Team FatBird's Christmas I-Run 2008

Run Video by byron
Photo Slideshow #1, courtesy FatBird J

Photos on Team FatBird's facebook, courtesy byron

FatBirds & I-Runners @ Christmas I-Run

It was Team FatBird's first Christmas at the River Promenade, and so we took up the suggestion of a team member to have a Christmas I-Run. Drawing on the pleasant experience and fun we had from the 2007 Velocity Christmas Run, we put in a FatBird flavour, and invited I-Runners and SgRunners to join us for a Special Run.

About 100 runners showed up, many decked out in red tops to match the large Christmas Tree right under UOB Plaza, next to the Fat Bird statue. We brought some cakes, home-made sandwiches and kueh kueh, along with lots of Santa hats, glow sticks and blinkers to add colour to the evening. We had a series of group photos under the Christmas Tree before we started off on our group run of 5km.

We made many stops for photos along the Riverside area, wishing passer-bys and diners in the restaurants 'Merry Christmas'. They reciprocated with fervour, and soon the whole group warmed up and began to have loads of fun. As we ran into each tunnel, we would break out into songs of 'We Wish You A Merry Christmas...'. The entire group would sing along. It was so much fun. We took more photos near the Esplanade as well as on top of Esplanade Bridge. There were easily 3 main cameras clicking away, thanks to Jancy, Byron and Bruno. There were even videos of interesting running scenes.

A Grand Finale ensued where we gathered 50m away from the finish, and ran together as a group, breaking out into chorus of 'We Wish You...., One More Time!'. Everyone enjoyed the run and all went for the 100plus and Ice Mountain as all were thirsty from the singing and laughing...hehe. It was a new running experience for many of the runners, and they enjoyed it thoroughly, albeit tiring for some. After a good cool-down led by Benny, we dug ourselves into the snacks. Lots of chats and meeting of running kakis and friends, some of whom we have not met for some time.

Team FatBird & Friends

We took more photos under the Christmas Tree, followed by dinner at the usual Kopitiam. The group was so large this evening that the row of tables extended to the edge of the walkway...haha. The log cake was cut and shared evenly, but we could hardly eat another morsel with so much food. A most enjoyable Christmas Run which I am sure will leave good memories etched in the minds of the many who came.

Merry Christmas And A Happy New Year!

And Many FatBirds In A Pear Tree :)

A BIG Thank You!

Your Compliments....

FatBird Interviews

We speak to Yrannath Ng or YN, a faithful follower of Team FatBird's I-Runs and Marathon Training. On 7th December 2008, she did her best for her 2nd marathon and achieved a very good personal best.

YN, with FatBird David during our Carbo Loading Dinner.

T: For a start, give us a brief introduction about yourself.

YN: My name is Yrannath Ng (YN). I have never really enjoyed running till Y2006 after my gal fren asked me to "follow" her for some AHM Registration and was 'pyschoed" to join my very 1st 10km Run for AHM'06. I clocked @ 62 mins and inspired me to try out 21km for SCSM 2006 which my bro has doubt that I can clocked within 3 hrs. I proved him wrong by 2 hrs 22mins though I don't train much as I was more to gym workout like Body Attack / Body Combat / Body Pump and occasionally Body Jam & Yoga.

My friends told me to try 42km in Y2007 which I thought will be my 1st and last as well ... but i did quite badly @ 5 hrs+++ so I tell myself to tryout for another time in Y2008 which I did and never regret to do so.

T: Wah 5hrs +++ and its already bad ah? Haha. Anyway, Congrats for completing the marathon. We heard that you did very well for this year's SCSM08 with an improvement of close to 1 hour in timing, completing in close to 4hr 15mins. Care to share with us on this marathon experience?

YN: Thanks. I am very happy that I clocked a good timing this year. Marathon Training is very important. I got leg injury during May & June 2008, couldnt do any gym workout at all. So I started slow jog by myself to see if I can pickup running again in July. Then a gym friend introduced me I-Run Team Fat bird @ Raffles Place. I joined the group with regular training on Tues / Thurs / Sat or Sun for progressive long runs till the Race Day. It was amazing and training with the group of Pacers & Pacees at RP or ECP on Sats & Suns motivated me to appreciate and understand more about running.

T: So do you think that the training runs that you have been doing with Team Fat Bird helped?

YN: Definitely. Training with Team Fat Bird really helped me a lot like the various Pacers' motivation and guidance along the way on the Dos & Dont's. Regular newsletter update really helped me along the way.

T: Was there any other secret weapon / trainings that you had used to achieve such a great improvement? Do you think the pacers were useful in helping you achieve the target that you had set for yourself.

YN: During Race Day, I followed 4.30 hr Pacers at Starting Point. David Ong, one of the Pacer was very motivating and keep giving advices to Runners along the way & i followed the pacing till 20km then I moved further up to 4.15 hr Pacer...Along the way, whenever I see other timing's Team Fatbird Pacers, they will cheer me up "Keep Going" , "Good Pace Good Pace" and "All The Way, You Can Do It" etc...that's how it motivated me to keep striving further and faster during the whole SCSM'08 Race on Sunday.

T: Any personal tips or word of advice that you would like to share with future marathoners?

YN: Follow Team Fat Bird's Slogan : Follow Our Pace and You Will Win Your Race. Go & attend regular training sessions with Team Fat Bird and you will definitely make it and personal best your timing.

T: Lastly, share with us your future marathon plans and tell us something we all don't know about you.

YN: I will definitely do more Marathons like Overseas Marathons and maybe a Sundown 84km in future. I really can't stop laughing or grinning even though I am seriously talking or having a discussion.

