View from the top of Jelutong Tower around sunrise
As sure as the sun rises every morning, someone with a camera on hand will snap a picture of it.
Admit it, there must be at least 1 to 5 sunrise pictures in your phone now. Yet the next time you see that big ball of fire rising over the horizon again, the phone comes out again to shoot it.
Why do we keep doing it?
I believe it isn’t just because it comes out differently each day, eg. more orangey-sky, more dramatic, etc. Its because a picture can never capture fully that overall feeling of you, and everything around you, basking in the glory of the morning sun.
Which means, a sunrise is always better experienced than be seen on a flat screen. Why settle for a 77″ OLED TV display, when you can view it ala-IMAX, ie. as in real life.
And one of the best places to do this is at MacRitchie Reservoir.
MacRitchie Reservoir at the trail entrance near St Theresa’s home, A group of runners with headlamps about to enter the trail in the early morning.
Like going to a party, you have to prepare and dress up for it. In this case, put on your trail running gear, a headlamp and be at MacRitchie before 630am. Go to the trail entrance near St Theresa’s Home to start the loop anticlockwise. Yes, a good way to sweat out the booze and greasy beer food you had the night before is to do 10 km of trails very early in the early morning.
At this time, though its the start of the blue hour, it is still almost pitch black under the forest canopy. But you’ll be surprised that there are people already in the trail walking about, and some even without any lights! Give them a friendly “Morning!” greeting to assure them you are not some zombie lost in the woods. I’m sure they’ll reply the same. Else, you may want to speed up in case THEY are zombies roaming in the woods.
By the time you reach the Ranger Station around 645am, the trail is more open, and dawn is breaking but the sun isn’t up yet. Running along Sime Track should be manageable without the headlamp, so save your batteries.
When the track turns left, there’s Jelutong Tower. A good time to have a break from running if you feel like, though you have to take 6 flights of the spiral stairway to the top observation deck. The sky may have started to get a little orange-y here when you get up there, and also from this outpost its also good to hear some of the wildlife slowly stirring up. There must be a hidden Starbucks there for the macaques to get their morning espressos.
Back under forest cover and just about 300 meters down Golf Link, there’s a nice boardwalk. This is along the border of the nature reserve and a country club’s golf course on the right. Its just a short 500m long elevated wooden path but lush and green all around.
Then when you find yourself out of the forest again, it starts to get interesting as the reservoir is suddenly in front of you, with the skies and trees joining in the frame, the view getting more and more picturesque.
From here, its about a half kilometer of spots available where you can take as much pictures you as you like. But for me, the best viewing spot is on the bridge where the water flows between reservoir and the lake at the golf course.
(FYI – The video actually covers the whole 10K loop, so you can skip to different parts of the route and analyze with the metrics, eg. elevation profile, grades, landmarks, etc).
Another spot would be just after the bridge when the path turns left. There is a tree that is near the water. With the sun behind it, and if the pavement was actually some rustic stone path, I could imagine Frodo and the hobbits walking by… on their way to play golf.
Sunrise through a tree on the banks of MacRitchie Reservoir along Golf Link path.
So, had enough pictures? Then head further down into the forest again to complete your 10km loop.
You’ll notice its starting to get more busy in the trail in the last 2-3 kms or so. This is the part that might make you look back and appreciate being very early MacRitchie when it was still very quiet and peaceful, enjoying your run while the air is still cool, and of course that glorious sunrise.
Oh, and to top it all off, its also great that they have shower facilities there.
The SIA Charity Run was the first run that I took part in back in 2014. It was a 5 km fun run then and I joined it after much encouragement from my friend back then. This introduction to the running community in Singapore have brought me back and again for more races and this is also how I started trying for longer distances and shorter timings.
After waiting for 3 years, the SIA Charity Run is back and of course, I am excited to join it!
The starting point this time was at area beside the Singapore flyer (the F1 pit building was the start pen for 2014). As I was part of the 10 km race, we were flagged off at around 7 am. The sun has already risen and it was getting hot. But nonetheless, the weather remained rather windy that day.
As it was during the rainy season, I started to notice really dark clouds forming while I was at the 5-6 km mark. With about half the race to go, I started to worry that I would get caught in the rain mid race. Half of me wanted to try running in the rain while the other half worry that my weak ass will get sick. While I was worrying that I might fall sick, it started to drizzle. The rain got a bit bigger as the race continued on and I ended up racing from shelter to shelter. It was fun honestly… running in the rain and getting all wet at stretches of road between shelters. Luckily the rain didn’t last long nor did it get bigger because then, the race might have to be cancelled.
Eventually, the rain stopped and I crossed the finish line. I checked my timing and it was my personal best! I was really happy to witness an improvement in my timing but I realized that it was kind of funny since this timing was likely the result of me running for shelters and racing the dark clouds. But still, it proved that I was capable of running faster.
The queue for the medal was rather short but they had run out of sports drink by the time I got there 🙁
Kind of disappointing since I was really looking forward to having a good cold sports drink. But luckily they had a tent/booth at the race village (floating platform) that served the drinks in small plastic cups and I just stood there to drink until I quench my thirst and regained some of my electrolytes.
The race was fun overall. And I finally get to try running in the rain, which was really cool. Like it brought back the memories of playing in the rain while I was a kid. And I was grateful that the rain did not get so big until my shoes became squishy because if that happened, it would probably be really unpleasant to run in that state. Plus my feet is going to stink like hell at the end of the race. So heng ah!
If you’re a workout junkie, here are 5 popular workouts you should know about – and go give it a try! Here’s a rundown of 5 popular workouts that is guaranteed to give you a good sweat. It’s always good to subject your body to different kinds of workout, because it will work different muscle groups.
#1 Yoga
Yoga has grown so popular there are so many variants of Yoga these days! There is normal yoga for you to improve flexibility, there is power yoga for you to improve strength, some studios even offer hot yoga, whereby you practise yoga in a sauna setting. There is even flying yoga to keep things fun and interesting and also wall rope yoga. Yoga is a sport whereby you twist and bend with the benefit of increasing your flexibility, balance and strength.
