Strategies to Run a Night Marathon

Sources :

1. http://runnersconnect.net/coach-corner/how-to-run-a-night-race/

2. http://running.about.com/od/distancerunningtips/tp/daybeforemarathon.htm

3. http://www.runnersworld.com/the-starting-line/tips-for-your-first-race

Running a night marathon is vastly different from a morning marathon. There are many variables (such as Physiological Fatigue and High Humidity) that will affect the runner's performance. I will share some simple strategies that I personally use in running night marathons.

PACING

Fatigue due to lack of sleep will logically reduce performance, but there is a possibility that a cooler temperature may deceive your body - enabling you to run faster. If you do so, you may end up running faster at the earlier part of the race but risk the possibility to hit the wall at later part of the race. We need to set a realistic pace to run. Wearing a watch to moderate your pace is a good idea. Alternatively, one may choose to stick with a pacer group during the marathon.

REST MANAGEMENT

It is stressful to force yourself into getting sufficient rest on the eve of race night, especially when one is not into afternoon naps. Instead, it is better to get ample rest 2 nights before Race Day. Also, try to keep physical activities to the minimum 1 week before the race. This will minimise building up of fatigue and allows better recovery.

NUTRITION

It is important to avoid consuming unusual or stimulating foods 3 days before the race. And very important to stay adequately hydrated in the day time for the race night.

Wishing everybody a good run in this weekend's Sundown Marathon.

Pocari Sweat Run 2014 - Essential Race Information

Source : http://www.pocarisweatrun.com/

ESSENTIAL RACE INFORMATION

REPC
Date: 24 - 25 May 2014 (SAT - SUN)
Time: 11am - 7pm
Location: Clarke Quay Central (Atrium)
6 Eu Tong Sen Street Singapore 059817

Note - Race Entry Pack includes Info Kit, Running Single, Number Tag and Shoe Tag ONLY. Running Pouch and Finisher Towel will be given after the race

$10 Special Bundle

RACE DAY
Date: 8 June 2014 (SUN)
Venue: Nicoll Highway
Flag Off Time: 6.30am (10km) and 7.00am (5km)

BROAD PROGRAMME FOR ACTUAL DAY

Time	Programme
6.30am	Flag-Off Men's & Women's 10KM Competitive
7.00am	Flag-Off Men's & Women's 5KM Competitive
8.00am	'What is POCARI SWEAT?'
8.15am	Sharing Session of a Runner's Life  Moderated by Dr Jason Chia, Senior Consultant & Head of Tan Tock Seng Hospital, Sports & Surgery Clinic
8.30am	Talk show with Dr Mok Ying Ren
8.45am	Tan Tock Seng Charity Fund Cheque Presentation
9.00am	Prize Presentation
9.15am	Lucky Draw A return trip 4D3N Tokyo Free & Easy

RACE ROUTE

PACERS
NIL

PAID SHUTTLE BUS SERVICES

Shuttle bus services to Nicoll Highway will be provided at selected MRT stations on the event day, 8 June 2014, at $6 per ticket. Click HERE to purchase tickets.

• Ang Mo Kio
• Bedok
• Bishan
• Boon Lay
• Bukit Batok
• Choa Chu Kang
• Clementi
• Dover
• Hougang
• Jurong East
• Pasir Ris
• Punggol
• Sembawang
• Sengkang
• Serangoon
• Tampines
• Woodlands
• Yishun

We have heard many compliments about the good organisation of Pocari Sweat Run. We have been impressed with their communications thus far. And really looking forward to an enjoyable maiden run with them!

"Born to Run" by Christopher Mcdougall

This is a book that I read when I first started running few years back. My wife was good and healthy then. I was so motivated after reading this book and put in much time and efforts to train. Few years on (and after taking a long break from running to take care of my sick wife), I picked up this book again recently. It is an awesome feeling that I still find it enlightening and inspiring....

I would recommend this book to anyone who wishes to discover and re-discover the joy of fitness and running.

'Born To Run' by Christopher McDougall

Autographed by Author

Christopher McDougall speaking on his book 'BORN TO RUN'

Book Description (from www.amazon.com)

Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.

Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence. With the help of Caballo Blanco, a mysterious loner who lives among the tribe, the author was able not only to uncover the secrets of the Tarahumara but also to find his own inner ultra-athlete, as he trained for the challenge of a lifetime: a fifty-mile race through the heart of Tarahumara country pitting the tribe against an odd band of Americans, including a star ultramarathoner, a beautiful young surfer, and a barefoot wonder.

With a sharp wit and wild exuberance, McDougall takes us from the high-tech science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultrarunners are pushing their bodies to the limit, and, finally, to the  climactic race in the Copper Canyons. Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run.

Book Description (from www.birthdayshoes.com)

I challenge anyone to read Christopher McDougall's Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen and not be inspired—to run, to be healthy, to be, well just, better.

Born to Run is about McDougall's investigative adventure into the world of running, ultramarathons, the shoe industry, and the Tarahumara Indians, a seclusive group of "superathletes" known for their running endurance and speed. The tale begins with a question, "How come my foot hurts?" and ends with a race between a few elite ultrarunners and the Tarahumara Indians in the Copper Canyons of Mexico. In between are a number of answers, questions, and challenges.

It was difficult to put Born to Run down. The book is simultaneously thrilling and informative. It not only recaptures the excitement of past distance running races (like the 1995 Leadville 100), but it also tells the backstories of BtR's protagonists — Ann Trason, Ken Chlouber, Caballo Blanco (or "Micah True"), "Barefoot Ted" McDonald, Scott Jurek, Jenn "Mookie" Shelton and Billy "Bonehead" Barnett. Even still, the book serves as an indictment of the running shoe industry, specifically Nike, while also laying out a compelling case that human beings evolved to be runners—chasing prey down, out-enduring them via the persistence hunt. At under 300 pages Born to Run, like the runners and races it describes, covers a lot of ground quickly.

Perhaps one of the most inspirational paragraphs from Born to Run contains the book's title:

Distance running was revered because it was indispensable; it was the way we survived and thrived and spread across the planet. You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn't live to love anything else. And like everything else we love—everything we sentimentally call our "passions" and "desires"—it's really an encoded ancestral necessity. We were born to run; we were born because we run. We're all Running People, as the Tarahumara have always known.

Born to Run is one of those rare books that captures within its pages an authentic human experience and conveys that experience directly to the reader. It's a book in which you are awed by superhuman athletes while still seeing their core humanity. And therein is one of McDougall's primary takeaways: every human being was born to run, the design being coded within our DNA.

Since this book review is for the Vibram fivefingers fan community, I'd be remiss not to note that BtR gives a hearty mention regarding VFFs, specifically via Barefoot Ted, who apparently inspired Vibram USA's CEO, Tony Post, to go for a run in his fivefingers. I'm guessing this was back in early 2006. "El Mono" (Barefoot Ted) also made use of his fivefingers at various times during his trek to race with the Tarahumara. And as previously noted on this site, Christopher McDougall seems to enjoy his fivefingers for running these days, too.

Conclusion: Born to Run is a fantastic read, and I whole-heartedly recommend it. More than anything, I expect this book to spawn the next generation of runners, and I'm optimistic that it will take barefooting (or pseudo-barefooting/minimalist footwear) mainstream. Born to Run is yet another step in a more general movement towards acquiring a higher understanding of what it means and requires to be human.

The Copper Canyon Ultra Marathon in 'BORN TO RUN'

The Tarahumara - A Hidden Tribe of Superathletes Born to Run

Related Links

Christopher McDougall's Website  - http://chrismcdougall.com/

Barefoot Ted's Website - http://www.barefootted.com

Scott Jurek's Website - http://www.scottjurek.com/

Micah True - http://www.caballoblanco.com/

Photos - http://www.allwedoisrun.com/tarahumara.htm

Wishing you a good read.

Inspirational Running Movie - Spirit Of The Marathon 2007

Sources : Youtube and Wikipedia dated 13 May 2014

I find this a good personal reflection, reminding myself why I wake up so early in the wee hours  to run a good 42.195km.

This is a MUST watch for those who are running or intending to run a marathon.