Both typical hokkien and born in the year of the monkey! Now you know how old we are and why we always bring bananas! Ha ha!! We were both not very active in sport when younger although Beng has been jogging occasionally in the past. We started running sometime mid this year and have been running regularly now through i-run and the weekend training with Team Fat Birds. Since then, our lifestyle has changed. We are spending more time under the sun and lesser time indoor. We are also no longer becoming couch potatoes and Beng’s “Dunlop pillow” tummy is almost gone...less huggable but fitter! J We are now healthier and hardly fall sick, definitely in better shape. As for me, I am definitely in “bigger” shape. With all those running and feeling hungry most of the time, I have been eating like a hungry ghost and have put on some weight! Arrrrgghhh…looks like I need to run even more!

Ah beng and Ah Suan with a photo taken during our Familiarisation Run.

Firstly, Congratulations on completing your Half Marathon and 10k respectively! Job Well Done!
T: Now for a start, tell us how did this running thing started for both of you:

Beng: In the past due to work nature, I could only jogged, either alone or occasionally with a few of my colleagues, on ad-hoc basis. As my job nature has been changed early this year, I could now run on a more regular basis and when I heard about I-run through Suan, I thought it was a good idea to join her, and through that get to know Team Fat Birds and the rest is history.

Suan: I wanted to keep fit and because of my work location and timing, I was not able to join Beng for the occasional run in the past. When I heard of I-run, I decided to join as it was more convenient. I have been running till now and am still enjoying it! J

T: Running together as a couple, do you think it has helped to bond the both of you even closer together?

Beng: err… (shy..)

Suan: Definitely! We work hard together, had fun together and ache together too! Beng being the fitter and faster runner means that I will have to keep chasing him! See…definitely boost his ego and moral! And good motivation for me too, chasing my “love”! Ha ha ha!

T: How do you find the Team Fat Bird training programme? Was it useful in helping you achieve the goals that you have set for yourself?

Both: Oh yes, definitely helpful! We are both very grateful to Team Fat Bird! Many thanks! The training indeed helped us to strengthen our stamina and we get to meet all the wonderful people/friends before, during and after the run. We truly admire their dedication and passion for running and appreciate all their effort and hard works in planning the training and all activities. Oh, and of course, all those yummy, delicious carbo-loading sessions we had too. Through the training, we are now fitter and our stamina have improved tremendously and sometime ago, we can’t even imagine completing a 10km run! However now, we are able to achieve that and even more through Team Fat Bird’s training. We also learn many running tips from them which definitely help. It was hard work and great fun!

T: Share with us your running plans for 2009.

Beng: To be fitter and faster, and to complete at least one full marathon in 2009

Suan: Improve on my timing for 10km and Safra half marathon and if possible, a full marathon by year end.

T: Lastly, tell us all something we duno about your partner! :D

Beng: She eats more than me!

Suan: He snores, definitely a 2 lit!

Celebrate a different Christmas with Team FatBird

Team FatBird Pacers @ SCSM08

Field Report by FatBird Anthony
PhotoSlideshow, Courtesy of Kayano

Jubilant Team FatBird Marathon Pacers

This year's run was a new experience for me and my team. I was once again a marathon pacer for the 4hr Pace Group, just like in SCSM07. However, I assembled a complete team of FatBird Pacers for this year's marathon, and that added a whole new dimension to my race participation.

Team FatBird Pacers assembled at 4.15am at The Esplanade amphitheatre to arm ourselves with coloured balloons, blinkers and placards. I did not sleep the previous night as I was really anxious for our team's performance as pacers. We had come some way after going through a 15-week Marathon Pacers training program, lots of preparation work, and many pacees who were looking towards the team to pace them to their target finish times.

Team FatBird Pacers @ Marathon Start

The entire group went to the startline with our balloons attached to our full set of Nike-sponsored FatBird race-day gear. My 4hr group of Ronnie (Raven), Aik Hock (Ultra), Selva (Aero) and myself went to within 50m of the startline, and met up with a number of friends and runners wishing to go for 4hr.

The race started without much fanfare at 5.30am. Our group immediately launced into our Optimum Pace strategy of doing 5:30min/km pace for the first 21km. The balloons and blinkers on us were very clear for the Pacees, and soon we had a sizeable group with us. The weather was nice, and we settled into our targeted pace after 2km. Reached the first 10km near Fort Road, and I saw Ben Pulham shouting cheers to me. I waved back enthusiatically and moved on. The orad along the ECP was a good change this year as we ran mostly on tarmac surfaces instead of the usual hard concrete. The group of Pacees following me was still keeping up with the 5:30min/km pace....along the way, met Lim Teck Heng and a couple of SgRunners.

I closed up the gap with Ultra and Aero by the 18km mark, and soon we reached the 21km U-turn at the Sailing Centre in 1hr50min. It was great to see our Pace groups with all their following on the return, and we waved and cheered for one another. We converged with David Tay and the adidas 4hr group of pacers at the 22km mark, and ran together for the next 8km. Aero and Ultra were enjoying themselves, taking turns to lead in front, and providing advice and directions to the runners. The weather was still cloudy and cooling. We could see large crowds entering the ECP as we ran towards Fort Road.

We continued our 5:30min/km pace, sometimes even dropping to 5:25min/km to our next objective, the pit-stop at the SgRunners 30km support point. Along the way, Siew Lee/Weng Kong from SAFRA MF offered us 100-plus sng-pao...heavenly. Just before the pit-stop, ST called out to ask if I needed anything...really good service....haha. I made a quick toilet break at B1, before going into the pit-stop. Fd and Sotong offered me a iced-cold hydralyte pack....really nice. I continued on with Aero, leaving Ultra at the pit-stop to finish his coffee...hehe. We ran to 32km, and started to encourage all the 4hr runners on the final and most important leg of the marathon.

Courtesy of RunWitMe

With 8km to go, we hit a large human 'wall' of 21km runners. We lost a bunch of the 4hr Pacees there. Aero and I had a hard time squeezing through the crowd, not to mention even looking out for Ultra and Ronnie. It was really challenging, and fortunately we had about 5min of time banked in to cater for such emergencies. We lost about 1-2min of time, but managed to squeeze through after 2km. I spotted a few of the Pacees and proceeded to cheer them on again. With 3km to go, I hit another human 'wall'...this time it could have been the 10km and 21km runners together....I wasn't really sure. I had a nasty time in there, and twice had kicks from the runners. Someone who ran across my path, stopped me dead in my tracks, and brought on a bout of cramps for me.

