It seems rather counter-intuitive doesn’t it? We always think, to run faster, we have to run fast. But, why don’t we think, to run faster, we just have to run more! And in order to run more without burning out, we should incorporate slower runs into our training. Did you know most elite runners do half to two-thirds of their runs slower than marathon race pace?
Mileage is King
Keeping the pace slower will enable you to run more without burning out. If you are constantly pushing your pace whenever you train, you won’t be able to run as much. 70 kilometers into the week, you will start to feel tired and your legs will start to feel heavy. You won’t be able to go the distance. On the other hand, if you were to do more slower runs, you would be able to run more before symptoms of fatigue start to manifest themselves.
Say No To Overtraining
In the world of long-distance running, yes, mileage is king. But, to be so focused on hitting your weekly mileage at a fast pace risks overtraining. The dangers of overtraining cannot be stressed enough. Overtraining can lead to a decrease in overall fitness and injury. Incorporating more slow runs in your training mitigates the risk of burnout. This is because overtraining is often caused by high levels of anaerobic work whereas slow runs are done at an aerobic level.
It has always been said mileage is king, but being consistent in hitting that mileage is key to excel. If you are running 100 km in week 1, 40 km in week 2, 80 km in week 3 and 50 km in week 4, you won’t reap as many benefits as hitting 80 km a week, every week, consistently. In order to be consistent, we can’t go too fast. We may feel too fatigue from the previous week and end up running a much lower mileage this week. You end up being inconsistent.
It may come as a surprise but it is hard for some people to run slow. It’s easy for us runners to always want to push ourselves due to time constraints. Because we do not have enough time, we have to make every session count. We end up pushing ourselves every time. One way to ensure we run at minimal effort level is to use a heart rate monitor. Ensure that your heart rate is always kept at the aerobic base level zone.
However, to run fast, we all know we need to run fast. This just means that most of your runs should be done at a slower pace, however, speed runs or tempo runs should not be neglected. Most of your runs do not mean all of your runs should be done at a slower pace.
Looking for a place to run in Singapore? If you are in the North of Singapore, here are the 3 best places to run in Singapore (North). These places give you different running environments. If you’re looking for more one, try #1. If you’re looking for great views, try #2. If you’re looking for a great sense of community feel, try #3! Check out these 3 amazing spots!
#1 Admiralty Park
Photo Credits: Haslinda
The Admiralty Park playground is a multi-tiered playland with slides and burrows, making it a magical land for children. There are 26 slides, one slide, in particular, is 23 meters long, and 9 meters high. The 27-hectare national park features a hilly terrain, great for running. Also, running amidst the laughter of children will certainly put a smile on your face during your runs. No matter how tough the run, the great environment will keep you moving.
The Woodlands Waterfront Park consists of the northern coastline and thus offers splendid views of the Johor Straits. It is also really unique as there is a 400m long ex-naval jetty situated within the park that gives you an even better view of the straits. The ambiance is a unique one with great views and offers you a sense of tranquility during your runs. You would be so absorbed by the beauty of the scenery, so much so, before you know it, you’ll have 10 km in your pocket.
Yishun Pond Park is an iconic landmark. If you’re in the north, you must run Yishun Pond Park. It’s a great way for you to get up, close and personal with nature. The park is more than just a space, it’s a place that brings residents together to strive towards a healthy lifestyle. It is very popular among residents – you will see people jogging, running, cycling and doing qigong. A loop around the Pond Park gives you 1-kilometer distance. You can do 1 km intervals or do a couple of loops to get in a good tempo run.
Race Route: Marina Barrage, Gardens by the Bay East / Marina East Drive / East Coast Park / Gardens by the Bay East / Tanjong Rhu Promenade / Geylang Park Connector. (Race route is not confirmed and subject to change)
Getting to the Race Venue
Free shuttle service from Marina South Pier NS28 to Marina Barrage will be provided.
By Train: MRT North South line, alight at the Marina South Pier NS28. Free shuttle bus service will bring runners to Marina Barrage <—–> (Return shuttle service between Marina South Pier MRT and Marina Barrage will run from 4:00 pm to 11:30 pm on a first come first serve basis and at an interval of 10 to 15mins)
By Bus: SBS Bus number 400. Alight at Marina Barrage.
By Car: There is very limited parking at Marina Barrage carpark. Alternative parking can be found at Gardens by the Bay.
By Taxi / Private hired car: Provide the driver with the following address: 8 Marina Gardens Drive, Singapore 018951.
Distance & Flag Off Time
10km – 5:30pm 5km Fun Run – 6:45pm 21km and 30km – 7:30pm
Routes
30KM
21KM
10KM
5KM
Runners Entitlement
*All information is retrieved from Marina Run 2018 official website. To find more, please visit https://www.marinarun.com.sg/
Kuala Lumpur wants to move one step closer to achieving its goal of being a world-class liveable city. KL city implements it’s very first bicycle lane – the 11.86km lane, which costs approximately RM4mil, stretches in a closed loop along Jalan Raja, Jalan Raja Laut, Jalan Sultan Ismail, Jalan P. Ramlee, Jalan Ampang, Jalan Pinang, Jalan Perak, Jalan Raja Chulan, Jalan Gereja, Jalan Tun H.S. Lee and Lebuh Pasar Besar.
The noble aim of this project is to promote a healthier lifestyle among city folks and allow for a convenient and safe commute for cyclists. The project hopes that city folk will start embracing a healthier way of life.
Success Or Flop?
However, the blue lane has drawn much criticism from citizens.
#1 Citizens question whether 4 million spent on the 6 km stretch of dedicated bicycle lane has been a wise investment. Barisan Nasional strategic communications deputy director Datuk Eric See-To pointed out that the bicycle lane project a few years ago in Penang was previously reported by the Penang state govt to have cost RM30mil for 12km while the Penang budget for 2018 had stated that an additional RM45mil will be spent to build 39.3km of bicycle lanes. He stands by his point of view that it is inexpensive.