#2 Body Combat
Ever watched a martial arts movie and wanted to be just like them? Join a body combat class to give yourself a taste. Punch, kick, and uppercut your way through a class. Body Combat classes give your body a workout in totality, working both your upper body and lower body. With this class, you’re sure to work up a sweat and the calories burnt will be through the roof.
#3 Zumba
Zumba is pretty much the most awesome workout – ever! You dance to great music, with great people and you burn a ton of calories without even realising it – because you’re having so much fun! It is a fitness party where you shake it all out and show your moves! If you haven’t tried it, be warned, it’s really contagious!
#4 HIIT
HIIT stands for high intensity interval training. HIIT is actually one of the most effective workouts you can do. It is highly effective in torching maximum amount of fat in a minimum amount of time. HIIT training is a short period of high intensity exercises followed by a short bout of recovery periods before hitting it again. An example of HIIT is 10 sets of 10 squats with a 10 seconds recovery in between each set.
#5 Spinning
Spinning classes are getting really popular these days. It is a high intensity cycling class that gets your heart rate up! It is a great experience as you pedal away to great tunes. You will find yourself dripping after every workout. Spinning is your workout – you are in control of the resistance, speed, and intensity level. You can make your workout as challenging as you want it to be. And with the music pumping, instructor cheering, your adrenaline is bound to get you challenging yourself.
The Decision : September was the month when I rested from my runs to recover better from the spinal fractures and then got restless. I did one ‘serious’ fun race (see previous blog – Lunghi Run). Perhaps it was the full Moon effect. On last day of September I made my biggest decision, ie to run the inaugural 50 km (solo) ultra marathon with 2XU SG Ultra Marathon Race. The race would take place on 7th October, Saturday evening, just 7 days to go.
This is a close to 55 years old uncle who started running in late 2014. Delved into a vertical marathon, half marathon in 2015 followed swiftly by a marathon, aquathlons and OCR (Spartan Races), swimming and cycling challenges. Got injured in a bicycle incident, fracturing two lumbar bones and wrist in last Nov, fell into ‘deep valley of depression’, had a few medical scares but resolved and then running two marathons so far this year, with a PB. This is just 3 months after last marathon, a few other races, taking a break because doctor couldn’t recommend a solution for the back pain and I thought I would save on physiotherapy and massages. Doctor recommended a MRI scan now to confirm that the nerves were not impacted since my pain had remained, which is going to cost another bomb – I’m still deliberating. Then this.
I have been testing the limits while I still can think coherently. This could stem from the past tragedies I faced back in 2011-2013. In some ways, we don’t know what tomorrow brings. While we live, what can we bring to a better world ? Questions like this bounce around more. Do we achieve everything through work alone – financial stability, self-esteem and the ability to help others ? Can we go beyond ? How can I improve myself ?
From back to back half marathons, to full back to back with half marathons, a week apart, I guess this was an inevitable outcome. But I didn’t plan this ahead. I had already outdone myself through the overseas marathon, beating the previous marathon timing by 45 minutes. You can see, I had not been running as much too. March and July were the marathon months. I did realize more may not be better as a result of my injuries. The regular runs were more like 4 km round the park these days, no way near the long run distance that would be recommended for preparing for a marathon/ultra.
Running Mileage
I started using Garmin from March. Both marathons were in early part of the months so the volume came more from the marathon race distances. Everything kind of came together in some ways. Maybe it helped that I also take the usual runs and races as part of the development or training for something ultimate which I am still seeking. It also helped that I am still amateurish about all this running stuff. I’m sure experts and coaches would be pointing out my lack of mileage and conditions too. But in the end, I’m just competing against myself.
Before The Race: After I signed up I started worrying about the route and so I did a bit more time looking at the detailed description given. Still, I wasn’t able to really get the feel for the route. The other time I had to look closer at the map route was the half marathon trail but that was still relatively better since it was day time and easier to ask for directions if you do get lost. But I tried visualizing a couple of times how I would complete the distance especially after the 42 km is up, and then the next 8 km to 50 km.
My ‘equipment’ for ultra
Plan was to do really slow pace and adopt run/walk strategy and travel ‘light’. I have difficulties starting slower somehow in races. My last marathon pace told me average 8:30 min/km was my best timing pace so I needed to stick to 9:30 to 10 min pace average. Simplistic thinking was not to aggravate my injury and have enough to last that additional 8 km to the 42 km.
The Race : Race started at 5.00 pm sharp on Saturday evening. A few hundred runners were gathered at the start line – both 100 km and 50 km solo.
Tyre Lady
I must be somewhere …
New Running Friend..
Somewhere behind or in front..
Rain witnessed the start and poured fairly heavily, blessing the runners at certain parts of the journey. I love to run in the rain but was hoping it would come later part of the race. Still, thank God for it as it cooled the body down for the first part of the journey. (The consequence was that I nursed two blisters on both heels at the end of the race.)
There were 4 distinct checkpoints along the route (8 altogether due to it being a loop), taking us from Gardens by the Bay East through Promenade to Marina Barrage, Marina East Drive, East Coast to Tanah Merah Coast Road and then Aviation Park Road (before Aviation Park) and U-turn back after 26 plus km. The last stretch was up the Green Bridge and thus skipped the Marina Barrage. Only the 3rd checkpoint (about 19.5 km from start) was a major stop where one could get more than the usual water and Pocari Sweat. Still, to most of the runners’ disappointment, there was only bread with jam or peanut butter, banana, biscuits and chips. There could have been some other foods as I was ‘slow’. I managed to take a banana, a slice of bread and some Pocari Sweat and refilled the bottle on the outbound. On the way back, I only managed a slice of bread with just water. Ran out of Pocari Sweat.
50 Km Route
First 30 KM:
While the plan was to start slow at close to sub-10 min pace, I was carried away by the rain and the cheerful runners in front. I ran between 7:22 to sub 9 min pace till 20th km where I took the food. I even took a toilet detour, something which I don’t usually do even in marathons.