I walked a little to recover from the cramp, and then sped up to regain some lost ground. Saw adidas pacer Benny opening up the way for the runners in the final 1km near the Esplanade. I too urged the marathoners not to be disheartened by the thick crowd, and we squeezed through till I reached the Esplanade Bridge. I waited for Aero to join me, and together we rounded up the final group of 4hr runners to run towards the final 200m of the finish. With some time to spare, we did not cross the finish and continued to run backwards to cheer other finishers aiming for the 4hr mark. The announcer was quite amused and even mentioned my name, and how we the Nike Pacers were cheering on the finishers....it was quite interesting for all of us, and we exchanged hi-fives and hand-shakes about 50m before the finish line.

4Hr Pace Group - take a bow

When most of the runners have crossed the finish, I finally ran across to finish in 3hr57min. It was most heart-warming and satisfying to see a large bunch doing thier sub-4hr marathon. Once across, I stayed on to shake the hands of those who came through the finish chute, including the wheel-chair marathoners. When Aero, Ronnie and Ultra finally came back, we congratulated one another, before moving off to mee and cheer the rest of the Pacers. The 21hr Pace Group and Pacees were already at the Padang shouting for us. They did well in 1hr57min.

2Hr 21km Pace Group leading the pack to finish

Aero and I proceeded to the end point where Kayano was, and I stayed on to cheer the 5hr to 5:30hr pace groups as they finished. After all the Pacers had returned, we proceeded to Tan Kim Seng fountain for the Team FatBird Pacers group photo session, before assembling at Marina Square for some carbo-replenishment.

5:30hr Pace Group: Mission Accomplished

I am especially heartened that all the Team FatBird Pace Groups have come in within the respective targeted pace timings, with a few even doing spot-on Gun times....well done! We have done it as a team, and Team FatBird’s reputation as a passionate bunch of runners with special qualities to enable run-leading and pacing have gone a notch up. We have definitely delivered on the Team’s marathon mantra of Follow Our Pace, Win Your Race.

FatBird Pacers & Friends

It is becoming evident through the many congratulatory messages and words of appreciation from different runners and quarters that our team of new, but dedicated marathon and half-marathon pacers have shone through, and delivered an outstanding performance at the Standard Chartered Singapore Marathon 2008.

I am proud of Team FatBird Marathon Pacers' maiden success, and we will surely see a more experienced group of Pacers for next years SCSM09.

FatBird Anthony
Follow Our Pace, Win Your Race!

Team FatBird on The Straits Times - 05 December 2008

Marathon Training Tip: The Final Countdown

This week, we have Jonathon Fong, Exercise Consultant @ Racers' Toolbox (http://www.racers-toolbox.com/) to share with us his marathon training tip on The Final Countdown.


After months of preparation, you’ve finally made it to the last few days counting down till the big day. Here are some tips to remember:

It is important to trim your toenails or it can catch part of a sock or push against the front of running shoes and prompt blisters. Make sure you check and prepare your running clothes, shorts and a singlet will be sufficient. Avoiding clothes with lots of contact with skin, which can cause abrasions mid-race. Check your running shoes to make sure that there isn’t any debris stuck in the soles and that the laces are still in good condition and not frayed, in case they break during the race.

On the day before the marathon, try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day. Drink throughout the day and into the evening. Drink until your urine is clear. If you’re urinating every hour, you’re well hydrated.

Lay out your clothes. If you already have it, pin your number on your shirt. Make sure you have secured your race number according to race rules. Make sure if you are using safely pins not to have metal exposed to your skin. Put your socks in your running shoes. Lay everything out on the floor, starting from your head down so you won’t forget anything. Make sure you pack all other gear that you will need such as anti-chafing stick, gels, fresh clothes and slippers.

Set your alarm to wake up early so you have plenty of time before the race, including your running watch and the radio alarm. You need to be awake and alert and it’s also important to get your body functioning. Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.

On race morning, eat a light meal, 2 – 3 hours prior to the race. Bread, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you are not accustomed to eating at breakfast. Pick up your gear bag and leave for the race giving yourself enough time to park, check on details, warm up and get ready to run.

Carry a water bottle on the way to the race and sip a little often until the entire bottle is finished before the race starts. Find the location of the restroom facilities as soon as you arrive at the race start to avoid the last-minute rush and long lines. Nervousness may lead to several visits. Get in line early, there's usually a crowd.

The most important thing to remember is that race time is the time for tried methods, foods, shoes, and equipment. Never try anything for the first time in a race.

Marathon Pacers: The Final Countdown

Field Report By FatBird Anthony
Photo_SlideShow by FatBird Jancy

FatBird Pacers before the Fam Run

After what began as a passion and desire to provide PaceMaking services to the SCCM08 20 weeks ago, Team FatBird Marathon Pacers has finally completed its 15 week marathon training program this Sunday morning at ECP, The PlayGround @ Big Splash.

The Pacers were bright and early this morning, along with the large turnout of Pacees and marathon trainees, many of whom have joined FatBird on our marathon training journey as well as new ones who for the first time were experiencing the FatBird training machinery and culture...hehe....hope they liked what they experienced. Trainers David and Ronnie had planned for this morning's 18km familiarization of portions of the SCSM08 final route, which was a refreshing welcome from the almost-becoming-routine weekend runs along ECP towards Changi Coastal Road and back...the tough training was behind us...haha.

