Odlo Ceramicool: World’s First Textile Technology That Cools Skin Temperature by Up to 1°C

September 13, 2017

In sports, success and failure are determined by the narrowest margins. A split second, a millimetre, or even a degree can be all that prevents a sportsperson from achieving a personal goal or falling just short of the mark. Finding that extra one degree of performance is a never-ending quest. It might involve one more day in the gym, an extra lap around the track, or a cooling garment that ensures an athlete has the best possible conditions to perform.

One degree can be the difference between a great day and a day to forget. People are always looking for something that gives them an edge and makes life easier. Odlo provides the solution to do just that: Ceramicool.

This cooling effect is achieved via three levels:

The ceramic particles in the yarn have the ability to release warmth quickly and thus transmit the excessive heat away from the skin.
The flat cross section structure creates tiny channels in the yarn for warm air streams to flow away.
The low bulk yarn is the basis for this light-weight material and creates ultimate breathability and ventilation.

About Odlo

Odlo is the inventor of functional sports underwear and the three-layer principle. In Europe, Odlo is the undisputed market leader in the area of sports underwear and a pioneer in sports clothing technology. Founded in 1946, Odlo moved its operations to Switzerland in 1986 but its roots remain firmly in Norwegian tradition. Odlo currently has wholly-owned subsidiaries in Switzerland, Germany, France, Belgium/Holland, Austria, the UK, Norway and China. Odlo’s products are also sold in another 25 countries around the world. For further information, please go to: www.odlo.com.

About Triple Fit Pte Ltd

Launched in 2016, TripleFit is Singapore’s Ultimate Fitness Performance + Retail Destination. Situated in Millenia Walk and spanning over 23,000 square feet, the fitness performance hub offer classes catered to all fitness enthusiasts from the early morning to the late evening throughout the week. The multi-brand sports retail zone carries European and Japanese premium niche sports brands such as Odlo, Newline, Every Second Counts, C3fit as well as global American sportswear giants Under Armour.

Iconic Foremost IRONMAN 70.3 Thailand triathlon returns to Phuket

Team JustRunLah!

September 12, 2017

ironman-thailand-2017 — Mr. Wilfred Steven Uytengsu, President of Sunrise Events Inc. and rights holder for IRONMAN in South East Asia (second left) and Ms. Pimjan Vimuktanonda , Marketing Director of FrieslandCampina Thailand (second right), Title Sponsor of the Foremost IRONMAN 70.3 Thailand.

Triathletes from around the world are heading to Phuket Island for a weekend of swim-bike-run where 1,500 competitors from more than 60 countries are expected to compete in the Foremost IRONMAN 70.3 Thailand on 26th November, and up to 300 youngsters in the Foremost IRONKIDS Thailand. Built on the belief that Anything is Possible®, IRONMAN – the original triathlon brand – was founded in 1978 and today stages over 150 IRONMAN events in more than 50 countries each year including the annual IRONMAN World Championship (3.8km swim/ 180km bike/ 42km run) and IRONMAN 70.3 World Championship (1.9km swim/ 90km bike/ 21km run). With more than 1,000,000 people having completed an IRONMAN/ IRONMAN 70.3 since 1978, Thailand joins the largest global triathlon series for a second year with the Foremost IRONMAN 70.3 Thailand which will take place on the tropical island of Phuket at Angsana Laguna Phuket on the spectacular Bang Tao Beach.

“Phuket is one of Asia’s top island destinations and an iconic triathlon venue with a pedigree stretching back more than 20 years. We are very excited to again be working with Phuket to host the Foremost IRONMAN 70.3 Thailand 2017, a race that has already earned a reputation as being one of the toughest and most beautiful courses on the IRONMAN 70.3 calendar,” said Mr. Wilfred Steven Uytengsu, President of Sunrise Events Inc. and rights holder for IRONMAN in South East Asia.

“Phuket is well known for being a leading sports tourism destination and hosting this world-class event, the Foremost IRONMAN 70.3 Thailand, underscores the island’s sports tourism credentials. We are looking forward to a very successful event and also to welcoming Thai and international participants from around the world,” said Mr. Sanit Srivihok, Vice Governor of Phuket Province.

Former regional champions and in-form international Pros will compete for a US$15,000 (approx. 500,000THB) prize purse while the thirty age-group qualifying slots available for the 2018 IRONMAN 70.3 World Championship in South Africa will draw many of Asia’s top age-groupers. Early sign-ups include Thailand’s top male triathlete and first to compete at the IRONMAN World Championship in Kona (2011), Jaray Jearani, and Nampetch Porntharukcharoen, the most IRONMAN-decorated Thai female triathlete and first Thai female to compete in Kona (2014).

“Entries are already strong and the international Pros are confirming their attendance. While competing in an IRONMAN 70.3 is no easy feat, we are seeing more Thai age-groupers registering this year and we’re very excited to help grow the sport in Thailand,” added Mr. Uytengsu.

Also taking place for the second year is the Foremost IRONKIDS Thailand at Thanyapura Health & Sports Resort on Saturday 25th November. Welcoming up to 300 kids from 6-14 years old, this will be the second IRONKIDS event in Thailand this year, the first being held at the International School Bangkok on 10th September.

Ms. Pimjan Vimuktanonda , Marketing Director of FrieslandCampina Thailand, the producer and distributor of Foremost dairy products, said, “As the provider of quality dairy products from Thai farmers with international production standard that has been part of Thai daily life for more than 60 years, Foremost is proud to encourage Thai families to drink quality milk and take exercise regularly through our ‘Drink.Move.BeStrong’ campaign. This campaign has been promoting healthy and active lifestyles among Thai youngsters and consumers for 4 consecutive years.

“To extend the success of this campaign, Foremost continues to be the title sponsor of Foremost IRONKIDS Thailand and Foremost IRONMAN 70.3 Thailand 2017 for the second year running. With more than expected interest from junior athletes last year, we are expanding this year’s Foremost IRONKIDS Thailand into two races: the first race was at the International School Bangkok (ISB) last Sunday, 10 September to fulfill the needs of kids in Bangkok, and the second race is at Thanyapura Health & Sports Resort in Phuket on Saturday, 25 November.

“Foremost IRONKIDS Thailand is a junior triathlon race for children 6 to 14 years old with the aim of promoting active lifestyles among children. It gives them the opportunity to test the limits of their physical and mental stamina and experience this challenging sport. Preparing oneself for triathlon calls for continuous training and good choice of food to ensure optimized diets for the body’s needs while also building strength for the competition. Foremost has, therefore, prepared our chocolate flavoured milk to give away to participating triathletes of Foremost IRONKIDS Thailand and Foremost IRONMAN 70.3 Thailand 2017 to help energizing them throughout the race because a key to athletic excellence is to keep one’s body fit and active.”