#2 The bicycle lane has become a parking space with motor vehicles parking, some even double parking along the bicycle lane. Many vehicles have been misusing the lane using it as free parking space. Motorcycles also block the entire lane at the traffic lights, rendering the bicycle lanes useless. Motorcyclists also weave in and out of the bicycle lane whenever convenient.
#3 Bicycle lanes are not consistent. Sometimes the lanes are on the left, and sometimes they are on the right. This makes it dangerous. Bicycle lanes should be on the left side because you would be going slower. It’s dangerous for bicycles to be on the right side of the lane which is the faster lane for vehicles.
The idea is a great one, but, the execution – not so great.
Exploring places on foot is a great way to see a place! This is what District; the first urban exploration race allows you to do! Running and exploring a city and collecting points when passing a check point within a set timing. Powered by cutting edge technology, the upcoming District Race is set out to be the world’s greatest urban exploration race. Singapore is the first of twelve stops around the world and this event takes place on the 3 March 2018.
MISSION WEEK #01 DETAILS
As this was a new racing concept, District had organised an event called Mission Week #01 from 22-28 January 2018. I love how the organisers had prepared this race preview as it gives potential participants like me a idea of what the real race would be like. Mission Week #01 was opened to anyone who had downloaded and installed the District App. The rules of the Mission Week was simple, to collect as many points within an hour.
I thought Mission Week sounded pretty interesting and decided to give it a try before signing up for the actual race. The information for Mission Week was the following:
Start Point: Rain Oculus, MBS
Grid Live: 00:00 22 Jan – 23:59 28 Jan
Race Duration: 1 hour
District: Marina Bay
Checkpoints: 44
Challenges: 6
There were prizes for the daily top scorer which includes the following:
Pure Fitness and Pure Yoga Power Pack (valued at S$250) and
MasterCard pre-paid card (valued at S$80)
And for participants who score 1000 points, a Pure Fitness and Pure Yoga 1-week trial membership awaits them.
You can choose to explore individually or as a team but scores would be calculated individually. I thought it would be more fun to explore as a group and so I gathered some friends to try out Mission Week #1 together. We all met bright and early on a Sunday morning at 07:30hrs in the heart of the CBD. I love early mornings in the CBD as its always quiet and peaceful, really different from the normal weekdays. After depositing our bags, we made our way to the start point at MBS, it was a relaxed walk and along the way we took some photos.
REMEMBER TO TURN ON GPS
Once we reached, the Rain Oculus, we all took out our phones and launched the app. All of us managed to login successfully. The only issue was when we press START mission; my app didn’t start whereas the rest were okay. My friends quickly took off but I was there still figuring out what went wrong. There were no prompts about why it didn’t start. I decided to just head off to the first checkpoint with while I restarted my phone. To no avail when I press the START mission it still didn’t start… It then occurred to me that I needed to turn ON my GPS function on my phone. Thankfully I was just passing the Rain Oculus again and I headed off with my friend to the second check point. A feedback for District would be to prompt users to turn ON their GPS when before they press the START mission button.
It was hectic mission for the four of us as we raced through the different check points to gain as many points and answer the questions at the challenge station. It was the fastest that we have ever run in our entire lives!!
The route to the different checkpoints were all decided by us. There was no set route like other run events. We had pre-planned our route a few days before as the Mission Week #01 grid was released on the 22 January 2018. We ran past some of Singapore iconic landmarks like the Double Helix Bridge, the Float at Marina Bay, Gardens By the Bay and the Marina Barrage.
Photo Above by Me: Us taking a breather at the Marina Barrage Viewing Pad.
The one hour time limit really put the pressure on all of us as were aiming to be at the top of the leader board. I completed the Mission Week #01 with a total of 2400 points by covering a total of 8 checkpoints and 3 challenge stations. We were extremely tired after the race and we knew we did well but noticed that people had scored higher than us and not ended at the START point. We had followed the rules on the website for actual race day to start and end at the same point. Unfortunately, that rules did not apply as clarified with the organisers when I messaged them a few days later. If we did not return to base, we could have carried on scoring more points. My feedback to District was that for future Mission Week Races, if they are awarding prizes to the scorer, they should state the rules clearly.
Above: Screenshots from District’s App.
Anyway, we still had a really fun Sunday exploring the Marina Bay area despite that little ‘hiccup’ on the rules. We did have a good Sunday workout and rewarded ourselves with a good breakfast thereafter!
In conjunction with Mission Week #01, District also organised an Instagram contest where participants of Mission Week #01 had to post a photo of themselves participating in the event and share their race experience. Five lucky winners of that Instagram contest would walk away with a pair of Adidas shoes! One of those winners was my dear friend, Rachel! Congratulations gal!!! Can’t wait to see that pair of new shoes!!!
Overall, I had an AWESOME time taking part in Mission Week #01! I would definitely recommend anybody reading this to sign up as it’s an interesting but challenging event which promises loads of fun! Go challenge yourselves and have fun exploring! If you are still unsure on sure about signing up, you can take part in Mission Week #02 for a taste of what’s to come on the actual day.
MISSION WEEK #02 DETAILS
Mission Week #02 is launch from 5-11 February 2018. Details are as shown below. For more information, you can visit their website https://districtrace.com/events/singapore.
Till my next write-up, have fun exploring our beautiful Singapore!
Photo credits: Terence Ang Chi Song (unless specified)
BTW, thanks for the awesome photo memories!
Sarawak is arguably one of the best places to hash run in Malaysia. Many rave about the lush tropical forest and incredible wildlife Sarawak has to offer. It is a true wonderland of ancient forests, presenting runners with amazing places to run. The breathtaking sunsets on top of the thick greenery will leave u in awe. Here are 3 great places to run in Sarawak.