Route Briefing @ The PlaygGround, Big Splash

FatBird Ronnie gave a thorough briefing and away the group of about 60-odd runners set off towards Fort Road, running into Kallang Stadium, and along the People's Academy section. The Pacers, in our white/blue Nike training gear (we will be donning a brand-new set of darker shades for race day *hint*) led the runners along in tightly-knit packs, watching for all at traffic sections and important turning points. After about 10.8km of running, the group reached the U-turn point near The Singapore Flyer. All were relieved by the water-stop and recharged with isotonic drinks in what was a rather hot and humid morning.

Along Nicholl Highway

The Pacees were taking in the run well, and most were very relaxed, a good sign ahead of next Sunday's race. The idea was to do a shorter distance in the final weekend, at about similar race day intensity, but without being drained off. Lots of final tips on nutrition, pacing, marathon-ning were being dispensed by the experienced marathoners, and the spirits were high. After the break, the group proceeded back along the same way, bypassing the Kallang section this time. Before long, we hit Fort Road to nice winds and cloudy skies. All were very cheery and felt strong even as we draw close to the finish. I urged them to etched in their minds this positive image, to be replayed on race day for a strong finish.

Mid-point break near The Singapore Flyer

4:30hr Pacer David Shum conducted a good round of stretches in the warm-down routine for the runners. The isototic taps flowed and were dry very quickly this morning, but not before all were refreshed and drank to their heart's content. While awaiting for the Pacers group photo shoot, I had the opportunity to brief all Pacers and runners on Team FatBird Pacers race day preparations and how to spot and follow our Pacers. FatBirds DO and Jancy also briefed the group about race day gear requirements and the carbo-loading arrangements.

When the Pacers and chosen Pacees finally collected their highly anticpated race day top, all were excited and pleased with what they saw, and will surely look forward to don the gear on race day with pride as a Team FatBird Marathon Pacer, leading and motivating runners to reach their important target times at SCSM08.

Team FatBird - Follow Our Pace, Win Your Race!

Photo_SlideShow, courtesy FatBird Jancy

Marathon Training Tip: Motivation

This week, we have Jonathon Fong, Exercise Consultant @ Racers' Toolbox (http://www.racers-toolbox.com/) to share with us his marathon training tip on Motivation.


When the going gets tough, it is often mental toughness that keeps you going. There are several methods that can be used to help keep you motivated during the upcoming marathon.

Visualisation techniques help to focus on the upcoming race and have proven to mentally prepare any athlete for the challenges that lie ahead. A few days before, it helps to take a drive through the actual course. Entering the race with a sound strategy e.g. mentally breaking the course into sections is much easier than telling yourself you have to complete the race as a whole. Break the distance into many shorter landmarks, and mentally congratulate yourself when you reach each landmark. Continually focus on reaching the next landmark.

Nutrition can also play a crucial part in race motivation. Immediately before and during the race, eat specially formulated bars (eg. power bar, power gel): some bars are higher in fat, but great tasting treats help maintain motivation. This also ensures that you are nutrient sufficient. Do make sure that you have tried these bars/gels in training beforehand in case it does not agree with you on race day and can affect your performance greatly.

When you are out there on the course, make sure you take in sights along the way, relishing the experience, wave to supporters and encourage other participants on the course. This helps to boost morale and is a great motivational tool to spurr you and others on who are sharing the same experience.

If you are finding it tough or if you ‘hit the wall’, it is crucial for you to think positive and be conscious of the fact that pain is only temporary. Take things as slow as you need to. Let your mind take over as you focus on the spectators, the path ahead of you, or the scenery, which will help you forget the physical pain. Repeat positive affirmations to drive the mind and body (e.g. just keep going, I am in control, etc.).

Sometimes it may be necessary to pull out of a race because of injury but at other times when the going gets tough, the prospect of quitting seems like the most logical idea. However, have you thought about the consequences that quitting will have? You will not only let your charity down but you will have to live with the decision that you had a chance to complete an endurance event but decided to drop out. Lance Armstrong, the legendary American Cyclist has perhaps the best opinion on quitting. He was quoted as saying, “Pain is temporary, quitting is forever.” Always push yourself to test your limits.

During the last quarter of the race, draw from a well of inner strength within yourself. Remind yourself of the sacrifices you have made to get this far, and how you have conquered fatigue so many times before. Press on and prepare to cross the finish line with a smile and your arms up in the air!

15-Week Marathon Training Programme: Week 14

Week 14

Marathon

Mon 24/11: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 25/11: 7-10km
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 26/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 27/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 28/11: Rest.

Sat 29/11: 5-7km Easy Run OTOT

Sun 30/11: 18km Route Familiarisation Run, ECP, Playground @ Big Splash Meet 0645hrs.



Note: Please look out for Team FatBird pacers at the meeting point.

Half - Marathon

Mon 24/11: Rest

Tues 25/11: 7-10km
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 26/11: Cross.

Thurs 27/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs.

Fri 28/11: Rest.

Sat 29/11: Easy Run.. 5-7km ..OTOT

Sun 30/11: 18km Route Familiarisation Run, ECP Playground @ Big Splash, Meet 0645hrs.

Note: Please look out for Team FatBird pacers at the meeting point.

A Special Interview with David Shum

David Shum (extreme right) pictured here with the rest of the 4:30 Group Pacers.

Interview by: FatBird Terry

This week, we are proud to have with us David Shum, our 4.30 Group Pacers for a short interview. Think you know the man? Read on to find out more!

About David
David has been a running addict since he got to know about marathon in the early 90’s when Mobil and Singapore marathon were the main year-end attraction. Since then, there’s no turning back except hitting the road after a hard days work. As avid soccer and badminton player during tertiary education, making the transition to running after graduation was not a plain sailing but a rather bumpy ride.

The first five years was quite a turbulence learning the rope through trial and error as well as pain and burnout. There was no education and awareness about footwear and training regime except that to run as much as far as possible. He had his youth to support him for the first five years of his running career and pain was not in his dictionary. Well, it when on for a while and hitting the wall as he hit mid-twenties where he suffered both swollen knees as a results from internal bleeding.