Then I started run/walk strategy proper. There were a lot of lamp posts at that stretch too, so I ran a few lamp posts and then walked fewer lamp posts and repeat. It so happened there was a lady in pink socks who seemed to be diligently doing the walk run strategy. It appeared she was leapfrogging us at intervals. I just took to doing that too – walk fast, run to catch up, then walk again, and repeat. Then we loop back at the U-turn, just over 26 km.
She was much younger and faster. When I took the slice of bread on the return loop plus the water, she took a shorter break and then disappeared from sight.
And I did see Tyre Lady earlier too, running with her tyre tied behind her – reminding me of another Tyre man in Singapore, on her outbound in the opposite direction. Let out ‘Wow’ and she was very cheerful letting out her encouragement too. Amazing Lady !
Last 20 KM:
I continued with the run walk for a long stretch, without really seeing anyone ahead till I get to the stretch with just trees on both side. Luckily for me, I could see one red light flashing in the distance. It belonged to one runner who was running/walking with his partner. But they were pretty fast and soon disappeared from view as I got back into the East Coast Park. After what seemed like many km, I saw the lady in pink socks again. She appeared to be slowing down. Before 41 km, I was in front with two other male runners and then we had to walk back a hundred or so metres when we realized we were on wrong track. I had reached there without bonking or cramps – so far so good.
I had felt a warm sensation of pain at the back at about 40 km but it was momentary. Or my brain had shut the pain off soon after as I focused on reaching marathon distance. Every 40 minutes to one and half hour intervals I consumed the energy gel that I had brought in my belt pouch. I reached 42.2 km. Garmin told me I got to 42.2 km at about 6:25 hr, faster than my most recent two local timings. Caught up with two brisk walkers in front. One of them asked me what distance we had covered so I told him based on my Garmin. Nobody behind and nobody in front.
I went ahead for the next 5 km or so. I took out my smartphone to check the general direction after some km because there was nobody in sight. There were some parallel paths and diversions and there were confusing markers showing 15 km and 16 km, I guess for the shorter distance races. I reached the last checkpoint, just before the Green Bridge and then jogged the more than 3 km back. By that time it seemed easier for me to do that, but I realized later on looking at Garmin, it was at a slower pace than my run/walk.
On reaching the finishing line, I felt like I was the last runner on earth to arrive. Dead silence and a sense of emptiness somehow. Nobody was at the 50 km table and the table looked sparse, a few medals lying there and a few used bottles. A group of volunteers were gathered at the 100 km table.
I halted my Garmin. 7:54 hours. Faster than I expected. Good…
Finish : The volunteer said ‘The good news is we still have the medal for you…’ . I was thinking, oh, there is bad news ? I waited. She then said that they were left with XL polo tees so maybe I could take them and proceeded to take out the shirt to show me. I wasn’t really thinking much and thought I could try them later on. I also thought like one other person who gave feedback, that the organizer should have arranged for someone to welcome back the runners. But I didn’t feel anything – just a passing thought at that moment.
I slumped into a white chair, one of several around the area, beside another runner. I ate the banana and drank a bit from the Pocari Sweat bottle. Took a couple of photos. I started chatting with the runner next to me, Summer and he said I could add him on FB too. I did that.
Mighty short sleep and 10 km run next
That was my first ultra marathon. But it didn’t end there. This was not the end and perhaps that was why I didn’t feel anything yet. Weeks before all this, I had already signed up for the SIA Charity Run which was celebrating its 70th anniversary. I was going for the 10 km race at 7 am Sunday morning. This was Sunday morning already past one o’clock in the morning. As I had to walk slightly more than 1 km away to locate my car back at Kallang Theatre, I left soon after the chat. It took longer as I started to feel the blisters rubbing at the heels. By the time I drove home, showered and got onto the bed, it was past 3 o’clock. I adjusted my alarm clock for 5.30 am but woke up at 5.15 am. Took bread and peanut butter again with coffee this time.
2xu Sg Ultra Marathon
SIA Charity Run
Sent my son to his camp who happened to be on guard duty on a weekend and reached the F1 Pit just in time to join the crowd gathered. Saw Kim Lai (Mr Tan), an avid runner/photographer perched on a beam and waved to him. In a few minutes, the first wave was flagged off. I moved along and found myself in second wave. My thighs felt like lead and my blisters were complaining. My eyes were kind of smarting due to lack of sleep and dryness, so I was surprised later by the photo which Kim Lai took. (I wasn’t in any of the pictures taken for the ultra marathon taken by Running Shots and Kim Lai, the nicer photo credits are due to them in this blog !)
On way to 10 km start line hrs after 50 km (Photo Credit : Tan Kim Lai)
I tried to shuffle along, taking smaller steps and then moving along with the crowd. There was slight drizzle momentarily during the run. Once I got moving, I just kept going so I didn’t feel that I had to count the km. Noticed a lot of them were walking. Suddenly I saw someone in lunghi running past and was quite sure he was Ali. But I had no energy to catch up this time. I finished the race in 1:35 hr, much slower than my norm. And there was no need for energy gel – I felt like I had enough too from yesterday’s feast. I would vomit if I were to consume one more. Felt a slightly higher level of satisfaction this time though at the finishing line. Mission accomplished.
3 days before the race, I also became a Singapore Cancer Society Charity Athlete after attending a briefing. So I had pledged to run 500 km from Saturday to end of this year. I had just given myself another challenge since I had barely averaged 2 km per day last month. 500 km in 86 days – you do the math. Now I still need to recover. But I’m closer to the ultimate goal perhaps. Do good through running. Support me if you can. Thank you.
Through holding The Performance Series (TPS) at Punggol Waterway, Jurong Lake, Marina Bay East, Bedok Reservoir, Kranji, Stadium Riverside Walk and Punggol Parade Square, TPS has brought runners across Singapore, and runners from 2.5km, 5km, 10km and this year to 21km.