#1 Lambir Hills National Park, Miri
Photo Credits: Sarawak Forestry Corporation
Lambir Hills national park has a great number of trails ranging from easy leisure family walks to challenging hikes to peaks with magnificent views. It’s a great place to train and gives you the opportunity to experience the beauty this rainforest has to offer – from rainforest cloaked ridges to picturesque waterfalls and creeks. Challenge yourself to summit Bukit Lambir situated 465m above sea level. The view is superb up here, giving you great panoramic views of the South China Sea.
#2 Mount Santubong, Kuching
Phoro Credits: Trip advisor
The legendary Mount Santubong takes you across bridges, through dense rainforests, exciting steep climbs but most importantly scenic views. It stands 810m above sea level and is a great vantage point for stunning views of the South China Sea. You can challenge yourself and run all the way up to the summit. The climb is an adventurous one, with certain sections laced with rope ladders. It is a very popular place because of the views but, it’s also a great place to get some training in.
Kelabit Highlands is the place to go to escape the world. It’s a true escapade from the modern world and is as remote as you can get. To access it, you take a small propeller plane to Bario. The entire highlands is laden with trails and dirt paths that brings you up the high foggy mountains. The tranquility and peace the Kelabit highlands offer make it perfect for running. You run on soft ground which lessens the impact on your legs and the elevation strengthens your legs. In short, a great running paradise!
Everyone knows the Brownlee brothers – they are both prestigious British triathletes with incredible triathlon performances. In the recent Rio Olympics, the Brownlee brothers clinched both Gold and Silver medals. Now, Aliaster Brownlee adds to his list of superb performances by dominating the Ironman 70.3 Dubai. It was a world-class performance.
Alistair Brownlee won the Ironman 70.3 Dubai by more than 6 minutes. He completed the 1.9 km swim in 22:36 seconds. He conquered the bike course in a blistering 1:58:51. Coming off the bike, he already had a 3:59 lead over second place Riederer. But even with such a lead, he wasn’t going to just get comfortable. He ran the first half of his run in 31:28 minutes and completed the half marathon in 1:09:36. He completed the race with the time of 3:35:30.
Photo Credits: tri247
While most of us are even struggling to run a sub 90 minutes half marathon, Alistair Brownlee does it in style – running a great half marathon timing after a swim and bike – so so impressive!
Note that the Ironman 70.3 Dubai is the first race of the Nasser Bin Hamed Triple Crown Series. The remaining 2 races are Ironman 70.3 Middle East Championship Bahrain and the Ironman 70.3 World Championships. If an athlete wins all three races, he would walk away with $1,000,000 in prize money.
Results:
1. 3:35:30 Alistair Brownlee 2. 3:42:05 Sven Riederer 3. 3:42:42 Ruedi Wild 4. 3:43:38 Maurice Clavel 5. 3:44:19 Nicholas Kastelein 6. 3:45:35 Ilia Prasolov 7. 3:45:41 Jesper Svensson 8. 3:47:08 Ronnie Schildknecht 9. 3:47:10 Bertrand Billard 10. 3:47:53 Kevin Maurel
In the weeks leading up to the event, the organizers had been sending out emails in both English and Mandarin on points to take note of for the run. I find this pretty useful and it showed they were consciously keeping runners up to date on happenings.
Race pack collection on race briefing day was smooth and fast though location was a little far off with nearest MTR a 10mins walk away. Attending of the race briefing was not compulsory but we decided to come for it since it was our first Vibram HK 100.
Run day
We arrived at the shuttle bus pick up area 20mins before the scheduled time and there were already a few runners and 3 volunteers there. Was pretty surprised a double decker bus arrived to pick us up and it meant early stairs climbing for some runners. Lucky we were early so we took the seats below deck.
Start Point
Weather was chilly and we were chilled to the bones upon alighting the bus. Many runners were wearing their wind breakers and wind pants though there were some who were only decked out in shorts. We decided against taking out our wind breakers as the hustle of keeping them once the run commenced seemed to outweigh the need to wear them. Dropping off of drop bags were done with ease. The queue to the toilets were long and it took us a while to get this pre-run ritual of ours done.
Met many friends prior to the start and the place had a bustling party atmosphere, something I truly appreciate unlike road runs. We wished everyone best of luck for the run and at 0800hrs sharp, the wave one runners were flagged off followed by us wave two runners 5mins later.
As expected, once we started moving we no longer feel cold. So we moved on at a rather steady pace towards Support Point which was at the 11km mark. The expected human jam was not as bad as we saw in past year videos. Terrain was rather okay at this point and when we saw the East Dam, we sped up a little to take in the view and the cold breeze on the dam. Spirit was high and we were enjoying the run.
Support Point (11km)
We arrived at the Support Point in about 1hr 50mins getting in a buffer time of 45mins. There were scrambled egg sandwiches nicely individually wrapped on offer and I took 2 of them. Grabbed 2 mini Snicker bars to carry along with me as well. Topped up one of my bottles with the Sports drink which was OverStim and the other bottle with Coke. We left the station about 5mins later.
Check Point 1 (21km)
Where we will be running on later
There was a little climb here so it took us a while to clear this Sai Wan Shan afterwhich we were greeted by a beautiful white beach. This was the first time we both ever ran on a sandy beach. The feeling was great though it was hard to get any momentum going with the sinking sand with every step. At about 1200hrs we entered what we thought was CP1 with a total buffer time now of 1hr 45mins. While eating the super sweet oranges, we were surprised to learn from the volunteers that the actual CP is slightly ahead up a small flight of stairs. Once we replenished our drinks we moved on in search of the CP and found it shortly after. There were just 2 volunteers there keying in our BIB numbers into a handheld device. Found it odd they did not do this where we did our replenishment.