That experience had put him into a perspective of taking it sensibly and coming out wiser. It was not until at a much later stage of running years it has prompted him to undertake a proper athletic coaching programme through Singapore Sports Council. It did not only benefit him but also those around him that shared the passion of running. The education part has allow him to enjoy his run in terms of further, stronger and faster as well as providing him the cardio workout for other sports such as soccer and badminton.



T: So tell us how did running first started for you?

D: It was in 1992, after a dinner at Alexandra Village, saw a banner inviting runners to join the bandwagon of the SAFRA Running Club. They look cool in green, so I said "Why Not?"...the rest as they say is history.

T: Share with us one of your best marathon experiences.

D: The best marathon experience was the Gold Coast Marathon where it was my first overseas run and running under cold condition along the coast. The view was magnificent as endless wave hitting the shoreline and not short of supporters as well. Strangers were offering jellybeans, coffee as well as beer along the way.

T: (Great! we are planning on that marathon as well... right team?)

T: Ok... Besides running for marathons, what other sports do you do?

D: I played soccer and badminton competitively during secondary school as well as polytechnic in the late 90’s. Dabbled in golf for a while and found it very boring and lots of walking.

T: Now that you're a Team Fat Bird marathon pacer for SCSM08, what race day tips do you have to share with our fellow pacers and pacees?

D: Take on the run with a strategy in mind and follow the plan as close as possible. At the same time, make some friends along the way to keep yourselves occupied and on track as well as motivation from the rest around us. We can not under-estimate what little we the Pacers do that could have an impact on their running lives, and how much it meant for the pacees to learn and achieve their personal goals.

T: Lastly, tell us something we Don't Know about David Shum.

D: A trained professional civil engineer of 15 years and had since made changes to his career to feed his passion for running by managing a sports facilities at Singapore Sports Council for fours years. Had picked up athletic and soccer coaching respectively with SSC and FAS along the way and decided to volunteer his time as a Running Trainer for SAFRA Running Club (Toa Payoh and Tampines) from 2004 till now. Found coaching meaningful and fulfilling and had decided to make the third career change to being a lecturer at Temasek Polytechnic teaching Leisure and Resort Management.

Father of two young daughters (3.5 years and 6months) and an understanding wife who has tolerated my silly mileage and approve my ‘passport’ for most of the Sundays’ run. Hope to keep it this way.

18KM SCSM08 Route Familiarisation Run

We will be conducting our SCSM Familiarisation Route Run during this week's training @ East Coast Park, The PlayGround @ Big Splash on 30th November 2008.

Check the map below for details of the route. Do join us for a run and have some fun in this final long run before race!

Final Two Weeks...All Pumped Up!

Field report by FatBird Anthony
Photo Slide Show by FatBird Jancy

Team FatBird Pacers

It was a record turnout for Team FatBird Pacers Training session this morning, and it was an opportune time to capture all the various Pacer Groups and a large group photo to boot....aiya, forgot to take a group Pacer photo in the end....nvm, next week.

Final Brief

All were ready to implement their Pace strategies for race day, and I was raring to try out the strategy after having rested for 2 days. My left butt wasn't so tight anymore, and I had on my Lunar Racer to do a final test for race day. After a quick brief to the crowd, we set off with the 4hr group taking the lead. Ultra, Aero, myself were running to a average 5:30min/km pace, with Yamsong, HophIng, Matthew, babumouse, Bose, Soloman tracking behind. I explained the 4hr Pace strategy to Aero and the other runners.

The Run Off

Along the way, we met with so many running groups and familiar faces....lots of waves and hi-s and it was really nice to see so many out for their final few training runs. Ran by F2, and the Lunar Trials were taking place....waved to the Nike folks, and they gave some good encouragement. We reached 10km in 54min, well within 5:30 pace. I encouraged all to maintain that pace to 21km, and then we can drift(slack) a little...hehe. We reached 12km along Changi Coastal Road in 1hr5min...good time.

After the U-turn, it was refreshing to see the various Pace groups all running in tight packs and according to pace...I became confident that Team FatBird will deliver on race day. Shouts of encouragement ensued as we ran past the various groups. Back to F2, the Lunar trails were still in progress, and Ming started on his own run. Earlier, we touched 21km in 1hr54min (6min of buffer). With about 6km to go, were maintaining an average 5:27min/km pace....cool. Ultra, Aero, Matthew, Yamsong and myself were stil bunched up, as we navigated the final 5km along ECP. The sun was beating down on us, and we could see many tired faces along the way. We finally completed the 24km run back at The Big Splash in 2hr10min, an average pace of 5:26min/km.

We were all pretty drained by the weather, and witgh the pounding on those hard grounds, legs were getting battered and tight....glad that this will soon be over in 2 weeks time. Ultra went to get the iced-cold 100plus...wah, shiokzz. We offered some cold drinks to the F1 Runners who had completed their 30km+ recce run, and they are real fast....Lexxus, Hong Leng and gang. Had a good chat with them. I managed to brief the Pacers on race day admin and carbo-loading session with Pacees. The team spirit was high, and everyone was looking forward to the big day.

The Chosen Ones :)

A lot of runners joined us, including SgRunners IMD, babumouse, LaserRunner, renohtaram, phoenix and a couple of I-Runners and SAFRA runners too. It was one melting pot (haha...literally) at The PlayGround @ Big Splash, where we had fun exchanging tips, stories and pearls of wisdom for race day. The 21km group of Pacers and Pacees performed very well, and were in high spirits. With one more training run next Sunday for Team FatBird, it is time for us to rest and consolidate ourselves so that we will be able to deliver our mantra - Follow Our Pace, Win Your Race. Cheers!