Last year, TPS brought back Jurong Lake. The organising committee also created the first farm run (Kranji) in Singapore. For this year’s finale, the organising committee has prepared something special! Many of us might remember the venue of Home TeamNS Real Run 2008, 2009 and Sundown Marathon 2011 – a venue that is sadly not often used by races in Singapore anymore. But now is the time to go back! This year, on November 5th, the finale of TPS is bringing back Changi – true with the race series mission to bringing runners across different unique landscapes.
Did you know?
The 10km long on-road cycling lane that runs along both sides of the extended Tanah Merah Coast Road opened on Apr 22 this year. The NEW extended Tanah Merah Coast Road was built to replace the Changi Coast Road, which was closed on Apr 22 to facilitate work on Changi Airport’s third runway and the new Terminal 5.
Flat course
In 2017, for Race 1, we ran through scenic Marina Bay East, Marina Barrage and East Coast:
For Race 2, we ran through the beautiful Punggol Waterways and unique landscape of Coney Island:
For Race 3, we will run through FLAT and straight roads of Changi!!!
Be the First to run on Tanah Merah Coast Road
On a newly-built Tanah Merah Coast Road, be the first to #TranscendYourself through calm and undisturbed greeneries with sights of occasional commercial planes flying past above taking off or landing at Singapore Changi Airport.
On the 8th edition of TPS, #TranscendYourself with #OurPersonalBest. Staying active is a habit. So is being a better you!
Great News For JustRunLah! Readers
We’ve got a 5% OFF discount code to share! Come #TranscendYourself with final race of The Performance Series 2017 – TPS Changi and run #OurPersonalBest!
So you want to be the next Kilian Jornet? You want to give trail running a go. I mean who wouldn’t. With the beautiful scenery trail running has to offer – you really do see parts of the world you would never get to see but for trail running. Run atop the Swiss Alps, visit the untrodden gems of New Zealand, run along the amazing dolomites in Italy – need we say more?
Trails are in some ways different. There are some unwritten but generally accepted rules of trail running. They aren’t hard and fast rules. It’s more like an unwritten code. Here are the 8 commandments of trail running!
#1 Thou shalt remain on designated trails
Do not stray! Unless you need to do your business, try to stay on the designated trails. Doing so puts the natural habitat at risk. You brush against the plants, the plants whack back, this affects Mother Nature.
#2 Thou shalt pack out what thou hast packed in
If you can bring it in, you can bring it back out! Don’t be that guy who leaves their trash behind. Trash can adversely affect and harm wildlife.
#3 Thou shalt not feed wildlife
Do not feel the wildlife! Just because it is food fit for you, does not mean it is food fit for the wild. Your food could make them really sick, OR even cause a behavioural change!
#4 Thou shalt not take nature with you
I know that bouquet of daisies may seem beautiful and you may be really tempted to bring them home with you, but don’t! Leave it for other trail runners to enjoy! They deserve to enjoy the view just as much as you do!
#5 Thou shalt greet people on the trail
Greet people you meet on the trail. This is so that people know you are oncoming. And of course it’s basic manners.
#6 Thou shalt know the right of way
Trail runners going downhill should be given right of way. Pfft I know, you’re thinking the uphill hikers are working harder so they should be given right of way. But, downhill runners are going at a much faster speed than uphill runners. It is easier for an uphill runner to get out of the way as compared to a downhill runner.
#7 Thou shalt be alert at all times
Do not be that person listening to their iPod and not being able to hear the million excuse me’s! It’s dangerous for an oncoming trail runner and yourself!
#8 Honor thy trail signs
Trail signs are there for a reason. it is to preserve the natural habitat or keep the peace amongst trail runners! Don’t waste the effort of the people who put up these signs!
As I have discussed previously, your race execution is crucial to maximising your fitness on race day and achieving your best possible result.
While it’s pretty simple in theory, it’s not always as easy in practice.
One strategy you can use to potentially improve the quality of your pacing during a race is to follow a pace group. Pace groups are the group of runners who have trained to run a specific time for the race. These groups are usually led by experienced runners and their goal is to run an even pace that will bring you to the finish line slightly under the stated goal time.
While these pace groups can be fantastic, there are a few things you need to keep in mind when considering following a pace group. Like anything in life, there are pros and cons that need to be considered. In this post, I am going to share what I believe to be the pros and cons of following a pace group.
The Good: The Pro’s of Following a Pace Group.
1. Run an even pace.
If the pace group is well trained and know what they are doing, their goal will be to run a consistent pace across the length of the race. By running an even pace and limiting surges, you use your energy more efficiently and set yourself up for a good result.
2. Stay motivated and energised.
Running in a group with people who are running to the pace you want, helps to take some of the mental energy out of executing a race. The pace leaders will also often yell encouragement and try to keep everyone engaged in the process and feeling good.
3. Feel part of a team.
While running is generally an individual pursuit, running in a pace group with runners each trying to achieve a common goal, helps you to feel like you’re part of team. It’s a great feeling when you cross the line together as a group, each one of you achieving your goal.
The Bad: The Con’s of Following a Pace Group.
1. Some groups are better than others.
While a well-oiled and experienced pace team will definitely improve the likelihood of you running a good race, a poorly trained or inexperienced team could have the reverse effect.
Just like playing the guitar, learning to hold a consistent pace is a skill that improves with consistent application and refinement. If your pace group is constantly surging, does not stay together and generally does not execute well, your performance will suffer.
Be very mindful in the first few kilometers how your pace group seem to be working together, and how consistent they are running. If you don’t feel they are a cohesive team and are running to plan, part ways and focus on your own execution.
2. Pace group times may not suit your current ability level.
While it is often tempting to pick a time and aim to hit it, it is not always a good idea. If you start the race at a pace above what you are currently conditioned to handle, you will suffer later in the race and your performance will be below what you are capable of.
If you plan to follow a pace group, make sure that you definitely have the fitness to maintain the pace for the duration of the race. If the pace group time is 4:00 hours and you’re in 4:07 shape, don’t follow the pace group as you’ll likely pay for it in a big way as the race goes by.
This takes a lot of self-control and often means letting go of your ego, but it is in your best interest if you want to run to your potential.
