn Ang Loo has passed away this morning at 1:13 am.

Evie was such a wonderful person and a remarkable athlete. If you knew her, you would know that she dedicated all her time to helping newbies and promoting running in our community. If you didn’t know her and have seen her around, you would know that she always had a cheerful smile planted on her face. Today has been a great loss for the Malaysia running community.

Photo Credits: Evelyn’s Facebook

We would like to offer our condolences to Evelyn’s family and friends.

Source: TPRC & Jom Kita Lari 

Cover Photo Credits: TPRC

Race Review: 2017 Rayong Marathon (by healthobeing)

My last marathon of the year, took me sometime to pen it down.  In 2017, I did quite a bit of trail instead of the usual road races, I guess I was getting tired of rushing for time.  For trail races, there are more time to relax and enjoy the scenery and besides I know I can never be faster in the forest.

RAYONG MARATHON

Rayong Aquarium

Set in the idyllic beach of Rayong, which is in the Southern part of Bangkok about a good 3 hours drive away.  Main tourist attractions are Mae Ramphueng Beach, Khao Laem Ya, and Samet Archipelago where the famous Ko Samet is.  Less rowdy and not so foreigner infested Rayong is good for a quiet peaceful get away minus the boisterous beach full moon parties, which Thailand is quite famous for.

The quiet bus interchange in Rayong

This race has 5 categories, the longest is full marathon 42.195km, however, after the race, I realise that the total distance clocked was about 41.8km.  It might be because of the GPS or just the winding road.  I took part in Full Marathon which starts at 3:30am.  This makes it very much a night marathon.  Most of the participants are locals and it is very much a local community kind of race.  Starting off from the Rayong Aquarium itself, the area is very scenic and relaxing.  This is also the race expo, race pack collection and ending point for all the categories.

Official Website: http://rayongmarathon.com/

The race can be signed up at the official website itself with a transfer of funds to their Thai Bank, this can cost a lot more because of the transferring fees.  Full marathon runners will be entitled to a race tee, the finisher medal and tee, race water point support throughout the race, the best of all is the buffet spread of local delights for your breakfast when you finish the race.  This is also the main draw for me for Thailand races.

Finishing Medal for various categories

ACCOMMODATION

Quiet Beach of Rayong
Yellow House Rayong

There are many nice beach inns and houses along the beach, and you can rent a scooter to get to the race start point at an affordable price.  I stayed at the Yellow House, this is a simple inn with good hot water shower along the beach itself.  There are many seafood stalls along the beach for a good decent dinner, you can take a short ride to Baan Phe for night market and enjoy the night market food there.

RACE COURSE

Race Route are all smooth flat

The race course is actually very ideal for a PB, its just two U turns for the FM, starting and ending the same place which is the Rayong Aquarium.  The whole route is flat, breezy and when daylight comes it its actually scenic as you can see the beach of Rayong and also brings you through the Ban Phe town.  The water points are very substantial, all giving out ice cold water, isotonic drinks and also some with banana and watermelon.

Towards the 30km mark, staff with muscle rub and spray are also there to ease you muscle cramp and pain.

LOGISTICS

Finisher Breakfast Pack
Finisher Medal and Shirt

This road race is very enjoyable, it has a good starting and ending point, full of amenities, there is always food to serve you at the ending point.  The baggage drop is well organised and you can collect your bag pretty fast, for the full marathoners, there is a special packet of breakfast packed for you: with two rice dumplings, with a cupcake.  There is also a packet drink.  This is good because usually after a marathon, I do not have much appetite to eat a lot.  These snacks will come in handy for a later meal.

running from night to morning

Generally this race was enjoyable and a good getaway with pit stop at Bangkok to have good massages and Thai delicacies.  You do not have to spend much and also you will get to enjoy the quiet and tranquility of the Rayong beach.

Highlights Of Tokyo Marathon 2018

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With World Marathon Majors, there will always be big moments, new personal bests, new national records and attempts at the World Record. Here are the 4 big highlights of the Tokyo Marathon 2018!

#1 Kipsang Drops Out Of Tokyo Marathon

Wilson Kipsang is one of the top favorites to win the Tokyo Marathon, perhaps attempt to challenge the World Record while at it. However, stomach problems forced Kipsang to drop out of the race 15 kilometers in. He was suffering from stomach problems 2 days prior the race and just did not have enough energy to push on.

Read More: Berlin Marathon 2017 – No World Record, But Fantastic Run By Kipchoge 

#2 Yuta Shitara Breaks The Japan Record

Photo Credits: Japan Times

Yuta Shitara of Japan was the winner of the day. He broke the 16-year-old Japan National Record running a time of 2:06:11. Although he didn’t come in champion, but, he definitely hit jackpot, being the financial winner of the day. He was offered 100 million Japanese Yen for breaking the Japan National Record. He reeled in Kipketer at the 40 km mark to move into 3rd place and 800m later caught up to Kipruto to move into 2nd place. Big Congratulations to Yuta Shitara.

