Marathon Singapore Registration Opens

Singapore Marathon is no more....
not sure if there will be one eventually but Marathon Singapore has been launched...
and registration starts today...
was at the the launch at Raffles place and seems like people has been there since the night before...
the attraction???? a citizen eco-drive watch for the 1st 80 registrants and a goody bag got next 800...dunno whats inside but as long as there is a goody bag...singaporeans will throng for it...


no i was not part of the queue...

Registration Prices
Duration	20 May - 04 Jun	05 Jun - 02 Jul	03 Jul - 30 Sep
Categories	Inaugural Period	Early Bird Period	Normal Period
Full Marathon - 42.195km	$45.00	$75.00	$85.00
Half Marathon - 21.1km	$36.00	$58.00	$65.00
10km - Men / Women / Wheelchair	$31.00	$50.00	$55.00
Kids Dash- 750m	$10.00	$18.00	$20.00
Ekiden - 42.195km (6 participants per team)	$300.00

sign-up now for the so-call inaugural period price...very attractive
and judging by the inflation of registration fees these days, its substantial savings...
so if you are want to be part of the marathon singapore, do sign up now..

Preparations and updates

This evening (18 May), the sky over Upper Pierce reserviour looks threatening with thick dark clouds looming. The weekly scheduled run was called off. Having not ran for 2 weeks, decided to slowly jog, solo 7.5km towards my wife's office in Yishun. Put emphasis to practice the left hamstring pull. Time really flew fast when you are trying to put some practice runs to prepare for a major long distance run event. To fill you on some activities,...

3 special long runs were organized for Sundown Marathon participants. A midnight 16km which I was part of, a 20km morning run and a 20km midnight run (just 5 days ago). The group will be tapering down with just 2 weeks remaining before the Sundown.

This weekend, Edmund will be in the Passion Run.

20 May registration will start for Standchart Marathon. Already, Bokz has been working behind the scene to tie up with AWWA for volunteer help for disadvantaged children. You will hear more from him soon.

Gan, William has signed up for Bay Run in September. I am sure other hotrunners have signed up too.

MJ, thanks for the tip on Key Power International sales. I bought a high flow bicycle bottle and a Pearl Izumi Tri-top.

JP Morgan 5.6km Corporate Challenge

VFI-Runners fielded a team of 4 to this JP Morgan 5.6km Corporate Challenge event. A total of 11,753 participants from 369 companies participated.

Total male runners = 5,713

VIF-RUNNERS RESULT

NAME TIME POSITION

KwongYeong 27:40 0352 (wow !!!) Team captain

Joe Tan 31:45 1046

HC Gan 32:13 1156

EngJoo 32:52 1307

As the distance is only 5.6km, the runners tend to ran fast and wanting to complete in shortest time possible. So this is quite a different kind of run as compare to half or full marathon which focuses more on endurance. This 5.6km event is focus on speed and some degree of endurance as well.

HC commented that he was close to breathless after crossing the finishing line. His pace/speed was 5:45min/km or 10.43km/hr.

EJ & Joe

HC & KY

Overall, the team was quite happy with their results. Looking forward to send more teams next year from VFI-Runners and hopefully from Hot-Runners group as well.

http://www.jpmorganchasecc.com/events.php?city_id=2&page=events050610

http://www.jpmorganchasecc.com/results.php?city_id=2&type=topmale&year=2010

http://register.jpmorganchasecc.com/chasecc/results/quickfind.tcl?sub_event_id=96935&series_year=2010&tname=verifone&fname=&lname=

How to Avoid Hitting the Wall in a Marathon

How to Avoid Hitting the Wall in a Marathon

Tips to Prevent Bonking During a Marathon

By Christine Luff, About.com Guide

Updated January 18, 2010

If you're training for a marathon, you've probably heard about the dreaded "wall" that some marathoners hit sometime after the 20-mile mark in a marathon. The wall is the point in the marathon when a runner's glycogen (stored energy) within the muscles is depleted, forcing him to slow down his pace considerably, sometimes to a walk. Contrary to popular belief, it is possible to avoid hitting the wall. Here are some tips for beating the wall in a marathon:

Do your weekly long runs.

Your weekly long run is the best training to avoid hitting the wall. By doing progressively longer runs each week, your body's capacity to store more glycogen within the muscles increases. By increasing your glycogen stores, you'll be able to maintain your pace and hopefully push off the onset of fatigue. In addition, the long runs teach the body to tap into and utilize energy reserves from fat storage sites after the glycogen stores have been depleted.

Run at least one 20-miler.

To make sure you're really getting the long run benefits described above, try to complete 20 miles as your longest training run. It's not necessary to run more than 20 miles because the potential negative effects of running longer than that in training really out-weigh any possible benefits. Follow your marathon training schedule and make sure you're not undertrained for the marathon.

Train at marathon goal pace.

If you're shooting for a specific marathon time, you should focus on your goal race pace during training. You definitely don't want to run your entire long runs at marathon pace (MP), but it helps to run the last 1/3 to 1/2 of your long run at your anticipated marathon pace. Running at MP towards the end of your run is good training because you'll be picking up the pace when your legs are already fatigued. Your body will become more familiar with and more efficient at running at your goal marathon pace.

More: How to Run a Faster Marathon

Don't go out too fast.

One of the biggest rookie mistakes in racing is going out too fast in the beginning of the race. Most runners have at least one story about a race when they felt so great during the first few miles that they ran ahead of pace, only to crash and burn (hit the "wall") during the final miles. The problem is that if you go out too fast, you'll burn through your stored energy too quickly and your muscles will fatigue faster, leaving you feeling tired and depleted toward the end of your race. Follow these tips to avoid going out too fast.

Consume calories during your marathon.

When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. But if you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your marathon will prevent you from running out of energy and hitting the wall, while also boosting your performance. Get tips on what and when to eat during your marathon.

*1mile = 1.6km

Sundown prep run

It was close to midnight, 6 hotrunners arrived at Changi Point Carpark. The goal: long night run to prepare for the Sundown Marathon. I have not run more than 7km since 10 months ago so was happy to have some company to help me push the distance a bit. After an hour of running, the humidity got to the better of me. I felt tired and drop to a walk-jog routine. I remembered reading the newspaper that 1 am is the most humid time of the day in Singapore. Poh, Marge, Bokz, Tay held steady paces and moving along as if not affected by the humidity. Under such tiring condition, I did a U-turn after 7.7km reported by my Garmin watch. Soon after, Randy who was providing water and safety support on his bicycle came up to me and offered “100 plus”. Randy really makes a difference. The hydration and care really perked me up. I ran back most of the way feeling motivated and completing in 2hours over 15.5km. The rest did 16km.
After a light makan in Changi Village food centre, we headed home having enjoyed a unique Sundown preparation night run.
Bokz is preparing another long run this Saturday 6:30am. Meeting point is Fort road ECP car park (I think). His target is 24km. If you are interested, please let him know. Some have already signed up despite the short notice.

P.S.: Wish Gan and his VFI runners good speed for the team event in the JP Morgan corporate challenge… have fun.