Check Point 2 (28km)
Next CP 7km away unexpectedly took us more time due to the terrain. There were no climbs but the path was littered with granite rocks and we had to get up and down to get past them. So we moved slower at this stretch. It was also along this stretch where she first told me to go ahead as she felt she was slowing me down. Of course I was having none of it as we had agreed to complete this together. I have no regard for any good timing as I only aim to complete the run together with her. At about 1345hrs, we reached CP2, with a total buffer time of 1hr now. Here we ate some fruits, hit our first packet of Tailwind before moving off after about 7mins.
Met a curious local resident
Check Point 3 (36km)
The next 8km was slightly flatter with only 1 major ascent. We moved on steadily and ran when we could. Weather was still chilly but as long as we kept moving we were fine. We entered the CP slightly after 1545hrs, still maintaining a 1hr buffer. It was here where we decided to take a short break and had hot soup and macaroni pasta. We moved off around 1600hrs towards CP4, which was 9km away.
Hot soup and Pasta
Check Point 4 (45km)
We reached here earlier than I expected. Terrain was pretty flat towards the end and we ran through some old abandoned villages. It always fascinates me whenever I see abandoned villages and houses because these were places where people grew up in, where people used to call home. With 1.5hrs of buffer in hand, we left for CP5, which was the midpoint. As it was approaching night, we took out our headlamps in preparation for it. It was here that I encountered my first problem; my headlamp would not work. It was okay the night before at the hotel but somehow it was not working. Spent a good 5mins trying to work it out but alas we decided to give up and instead deployed my handheld torch, something I prepared for the dense fog up in the mountains instead.
Check Point 5 (52km)
The next 7km would be the most challenging. Darkness descended soon after we entered the rocky patch and we had to moved on slowly as visibility was not ideal. Throw in a total climb of about 600m, it slowed us to a crawl. She started experiencing pain in her knees and ankles with the constant ups and downs on the uneven rocky path. I encouraged her to keep moving slowly minding her steps and it hurts me to see her struggling with the terrain as I knew she was determined to go through this. The terrain here in the dark is something we are unable to prepare for back home in Singapore because we have nothing close to this at all. After what seemed like ages, we arrived at CP5 close to 2045hrs, and it was here that she decided to withdraw.
It was a painful decision for both of us as this was something we wanted to complete together. But seeing her condition then we both knew withdrawing was best for her. She passed me her headlamp and we refilled one of my water bottles with Tailwind in preparation for the next CP, which was 13km away, the longest interval for the whole course. I took out my powerbank and started to charge my Fenix 3 as well, though as usual it started to give me problem with the occasional refusal to charge. I also made the decision not to carry my poles, which I had prepared in the drop bag here in CP5, for the last half as I felt poles would not help me much if the upcoming terrain is similar to the terrain in the previous 52km. I also did not put on my baselayer. Meaning I basically went on with my day gear.
With the COT of 2115hrs looming and the volunteers on the ground hurrying us off, I made another mistake in my haste to get ready; I only refilled one bottle, which was the one with Tailwind. I only realized it after getting my mandatory gear checked (they only checked for headlamp, hand phone and space blanket) about 100m away from CP5. So I embarked on the longest interval of the course armed with only 720ml of Tailwind. It was also here that I realized my hand phone was down to 5% of power. Guess too much photos. So I just shutdown my hand phone to conserve the last 5%.
Check Point 6 (65km)
I rationed my liquid intake knowing there was no chance of refilling midway. It was a relentless climb up Ma On Shan so I just slowly moved up. The darkness and the heavy fog I started to encounter as I neared the peak actually aided me in the sense I was unable to see what was coming so I was not psychologically intimidated when I looked up. In fact I did not even realize I was on the ridges of Ma On Shan as fog was all over the place. There were only 2 other runners ahead of me as I can hear them talking. The wind was strong up there and it was very chilly. Thinking it was too much of a hassle to remove my windbreaker there and then, I decided to carry on with my perspiration soaked top as I also know stopping then without any shelter would make me colder. After bombing down the peak, I came across a small hut with runners resting inside. The temptation to also rest was strong so I gave in and joined them there. Barely a minute after I sat down, the chill got to me. So with shivering hands I removed my vest and took out my windbreaker, which felt comfortably warm when I touched it. Windbreaker on, hoodie up, gloves on and I proceeded to catch some sleep.
I woke up 10mins later and saw there were now only 2 runners beside me. I was freezingly cold but I knew I had to move. So I grudgedly got up and moved. After walking gingerly for a while, the body started to warm up. That was when I started to run. Then slowly off came the gloves and down came the hoodie. The windbreaker was too tedious to remove as I had to remove the vest before removing it, so I just unzipped it and pulled them to the side of my vest to cool myself. With the cooling (cold) weather, I picked up speed and basically sped down all downhills regardless stairs, gravel paths or granite paths. I think my advantage was that I am always confident going downhill be it day or night more so now armed with my Vibram Megagrip shoes. I trust my shoes thus I had no qualms tackling the terrain in them. My Tailwind ran out about 10km out there. I was very thirsty but I just had to hang on. At close to 1315hrs, I arrived at CP6, gaining a buffer time of 1hr 45mins now.
I finally refilled both my bottles here; one still with Coke and one with my own Tailwind. I grabbed a chair and sat down beside the tray of oranges and started eating oranges. Soon I started feeling cold again so, gloves on, hoodie on, windbreaker zipped up. A volunteer came to me and told me I was shivering and asked if I needed a heat pack. I politely declined as I think in my state then, I did not comprehend what is a heat pack. However, she returned awhile later and passed me a heat pack. So there, I used my first ever heat pack in my life and I did feel abit warmer with it. I proceeded on to CP7, 8km away about 10mins later.