Distance: 23.92km__Time: 2hr10min__Pace: 5:26min/km

Team FatBird Photo SlideShow

Team FatBird Marathon Pacers Training Session #12

Field Report By: FatBird Anthony

Team FatBird Pacers & Trainees

Its 3 weeks to D-Day. The weather this morning was immaculate...cloudy, cool, although slightly humid, and nowhere near the kind of air we find in overseas temperate weather. The Pacers assembled early to get fitted for their race day tops, and fortunately, most of them found the right fit...*phew*. Thanks to FatBird Terry and Esther who helped to coordinate the tryouts as well as pack the tops in proper packages according to Names and Pace Timings for a personalized print.

Section of Team FatBird Pacers

I gave a quick brief to the Pacers and runners about the 28km route before starting off towards NSRCC/Changi Coastal with my 4hr group. Ultra, Raven, Cheow12, Soloman, YN's friend, and 2 more were running in the 4hr Pace Group as we moved along at 5:30min/km average pace. I informed the group about our race day strategy and that we should attempt to keep to that 5:30min/pace for up to 21km, before slowing a little to allow for drift. With that, we should have a buffer of about 4min for the Pacees, providing a safe margin.

We reached 10km in 55min...hmm, not bad. We chatted less as the group strung along Changi Coastal stretch. There were so many faimiliar faces that my arms got tired just waving to them...haha. We turned at the 4th Shelter along CCR, 14km mark, still maintaining the 5:30min/km pace. It was great to see the 4:15hr, 4:30hr, 4:45hr, 5:00hr, 5:15hr and 5:30hr groups running to pace, and in bunches. With 3 weeks to go, the team is coming together and peaking at the right time...I am so heartened :)

When we got to the Sailing/Canoe Centre, it was near 21km and avg pace was about 5:33min/km...slight drift. I told Cheow12 that we could afford to average out to 5:40min/km pace after that. Ultra took a pitstop at the toilet, and Raven continued with Soloman slightly behind. Saw the Too Family training hard and looking good for race day. David Tay and TriFam Pacers were out in force, putting in some good paced mileage. When I reached 26.5km, I took a walk break to wait for the rest to come closer....until about 5:40min/km pace before I finished off the final 800m. It was refreshing to have 3 cups of iced-cold 100plus, thanks to Ultra, Niwas, Esther and the drinks support team.

The 4hr group came back within 5min of my finish...safe zone. Terry reported that all the Pacers were fitted. I had a good time handing Alber, Freddy and Deep their training gear and shoes. The rest of the Pacers got water bottles to help them collect rain water....haha. We took some nice group and Pacer photos, before I gave a briefing to the Pacers on the training schedule for the next 2 weekends, the final week's SCSM08 route recce run, as well as carbo-loading session on Dec 5. Then I handed out the Group Leaders' caps to the leaders as a symbol of their leadership as well as wearing those caps to be visible on race day to Pacees. They were pretty excited and happy with the colours of the gear and caps, although some found extra fascination with the colour of the water bottles...haha.

Overall, it was a good paced run for me and I can say for most who attended. The Lunar Racer I had on served me well, especially with a thinner and air-ier pair of socks. I will likely wear the Racer on race day for its sheer lightness and vibrant colour...hehe. A light drizzle came after the entire run, as we proceeded to wash up. I went with one group to Old Airport for my favourite Lor Mee, while another group went to Telok Blangah for Scissors Curry Rice....sinful, but well deserving carbo-reloading after a long distance run :)

Photo Slideshow

Marathon Training Tip: Tapering

This week, we have Jonathon Fong, Exercise Consultant @ Racers' Toolbox (http://www.racers-toolbox.com/) to share with us his marathon training tip on Tapering.


What is tapering?

Tapering is just a fancy word for “rest”. It is the rest that the body requires after all those months spent training for the upcoming marathon. Training for a marathon requires a significant amount of distance to be run, and this accumulates as stress on your body. So the further the race distance is, the longer the tapering period should be. Ideally the tapering period for a marathon should be anywhere from 8 days to 2 weeks before your race.

Why is it important to taper?

Tapering is important mainly because you want your body to be in the best possible shape when you stand on the starting line of the marathon. “The best possible shape” means that you are physically prepared from your training and that you are also physically rested and ready to take on the race that lies in front of you. You definitely want to be in a position where you have had an extra day of rest and being a little bit more fresh; than to have done an extra day of training and feel flat on your back at the start.

How do you taper correctly for your marathon?

The basic idea of a taper is to decrease volume while maintaining or increasing intensity: more quality, less quantity. Your body remembers the distance very well, but it tends to lose its ability to cope with intensity fast. Do remember that intensity is a relative term. Intensity refers to the pace you will be running at on race day and not anything faster than that. A marathon is not a ‘fast’ event. Most tapers involve a 40 to 60 percent reduction in peak training volumes in the final week before competition. The last week, especially, involves low volumes and little speed work.

In the last two to four days, there is little or no training, and any training is low intensity because this is the time for athletes to rest. The key during your taper is to listen to your body. Be aware of anything that starts to hurt, and do not allow yourself to become overly fatigued.

Another benefit of a tapering period is that you will have more time to be able to start focusing on other key components to running your race such as your mental and nutritional preparation for the marathon. On a final note, there are many different ways to taper and it takes time to find one that suits you. Only through trial and error will you be able to master this, so adjust and modify it as you see fit. While tapering strategies are usually effective at improving performance, they cannot be expected to work miracles.

About Jonathon Fong
Jon Fong - Director, Sports Science (www.racers-toolbox.com)
Jon is one of a handful of qualified sports scientists in Singapore and has been in the triathlon scene for the past 14 years. Starting at the age of 14, he has represented the country as a national athlete in numerous international triathlon events. Many of these events include the ASTC Asian Cup circuit, Asian Championships and World Championships. Jon was awarded the Singapore National Olympic Council (SNOC) Meritorious Award from 1996 to 1998.

With a keen interest in sports science, Jon pursued a degree in Kinesiology at the University of Southern California and a level one certificate from International Society of the Advancement of Kinanthropometry. Under the Singapore Sports Council's Programme for Elite Athletes Career (PEAC), he has since worked with junior national athletes at the Singapore Sports School as a sports scientist. His work has helped to develop many elite athletes that currently represent our nation at major games and international competitions.