The Foremost IRONMAN 70.3 Thailand starts with a one-loop 1.9km swim in the pristine waters off Bang Tao Beach, followed by a 90km bike traversing the island’s northern hills and coastline, and finishes with an energy-sapping 21km two-loop run through the Cherng Talay area. Well known for its beauty, the course is also challenging and will push Individual and Team Relay participants to their limits.

Opening up the world of triathlon to more people, organisers have added a new event distance this year, the Sunrise Sprint, which comprises 750m swim/ 20km bike/ 5km run, also at Angsana Laguna Phuket.

“For a triathlete, IRONMAN is the peak of the sport. Completing an IRONMAN event is something all triathletes want to do and once you have, it is something you will be proud of for the rest of your life. We aim to make Foremost IRONMAN 70.3 Thailand a bucket list event for triathletes all over the world and with the edition of the new Sunrise Sprint this year we aim to make the sport more accessible for people of all abilities,” concluded Mr. Uytengsu.

Organised by Sunrise Events (Thailand), the Title Sponsor is Foremost with Major Sponsors FBT and Fox Sports, and support from the Tourism Authority of Thailand, Sports Authority of Thailand and the Province of Phuket. Event Partners include Angsana Laguna Phuket, Bangkok Airways, Gatorade, UFC, Mthai and Phuket Cable.

For more information, visit www.ironman.com/triathlon/events/asiapac/ironman-70.3/thailand.aspx and www.ironkidsthai.com.

Galvlero, Barcena Snatch MILO-Lipa

Servinio

September 12, 2017

LIPA CITY – Rowel Galvero snatched the championship of the 41^st National MILO Marathon Lipa qualifying race last Sunday (September 10) at SM City Lipa. He was joined at the top of the podium by Nhea Ann Barcena who ruled the distaff side in the final race on Luzon this season.

Galvero clocked 1:15:42 over the 21-kilometer route. He beat out the like of veteran runner Erineo Racquin (1:17:11) and third placer Jomari Jovelo (1:18:12).

Barcena (1:34:21) had a good seven-minute margin against closest pursuer Rona Lacanlale (1:41:24). Taking third place was another former leg champion Janette Agura (1:47:24) who beat out her own daughter Devine Grace Agura who settled for fourth position.

The province held its qualifier last year in the capital Batangas City which was won by Jovelo and April Rose Diaz. Technically, Raquin is the defending champion since he won the last race Lipa hosted in 2015 along with Women’s winner Cellie Rose Jaro.

The MILO Marathon will now proceed to the Visayas for more qualifying races in the cities of Tagbilaran (September 24), Roxas (October 1) and lloilo (October 8). The National Finals is set for December 3 in Cebu City.

Other runners who took home honors that day from Lipa were Leonalyn Raterta (43:28) and Lei Kipchirrutin (32:15) for10 kilometers and Jhe An Calis (16:12) and Jonathan Pulido (13:45) for five kilometers. The special three-kilometer race for kids aged 12 and below went to Mc Artney Rosales (10:54) and Jenna Valdez (12:14).

Interview With Yew Wee & Sherlynn: Couples Who Run Together, Stay Together

Mel

September 11, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Yew Wee – Hi, I am Yew Wee, an amateur runner who aims to be a fast runner eventually.

Sherlynn – Hello, I am Sherlynn and I run to keep myself fit, healthy and happy.

JustRunLah! : How did you meet each other?

Yew Wee & Sherlynn – We met during our university days in NUS Aquathlon. We were both in the EXCO.

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

Yew Wee – I considered myself to only start running seriously when I was 24 years old during my NUS Overseas College days in Stockholm. At that time, I was doing triathlon in Singapore but it was cumbersome to bring my bike over (to Stockholm) and swimming wasn’t as convenient. Thus I had no choice but to turn to running as my only sport.
The running culture in Stockholm was amazing and I used running to explore different places. After coming back from Stockholm, I joined Melvin, John, Nazri and Alvin to train for SCMS (Standard Chartered Marathon Singapore). Being in a positive, thriving group inspired me to train and run consistently.

Sherlynn – I used to be a competitive swimmer and joined the NUS Aquathlon team in 2012 when I was 22 years old. I started to take it more “seriously” in 2015 when I took part in the SCMS. The race went badly as I did not train sufficiently for it. That spurred me on to train properly in order to complete a marathon. At that time, it was something I had wanted to check off my bucket list. But after the marathon, I didn’t feel good because I had not trained for it, and that feeling spurred me on to sign up for another marathon to better my timing. Through the process, I got hooked on running and became a routine.

JustRunLah! : Your greatest reward from your sporting journey so far?

Yew Wee – My greatest reward from running has been meeting and being part of the Coney Runners. The camaraderie that we have built through our long painful runs and gruelling rounds around the track is priceless. Through running, I have gained bros that always have one another’s back.

Sherlynn – Running brings many rewards, but the greatest would be the mental ‘reset’ and clarity it brings. I can never do a sit-still meditation. Slow run is my form of meditation. It clears my head and serves as an outlet to vent out any frustrations. Today running has become a routine that I have to do every day in order to feel good about myself.

JustRunLah! : What is your mantra for when the going gets tough in a race?
Yew Wee – “This is what you came for”
Before the race, I had already prepped my mind of the pain to come during the marathon. This quote emphasized to me that I flew from Singapore to Gold Coast, to “enjoy” the pain.

Sherlynn – “I’ve done this before. I can do it again. One step at a time.”

JustRunLah! : One advice for aspiring runners?

Yew Wee & Sherlynn – think of running as a lifestyle, a way of living rather than a sport, only then you will achieve running longevity and enjoy running. Even better if your partner is also into running and it serves as an inspiration to each other ☺

JustRunLah! : Finish this sentence: Fitness is…

Yew Wee – a lifestyle.

Sherlynn – about so much more than exercise. It is a catalyst for positive changes, and it affects every aspect of your life.

Interview With Sebastian & Cherlynn – Couples Who Run Together, Stay Together

Mel

September 11, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Sebastian – Hi, I’m Sebastian Cheong also known as Cheongster or Iron Man from the Superhero Runners running group. You would find me wearing Superhero attire during some of my runs because I want to make running fun and less boring. I hope to inspire and motivate others to lead a healthy lifestyle.

Cherlynn – Hello! I am Cherlynn Sim and I run for fun and chocolates. You might find me running around Singapore Sports Hub on some evenings and at MacRitchie or Bukit Timah Hill on weekends. Running is a happy sport because it is free-of-charge and a little sweat reaps many benefits! ☺ I also find it very fun to dress up in costumes and colourful outfits to liven up the atmosphere at race events.