Check Point 7 (73km)
Once I got moving, again gloves off, hoodie off, windbreaker unzipped to the side. I repeated this ritual at CP8 as well. Shortly after I departed CP7, I felt very sleepy. After struggling for a while, I decided to take a nap along the route rather than struggle on which may slow me down further besides being dangerous. After realizing we were actually running besides some graves, I decided to move further on before napping. Found a stairs by the side and I sat down and slept for about 10mins.
Night Hong Kong from the top
After getting up, I saw another runner behind me taking over my ‘bed’. Guess I did choose a good location. After hitting tarmac road, I sped and almost missed the turn up the Beacon Hill as I was following a runner in front. If not for the shouts by runners behind, the 2 of us would have gone an extra mile or two. At about 0400hrs, I entered CP7.
I decided to ask around if there was a way for me to charge my hand phone as I wanted to take photos along the way as I know I will not be back again along the same path and this experience would be once in a lifetime. A volunteer agreed to charge my hand phone so I happily refilled my bottles and sat by the bonfire covered with a blanket provided there while waiting for my hand phone. Made the decision to nap here instead of out in the trails. Told myself to move off by 0415hrs regardless how much my hand phone would be charged and then I napped. I was woken up by a volunteer covering me with a thick blanket. I mumbled my thanks before falling asleep again.
Huddling by the bonfire
I opened my eyes and saw that it was 1625hrs already. So I got up, retrieved my hand phone (up to 12% from 2%) and moved on the CP8 with a time buffer of 1hr 15mins.
Check Point 8 (83km)
Once I exit Beacon Hill, we had to cross a overhead bridge to get to the other side of the road, which for some reason, I found it funny. I caught up with a runner I met a couple of times earlier and he said he knew it was me because he heard my bell. Actually there were a number of runners who said they were comforted by my bell because with the bell they knew someone was nearby and some even said it kept them awake.
I kept running whenever I could since it was tarmac most of the way. I remember along this stretch, I ran past a runner. As usual during this course, I shouted “Ka You” to him and said we are finishing soon! However he was less optimistic and said we have yet to clear the 三大山i.e. the 3 big peaks. Nonetheless I told him we had already done 70+ km, we will definitely complete the course! And surprise surprise, I reached CP8 earlier than I expected at 0615hrs, meaning a buffer of 2hrs 30mins now.
Again I asked for help with recharging my hand phone and then went around eating after refilling my bottles. My last Tailwind now in preparation for the infamous last 3 peaks. I texted her to check on her and to let her know my progress. She said she has been tracking me and said I was making good time. At 0625hrs I left CP8 to tackle whatever was left standing between me and the finishing.
Check Point 9 (90km)
Day broke shortly after I started to climb the stairs of Needle Hill. Feeling warm and stuffy, I stopped to finally remove my windbreaker and I immediately felt the cold. But I decided against wearing it again as I knew I would be warm as long as I kept moving though the strong wind while slowly climbing was a tad challenging.
It was foggy throughout and I vaguely saw another climb while descending. And to my surprise, I arrived at the peak of Needle hill shortly after at 0725hrs. Perhaps I had prepared myself for a longer climb thus I did not expect the peak to come so soon. Next up, Grass Hill.
Grass hill was just endless tarmac slopes, so I just moved on slowly. Met a couple of runners along the way and we chatted when we could. Found out one of them was on his 8th trip here and I was like wow, why would you do this 8 times?! Soon at 0825hrs, I peaked at Grass Hill. It was down from here to CP9 so I ran down, reaching CP9 at 0845hrs, buffer time 2hrs 45mins.
I did not stay long here as I no longer have my windbreaker on so I will not be able to keep myself warm if I were to cool down. So I refilled, ate a piece of cookie and left. Tai Mo Shan next.
Finishing Point (100km)
Encountered my enemy; stairs, for the last time here. I just kept climbing until I came to some huge boulders. I navigated around them and slowly made my way up. No chance to run here as it was mostly up up. It was endless grass patch littered with rocks for the next 2km or so with a gradual ascent before we hit tarmac road. This tarmac road section was SO BORING! I kept going round and up until at one juncture, I fell asleep right there standing in the middle of the road. It was with great relief that I saw volunteers after I neared the radio station and was told finishing was near and it was down all the way now. Tarmac, down, means, run!
Foggy mountain
I ran down the bends thinking it will lead me to the finishing. WRONG! After about 2km, I was directed into a small trail. Got to know this section was added after the icing incident in 2016. Nonetheless, my spirits were high and I continued speeding down the slopes in the trail. I think I might have sped too fast because soon after I felt a sharp jab at my right knee. Oops. Not a big issue, I just had to be careful where I land my feet. Shouted “Zhou San!” to hikers and runners alike along the way.
Saw a familiar face at the end of the stairs and was told the finishing was just a bend away. Brought out my flag and ran the rest of the way down. Upon seeing the finishing arch, I unfurled our red and white flag, carried it over my head and ran across the finishing. And there she was, waiting for me right there. My greatest finisher gift ever.
Post-Run
Collected my finisher hoodie and medal before going to the nice warm tent to rest. There were food being served outside but I was too lazy to take out my utensils to get them.
Takeaways
The course was not too tough, perhaps because I was expecting more after hearing about Hong Kong trails for so long. Stairs had always been my pain point thus mentally I was apprehensive of it. The comforting thought I had during the course was what goes up must come down and going down had always been my strong point. So I made use of the ups to catch my breath and rest and made sure I sped down all downs and ran as much as possible on flats.
I was told weather was good this year. It was cold but it was colder before. There was no rain thus reducing the chance of going into hypothermia what with my thin gear throughout.
I did not eat much as usual as I did not feel the need to especially with the hassle of having to take out our own bowls and utensils to eat. Had lots of oranges and some chocolates during the course. Only drank some soup twice. Volunteers were superb taking care of you at the check points. Kudos to them.