HIGHLIGHTS

• Sports scientist with a degree in Kinesiology from the University of Southern California
• Ex-national triathlete for team Singapore
• International Society of the advancement of Kinanthropometry (ISAK) level one certification
• National Coaching Accreditation Programme (NCAP) theory level two certification
• International Triathlon Union (ITU) Competitive Coach level one certification
• 14 years triathlon race knowledge and experience

15-Week Marathon Training Programme: Week 13

Week 13

Marathon

Mon 17/11: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 18/11: 7-10km
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 19/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 20/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs. / Lunar Trials With Team FatBird

Fri 21/11: Rest.

Sat 22/11: 5-7km Easy Run OTOT

Sun 23/11: 24km @ Pace, ECP, Playground @ Big Splash Meet 0645hrs.



Note: Please look out for Team FatBird pacers at the meeting point.

Half - Marathon

Mon 17/11: Rest

Tues 18/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 19/11: Cross.

Thurs 20/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs. / Lunar Trials With Team FatBird

Fri 21/11: Rest.

Sat 22/11: Easy Run.. 5-7km ..OTOT

Sun 23/11: 20km Pace, ECP Playground @ Big Splash, Meet 0645hrs.

Note: Please look out for Team FatBird pacers at the meeting point.

15 Week Training Programme: Week 12

Week 12

Marathon

Mon 10/11: Rest / Cross (5 - 10km for those who choose to run - Option: Changi Business Park, 1815 hrs. Meet at "The Signature")
Do this or Wednesday.

Tues 11/11: 7-10km, with at least 4 x 1km Tempos.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 12/11: Rest / Cross (7 - 12km, International Business Park, Atrium. 1800 hrs.)
Do this or Monday.

Thurs 13/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs. / Lunar Trials With Team FatBird

Fri 14/11: Rest.

Sat 15/11: 28km @ Pace, ECP, Playground @ Big Splash Meet 0645hrs.

Sun 16/11: Lunar Trials with Team FatBird, 15 - 20km @ Pace, ECP, B1 Carpark Meet 0700hrs. .

Note: Please look out for Team FatBird pacers at the meeting point.

Half - Marathon

Mon 10/11: Rest

Tues 11/11: 7-10km with at least 3 x 1km Tempo.
River Promenade (Meet at FatBird statue), 1815 hrs.

Wed 12/11: Cross.

Thurs 13/11: 7-10km, River Promenade (Meet at FatBird statue), 1815 hrs. / Lunar Trials With Team FatBird

Fri 14/11: Rest.

Sat 15/11: 20km Pace, ECP Playground @ Big Splash, Meet 0645hrs.

Sun 16/11: Lunar Trials with Team FatBird, 15 - 20km @ Pace, ECP, B1 Carpark Meet 0700hrs. .

Note: Please look out for Team FatBird pacers at the meeting point.

Know Your Pacers Part 4: 5hrs 15mins and 5hrs 30mins Pacers

The team comprises of: Chantelle Wong, CK Tan, Terry Ang and Edwin Low (Previously 5:00hr)

Chantelle Wong

"Running was never something I thought as being 'girly'.

Until, I took part in my 1st 10KM run in 2004 – the KLIM. From 10km to 42km….and now I am hooked! Running isn't just for the guys – it is definitely for gals.
Am I nuts? Probably. But am I motivated? Definitely! Running has mysteriously made its way into my daily life and weekly routine. Putting my finger on what it is that makes me love pounding the pavement, waking up at 5am to train is hard – accomplishment, finding that higher state of mind when distance is just a number, testing and pushing yourself to the limit, being in the company of like-minded similarly driven runners…

Running has given me a whole new bunch of friends who have become an important part of my life – my motivators and sifus, who help me with pace and long distance running.

Yes, running is a commitment (kind of like a relationship really, you have to work at it you know). But it's a commitment that honestly, I don't mind making. Okay, sometimes at 6.30am, when I'm running around ECP, I do think about why I'm doing it. Or when I give up Friday and Saturdays out…
Is it worth it? Yes, it is worth it all!

Sure, sometimes, you stop to wonder: why do I run?
And the answer always comes back: I just do.

The team comprises of: Nicholas, Beverly, Esther and Terence

Beverly

My marathon journey started 3 years ago when I realized I need to get in shape and better health. I started off with short runs of 3km, then 6km and finally 10km. I participated in some of the women's 5km and 10km races, and the running bug stuck with me.

I enjoy running as it brings lots of benefits to me. I am more alert and I rarely fall sick. The FatBird training run and I-Runs of which I had the pleasure of joining, have certainly helped me to be more prepared (mentally and physically) to complete a full marathon. I have participated in 2 marathons, a number of half-marathons and 10km distances.

All my efforts have paid off when I did my marathon PB of 4hr28min at the ChunCheon Marathon in Korea. I hope to be able to share some of my distance running experiences and win together with the 5:30hr Pacees at the coming Standard Chartered Marathon.

Terence Teo

I started running in September 2007 with the goal to lose weight and stay healthy. Back then, I am often known as a Fat Boy in the family as I weighed closed to 80kg but with discipline and detemination, I took up the challenge to lose weight and eventually shed of 20kg by February - March 2008. I am not fat in the past (and in actual fact I have a very small bone structure) but after I started taking medication for treatment of a birth defect, I started putting on weight and days in the army didn't really help either and thus it lead to the ballooning of a fat boy. However, I am not giving myself any chance to go back to the me I used to be. It is no longer about losing the weight but enjoying my runs, enjoying the times when we are all running together and more importantly staying healthy.

I constantly remind myself of the tough times that I had gone through to be what I am today and I will never give running up. So come race day, follow my team members and I as we cross the finishing line together: You, Me and Us for 5.30! Never Give Up!