JustRunLah! : How did you meet each other?

Sebastian & Cherlynn – We met at a weekly run held by a running group. We clicked very well after hanging out socially with some of our running friends and began to go on run-dates and then joined races together, locally and overseas. In July this year, we marched down the aisle and became Mr & Mrs. We are blessed to have known each other through a sport we both enjoy!

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

Sebastian – I picked up running at 31 years old after I followed a friend to a race expo. At the race expo, there were a few future races available for sign up. We stopped at the Sundown Marathon registration booth, my friend challenged me to sign up for the 42km category together. I took up the challenge! From the time I signed up to the race day, I had 4-5 months to train for my first race, a FULL marathon. So I disciplined myself to run 5-10km twice a week and also joined a running group to run together. I loved the process of training and never regretted starting.

Cherlynn – I picked up running at 30 after watching a Friend run more than 20km on the treadmill, just to train for the Singapore Marathon. I could not reason why runners would pay an entry fee to suffer for 42km. I then signed up for my first running event which was the 2XU 12km run held at Sentosa and initiated my own training on the treadmill. I started with a walk-run pace for a mere 400m and picked up from there. Subsequently, my friends joined me and running became a social sport where we would meet to run for short distances at East Coast Park and proceed to have dinner after. As I improved, I joined mid to long distance running events and have since completed several marathons.

JustRunLah! : Your greatest reward from your sporting journey so far?

Sebastian & Cherlynn – The greatest reward is what running teaches us about our life journey. Apart from the taste of victory for conquering challenging running events, we learn about pacing, planning, discipline, managing our expectations, and at many times, being humbled by challenging situations. There are so many things we learn from running that we apply in our lives and it just becomes part of us. And it has always been for the better.

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

Sebastian – Think why you are doing this in the first place. You are better than who you think you are.

Cherlynn – Crush the Wall! I am tougher than I think!

JustRunLah! : One advice for aspiring runners?

Sebastian & Cherlynn – Running is very enjoyable when you start at an easy pace. It is a holistic sport that is free and brings about many benefits – physically and mentally. Always start with a small goal like a short distance or a walk-run pace and never let seasoned runners or long distances intimidate you. Sign up for a local running event, find a buddy or join a running group who will motivate and inspire you to train and achieve the goal ahead.

JustRunLah! : Finish this sentence: Fitness is…

Sebastian – not about being better than someone else. It’s about being better than you used to be.

Cherlynn – one of the best addictions we could indulge in and something that brings positive energy which makes it easier for us to smile in the busy society we live in

Interview With JJ & Mei Hui – Couples Who Run Together, Stay Together

Mel

September 11, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

JJ – Hi, my name is Jingjie (JJ). I have always enjoyed exercising and running is my main sport. I constantly set new running goals for myself and tailor my training plans to meet these goals.

Mei Hui – Hello everyone, I’m Mei Hui. I’m just your regular runner who enjoys running and training alongside likeminded friends. Occasionally, I will also post motivating posts on my Instagram (relacrun_mh) to try to encourage myself and others to keep going.

JustRunLah! : How did you meet each other?

JJ & Mei Hui – We met in a running group that used to run in the city area. I was already in the group when Mei Hui joined and I remembered her first session was a hill training session. I noticed that she was pretty fast and hence went forward to compliment her and introduce myself after the session. That was how we became friends.

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

JJ – I only started running in 2011 when I was 26. Before that, I mainly did gym workouts but had no cardio training. It was due to an unfortunate lower back injury in 2010 that I was advised by my physiotherapist to train up my core muscles and avoid lifting heavy load. Hence, I decided to pick up running in early 2011 and never looked back since. In that same year, I joined my first race (a 6km fun run) and eventually progressed to my first marathon (Sundown), completing it with a timing of 5hrs 11mins. During that first year of running, I was thankful to have met a few experienced runners who patiently guided me along. Their personal running stories serve as a great inspiration to me till date. For example, there are some of them who started running only in their 40s but are now podium winners, and there are some who have been running for 40years! I felt that if they can, I can too.

Mei Hui – Running used to be something I hated back in my schooling days and I remembered running as fast as I can every Napfa test/cross country to shorten the agony. I only picked up running back in 2009 to stabilize my yo-yoing weight, but gradually grew to love it as I found it very therapeutic. Back then, 2km felt really long but gradually I was able to progress to 5km, 10km and eventually 21km within a year. I guess the endorphin rush after completing a run really kept me going and as I got faster, I got more motivated. Looking back, it was a superficial reason that started me running, but it had really transformed my life. Along the way, I have been blessed to meet many likeminded runners, who inspires me in many ways, be it in their own running journey, their commitment to their trainings, or their never-dying passion for the sport. They showed me that though running is a solo sport, the journey need not always be lonely.

JustRunLah! : Your greatest reward from your sporting journey so far?

JJ & Mei Hui – Being able to run and stay fit is already a reward in itself. To top it off, we have been blessed with many valuable friendships forged that would not have happened without this journey. Achievement wise, we only count ourselves lucky with our occasional podium wins or PBs, and these offers great consolation for the efforts we put in.

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

JJ – Think about how far you have conquered ever since the day you started running till date, and that’s how strong you have became.

Mei Hui – Similarly for me, I will tell myself I have come this far, I have trained so hard, it is not time to quit now. I too always remind myself it is not a race against others, at the end of the day, it is a race against myself.

JustRunLah! : One advice for aspiring runners?

JJ & Mei Hui – Haste make waste. Whatever training you are embarking on, start gradually and make sure you are comfortable before stepping it up. Be consistent in your training and listen to your body. Rest days are as important as training days and don’t neglect that if you want to run long-term.

JustRunLah! : Finish this sentence: Fitness is…

JJ– Looking great, feeling confident and staying healthy

Mei Hui – A lifestyle! It isn’t just about how you look, how fast or far you can run, or how many more reps you can do as compared to someone else. Sure, those are likely outcomes. Personally, I think it’s more of a commitment to incorporate exercising into your lifestyle and to constantly strive to improve yourself in that aspect. At the same time, you need to listen to your body and make sure you rest sufficiently and eat healthily. At the end of the day, fitness is really about achieving a stronger, healthier version of your old self, not a challenge against someone else.

My POSB Passion Run For Kids 2017 [10km] (by Lingderella)

Lingderella

September 11, 2017

I missed out last year’s run because I was trying to control myself from signing up too many running events 😭 Told myself for 2017, I will participate in less running events and turns out I participated in much more runs than last year 🤣 Next year really must cut down cut down cut down on races! Let’s see! 🙈 So, I missed out last year’s medal as it’s a 3 medals collection to make a set, with a different design each year from 2016 to 2018.