Read More: New Malaysian Record At Tokyo Marathon 2018

#3 Amy Cragg Runs An Incredible Personal Best

Photo Credits: Team Hot Shot

Amy Cragg came in 3rd place at the Tokyo Marathon. She becomes the 5th American Women to run a sub 2:22:00 marathon. She took a huge chunk of her previous timing of 2:27:03. She smashed it running a 2:21:21. She took off almost 6 minutes off her personal best. Can we say wow? She said it was a painful finish, but worth it!

Read More: The Kenyan Twins from New Zealand

#4 Dickson Chumba Completes 5th Consecutive Podium Finish

Dickson Chumba worked as a gardener before becoming a professional runner back in 2008. With 5 kilometers to go, he made his move. He sprinted off and dropped off his compatriots to come in Champion with a time of 2:05:30. This becomes his 5th consecutive podium finish and 2nd Tokyo Marathon Champion title. He previously won in 2014.

Cover Photo Credits: My BEST Runs

Race Review: Lunar Dog Run 2018 [8.18 km] (by stargazer)

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The Lunar Dog run was organized by the Tampines Central Community Sports Club (TCCSC) on 25 Feb, 7.30 am at the Punggol Waterway Park.  There were 2 categories – 8.18 km non-competitive run and 800 m Run with your dog.

I deem this run as my ‘recovery race’ after the last Standard Chartered Marathon in Dec, where I caught the runner’s knee . It took me almost 2 months to recover from the knees pain, during which I did some research (well, literally) on its causes and ways to prevent recurrence. Am keeping my fingers crossed…(Lol)

Race Pack Collection

I collected the race kit at TCCSC during weekday (20th Feb) after 7 pm. It was the first day of collection and the queue was not long. Processing time was reasonably fast.

Race Day

The morning weather was fair and sunny. There was a good turn-out of participants for the run, which I estimated around 300. Quite a number of runners also brought along their pet dogs. In fact, there were stalls set up with the vendors recommending products for the doggies. Well, it is the Year of the Dog!

The organizers led the runners for warm up exercises before the flag off at 7.30 am. Thereafter the runners proceed first, followed on by those with their dogs.

The route was the familiar Punggol waterway region, but without going into Coney island. There were 2 hydration points along the route, where the volunteers handed out bottled water to the runners for hydration.

At the Finishing Line, runners received a warm welcome by the ‘Cai Shen Ye’, who generously gave out his ‘gold coins (chocolate)’ to the finishers.

The post race goodies include the finisher medal, drinks, banana and a finish tee (surprise! didn’t realize there is finisher tee).

I must say the finisher medal is well designed. Thumbs up!

 

Post Run

The organizers conducted cool down exercises with the finishers. The lucky draw began once the last runner was in. A few lucky runners walked away with capitaland vouchers (congrats!).

The event ended at around 10 am. Shuttle service was provided for those who opted to alight at TCCSC.

Comments

Personally, I had enjoyed this run. Though it was slated as a ‘non-competitive, community’ run event, I feel it was quite well organized. There were sufficient volunteers, some of whom rode their bikes to accompany the runners in the run. The price was very affordable, with more or less the same entitlements at well known races.

The only aspect I think can be considered is the use of cups in the hydration points. I believe not many runners would want to hold a bottle water when they run. But again, this was not done perhaps due to logistics, resources or even environmental concerns. Anyway, not a big issue as this was supposed to be a fun run!

I end my post here. See you at the Terry Fox Run.

P.S More event photos can be found here.

Interview With Tokyo Marathon 2018 Finisher: Agus

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JustRunLah!: How would you introduce yourself to Asia running community?

Agus: I am a journalist who loves running. I work for Kompas Morning Daily, the biggest newspaper company in my country, Indonesia. My running buddies, especially from my Kompas Gramedia Pelariian Runners and Run For Indonesia, call me by the nickname of “Abah” — which mean Dad, because of I am the oldest among them. 🙂 (a nickname that refers him to as father amongst the young community of runners)

JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?

Agus: I love hiking and mountain climbing since young. However, outdoor activities need intense workouts. Thus, Jogging or running is one of my workouts. But I started to run actively about 5-6 years ago. I fall in love with running because it is a very “practical” sport which everybody can do it, whenever. Running can be done at any time and by anyone. The best part about running is that the running friends we meet come from various circles. Running makes me happy, because of running itself and also because my running buddies are very good. With that, it inspired me to keep myself happy and healthy.

JustRunLah!: What would you consider to be your biggest running achievement so far?

Agus: Being happy and healthy. Just that. When many runners try to make a Personal Best (PB) at many race events, I try to make PB too. But my PB means, “Photo Banyak” or “take many photographs” in Bahasa Indonesia.