3. Pace groups can get crowded.
Depending on your goal pace time, pace groups can often get very big. When groups are big, you need to be careful not to trip.
4. Pace group can overwhelm your focus.
While a pace group can help to take some of the mental energy out of running, the busy nature of a group can often take your focus away from what you are supposed to be doing. Besides a consistent pace, fuelling yourself, maintaining good form and the like are important components of race execution which need your attention. If following a pace group, do not follow blindly and lose focus on what you are doing.
Pace groups can be an amazing tool in your race execution arsenal, if they know what they’re doing and you have a sufficient level of fitness to run the pace the pace group is aiming to hit.
Use them carefully and don’t be afraid to part ways if they’re not delivering what you need.
Running often places good stress (eustress) on the body, resulting in many physiological and emotional benefits. What tends to get covered up is bad stress (distress), typically occurring at a low level but persisting for days, months and years. Enter the reality more individuals are dealing with: chronic stress.
Acute “Fight-or-flight”
Say you are running at MacRitchie Reservoir and stumble upon the cobra versus python fight. In response to a sudden threat, you can “fight” (strongly discouraged) or take “flight” (use your fast legs to run away). While you make the conscious decision, rapid physiological changes unconsciously occur: faster pulse, rapid breaths, diversion of blood flow from organs to skeletal muscles, and release of cortisol (stress hormone) in the bloodstream. This stress response is a helpful survival mechanism.
Chronic “Fight-or-flight”
Take away the real threat of snakes and individuals still complain of “stress”. Why? The brain often cannot differentiate between a real or perceived threat. Work deadlines, school pressures, and emotional stresses thus fuel a state of chronic stress.
Ashley Liew at SEA Games 2015 Marathon // Photo credit Sum Chee Ming
Stress Cascade
Runners are not exempt from overstimulated nervous systems, manifesting in distress like anxiety, attention deficits, “brain fog”, low immunity, digestive issues, and fatigue. With root stressors not addressed, cortisol gets released at a chronic level, causing nervous system tension, training fatigue, and poor health.
Decreasing Nervous System Tone
Doctor of Chiropractic check and adjust vertebral subluxations (spinal misalignments causing nerve interference). Instead of the sympathetic nervous system (“fight-or-flight”) in overdrive, the parasympathetic nervous system (“rest and digest”) gets more engaged. The following patient transformations show that chiropractic goes beyond just musculoskeletal discomforts:
Runner with depression and daily anxiety attacks -> “more motivation & optimism to take on each day” plus anxiety attack resolution
Senior with chronic poor appetite and eating-associated nausea -> significantly improved appetite
Patient with chronic fatigue due to poor quality sleep up to 5 hours -> ability to continuously sleep with good quality for 10 hours
Athlete frequently falling sick before peaking for a big race -> significantly improved immunity
Cranial bone chiropractic adjusting by Dr. Ashley Liew // Photo credit Family Health Chiropractic Clinic
Athletic Potential Maximization
Your body cannot simultaneously deal with growth (getting a personal best) and fear (chronic stress due to a real or perceived threat). Being “amped up” in terms of nervous system tone diverts limited resources away from vital organs and functioning, eventually setting one up for a state of distress. As a fellow runner, I hope you find the trail leading to eustress.
If it wasn’t for our knees, we couldn’t run at all. They act as all-natural shock absorbers, cushioning the impact your body makes with the ground; they also convert that force into energy and forward propulsion. But it’s precisely this fact that makes them forever vulnerable to injury and wear and tear. Fortunately, however, orthopedic injuries are not an inevitable byproduct of regularly hitting the training track. Read on below to find out how to avoid knee pain, whilst still enjoying your daily run!
First, a primer: The main knee problem afflicting runners is – you guessed it – Runner’s Knee or Iliotibial Band Syndrome (ITBS), an injury caused by overuse of the IB tendon located on the outside of your knee. The iliotibial band, located on the outside of the thigh and which supports the kneecap and surrounding muscles, gets over-stretched and stressed and rubs against the outer femur or thighbone. The major symptom is pain below your kneecap, which becomes more intense as you are running, and gradually over time if you continue to train. The pain itself is thought to be a result of over-stimulation of the pain nerves in your knee. Here’s how to prevent that pain arising in the first place.
1. Improve your technique
Having the correct running technique, and not for example ‘over-striding’ and heel striking – which places undue stress on the knee – is the best way to avoid knee pain and injuries. Overstriding increases the impact delivered to your knees, making them more prone to injury. Become aware of your current running form, either by getting someone to film you, or getting an analysis from a running coach or sports scientist, in order to identify your weak spots, then work on improving your form. For example, consciously train yourself to shorten your stride and land flat on your feet instead of heels-first in front of your knees. Also, try to run upright: stretch yourself to your full height, and run tall! This will engage your core, shift your pelvis into an upright stance, and reduce tension in the IT band.
Sometimes, an improper technique is actually just a result of a lack of coordination in your body. Engaging in off-road running, along fields and through the woods, where the ground is more uneven, improves your body’s coordination, muscle tension and improves your running motor skills. Both of these will likely have deteriorated on account of our sedentary lifestyles, and running only on well paved even surfaces and with cushioned, supported shoes.
2. Avoid overuse injuries by having a varied training program
Don’t just run! Employing a combination of strength, agility and boy coordination exercises will help balance out any muscle imbalances caused by running to the exclusion of everything else. This way you will avoid excessive stress to your knees and avoid overuse injuries.
3. Wear the right shoes and knee protective gear
Choosing running shoes which reduce impact shock can also protect your knees. Although here, the research is actually mixed, with some studies suggesting that wearing shoes with greater cushioning is actually self-defeating as your body unconsciously adjusts its stride to offset the reduced impact anyway.
Still, it is clear that there is some relationship between the shoes you wear and the vulnerability of your knees to injury. Choose the set of shoes that are right for you, using subjective comfort levels as your guide. If that set of shoes keeps you injury and pain-free, stick with it; if not, switch to a different shoe.