So, this is a run for a good cause! For the kids! I don’t know how much but I think some of the registration fees will be given to the POSB Passion Fund. This fund helps kids who are between 0-16 years old through different Programmes for things like education.

For the adult competitive category, there’s 2 different distance to choose from between 10km(team/individual) and 5km and I participated in the 10km. The kids competitive is separated into many different categories by age, gender and the distance of 1.2km or the 800m. Too many categories for the kids until even after I end my run, hang out around abit and the kids are still flagging off in waves luckily it’s still not sunny even around 8plus.

Race pack collection was at City Square Mall and there was no queue when I went to collect the race pack on Saturday. Collected the race pack chop chop and zao already as there is nothing much at the REPC site.

The 10km category flag off time is really very not here not there, at 6.30am. Think many people have to cab down to be on time for the flag off. We reached the Promonatory just nice when the start pen opened and we were quite in front for the flag off. See a lot of the elites and familiar runners at the front aiming for their podiums. It’s a very very humid morning and I’m happy to be flag off on time as the air in the start pen is so still and warm as I’m short and any moving air is blocked 😆

Running the shiong upslopes at Marina Barrage then towards Gardens by the Bay East and u-turn back to the start line for the 10km route, though many runners including me is 100m or 200m short on their running watches or apps.

As usual, see many familiar runners like all the runs that I go I will really expect to see them. It’s nice we cheer for each other when we ran pass or see them coming from the opposite direction. I think many of us really spend thousands of dollars a year to races 😨 I must cut down cut down cut down on races already! 😭 Maybe those charity runs can run as support charity and those run for a cause runs as they are meaningful? Really no eye see 🙈 Already finding excuses to sign up races 🤣

I think there’s a lot of hydration points along the 10km route, maybe around 4 or 5 hydration points. But I stop at none of the hydration point, not thirsty lah 🤣 I had no aim for this run at first as I’ve been lazy with running but today I feel that I am in condition that is better than normal to run so just run and see if I can get a personal best timing. Don’t care if it’s GPS error or route is really shorter than 10km but I ran my best 10km today around 15seconds faster than Shape run with my dear Willis finishing in 57mins 😍 Still remember that around 2 years back when I started participating in the running events my 10km is about 1hr30mins 😁 I heard that next week’s Yellow Ribbon Prison run have many slopes, so scary! I will be running the 10km category as well.

Keep looking at my Garmin and aiming to stay under 6 mins pace and all the way hoping that I won’t see the 60mins pacers but they keep getting nearer and nearer every time I turn back to check on the balloons, like those horror movies when those victims are being chased and they just keep getting nearer 😂

After the run go back to the race village and gulp down on the isotonic drink, though I don’t like gassy drinks but I’m too thirsty and mineral water not cold 😩 Totally drenched with my own sweat! Went to get Vitagen and Marigold drink in their booths and other really see what’s available around and left shortly after few photographs with friends 😁

Race Review: POSB PAssion Run for Kids 2017 [10KM] (by Rebekah Ong)

Rebekah Ong

September 11, 2017

Today was my first time taking part in the POSB PAssion Run for Kids. This run event was jointly organised by the People’s Association (PA) and POSB and it was my second charity run of the year. The main aim of the event was to raise funds for children so that a difference could be made in their lives. Funds raised from the event would go into the POSB PAssion Kids Fund managed under the People’s Association Community Development Fund (PACDF). The fund aims to support children (0-16 years old) in the community through events and programs with a sustainable impact on the development of the child(ren). Since the introduction of the Fund in 2012, more than 326,000 kids have benefitted through more than 81 enrichment programs at the various CCs & RCs.

There were many categories for participants to choose from and I took part in the Adults – Competitive 10km Women’s Open category.

[Different Race Categories and their Flag-off Timings]

RACE DAY

[Above photo: Smiling faces before race start]

Joining the run event with me that morning were my running buddies Cheng Yee and Jennifer. As the flag-off was at 06:30hrs, the three of us had decided to use the GRAB service to get to the race site. When we arrived, it was still pretty dark but we had time before the run was flagged-off. I decided to bring both my bag and my friends’ bags up to my office instead of using the bag deposit service, this would save us the trouble of queuing to collect it later. When I came back down, I met up with a few other friends who were running too and all of us headed into the START pen together.

As I walked into the start pen, I was feeling a tad anxious because I was recovering from a bad throat infection and still had a lingering cough which hasn’t quite subsided. In addition to a cough, I haven’t been running for about 2 weeks as I had over-strained my lower back and knee. I have no idea how this run would be for me so I decided that I will go easy and not worry about timing.

We were flagged-off promptly at 06:30hrs. The weather was still nice and cooling as the sun hasn’t risen yet. I reminded myself to take it easy and not push too hard. The first 2km was okay but when I hit the 3km, I had to slow down as I could feel the effects of being sick. This run was very much a jog and brisk walk for me.

RUNNING ROUTE

The route was the usual scenic running route which started from the Marina Promontory to the majestic Marina Bay Sands, leading straight to the beautiful Gardens by the Bay where you can see the F1 Pit Building on the other side ready for the upcoming F1 Singapore Grand Prix, after that heading straight up the dreaded Marina Barrage slope where participants will get to see the gorgeous skyline of Singapore before heading across the bridge to Gardens By the Bay East and lastly U-turning under the ECP flyover and back to the START point. The skies were really beautiful especially at sunrise as you can see the beautiful colours (too bad I didn’t take a photo). Distance markers were placed clearly and accurately along the route.

HYDRATION STATIONS

Hydration stations were a plenty and well spaced averaging every 2.5km with both chilled isotonic drinks and water. I carried my water bottle with me but I still took the isotonic drinks as I needed the sugar for that extra boost to complete the race.

POST RACE

I completed the race in 1hr 19mins according to my Garmin. Official results will be posted 2 working days after the event. Though not my fastest run event, I’m actually happy that I completed the race. I was actually feeling the effects of the cough after crossing the line, I quickly went to collect my Finishers entitlements which included my medal, 1 bottle of isotonic drink and a bottle of water.

The event site was bustling with activities. I was reading up on the activities that were available at the carnival site. In conjunction with POSB’s 140th anniversary, some of the highlights included a mass outdoor Trampoline at the Promontory for both the young and old, a mega inflatable obstacle course where you could bounce your way through, a digital zone where you could immerse yourself in virtual & augmented reality experience, there are were many PA activity booths where you could try out some courses organised by PA etc.

I didn’t get to try those activities as I was not feeling too well.Went to look for my friends at the race carnival site, my friend, Jennifer had pointed out to me though my cheeks were a bit flushed I did look a bit pale. We took some pictures before heading off for breakfast.