JustRunLah!: Tokyo Marathon, Asia favourite race, how are you preparing yourself for Sunday?

Agus: Well, the big day is coming and I am ready to take part. I try to prepare it for 16 weeks and run three times a week. With my age (56 years old), I try to endure and not focus on the speed, like the others. But of course, I have to finish under COT.

JustRunLah!: What advice would you give to someone taking that 42km? Just Run Lah?

Agus: Prepare yourself seriously! For me, a marathon is like a “body torturing” session. It requires serious workouts but, avoid hurting your body. Serious training never lies. If you do that, you will be able to finish it happily and with a smile!

JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?

Agus: Pray! For me, running is the way to be thankful for what God has bestowed upon me. Thankful for God’s blessings.

JustRunLah!: What is your mantra for when the going gets tough in a race?

Agus: Finish what you started! You can do it!

JustRunLah!: Finish this sentence: Running is not about It’s not how fast or far to run,

Agus: but how happy you are running!

 

Race Review: Kyoto Marathon 2018 (by Doctor Will)

In case you ever wondered why the marathon isn’t a Winter Olympic event, I think I know the answer.

Knowing that the Kyoto Marathon is in February, it seemed obvious this could be a cold one, and it certainly was. With temperatures ranging from 1C-6C (34F-43F) between Start and Finish, it was a little tricky to know what to wear that would be right for both. I ended up with a full set of tights and gloves, and only started overheating at one point, when the sun came out around 30km. If you’re coming here, you should bring a variety of clothes (long-sleeve shirt, short-sleeve shirt, tights, shorts, gloves, headgear) because you may not know until the night before exactly what will work best. It was snowing 12 hours before the Start, and even though it was gone in the morning, that led me to switch from a short-sleeve to long-sleeve shirt. If you have never experienced cold-weather running, you want to be ready for it.

Before the start of the Kyoto Marathon

We had a 45-minute wait in the starting pen before the gun went off, but with 16,000 runners there was plenty of body heat to go around, like being in a big flock of sheep. Also, I had kept the blanket from my flight to Japan, which provided a good “throwaway” before the Start (volunteers collected discarded clothes and blankets to be washed and distributed to those in need).

The race very well organized. One thing I appreciated was that foreigners had a baggage truck with English-speaking staff, which was helpful. It’s worth noting, though, that the phrase “break a leg” is something we say to actors before they go on stage; it’s not something we normally say to marathoners about to start. But still, I appreciated the sentiment from the young lady who took my bag and wished me luck.

The water and food stations were also well planned, and well stocked. In addition to pre-peeled oranges and bananas, as well as strawberries, they also had some breads and other Japanese specialty items. I avoided the heavy stuff but was very happy to take as much fruit as I could.

When you run this race (and probably any race in Japan), don’t throw your cups and empty gel packs onto the road. They have plenty of bins, and the Japanese take this quite seriously. They even had runners with trash bags and a bib that said “Sweeper” who were running the race and picking up garbage. Tossing the trash onto the street will earn you some dirty looks, so don’t do it.

Speaking of gel, you should bring your preferred brand with you, because you might not find it here. I normally pick up some GU at the expo, but there was none for sale here. I figured I would just go to GNC and get some, and ran into another problem: no GNC in Kyoto or Osaka (or anywhere in Japan, I think).

The course had lots of active spectators throughout most of the route. Most of the schools, from primary to university, had students out there cheering, and there were plenty of bands, traditional drum groups, and dance troupes to keep the noise level up. While there were some places where no one was out cheering, there were always some volunteers yelling. With my Team USA singlet and my name on my bib I got plenty of personalized cheers, which always helps. I already knew that “Gambate!” means “Let’s go!,” and I’m pretty sure “Haito-haito!” means, “Hey, look at that American, he sure is attractive,” because I heard that a lot. 🙂

At one point we passed a shrine where the monks were out front and blessing us as we passed by. I’m not a Shintoist, but I was more than happy to take any blessing I could get.

Being blessed by monks as we pass their temple

Despite having 16,000 runners, the course started off fast. As we ran out of the stadium the path was a bit crowded, but within a couple hundred meters we were on a wide road and were able to spread out. That made it easy to go fast early on, and as I looked at my GPS I kept telling myself, “That’s too fast, slow it down.” But hey, where’s the fun in that?

I’ve only been to Kyoto once before and never noticed how hilly it is. Now I know better. The first half of the race has a LOT of hills, not necessarily steep but certainly going on for a long time. There didn’t seem to be much of a downhill slope, we would just level off and then start up again. The second half seemed pretty flat, though there is a long hill starting around 37km. So, if you’re coming here, do some hill work in advance so you enjoy the day more.