This movie features elites and commoners trying to either complete or compete in a marathon race.

Synopsis (from Wikipedia)

In the beginning of the film, a brief overview of the history of the marathon is shown, with footage of dramatic races involving Dorando Pietri, Abebe Bikila and Rod Dixon. Notable marathoners such as Frank Shorter, Dick Beardsley,Alberto Salazar, Grete Waitz, Paula Radcliffe, Joan Benoit-Samuelson, and Kathrine Switzer provide commentary about the sport.

The focus is then on the six featured runners and their training for the 2005 Chicago Marathon. American Deena Kastor and Kenyan Daniel Njenga are both elite runners, and are determined to win the race. Kastor was the bronze medalist at the 2004 Olympic Marathon, but has yet to win a marathon. Njenga had finished second multiple times in previous Chicago Marathons. Kastor is shown training and recovering from an injury in Mammoth Lakes, California, while Njenga's life as a sponsored runner in Tokyo is profiled.

The rest of the runners featured live in Chicago. Ryan Bradley and Lori O'Connor are both married young professionals; Bradley is a veteran marathoner who hopes to earn a qualifying time for the Boston Marathon, and O'Connor is running her first marathon. She finds it humorous when colleagues ask if she expects to win. Jerry Meyers is a jovial 70-year-old who claims to run marathons for the t-shirt. Leah Caille is a new runner that took up the sport to help recover from an emotional divorce.

While preparing for the race, Bradley suffers a knee injury and is unable to compete. He is clearly upset by this, and takes out his frustration by going for a long bike ride. O'Connor and Caille go through the new experience of the long training sessions necessary for a marathoner. Meyers lends his veteran knowledge while leading slower training runs with his daughter, who is running her first marathon.

All of the long and dedicated training culminates on the day of the marathon. There are panoramic shots of the city that display the mass numbers of race participants and spectators. Njenga runs with the lead pack, but once again falls short in third place. Kastor has a lead for most of the race, but is challenged by Romanian Constantina Diţă-Tomescu at the very end of the race. In a dramatic finish, Kastor is able to fend off Diţă-Tomescu for the victory.

Bradley cheers his wife, Colleen, as she races to a 3:51:54 finish, while O'Connor seems to have a smooth race, and enjoys seeing friends in the crowd. Caille struggles with IT Band Syndrome, but eventually has a successful finish, crossing the line in 5:01:15. Meyers wears his favorite "Kansas" shirt and enjoys his race, finishing in 5:59:39.

------------------------------------------------------------------------------------------------------------------

It really does not matter if one is a hardcore competitor or a leisure runner. By putting one foot forward to start a run is already an achievement in our own way. Hey, most of us start running while the rest of the world are still sleeping comfortably! It surely take commitment and discipline to just do that!

Inspirational Running Movie - 마라톤 Marathon 2005

Sources : www.youtube.com, www.wikipedia.com caa 11 May 14

One of the inspirational movies that features running. It touches my heart.

'A Mother's Love For Her Son, And A Son's Passion for Running'

I can empathise with this story as this is what I see my wife going through. The 1.5 year long intensive cancer treatments had surely taken a toll on her, deteriorating her fitness to a great extent. The cancer medications have made her put on substantial weight uncontrollably - a side effect that she strongly detests. 

For a simple and humble reason to just live on, she took up brisk walking and running (something she feels she can do together with me). She did her first 10 km in Great Eastern Women Run 2013 and never look back. Many times, I watch her fall, faint, tire and in pain. But this strong woman doesn't give up! And she has never wanted me to slow down for her! I was so proud of her when she finished her first half-marathon in the 2XU Compression Run 2014. 

She has been physically unwell/unfit again these few months and had stopped all physical exercises since February. If I thought she was going to stop, I was wrong! 3 weeks from now, she is challenging the Sundown Marathon (21 km) again. I am running the full marathon in this race and regret that I cannot be running by her side. With the lack of training and her frail condition, I am in the same dilemma (just like the mother in this movie). Do I challenge her to go on (like what I always did) and finish? Or do I stop her?

What about you? Why did you run?