RACE PACK CONTENTS

Aside from race day, the race pack contents were pretty interesting. I did not need to collect the race pack from the REPC as this was a company sponsored event. The organisers had couriered the race packs to our office and we just needed to pick it from the Marketing Department. This year race pack included the following:

POSB 140^th Anniversary Special Edition Book
Run for Kids running tee sponsored by Sketchers
Run for Kids backpack
Race bib
9^th Anniversary Medal (for Competitive runners)

[Above: Race Pack Contents]

My favourite item had to be the backpack because of its design and practicality. I would use this bag pack for my day to day outings as compared to the sling bag that other run events issue.

Overall, the 2017 POSB PAssion Run for Kids was a really well-organised run event! Though I was not feeling well, the experience today was still a good one! I showed up and did my part for charity! Hopefully, I recover in time for my next BIG run event which is the Sydney Running Festival! Till my next write-up, run happy and stay healthy!

Deeply Saddened by the Death of a Participant of Singapore International Triathlon 2017

Team JustRunLah!

September 10, 2017

Our thoughts and prayers are with the family of a 42-year-old male participant who passed away today (10 Sep) while competing in the swim leg of the Singapore International Triathlon 2017. The incident was made known by a statement issued by the Triathlon Association of Singapore via the Official Facebook page and website:

Statement from the Triathlon Association of Singapore (TAS) with regards to the death of a competitor at the Singapore International Triathlon 2017.

We are deeply saddened to confirm the death of a competitor during the swim portion of the Singapore International Triathlon 2017. Immediate medical assistance and resuscitation was commenced at the event site. We also had a Medical Doctor with Automated External Defibrillator (AED) and other medical equipment for resuscitation on site. He was transported to Singapore General Hospital where he was treated. Sadly, he could not be revived despite resuscitation efforts.

At this moment, we have established contact with his family and we will do our best to render them any assistance they may require at this point in time. We are saddened and all our prayers are with his family at this time. We will only be able to share more details once investigation has been completed.

About Singapore International Triathlon

The Singapore International Triathlon (SIT) is Singapore’s pioneer triathlon event. Established in 1984, it was launched in an era when triathlons and endurance sports in general were largely unknown in Asia. Today, the SIT has become one of the most highly anticipated, international sports events in Singapore. Co-organised by Triathlon Association of Singapore and Orange Room Pte Ltd, the event has attracted up to 3,000 triathletes from countries such as Ireland, Italy, Sweden, France, Spain, USA, Canada, Belgium, Germany, Switzerland, Austria, Denmark, Australia, New Zealand, South Africa, Japan, Indonesia and Malaysia, who vied for various coveted championship titles, including the Asian Championship.

For Enquries, contact:
Eugene Ong
General Manager, TAS
E: eugene.ong@triathlonsingapore.org
M: 92765765

Cancellation of Bukit Puchong Run 2017

Team JustRunLah!

September 8, 2017

The organiser of Bukit Puchong Run 2017 that was scheduled to take place on 9 September 2017 (Saturday) at Jalan BP7, Bukit Puchong, Selangor have just announced the cancellation of event via their Official Facebook page. The announcement follows:

Dear participants,

With a deep regret that we have to announce the cancellation of BUKIT PUCHONG RUN 2017 scheduled on 9th September 2017 at Jalan BP7, Bukit Puchong. The cancellation is due to unforeseen circumstances which is we have to cancelled.

It was a truly a difficult decision to make and we sincerely apologies to all those who have registered for the event.
All registered runners will be receiving a full refund of their participation fee. An email will be sent to you in the next one week for the refund details.

Please drop us an email at icare.bukitpuchongrun@gmail.com or 019 303 3685 / 019 814 6304 (whatsapp / message only) if you got any problem or issue regarding refund.

We wish to thank each and every participant who have supported us right from the start and greatly appreciate your patience and understanding.

From,
Organiser
Bukit Puchong Run 2017
IH Events

NOTE:
Email will be sent to all registered participants on the cancellation notice and refund details

What A Close Finish At The New Haven Road Race

Mel

September 7, 2017

Look at that finishing! Finishes don’t get any closer than this! Galen Rupp and defending champion Leonard Korir battle it out for a win at the 20km USATF Championship race. They really gave it all they had and battled it out till the very last second.

Two time Olympic medalist Galen Rupp held a slight lead running down the final stretch but defending champion Leonard Korir was inching closer. They were racing shoulder to shoulder up till the final moments.

Galen however manage to hold off Korir’s final sprint to emerge Champion. Rupp came in a 59:04 as compared to Korir’s 59:05. It was really too close to call. What a race, and what a finishing!

We look forward to seeing Rupp perform in the Chicago Marathon.

Jointly Create History At Phuketon 2017

Mel

September 7, 2017

Jointly create history at Phukethon 2017, Thailand’s biggest marathon festival with three historical routes for runners to challenge their limits and conquer “Promthep Cape” between December 8 and 10 at Saphan Hin, Phuket.

Phuket in cooperation with Move Asia, the organizer of world-class events, and Yoshimoto Entertainment (Thailand) have enhanced its newly-gained reputation as one of Asia’s sporting cities by holding an inaugural “Phukethon 2017”, a marathon festival where runners across the world can challenge their limits in three historical routes “THE CAPE-THE BAY-THE OLD TOWN” and have a chance to prove themselves by conquering Promthep Cape.

The event running between December 8 and 10 at Saphan Hin also incorporates Running Expo, Food & Music Festival and fun activities. TV stars led by Khemmanit “Pancake” Jamikorn and Yossavadee “Yo” Hassadeevichit will also feature in what is expected to be a large gathering of high-profile athletes from the country and abroad.

On September 5, 2017 at Promthep Cape, Phuket’s Muang Distric, Phuket governor Norraphat Plodthong, lt Col. Ruj Saeng-udom, the Sports Authority of Thailand deputy governor, Riduwan Matni Managing Director Move Asia Co.,ltd. and Boonperm Intanapasat Race Director Move Asia Co.,ltd. attended in Phukethon 2017 Official Press Conference, the country’s first-ever marathon festival, along with representatives from sponsors, Ekarat Jenkijjaroenchai Marketing Communication Department Officer of A.P. Honda Co.,Ltd., Nattisiri Chontisirisin Marketing Department Manager of Sponsor Electrolyte Beverage, which attracted a large group of Thai and foreign media before the event will be held between December 8 and 10 at Saphan Hin.

As the host city, Phuket governor Norraphat Plodthong commented on the province’s readiness to welcome marathoners from across the world.

“Phuket hopes to become one of Asia’s leading sporting cities under the government’s policy. Therefore, we co-operated with all parties in hosting Phukethon 2017, a running tourism festival held under the “Longer Stay At Sport Day” concept.