Similarly, if you experience knee pain or even knee stain, you might want to look into getting any sort of knee protective gear. For more serious conditions, knee braces or supports might be the answer, while for people with milder knee conditions knee sleeves will work just fine. Just makes sure that before you go out buying running knee braces or sleeves, you know how to choose knee braces for running, because this will prevent you from wasting money and getting the wrong type of knee protection.
4. Strengthen the right muscles
Often, weakness in the hip muscles is observed in sufferers of runner’s knee. And when they are weak, the pelvis on the unsupported leg tilts downward and the thigh rotates internally with it as you run; because the lower leg at the same time remains upright, the knee gets pinched and twisted between them. If you are running with knock-knees, train yourself to contract those muscles on the outer of your hips when you run – that way your pelvis stays level and your legs straight and aligned. Begin doing exercises as well that strengthen those muscles.
Often, weakness in the hip muscles is observed in sufferers of runner’s knee. And when they are weak, the pelvis on the unsupported leg tilts downward and the thigh rotates internally with it as you run; because the lower leg at the same time remains upright, the knee gets pinched and twisted between them. If you are running with knock-knees, train yourself to contract those muscles on the outer of your hips when you run – that way your pelvis stays level and your legs straight and aligned. Begin doing exercises as well that strengthen those muscles.
5. Don’t overlook the pain
You then run the risk of injuring yourself even more. Treat the pain as soon as it arises. Avoid running if you can, or try to do running that is pain-free, eg do short distances, and stop as soon as the pain comes on. Try running less frequently: experiment – maybe youneed to have two days rest between runs in order to prevent knee pain from flaring up again when you run. Through rest you allow the knees to heal. Gradually pick up your activity levels toward pre-injury levels – and again, stop, whenever any soreness re-emerges. You may also need to take anti-inflammatory medications to address any inflammation.
By following these tips, you can minimize the occurrence and severity of knee pain caused by running, and continue to enjoy your daily trot, for a long time to come. Good luck!
And to all runners, welcome to the SIA Charity Run 2017 and runners, “5…4…3…2…1…you are cleared for Take Off!”
This year Singapore Airlines is celebrating her 70th Anniversary and the SIA Charity Run is one of the charity activities being organized to raise funds for the less fortunate and all proceeds from the run will be donated to the Community Chest of Singapore. What greater way is there than to run and at the same time, doing a good cause for charity! The last time such a charity run that took place was back in 2014 at the F1 Pit Building. There are various categories in this year’s run and that includes the 10KM Competitive Run, the 10KM Corporate Challenge and the 5KM Fun Run. Also for the first time, a 3KM Wheelathon to host the physically challenged competitors is also introduced as a special category to encourage inclusiveness.
It was a humid early Sunday morning on 8 October 2017. The rain earlier the night before did not help to cool down the air temperature. I arrived at 6.25am and there were already “passengers” (runners) which stood outside the “boarding gates” all getting ready to board their flights. Some were seen doing their pre-flight checks (warm-ups) and engines were already raving on the tarmac ready for take off on the runway once air traffic clearance has been given (flag-off). The “boarding gates” were soon opened and the “passengers” enthusiastically made their way to the start pen that was located near to the Singapore Flyer. The Estimated Time of Departure (ETD) for the flight was 7.00am local time (GMT +8). At 6.45am, the “Final Call for Departure” was announced and the runners for the 10KM categories both competitive and corporate were ready and seen “taxiing” to the runway threshold (start pen).
There were a total of 3,234 runners who took part in this year’s 10KM run. After some warm-ups by the good people of Triple Fit, the run for the 10KM categories was finally flagged off at 7am sharp. One by one, the runners took off their flights with pride and departed the runway soaring the morning skies. V1! I too, cruised passed the runway and airborne with speed for my 10KM run.
The flight plan for the 10KM run that took us to some of Singapore’s scenic route and landmarks was as follows:
Republic Avenue – F1 Pit Building – Golden Mile Complex – Republic Avenue – Marina Park – Marina Promenade – Singapore Flyer – Youth Olympic Park – Helix Bridge – Bayfront Avenue – Gardens By The Bay (Flower Dome & Cloud Forest) – ArtScience Museum – Marina Bay Sands – Marina Boulevard – Collyer Quay – Merlion Park – Jubilee Bridge – Esplanade – The Float @ Marina Bay.
It was a smooth start to the run under Visual Meteorological Conditions and the weather was getting warm and humid. Suddenly before the halfway mark of the run, the skies turned dark and distance thunders could also be heard too. Soon drizzles started falling on our heads and the droplets got bigger although it was not a heavy downpour. Many runners would welcome the rain as it actually did cool us down quite a bit although the ground was wet and slippery. Even though the skies had turned dark and rain poured, there was no necessity to switch and fly under Instrument Meteorological Conditions as visibility was still good and we have visual contact with the other runners.
The marshallers did a fantastic job, as they were significantly alert and constantly announcing to the runners where to turn during the run even there was signage prominently placed. There were also 3 hydration points along the 10KM route and I only stopped by the 2nd hydration point to “refuel” myself.
Soon before I completed my run, the skies cleared and the rain stopped. At my last 1KM mark, I hastened my pace and sped towards the finishing line hoping to do my personal best for this run. I “flew” passed the Merlion Park, Jubilee Bridge and the Esplanade and had sight of the runway before reaching my final destination: The Float @ Marina Bay. “50…40…30…20…10…Retard, retard, retard.” My flight has finally touched down the runway and landed uneventfully whilst the “throttles were set to idle and the engines in reverse trust” to slow down my pace after passing through the finishing line. I “taxied” back to the “apron” (collection point) to receive my “wings” (finisher medal) and other entitlements that comprised of a bottle of Pocari Sweat, a bottle of water and a banana for me to “refuel and reload.” Although I did not do my personal best for this run that was slightly passed an hour, generally I was still feeling great and like all the other runners, I have proudly earned my “wings.”