Movie Plot (from Wikipedia)

A young man with autism, named Cho-won, finds release only in running. As a child, Cho-won regularly threw tantrums, bit himself, and refused to communicate with others—finding solace only in zebras and the Korean snack, choco pie. His mother never gave up on him and was determined to prove to the world that her child can be normal. As Cho-won gets older, he begins to find a passion for running and his mother is there to encourage and support him. Even though their family suffers from financial difficulties, they find a former marathon champion, Jung-wook — now a lethargic older man with an alcohol problem.

Jung-wook, who is serving community service hours as a physical education teacher for a DUI, grudgingly accepts the offer to train Cho-won in marathon running, but eventually becomes lazy with him. The coach often takes Cho-won's snack, and takes Cho-won to a jjimjilbang to relax. Even though Jung-wook slacks off most of the time, Cho-won's determination for running is firm (he accidentally runs 100 laps around a soccer field when the coach told him to without literally meaning it).

He takes third place in a 10 km running race, which causes his mother to set another goal for her son: to run a full marathon under three hours. This is not an easy task, however, as Cho-won wants to win but doesn’t know how to pace himself. Therefore, his mother pleads the coach to run with Cho-won in order to teach him how to pace his running. The movie shows the emotional struggles of a mother who is not sure if she is forcing her son to run or if it truly is his passion. The movie further explores and shows deep love and genuine purity through Cho-won.

May there be strength for those who believe and persevere.

Coming Sundown Marathon Singapore 2014

This will be my first full marathon of the year and Rachel's second half-marathon this year (NTUC's Run 350 - 21km event was cancelled due to heavy downpour).

Source : Official Website dated 4 May 2014

Some important information about this event.

Race Entry Pack Collection

Venue: Suntec City Convention Center, Hall 403 & 404

Date: 16 May (Fri) – 18 May (Sun)

Time: 11am – 7pm

Flag-Off Time

Category	Flag Off Time	Date
10km	2230 hours	31st May 2014, Saturday
Full Marathon	2330 hours	31st May 2014, Saturday
Half Marathon	0030 hours	1st June 2014, Sunday

Broad Timing














Race Village Layout



Running Routes

The "REVISED" running routes are as follows:

Official Pacers

40 pax from Team Fatbird will be the official pacer for both (21km) and Full Marathons (42km). The pacing timings are as follows,

• 21km Event - 2hr, 2:15hr and 2:30hr
• 42km Event - 4hr, 4:30hr, 5hr, 5:30hr and 6hr

Transport

Late night bus service tickets will be available to all Sundown participants departing from the race village to various drop off locations. Late night bus service tickets will only be available to all Sundown participants departing from the race village to various drop off locations from 0030hrs onwards. Registered Sundown Marathon 2014 participants can purchase the tickets via the Participants' Login to select a chosen drop off location. Tickets are also available for purchase during the Sundown Expo from 16 – 18 May 2014.

Price	Period
$6	Until 18 May 2014 (online)
	16-18 May at Sundown Expo
$7	19 – 25 May 2014 (online)
$8	On Race Day

Shuttle bus pick up timings will be at 0030hrs, 0300hrs, 0430hrs for all routes.

• Bus Route 1 Pioneer MRT » Boon Lay MRT» Lakeside MRT » Chinese Garden MRT
• Bus Route 2 Bukit Gombak MRT » Bukit Batok MRT » Jurong East MRT
• Bus Route 3 Marsiling MRT » Woodlands MRT » Admiralty MRT
• Bus Route 4 Sembawang MRT » Yishun MRT » Khatib MRT
• Bus Route 5 Yio Chu Kang MRT » Ang Mo Kio MRT » Bishan MRT
• Bus Route 6 Yew Tee MRT » Choa Chu Kang MRT » Bukit Panjang Plaza
• Bus Route 7 Pasir Ris MRT » Tampines MRT
• Bus Route 8 Bedok MRT » Kembangan MRT » Eunos MRT
• Bus Route 9 Punggol MRT » Sengkang MRT
• Bus Route 10 Hougang MRT » Serangoon MRT
• Bus Route 11 Clementi MRT » Bouna Vista MRT » Commonwealth MRT » Queenstown MRT