The course itself is pretty great. It’s mostly though the city itself rather than through the countryside or a big park, so you always have interesting surroundings and spectators. Even the portion that went through the botanical garden had a crowd. You pass seven UNESCO World Heritage sites, and there are volunteers with signs telling you what neighborhood you are in and what you will see as you run through it. If you’re running to win you aren’t going to care about temples and palaces, but if not then you may find the picturesque course to be very nice.

Approaching a temple in Kyoto

Somewhere around 32km, though, we left the road and went down onto a path along the river. This was very narrow and not really smooth. We were down there for about 3 kilometers before getting back up onto the streets. I wasn’t a big fan of that part; I’d already started slowing down and the path didn’t help.

Speaking of slowing, it’s worth pointing out that there’s a 6-hour time limit, and they have checkpoints along the way. If you don’t get to each one on time, they put you on the bus. The last checkpoint was around 41km — can you imagine the feeling of being pulled off the course there? So, if you’re a slower runner, watch your time.

My final time was about 6 minutes slower than my goal, which is always a bit of a bummer. Even without hitting my goal, though, I had a really good time with this race. I’ve wanted to run Kyoto for a long time, and I’d also still like to run the Osaka Marathon in the fall, and it’s good to be fulfilling those goals. Japan takes distance running very seriously, and Kyoto offers a challenging race that makes you feel good about finishing.

Entry into the Kyoto Marathon is by lottery in the autumn before the race (the odds are a LOT better than getting into the Tokyo Marathon). For this year, the entry deadline was 31 August 2017, so set a reminder now on your phone for, say, 1 July, so that you visit their official site to get next year’s entry details. Gambate!!!

Apprentice geisha at the Finish Line

The Longest Run

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I was never a morning person. I especially abhor morning runs. The unpredictability of the evening weather in Penang late last year, however, forced me to shift all my long-ish runs to morning when I trained for the Penang Bridge International Marathon. I did not enjoy the prospect of waking up early and sweating it out, but it had to be done.

One morning, just before I began my run, I left my hydration pack, filled with my favourite juices, at a secret spot by the Butterworth Outer Ring Road (BORR). This hideout is the usual station for my evening runs. I went by rote; my hand dropped the bag there, and I was ready to go.

The morning rush traffic began to build up as I made loops after loops of the BORR. I quickly lost myself in my pace and breathing, as always. I made a brief stop every 15 to 20 minutes to hydrate.

As with all long runs, things began spicing up after the two-hour mark. A slow but sure feeling of lethargy began creeping in my veins and muscles. Tired and thirsty, I mentally thanked all gods imaginable as I reached my station again.

But lo and behold, my hydration pack was nowhere to be seen.

I did a double take, thinking that my tired eyes may have fooled me, but the entire pack was indeed missing. To my utter dismay, I found two of the bottles by the beach, the caps missing and the contents half-gone. The other bottles simply vanished into thin air.

Naturally, I was upset. I had a niggling suspicion that a fellow runner, a middle-aged man sitting by the beach and near to my pack, may have been the culprit. He stole glances in my direction and slowly crept away as I huffed and puffed about the crime scene. But what about the cleaners who swept the roads earlier? It could have been anyone!

Overwhelmed by the need for urgent hydration, I made my way to the nearest vending machine and bought a bottle of water at a cut-throat price using my emergency stash of cash buried deep in the pockets of my running shorts. I managed to finish my run with that bottle of water, albeit angrily.

I decided to not make the same mistake twice. The second time around, I was determined to let everyone know what they were in for should thoughts of pilfering my water bottles even cross their mind. I left the pack near a secluded spot of the trail, and scribbled the following words with the reddest marker pen I could find, on a piece of A4 paper:

TOLONG JANGAN AMBIL/CURI. TQ. 10/11/2017.

(Please do not remove/steal. Thank you)

I placed the note within the pack. And so I began my long and slow lumber upon the BORR, with a group performing Hindu funeral rites and some juveniles crossing my path each time I made a loop. The youths, perhaps in their late teens or early 20s, found it hilarious that I was exercising so early in the morning. Raucous laughter and some form of greeting were flung in my direction throughout the first half of my run. Their guitarist even shuffled behind me at one point, strumming a few lines while singing something I was not familiar with.

I seethed as I ran. It was uninvited attention, something that I did not need during my run. Males who ran the same path as I completely escaped their attention. I was singled out, just because I am a female. Thankfully they left halfway through my run, and I was able to focus on my thoughts again.

As I completed the run, I returned to my hydration pack. My bottles were left alone, but the note went missing this time.

Of all the things to cross my tired mind at this point, I suddenly remembered my brother once mentioning to me that the early morning crowds are not of this world and are definitely not to be trifled with.

As his words rang again and again in my head, I subconsciously made the decision to revert to my evening runs, come rain or shine.