Phuket is a renowned resort city with rich heritage so the marathoners can take part in the race and enjoy travelling at the same time, meaning they could spend more time in our country than any other running events. That would inject massive money into the province’s economy from the participants’ spending over three days at least.”

The starting and finishing point of Phukethon 2017 will be at Saphan Hin, an old public park with long history where runners have a chance to watch the sunrise together amid fresh air and sea breeze. There are three routes for participants to choose to test themselves;

1. THE CAPE (full marathon 42.195km) is the most challenging route because the athletes have to run up the slopes ranging between 20 and 25 degrees slope. The highlight is the halfway U-Turn point as the runners need to run uphill from Rawai Beach to Promthep Cape, a famed viewing spot situated 200 metres above sea level, before heading to Suriyadech circle in the heart of Phuket city. Choosing this route, the marathoners should have a good preparations in order to prove themselves on the paradise island.

2. THE BAY (half marathon 21.1km), the marathoner who chooses this route will return at Makham Bay. Visit Panwa Port, View point of Makham Bay overlooking the emerald green sea and panoramic view of cape panwa.

3. THE OLD TOWN (mini marathon 10km), runners can savour the charm of Phuket’s old city with a history of more than 114 years along this route. They can see many historical places including the Sino-Portuguese architecture that was first built in 1903, Surin Circle Clock Tower, one of the province’s landmarks, the Standard Chartered Bank branch, the first ever bank to be built in the Kingdom back in 1907 and Thalang Road studded with shops and restaurants.

More importantly, Phuket will announce December 10 as a “car-free” day in order to support and facilitate the hosting of the marathon. All the roads in the city will be closed for six hours.

Furthermore, as the running festival, there are many more special activities for participants to enjoy themselves such as “Colour Fun Run” (5/2/1km) to be staged by Thanyapura, the country’s biggest sports training center with world-class facilities and “Jelly Fish Beach Run” in which runners can enjoy running on Nai Harn Beach and watch giant wind turbines, the province’s newest tourist attraction.

There will also be more than 100 booths at the Running Expo running between December 8 and 10 led by REV Runners, the distributors of top running brands including Asics, Under Amour, Altera, On, HOKA, Saucony, la sportiva, Vibram and other apparels.
Musical & Food festival will be held as well under the “Fisherman Village” concept, where runners can carb load amid nice music prior to the race.

“All this happened as a result of a collaboration between government and private sector; the Sports Authority of Thailand, Phuket province, Phuket Provincial Administrative Organization, Phuket Municipality, Rawai Sub-district Municipality, Vichit Sub-district Municipality, Chalong Sub-district Municipality, Phuket Rajabhat University, Phuket Public Heath Office, Phuket Provincial Police Station, Tourism Authority of Thailand’s Phuket Office, Phuket Tourism Industry Council and Phuket Disaster Prevention and Mitigation Office, in an effort to attract more tourists to Phuket,” said Norraphat.

Lt Col. Ruj Saeng-udom, the Sports Authority of Thailand’s deputy governor, said of the origin of the pioneer event to develop the country’s sports industry.

The Ministry of Tourism and Sports and the Sports Authority of Thailand have a great pleasure to play a part in supporting Phukethon 2017, which would be a model in developing Thailand’s sports industry by using mass sport to create a big event like this to welcome runners from around the world.

“Running a marathon is now very popular among foreign tourists around the world and Thai people. This running festival would elevate our tourism and attract new group of tourists to Phuket and the country. The foreign tourists would be brought in to spend money in our country, which would in turn boost the economy in accordance to the government’s sports tourism policy. It is believed that a lot of athletes would come here along with their families, which would generate massive flow of money in the economy during the event.

The International Association of Athletics Federations (IAAF), the Asian Athletics Association (AAA) and the Athletics Association of Thailand (AAT) have already certified the routes of Phukethon 2017. We also had the guy who measured the distance of the route at the 2016 Olympic Games in Brazil to measure each of our routes this time.

All those factors would guarantee that the country and Phuket are ready to become the city of international sport events. This will make both foreign athletes and tourists confident to come to Phuket in accordance to the province’s sport tourism policy.”

Boonperm Intanapasat, the race director, Move Asia Co.,LTD, gave the details of the event.

“We expect to welcome not less than 10,000 runners at the Phukethon 2017. To attract and welcome more local athletes to participate in Phukethon, we offer special tickets, which are cheaper by almost 50 percent for runners from 14 southern provinces. Currently, more than 3,000 athletes from running associations in Southern region already confirmed their participation.

Besides, we’ve secured partnerships with other running events in Asia such as Okinawa Marathon in Japan by collaboration with Yoshimoto Entertainment (Thailand) Co., Ltd. and Beijing Marathon in China in order to exchange runners. That showed we received recognition on international stage. So, we hope to welcome not less than 1,000 runners from Asian countries such as Japan, China, Singapore, Australia and Malaysia as well as the elite athletes from more than 20 countries across the world.

More importantly, TV stars and the country’s famous runners have already signed up their participation in the event such as Khemmanit “Pancake” Jamikorn, Yossavadee “Yo” Hassadeevichit, “Beyond” running group, Sathavorn “Kru Din” Chanphongsri, the former national marathon runner, Itthipol “Pok” Samutthong, the administrator of popular “42.195 We go running marathon together” Facebook page, and Narong Thiammek from Thai Health Promotion Foundation, who will lead the senior runners in the event. They all come together to create history this time to demonstrate Phuket’s potential as world-class tourist destination on sustainable basis.” With the cooperation of Yoshimoto Entertainment (Thailand) Co., Ltd. Phukethon has been broadcasting through many famous Japanese TV channels such as Fuji TV, NHK and many other leading channels.”

The prize money for winners in each category:

Full marathon (42.195km) overall 1st-5th(30,000/15,000/10,000/7,000/4,000) Thai-only 1st-5th(10,000/7,000/5,000/3,000/2,000)
Half marathon (21.1km) overall 1st-5th(15,000/10,000/7,000/5,000/3,000) Thai-only 1st-5th(7,000/5,000/3,000/2,000/1,000)
Mini marathon (10km) Thai-only 1st-3rd(5,000/3,000/2,000)

The top three finishers in each category will receive special trophies with a design based on green turtle, while those who cross the line in marathon and half marathon classes get a “finisher” shirt from Compressport.