My greatest regret for this is not being able to complete this with her. Trails were never her cup of tea thus I was grateful that she was willing to give it a shot. And she gave all that she could covering 52km with 2200m of elevation in under 13hrs before her legs could take it no more. I am very proud of what she had achieved considering that kind of distance and elevation would be a Finisher for most 50km ultra trails. Thank you for the beautiful 52km in the mountains with you.
With this, concludes my 21st Ultra and my 2nd 100km Trail finish.
Looking for a place to run in Singapore? If you are in the South of Singapore, here are the 3 best places to run in Singapore (South). These places make great places for running – with the fresh air and great views it offers. It gives your run an extra element of fun and freshness! Check these 3 places out!
#1 Southern Ridges
Running the Southern Ridges is really cool. It is 9 km in length and connects a few parks – Mount Faber Park, Telok Blangah Hill Park and Kent Ridge Park and Labrador Nature Reserve. The route is fascinating with ups and downs, stairs and slopes, flora and fauna, greenery and architecture. It’s quite a challenging route but one with breathtaking views. The clean fresh air is also a plus point of running this route. Walking enthusiasts will also enjoy this route because there is so much to see on the way – birds, bugs, flowers and has great shots for shutter lovers.
The 100 PLUS Promenade is an 888m sheltered track that encircles the National Stadium. It’s a great place to get some speed work done. It’s easily accessible and open to public 24 hours a day. The great plus point is that it is a sheltered track, hence you can run it anytime, come rain or shine. You can enjoy the majestic views of the Singapore skyline whilst completing your laps.
Its location is fantastic – located in the heart of the Singapore sports hub. You can run, shower, and head indoors to get yourself a good meal.
The Green Corridor is great for exploring. It’s a 10 km running route that is rich with heritage, greenery, nature and greenery. The greenery and woodlands will leave you in awe as you run through the trails. The route brings you through a a combination of terrains – grass, gravel, clay and tar. As lush greenery surrounds you while you run along, the air feels really fresh. A testament to how great this place is for running is the Green Corridor Run which is one of the always sold out races in Singapore. Everyone loves to run here.
Hey JustRunLah Buddies! Please pay attention to the below:
The biennial Singapore Airshow – Asia’s largest and most established aviation, aerospace
and defence event – will take place at Changi Exhibition Centre from Tuesday, 6 February
2018 to Sunday, 11 February 2018.
The Experia Events Team, the organisers of the Singapore Airshow, seek your kind support and understanding on the Singapore Airshow 2018 traffic arrangements which will be effective from Monday, 29 January to Wednesday, 14 February 2018. Affected roads will reopen and all roads will be fully accessible from 6am onwards on Thursday, 15 February 2018.
Road Closures
Changi Coast Road, Aviation Park Road and Tanah Merah Coast Road will be
closed at specific times.
Closure of Coastal Park Connector and On-road Cycling Lane
The Coastal Park Connector and On-road Cycling Lane will be closed to the public.
Changi Exhibition Centre will only be accessible via Tanah Merah Coast Road
To get to Changi Exhibition Centre, visitors will have to use Tanah Merah Coast
Road only (via ECP or Xilin Ave).
Changi Exhibition Centre will not be accessible from Changi Village i.e. via
Loyang Avenue, Telok Paku Road, Nicoll Drive and Changi Coast Road.
Kindly make alternative arrangements for any activities that include the use of the Coastal Park Connector and On-road Cycling Lane during this period.
Please email any questions, feedback or requests for assistance to [email protected].
So, I am actually reflecting back on the races that I had done this year. I stopped going for local races for some time, unless it is like the One North Run which I had taken part earlier in the month of November. Reason being: Its too expensive to run in Singapore these days, it is too crowded for most races, I never seem to get my PB here! Well the last reason should not be that a valid one as there are people who got their PB here in Singapore where its hot humid and roads are winding and sloppy.
The subsequent blogs will be about some of the more memorable races I did this year overseas, rest of the races which to me is not that notable can still be found in my own blog.
IJEN TRAIL
View from Ijen
The trail run is divided to 21km, 42km, 70km and the ultra of 100km distances. For the Full marathon, it took place on 21 May 2017. Set in Ijen Mountain ( which is a volcano crater) . The crater is the widest in Java with the size of 20km. Ijen area has been a hot tourist spot for hikers and nature lovers. The famous Blue Fire which is formed by the natural gas of the crater, can be viewed during the night, it is also one of the main draw for tourists.
The trail itself is not that difficult for a 42 km , but for the 70km-100km you will need to climb up to the crater itself and the course can be tough and really hot during the day. The smoke coming out from the crater can prove to be challenging too as it is sulphur based gas. But the smoke is thicker during the early hours of dawn, so if you can make it before or after that, it is not too bad.
Technicalities
Weather: The weather is rather chilly there as compared to the lower grounds in Bondowoso. Being a mountainous region, the air is cooler, so make sure you bring some warm clothing especially if you are intolerant of the cold like me. At night it is almost like temperate countries in autumn. The temperature ranged from 10-20 degrees celsius from morning to night. If it does not rain it can get really chilly.
Catimore Homestay
Accommodation: The choices are limited, the locals usually book their local homestay rental where the whole house is rented out like a chalet and they provide the meals and hot water shower. Else it will be just two hotels , the Catimore Homestay and the Arabica Homestay. Do note that Arabica has not hot water supply so you must brave the chill. Catimore is further from the start line and it is older, but the new wings have some rooms which are clean and functional. Back of the Catimore is also a free hot spring which is alfresco for you to soak your feet. This is the perks for staying here, but you need to make your own arrangements to get to start line and back.
Transportation: This is the tricky one. The organiser provides such service but it is really not that remarkable because the timing is stretched and we had to wait for all to reach Surabaya before heading to Ijen. The ride is almost 8 hours with traffic jam, there are no other way to get there faster besides your own chartered transport. The locals just either get a full fledged driver to go along or just drive themselves. Driving yourself is not easy as the roads are quite hilly as you reach the mountain region.