At the race village, there was a stage performance by the SIA Cabin Crew Dance Club & Music Society that gave the audience a great song and dance performance and photo opportunities for the runners to take pictures with our very own Singapore Girls donned in their famous Sarong Kebayas together with the pilots who ensure that we are in safe hands every time we fly with them. There was also a booth that gave out free mini Cornettos sponsored by American Express as well. The drizzle returned back shortly but luckily, it only lasted for a few minutes.
Many runners like myself stayed back after the race, as we were all eagerly waiting for the lucky draw to commence. I am pretty sure that this was the highlight of the event day as the top 3 prizes were respectively a pair of Singapore Airlines Business Class tickets, a pair of SilkAir Business Class tickets and a pair of ScootBiz tickets to any destination of the prizewinners’ choice. There was also the early bird lucky draw and the prize was a pair of SilkAir Business Class tickets to any SilkAir destination. Before the lucky draw commences, there were the prize presentations to the top 3 winners for the 10KM Competitive (Men/Women), 10KM Corporate Challenge as well as the Best Dressed Prize. After these prizes were given out came the lucky draw prizes. However Lady Luck did not smile on me and I just have to wish myself a better luck next time 🙂 Anyway, I congratulate all the winners who have won for themselves the air tickets!
The event day for the race ended at 9.40am and by then, the sun was out again in full glory and shining his rays on us. Overall, the SIA Charity Run was a great event that was well organized. Singapore Airlines – A Great Way To Fly! Let’s Run and Soar Together!
ILOILO CITY – After successfully hosting last year’s National Finals, the 41st MILO National Marathon made a stop in Iloilo with another 21-kilometer qualifying race at the Iloilo Business Park last Sunday (October 8) that saw the crowning of another set of first-time champions in Romnick Dago and Alexandra Ganzon. The duo will head the city’s list of qualifiers to this year’s National Finals set for December 3 in Cebu City.
After winning the five-kilometer side event two years ago, Dago completed his rise by topping the main event in 1:14:45. The youngster beat out Second Placer Jero Matheus Jaro (1:15:02) and Third Placer John Ray Onifa (1:16:04).
Triathlete Ganzon showed promise in beating veteran runner and 2014 Bacolod champion Stephanie Cadosale. Ganzon clocked 1:32:35 while Cadosale checked in at 1:38:38, just enough to edge Third Placer Helen Ison (1:39:33).
Both Dago and Ganzon received PHP 10,000.00 and a trophy. As much as PHP 300,000.00 in cash awaits this year’s MILO King and Queen plus the chance to represent the Philippines in an international race in 2018.
Other winners for the day include Edmark Galapin (35:37) and Jessa Mie Sustituedo (43:15) for 10 kilometers and Alfrence Braza (16:51) and Mary Joy Barcoma (20:06) for five kilometers. The three-kilometer race for children aged 12 and under went to Khister Besa (11:11) and Lyka Angele Manimbayan (12:15).
The MILO Marathon will commence the Mindanao qualifiers next weekend (October 15) in General Santos City. This will be followed by three more legs in the cities of Davao (October 22), Butuan (November 12) and Cagayan de Oro (November 19).
Strides are what gets your body geared up to get fast. Strides are commonplace to prep yourself for an upcoming hard workout. It can be used as a tool for warmup or even training.
What Is Striding?
Striding is running loose and relaxed. You run a distance only a short distance of 60m – 150m. It is considered running at short bursts of speed, keeping your form upright and really concentrating on your strides and leg movement as your leg cycles. It isn’t an all out sprint but really just a faster tempo. Concentrate on placing your feet ahead of one another faster then the previous stride.
Why Striding?
Striding is a great way to train your legs to have a fast turnover without taxing your body that much. You won’t be too tired for your next workout. It is ideal to have a cadence of 180 or more and striding is a great way to be able to hit this 180 magic number. It also strengthens your neuromuscular response.
Striding After An Easy Run
Incorporate strides into your easy run. Finish off your easy run with 5-8 sets of striding 80m. Remember to rest in between sets. You can walk back to the starting point as your recovery in between sets. Doing this after an easy run helps remind your body what it feels like to run fast. It also loosens up your muscles and preps your body for a hard session perhaps the next day.
Bad Run? – Introduce Strides
It may seem counterintuitive to run faster when you are feeling sluggish and tired. But, after a bout of striding, running at a slower pace will seem much easier. Striding has the ability of turning flat runs around. It makes you feel better about your run and also allows you to train your turnover rate of your feet.
Build Strength With Hill Strides
Another important training component is hill strides which allows you to build strength and power behind your strides. Find a hill and bound up the hill. Give yourself ample time to recover. It is quite mini-plyometric workout that really gives your legs that power. But, remember that this is not an all out session. It isn’t a hard session – this is why to prevent it from being too hard of a workout the hill strides are to be kept short and give yourself plenty of recovery time in between sets.
Train Your Neuromuscular Response
You can have the strongest pair of legs in the world but unable to cycle them fast enough. Your turnover rate is slow because of slow neuromuscular response. Your nerve passageways need to be taught to fire away more quickly so your legs are able to turnover more quickly. One way to do this is through striding. Another method is through ladder drills.
Remember, strides are just a method to increaser turnover. It isn’t supposed to be hard fast sessions. So if you aren’t running a record breaking 80m timing, don’t fret!
Runners do experience ups and downs. Sometimes we get into a rut. It’s a downward spiral and getting out of it is tough. Sometimes, we feel we are stuck in a slump, thinking maybe we would never make a comeback in running.
#1 Focus On Rest & Recovery
The most likely reason why we hit a downward spiral in the first place is probably lack of recovery. Remember, recovery is part of training, it isn’t escaping training. Naturally, when runners have a bad race, they start training harder. They believe it is a lack of fitness that is causing them their race. In actual fact, it could be precisely because you are training so much that you are experiencing a downward spiral.
Note, your muscles only recover and become stronger after rest. Take a few days off to properly rest and recover then try again!