Special promotion for “Early Bird”; Register & make payment before September 15, Marathon (42.195km): foreigner Bt3,000/90US$ (normal fee Bt3,500/105US$) expat Bt 1,600 (normal fee Bt2,000) Thai Bt1,200 (normal fee Bt1,500) 14 southern provinces Bt700 (normal fee 800); Half marathon (21.1km), foreigner Bt2,300/70US$ (normal fee Bt2,800/85US$), expat Bt1,200 (normal fee Bt1,500), Thai Bt950 (normal fee Bt1,200), 14 southern provinces Bt500 (normal fee Bt600); Mini marathon (10km), foreigner Bt1,200/70US$ (normal fee Bt1,500/45US$), expat Bt800 (normal fee Bt1,000), Thai Bt550 (normal fee Bt700), 14 southern provinces Bt350 (normal fee Bt400); Colour Fun Run, 5km Bt550 (normal fee Bt650), 2km Bt450 (normal fee Bt550), 1km Bt350 (normal fee Bt450) Jelly Beach RUN 5 km Bt500 one price for everyone.

Registration can be made from now until November 10 here, or apply in person at Phukethon office (situated behind Sports Authority of Thailand’s Phuket Office) tel. 080-214-6950, 080-287-6515 or Khaimook Andaman Association tel. 086-689-8082.

For more information, please visit the website, www.phukethon.com and Facebook page, www.facebook.com/Phukethon.

Interview With Kah Meng & Kellyn – Couples Who Run Together, Stay Together.

Mel

September 7, 2017

JustRunLah! : How will you introduce yourself to Asia running and fitness community?

Kah Meng – Hi! I am Kah Meng, just an amateur runner who has a passion for running.

Kellyn – Hi everyone, I am Kellyn! I started competitive running in 2015 and have passion towards running too.

JustRunLah! : How did you meet each other?

Kah Meng & Kellyn – Carnival Run. I was there to support my friends. I spotted him somewhere near the finish line after the race and I just said ‘Hi!’ to him (*as a friend*). We didn’t talk much at the race site, but he started texting me that night. Soon thereafter, we started going out to lunch, dinner and to the movies.

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

Kah Meng – Caught the running bug from my cousin in 2007 and haven’t look back ever since. Really enjoy the adrenaline I get from the sport.

Kellyn – I’ve always been active but only took up running about 2 years ago, when I was 24. Two years ago, my colleague persuaded me to sign up for my first ever half marathon, and from there, my passion for racing began ☺

JustRunLah! : Your greatest reward from your sporting journey so far?

Kah Meng & Kellyn – Each other *grin*

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

Kah Meng – Stay focus and finish strong.

Kellyn – Just keep going, I will tell myself that everyone is going through the same thing as me. Plus, I know he’s there waiting for me at the finish line ☺

JustRunLah! : One advice for aspiring runners?

Kah Meng & Kellyn – Train safe and listen to your body.

JustRunLah! : Finish this sentence: Fitness is…

Kah Meng – key to staying healthy!

Kellyn – important for everyone. Every workout counts!

Interview With Chris And Sue – Couples Who Run Together, Stay Together

Mel

September 7, 2017

JustRunLah!: How will you introduce yourself to Asia running and fitness community?

Chris – I’m Chris from Superhero Runners, my alter ego is Batman.

Sue – I’m Sue from Superhero Runners.

JustRunLah! : How did you meet each other?

Chris & Sue – We met each other through a mutual friend, went for a Valentines date and the rest is history.

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

Chris – I picked up running early of 2017, when I was 29 years old and this was to improve my cardiovascular performance.

Sue – I picked up running in school, when I was14 years old. I ran on the track. I enjoyed the liberating feeling that running gives and it was a great opportunity for me to run with my friends in a team.

JustRunLah! : Your greatest reward from your sporting journey so far?

Chris & Sue – Stay healthy and fit together, pushing each other to perform better.

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

Chris – Don’t stop when you are tired , stop when you are done.

Sue – Every step further proves that I’m more capable than I ever thought.

JustRunLah!: One advice for aspiring runners?

Chris & Sue –Set the right goal, have a proper training plan, find the right partners to keep each other motivated.

JustRunLah! : Finish this sentence: Fitness is…

Chris – Fitness is a never ending journey, you will only get better.

Sue – Fitness is not a goal, it is a lifestyle.

Overuse Injuries: 5 Ways to Avoid Overexertion and Training Errors

Team JustRunLah!

September 7, 2017

You have heard it before. Exercise – be it running, cycling or core strength building – is great for your body. This is due to a remarkable process known as adaptation and remodelling, which is the ability of your body to constantly breakdown and build-up muscle, tendon, bone and ligament tissues. A healthy build-up of tissue over time will lead to improvement of your fitness. However, if the breakdown occurs more rapidly than the build-up, overuse injuries occur. So before you carry on with your training regime, pay attention to the following to avoid long term wear and damages to your health.

First things first, what causes overuse injuries?

1. Overexertion

Overexertion occurs when you push your body past its ability to heal. To put it simply, when you take on too much physical activity too quickly, you can hurt yourself. Pushing too hard and too soon compromises your body’s ability to bounce back.

2. Bad form

Training errors, or bad form, occur when you are doing a sport or activity wrongly and are likely to increase if you are rapidly accelerating the intensity, duration, or frequency of the activity. Other errors include the using the wrong set of equipment, especially shoes, and applying the wrong techniques for certain moves.

Do’s and Dont’s to Stay Health and Fit

We here bring you 5 of the most common exercise mistakes that can lead to injury, and tips on how to avoid them.

1. Invest in learning proper techniques

An overuse injury is often caused by doing a sport or activity wrongly. Proper technique is critical. Like any other sport, running is not as simple as you might think. Whether you are only now picking it up, or you are aiming to ramp up your training, do consider seeking coaching, or at least do some research on proper body form. Learning to use the correct technique can do wonders to prevent overuse injuries. On top of that, you should also make sure you are using the right equipment: always opt for well-maintained shoes. When your shoes wear down, you lose proper support and that can contribute to overuse injuries. You should aim to replace your shoes at least twice a year if you work out regularly.

2. Preparation is the mother of victory

Going for a health check-up before starting a new sport or participating in a sports event is an important yet oft-neglected safety measure. To make sure you’re ready to safely begin a sport, you should have a pre-participation physical evaluation. You may have muscular imbalances or medical conditions that can make you more predisposed to developing an overuse injury.

Once you get cleared to start a sport or physical activity, you should always remember to warm up and cool down before and after every activity. This is the one all-important step athletes tend to underestimate or overlook. A dynamic stretching warm-up of 5 – 10 minutes and a static stretching routine for 5 – 10 minutes at the end of the activity will do you wonders in avoiding injuries.

3. Spread out your exercise and don’t forget to rest

A common mistake is compressing a week’s worth of physical activity into the weekend. That can easily lead to overuse injuries. Instead, try to aim for at least 30 minutes of moderate physical activity on a more frequent basis.

Pacing yourself in such a way can give your muscles time to recover from the physical stress and avoid overexertion and unnecessary stress to your immune system. It is advisable to take at least 1 day off per week to recover physically and mentally.