The Trail
To speak the truth, the trail is really scenic and is not congested with a lot of people, fairly nice to manage, it is also not technical like some other South East Asian Trails. To me I had ad good time challenging this race and also met many new Indon friends.
Race Supply Station and Race Entitlement
Rest Points
They had ample water stations with water, coconut water , fruits and some cereals provided. Overall the water stations are well equipped. For all finishers, there is a medal indicating the distance you completed, there are also hot food provided at the end of the race, just some green bean soup and rice. Finisher tee and race tee are also provided.
Finishing the race
Overall, I will say this race is very worth to go for the scenery and tranquility of the place, if you like nature it is a must to be here!
MUD, MUD and a lot more mud. This is what to expect as Tough Mudder finally hits the Philippines this coming July.
“This is not a race but a challenge to all the participants,” said Coach Jay Em of Proactive Sports Management, the entity responsible for bringing Tough Mudder to the Philippines. “We are targeting 5,000 entries in our July event.”
While the specific date and venue are still under wraps, the only certainty is that two categories will be available – five kilometers and the eight-kilometer Half-Mudder. Afterwards, a second event will be held in November featuring the Half-Mudder and a 16-kilometer Full Mudder.
Preparation is a must in order to climb, crawl and jump from the signature obstacles and claim the finishers’ headband as a proof of one’s achievement. Aside from mud, some obstacles may involve water, ice, fire, electricity or a combination of any of the aforementioned elements.
“Tough Mudder is really suited for Filipino culture and values,” added Atty. Alberto C. Agra, president of the Pilipinas Obstacle Sport Federation, a recognized National Sports Association by the Philippine Sports Commission (PSC) and Philippine Olympic Committee (POC). “We will witness the bayanihan spirit as everyone will help each other cross the finish line.”
Coach Em and Atty. Agra were joined in the recent media launch by Tough Mudder Operations Head Nathan Bassett. Also present were Ian Adamson, the president of the International Obstacle Sports Federation and Proactive’s Justine Cordero.
“We felt that the Philippine market is already ripe so we came over here and found the right partner in Proactive,” said Bassett. “Since our first event held in 2010, Tough Mudder has attracted 3,000,000 participants worldwide.”
After the first series of events, plans are already being made for longer and tougher challenges. One of these is the World’s Toughest Mudder wherein one’s strength and fortitude will be tested over a 24-hour period.
For additional information and the latest updates, visit www.toughmudder.ph or their official Facebook page Tough Mudder PH. Online registration for the July event is already ongoing so get ready and start training now!
These are 4 of the most beautiful trail races accross Asia Pacific. They all have 2 things in common – they are tough but they all offer stunning and rewarding views. Challenge your endurance and test your limits and be impressed with the magnificent views mother nature has to offer!
#1 UTMF, Japan
Photo Credits: run trekker
Ultra-Trail Mount Fuji is the sister race to the ultimate trail of all time UTMB. It can be considered the UTMB of Asia Pacific. It is tough, torturing and merciless yet so majestic. The total distance of this race is 168 km with a cumulative gain of 9500m. It takes you around the entire perimeter of the mighty Mount Fuji and gives you superb views. It’s a race designed for you to push your limits and test your endurance, rewarding you with magnificent views and a great sense of accomplishment upon completion.
Next Happening: 27 April 2018
#2 Ultra-Trail Australia, Australia
The Ultra-Trail Australia is Australia’s premier endurance race that challenges you to tackle 100 kilometers of Australian terrain. It is arguably the most prestigious, stunning and challenging trail race in Australia. The race takes place in the beautiful Blue Mountains National Park of New South Wales. The scenery is captivating, and this is the reason why runners can’t get enough of it.
The event itself is like a huge running party – a running festival that spans over 4 days. They have a variety of distances – 100 km, 50 km or a 22 km for you to opt from. Come join Australia’s most epic trail race!
Next Happening: 17 May 2018
#3 Translantau, Hong Kong
Photo Credits: Sunny Lee
Feast your eyes on the magnificent views and amazing coastlines of Hong Kong while running on Lantau Island. Participants can opt for the 103 km flagship event with 5800m of cummulative elevation gain, or the 50 km with a cummulative elevation gain of 2700m of cummulative elevation gain. The race has gained so much popularity that people now have to ballot to gain a slot.
Push your limits at one of the biggest trail races in Hong Kong.
Next Happening: March 2018
#4 Yading Sky Run, China
Photo Credits: Asia Trail
Yading Sky Run is a new addition to the International Sky Running Festival. There are 3 categories – the Yading Vertical Kilometre of 7 km, the Yading Sky Run of 29 km and the Yading Kora Ultra of 46 km. The vertical kilometre is a real tough challenge where you run up and there is no down. You start at an elevation of 3992m, gaining 1072m in 7 kilometres to hit the finish line at 5000m of elevation. You run past alpine forests and glacier lakes, making it a tough but breathtaking climb.
Looking for a place to run in Singapore? Here are the 5 best places to run in Singapore (West). They are beautiful and offers you great serenity. Whether you are living in Singapore or travelling, it’s a great idea to check these places out for a run! They will leave you impressed!
#1 Pandan Reservoir
Pandan Reservoir has a circumference of 6 km. Bear in mind that unlike parks with a canopy of trees, the running route is completely unshaded. But it offers some sort of unexplainable serenity to runners that come here. It is peaceful and quiet and has great views of the reservoir.
Challenge yourself with some hills at the NUS campus. Prince George’s Road and Kent Ridge road offers you steep climbs for you to get stronger. It’s perfect for a hilly long run and hill repeats. Of course, if you’re looking for something flat and speedy, head to the track of NUS Kentridge campus and get your speed on!