#2 Vary Your Race Distance
If you’re training for the marathon, you should race a couple of half marathons and 10kms. This helps you train different areas. If you solely focus on just running the marathon, you may only be improving your aerobic fitness. However, if you race a couple of 10kms you are also improving your VO2 Max for instance. Racing various distances allows you to improve different physiological aspects and this will have you in racing your goal distance.
A great example is Mo Farah – although the 10,000m and 5,000m is his distance, he does occasionally runs the 3000m distance for fun or even the 3000m steeplechase.
#3 Reset Yourself Mentally
Put all the bad past behind you! Go into each training with a fresh mindset. Forget about hitting the numbers! Try running without your GPS watch. Just focus on your run and not your splits! Instead of hitting times on the track, forget your timings! The goal is to complete the workout regardless of timings.
So, if you’re stuck in a rut, don’t give up too easily. Give yourself a break! And you will come back stronger!
The Bank of America Chicago Marathon were filled with top moments. With record holders and Olympians toeing the startling, of course we expected nothing short of spectacular. Here are a couple of highlights of the Chicago Marathon 2017!
#1 Galen Rupp Takes The Win
Photo Credits: Indian Express
Galen Rupp surges to a personal best of 2:09:20 to become the first American runner in more than a decade to run the title. He took over 30 seconds off his personal best done in Boston Marathon just in April. Rupp beat out fierce competition including defending champion Abel Kirui. Abel Kirui was not able to cover Rupp’s surge in the 24th mile. Abel came in 2nd in 2:09:48 while Bernard Kipyego of Kenya completed the podium with a timing of 2:10:23. Rupp has clinched top 3 spots in all 4 marathons he has run so far – 1st in the Olympic Trials, 3rd in the Rio Olympics, 2nd in Boston, and 1st in the Chicago Marathon.
#2 Dibaba Destroyed Her Competition
Photo Credits: Chicago Tribune
Tirunesh Dibaba is really on of the most decorated runners. She holds the 5000m World Record, and has run the 3rd fastest marathon timing in London just in April (record eligible). If anyone were a betting man, they would place their bets on Tirunesh. She ran strong. She went out fast, setting – at a 2 hour 16 minutes marathon pace. No-one could keep up with her after the half way point. Kosgei tried to stick with her, but could only manage for 6 miles. Dibaba added the Chicago Marathon Champion title to her already impressive resume.
#3 Brigid Kosgei Took Off 4 Minutes From Her Personal Best
Brigid Kosgei ran an impressive marathon. Although coming in 2nd, she was the final woman able to stick with Tirunesh Dibaba. That earned her a massive personal best. She took 4 minutes off her personal best, running a 2:20:22. Can we say wow?
#4 Jordan Hasay Crushes The American Course Record
Photo Credits: Sports Illustrated
Jordan Hasay completed the podium with a timing of 2:20:56. She crushed the American Course Record and became the 2nd fastest American Marathoner in history. She is so close to the American Record, we look forward to seeing her crush it soon. This is only the 2nd Marathon Hasay has ran. She ran the fastest debut time of 2:23:00 back in Boston in April.
The joints in our body may make an array of sounds. Our knuckles may crack, our knees may creak, our ankles may pop – so is this something to be worried about? Generally speaking if you don’t feel discomfort, you don’t have to lose any sleep over noisy joints! But here are a couple of different types of noisy to be aware of.
#1 Harmless Pops
Photo Credits: Prevention
These harmless pops occur when the fluid filled sacs within out joints gets stretched with a sudden change in position. This sound is thought to be either the creation of bubbles or the collapse of bubbles within the joints. So, basically any sudden change in movement would suffice in creating these sounds. This is why you do hear a pop when you crack your knuckles or crack you neck for instance. It’s harmless.
#2 Grinding and Rubbing
Now sometimes the sounds are more like are bones rubbing and grinding against each other. These are not mere harmless pops. This can be a sign of damaged cartilage, worn out cartilage or even inflammation. When cartilage gets worn out, it leaves a rough surface which could rub against our bones. Or it leaves the bones exposed to rub against one another. If this is the case, try to avoid high impact activity as to not aggravate it. Physiotherapy is recommended!
#3 Tendon Noises
Photo Credits: Nutraingredients
If your tendon is inflamed, your tendons can rub over your bones and cause noise. But with this, it is accompanied with pain. So you would know it isn’t just a harmless pop. Your tendons are swelled up and it gets inflamed and you get this real grinding kind of noise. You may want to get an anti-inflammatory gel such as Voltaren. Also, ice the inflamed tendon to reduce inflammation.
Conclusion
Basically if it is just a pop here and a snap there, it is like to be harmless. If it is accompanied by pain however, seek medical assistance and reduce heavy impact activity. Anything accompanied by pain is a red flag!
This weekend, the field boasts World Record Holders and a field of Olympic Medalist.
Photo Credits: Nairo Bidigest
Dennis Kimetto, current world record holder with a time of 2:02:57 will be toeing the startling line. Looking to stop him is American Top Runner and Olympic Bronze Medalist in Rio – Galen Rupp. Abel Kirui – defending champion will also be looking to defend his title. In the mix there is also Rio Olympic Silver Medalist Feyisa Lilesa.
Photo credits: Athletics Weekly
On the female side, Kiplagat – back-to-back Champion with a personal best of 2:19:44 personal best will be looking to defend her crown. Looking to challenge her is the famous Tirunesh Dibaba. The older Dibaba sibling is the world record holder for the 5000m with a time of 14:1:15. Dibaba has also ran the 3rd fastest marathon timing in history back in London in April. She posted a timing of 2:17:56 with a visible stomach problem. It makes one wonder how much faster she could have gone on a good day with no issues. Of course there is also Jordan Hasay who posted the fastest debut time with a time of 2:23:00 back in Boston – really impressive.
But, anything can happen in the marathon distance. Will there be another surprise like Guye Adola? We can’t wait for the weekend! Happening on October 8th 720am central time.
Photo Credits: Indian Express
Photo Credits: Sports Illustrated 
Photo Credits: Prevention
Photo Credits: Nutraingredients
Photo Credits: Nairo Bidigest
Photo credits: Athletics Weekly