4. Take it easy

It is easy to get carried away by your enthusiasm, especially when you are new to a sport. However, pushing yourself too hard and too soon will strain your body past its capacity to repair and rebuild tissue fast enough, leading to an overuse injury. The 10% rule is very helpful in determining how to take things to the ‘next level’. In general, you should not increase your training programme or workout intensity more than 10% per week. This rule applies to increasing pace or mileage for walkers and runners, as well as to the amount of weight added in strength training.

Here comes the “10% rule”; a very helpful gauge in determining how to take things to the next level. In general, you should not increase your training programme or workout intensity more than 10% per week. This applies to increasing pace or mileage for walkers and runners, as well as to the amount of weight added in strength training.

Easing into your fitness routine will help you continue to stay active for years to come, so don’t try to do too much too soon. Beginners should aim for at least 2 and a half hours of moderate activity or 1 hour and 15 minutes of vigorous activity over the course of a week.

5. Mix it up

Doing too much of the same activity can strain your body and lead to an overuse injury. If you are addicted to a specific sport, then it’s time to switch things up. Incorporate workouts to increase strength, flexibility and core stability in order to engage different muscle groups and ensure no one muscle group is overstrained. Try to find something appealing to you, or tag along with friends who are into different activities, be it cycling, swimming, rock climbing or zumba!

Last but not least, learn to listen to your body. Pain, for example, can be both a good and bad thing. It can mean you’ve successfully engaged the muscles you’ve set out to train, or it can mean you’ve overworked yourself.

Remember, your goal should be to become a well-rounded athlete who can enjoy regular activity for a lifetime. Don’t allow an overuse injury to set you back.

Adapted, with permission, from an article by Dr David Su, orthopaedic surgeon at Mount Elizabeth Novena Hospital. This article first appeared on Health Plus.

The Journey So Far

Simply Bryan

September 7, 2017

Childhood Memories

As a kid I was alright at running. ‘Catching’ was my favourite recess activity in my primary school days, and I remember coming in first in class in my first and only NAPFA clocking 8:06 for the 1.6km.

I was later selected in Year 7 and Year 8 (Sec 1 and 2) to represent my school at the State Cross Country (South Australia) Championships which I turned down. I also came in third at my school’s 100m sprint in Year 8 (Sec 2) and participated in the 4x100m at the Achilles Cup that year. My relay team came 0.03s from breaking the tournament record. I also represented my school in Orienteering and Rogaining. And that was it.

Then came NS. I ran a 9:11 2.4km in BMT before succumbing to pneumonia in OCS. And that was it, yet again.

One year running

My First Race

Fast forward 4 years and a few of my mates decided to join the Melbourne Marathon in October 2016. We signed up for the run in the heart of one of Melbourne’s most treacherous winters, making it close to impossible for a new runner to start training. I began my training on a short family trip to Newcastle in August, where the weather was far more pleasant. I didn’t have running shoes and I clocked two extremely painful undulating training runs, around 6 and 8kms each from memory and clocking 4:50/min pace.

I had no support network as my mates were YOLOing the race and I was unable to find a club or group, but I pressed on with several lonely long training runs. I relied solely on ASICS’ online training calendar. The longest training run was 26km of repeat loops of Albert Park Lake in winds of up to 50km/h. I knew my training was not enough – I did not incorporate variance into my training; there was no speed work nor hill repeats, and I never ran close to the race distance. Long story short, I was cooked on the day. I had a modest goal of running a sub 4 hour race which I barely executed with much agony.

Forget negative splits, I ran a 1:48 first half and a 2:08 second half after straining both hammies up an extended 2-3% gradient 2km climb towards the end of the race. Many lessons were learned that day.

To Better Days

Skipping a last minute sign up for the Standard Chartered HM 2016 which I ran with no training and acclimatisation (5:09/min), I came close to giving up running numerous times. What kept me going was my love for physical activities. With a hectic schedule working part time and undertaking my LLB studies, I needed a sport which I could do independently.

The key to transitioning to become a runner (i.e. actually enjoy the sport) however is finding a running community. I am a massive fan of Nike Run Club (NRC) Melbourne and have made amazing buddies. NRC taught me the importance of a varied training regime and I have been a religious attendee since February 2017. I also recently joined Track Tuesdays at Olympic Park after working hours. It is the fantastic initiative of an ex NRC pacer and friend Georgina who has since moved to London. Sad days. We run Mona Fartleks and 6x800m among other speed and threshold trainings. Having a role model, someone to chase after, someone to scream out ‘you are doing amazing’ while running and a social setting before, during and after a run session brings so much meaning to the sport. Rocking up to training doesn’t feel like an obligation as it eventually becomes something you look forward to after studies or work.

I am grateful to be surrounded by groups of supportive and inspirational runners.

Setting Goals and Focusing on a Distance

I was stagnating at a 20:30 5km and a 45:00ish 10km before and long after Melbourne Marathon 2016. As a newcomer to the sport I slugged it out at NRC sessions and used my first 10km race at Sri Chinmoy’s Williamstown Foreshore run to find out my base fitness (4:08/min). I figured that staggering events throughout the year might be a good way to work towards setting PBs and structuring and scheduling rest/training.

I have been focusing on half marathons since that 10km event. The events I peppered onto my calendar included the Herald Sun Run 4 the Kids 14.6km (Ran with a cold; 4:18/min) in April, Wings for Life in May (25.05km; 4:48/min for 21.1km before straining my right calf), Run Melbourne HM (4:24/min) in July and Sandy Point HM in August (4:18/km). At Run 4 the Kids, I set myself a goal to run a HM at my race pace.

My final HM for the year is the Blackmores Sydney Running Festival in a weeks time when I visit family up north, after which I will be focusing on cycling and 5km. I am not positive of breaking 1:30 (4:15/min) in the event as Sydney is pretty undulating, but its worth a shot!

I was inspired to focus on 5km by a mate and amazing run coach Chris, and Tim from NRC who called my 5km time ‘soft’ after I expressed concerns about my stagnant 20+min 5km (4:05+/min). After a couple of track sessions and driven by that burning desire to not be ‘soft’, I managed to clock a 3:58/min and 3:52/min 5km over longer training sessions. And it surprised me what speeds training does to your HM timing – It builds up your threshold speed; it allows you to hold above race pace for extended periods of time and it gives you an extra gear towards the finish line.

…And beyond

I promise to keep all subsequent posts shorter and I guess this long background piece demonstrates my passion for running. Running is forward thinking through goal setting. It is a mental sport. It is team work. It requires individual effort and discipline. And you can keep breaking PBs all the way into your 40s (except for sprints …).

Its fun as!

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