Jurong Lake Gardens is envisioned to be the new national park of Singapore. It is a true people’s gardens – where people young and old come to do their outdoor activities. You will see people running, rowing, dancing and doing tai chi. It is a great sight – to see young and old coming out together to spend family time. This, together with the lush greenery just puts a smile on your face when running along Jurong Lake Gardens.
If you’ve been to Guilin, you would know why this place is called Little Guilin. The place is so picturesque and the views are stunning. Many people flock here to capture their wedding photos – a true testament to how beautiful this place is. Running here is as though you’re being transported to China. It’s a short running route that features the beauty of this little town, for when you feel you need a change of view for a run.
The Ulu Pandan Park Connector connects you from Buena Vista to the Pandan Reservoir. It’s so cool because it features a 7.1 km route rich in flora and fauna and consist of an elevated park connector. If you’re looking for a longer run, you can run the Park connector and do a loop around Pandan Reservoir which is about 6 km and head back. That would give you a great 20 km long run. Get up close and personal with nature when running this route!
Trail runs are a whole bunch of fun. It challenges you, but rewards you greatly with the stunning views it offers. Here are the 3 most anticipated trail runs of 2018 in Malaysia. They all will be equally as tough and challenging, and all equally as magnificent views. Are you a tough cookie? – Do all 3 races!
#1 Cameron Ultra, Cameron Highlands
Photo Credits: Cameron Highlands
Cameron Ultra Trail is so popular, slots sell out in a matter of days. It’s always a huge party up in Cameron, one whereby you bump into all the familiar faces. It’s like a huge trail runners gathering, one where you always happen to meet long lost friends. It makes the entire race atmosphere lively, welcoming and exciting.
It’s just a short drive away from Kuala Lumpur and has superb views. As it is in the highlands, the weather is really pleasant to run in. Running in the BOH tea plantation is a real privilege. The view and the support is amazing. But, the race is no walk in the park. The tagline of the race is be prepared, be very prepared! So, train hard, and enjoy the race!
Next Happening: 28 – 29 July 2018
#2 The Most Beautiful Thing, Sabah
Photo Credits: Borneo TMBT Ultra Trail Marathon
TMBT has been dubbed the most beautiful trail, and there is simply no better way to witness the beauty of Sabah. The views are rewarding. The race course brings you through some of the most impressive scenery along the foothills of Kinabalu.
But, people have often said that TMBT has been mistakenly named and should be named the most brutal trail instead. The trails are hardcore. Back in 2016, they incorporated the infamous Dallas Hill spanning the final 5 km stretch of the 50 km race. Some people spent 6 hours conquering the final 5 km.
This is where you put yourself to the test but, are you strong enough? If you’re proven tough, you will be well rewarded with the stunning views TMBT has to offer.
Next Happening: 1 – 2 September 2018
#3 Fraser’s Hill Tristate Ultra Trail, Frasers
Photo Credits: KL ws
This will be the very first edition of this race and a much-anticipated one. This race showcases the little township of Frasers hill which resembles a little English cottage. The cool thing about this race is that takes you through trails that span 3 different states – Pahang, Selangor and Perak.
This race has been the talk of the town. As if 50 km was not tough enough, the race challenges you to conquer Gunung Semangkok – and word has it it’s one tough climb.
ANGELES CITY – L Time Studio began the 2018 multisport season with a rich harvest in the opening leg of the FastTwitch Super Tri Series last Sunday (January 21) at the Clark Parade Grounds. Edgar Puruganan was hailed as the fastest overall finisher in the Super Enduro Duathlon while teammates Aver Sister and Nelson Villamayor went home with silvers in their respective age groups.
Puruganan finished the unique race in a time of 2:10:20 in the process also earning top honors in the Men’s 35-39 category. He was followed by Oscar Miguel Mapalo of Tri At Law (2:11:42) and Albert Ong of Baguio 2600 (2:12:17).
The Super Enduro Duathlon was composed of four separate 2.5-kilometer runs around the Parade Grounds and three 15-kilometer bike rides that passed by the steepest roads of the former United States military base. Mapalo held a minute and eight-second lead after the final bike leg but he was eventually overtaken by Purugunan in a furious exchange of strides together with Ong.
Sister placed runner-up to Dan Brown of Active Health in the 40-44 category. Brown banked on his superior bike rides and clocked 2:14:52 compared to the 2:15:08 of Sister while Roni Turla of Tri Force was a far Third Place at 2:37:28.
In the 50 and above category, the top prize went to Crisanto Cabrera of Team Bro in 2:36:53 while Villamayor settled for Second Place in 2:42:31. Third Place went to Demosthenes Ydia in 2:59:29.
The FastTwitch Super Tri Series is organized by Hubble Multisport and will be followed by the Clark Duathlon Classic on April 8, 2018 featuring the Standard Distance of a 10-kilometer run followed by a 40-kilometer bike ride and concluded with a five-kilometer run. Registration is ongoing at www.raceyaya.com or at Cycles and Brew located near the Parade Grounds.
The Champions: Marie Cris Raymundo (F 30-39), Lourdes Therese Mallari (F 40+), Aldrin Elagio (M -19), Reuven Azriel Alzaga (M 20-24), Oscar Miguel Mapalo (M 25-29), Bryan Mendiola (M 30-34), Edgar Puruganan (M 35-39), Dan Brown (M 40-44), Jeffrey Malonda (M 45-49) and Crisanto Cabrera (M 50+).
Photo Credits: 99.co
Photo Credits: Owen Residents Community 
Photo Credits: Sarawak Forestry Corporation
Phoro Credits: Trip advisor 
Photo Credits: tri247
MUD, MUD and a lot more mud. This is what to expect as Tough Mudder finally hits the Philippines this coming July.
Photo Credits: run trekker
Photo Credits: Sunny Lee
Photo Credits: Asia Trail
Photo Credits: Cameron Highlands
Photo Credits: Borneo TMBT Ultra Trail Marathon
Photo Credits: KL ws