The team comprises of: James Lua, Rosalind Yap, Weison and Joe.

Rosalind Yap

I love running. I love the feel of warm breeze caressing my face & hair as I surged forward. I love the feel of my heart pulsating with every heel strike, every breath drawn. I love the natural high after a long & good run. Running is my passion and my stress-reliever. I have been running since 1995 and ran my maiden marathon last year at the Standard Chartered Singapore Marathon under the guidance of my dear friend and coach, Ronnie.


To me, training season is always filled with a sense of purpose and esprit de corps, for that is when runners put in the hours and effort, and forgo their beauty sleep to train hard in the wee hours of the weekend mornings. Not to mention also, all that running puts a healthy glow on your skin and shaves off some years off your countenance! (better than SKII does!) Having also ran countless 10km(s) & 21km(s), I thought it’s time to help others attain their goal of completing their race in good time. Half-marathon is a good starter to the novice runner who wishes to complete a full-marathon eventually. Come follow our pace and win your race! All I want to say is “Enjoy your run, listen to your body!” Run safe so you can run longer!

Lim Weison

I started running seriously when I was in JC 1. Took the unorthodox route of joining track and field even though I had no prior experience in the CCA. The going was tough in the beginning, but I gradually started to enjoy the training sessions and the post-workout high.

I did my maiden half marathon at this year Army Half Marathon as a challenge to myself to complete it. Before that, the longest distance I ran was only 10km. In order to become a better runner, I have always ask myself: 'Can I give more?'. The answer is usually: 'Yes'. As a pacer for the half marathon, I hope to be able to inspire people to achieve their personal best in the half marathon.

2008 Chosunilbo Chuncheon Marathon Review

Field Report By Fatbird Anthony

Race Pack collection was a breeze. By just entering our surnames into the computer, the Organizer was quickly able to retrieve our full names and pre-packed race kit. In there was the bib no., ChampionChip and a unique ASICS sleeveless running sports jacket. Saw many of the local running groups collecting their race packs too....and they mostly look like very good distance runners.

It was a bright and sunny morning. We put on our long tops, with another running singlet, and track top to meet up with DO, Half-Timer at the lobby. Ripley, Vincent and another friend went separately to the race site at ChunCheon Stadium. We were surprised to see the blazing sun, and the weather getting warmer. I decided to don just my short sleeve FatBird red top with 2XU long tights. Bev was snug in her pink Nike long-sleeve tops, with a runaholic singlet, and a Nike ¾ tights.

Baggage deposit was a cinch, and the helpers were very friendly. We all gathered around the warmer at the information counter, and there we met Woodstock, Ripley and Vincent. We could see the runners gathering at their respective pens based on their marathon PB timings, and the Pace Groups were all decked out in colourful balloons designating 3hr-5hr groupings, with 10min intervals. It was impressive to see the 3hr Pace Groups...wow, these guys must be running an easy sub-3hr marathon to be able to Pace comfortably in that grouping.

DO and I went to Pen ‘D’ for runners in the 3:42-3:53 grouping. All the runners were gathered round the track of the stadium. After some exercises, the individual Pens were flagged off 1 group at a time. By the time my Pen went to the starting mat, 5min had elapsed from the gun time. Beverly was all excited as the cut-off time for this marathon is 5hrs...those who do not make the cut will be hauled up the bus...*sweat*. I started my Garmin 405 with the timing and Avg Pace on...I was hoping to reach a 5:10min pace for a 3:40hr timing if possible. Most of the runners had their gloves on, including me.

The first 5km was a gradual up-slope, but I was more affected by the chilly winds as it was my first experience running in much cooler weather than the hot, humid conditions back home. My throat was dry, as I trotted along at 5:20min pace to get warmed up. I could see the 3:40hr pace group in the horizon, and I got into a steady pace to enjoy the scenery. 

After getting warmed up, I felt better, and decided to pick up the pace. The scenery got better as we run around the lake and dam. It was a sea of people throughout the whole run, and all looked very ‘seasoned’. I noticed there were few ladies; maybe because of the ‘only full-marathon distance’ offered, and the cut-off of 5hrs (it has been changed to 6hrs cutoff since 2010)?

I enjoyed the scenery as I recalled various parts of the course where the ‘Marathon Boy’ went through. It was really scenic, and the weather was cool in spite of the blazing sun. However, parts where there were no sun were a tad chilly. The gloves I had on were really useful. The SpeedCage racers were taking in the impact of the hard and cambered rolling hills as they meandered around the lake. Feeling quite good, I went into a 5min/km average pace after the 15km mark, and subsequently ran ahead of the 3:40hr pacers. Around the 20km mark, I finally spotted DO....he went into a blistering first half, and was slowing a little due to the impact of the hard ground on his knees. I continued on my 5min pace as I ventured towards he 3rd quarter of the marathon. As it was noon, the sun was really beating down on us. The local Korean runners were feeling the heat, and it did not help that the water points were 5km apart.

At 28km, my left sole felt a tingling sensation, and then my right sole. It was the pounding on those hard flooring - and my lightweight trainers did not offer that much cushion for the distance. I tried to focus on the beautiful scenery at hand, but my feet were hurting. By 30km, I could feel blisters forming in both my soles...ouch! A quick check on my 405 showed that I had slowed to an average 5:02min/km pace. Knowing that it would be difficult to go for a 3:30hr finish (my Boston Qualifying time), I decided not to push too hard for fear of getting cramps or even having my soles ‘burn up’...yikes! The parts where we ran into the farmland and countryside were COLD, with rather high-speed chilly winds...some runners were bending their heads down and facing the challenge head-on. I decided that I had better not stop there to walk or stretch, since the cold winds would ‘freeze’ me.

By 35km, I could feel the burning sensation on the soles of my feet. I slowed down the pace to take some 'heat' off the soles. With 7km to go, my average pace was down to 5:04min/km. Some of the runners were getting cramps and medical attention; others were walking and braving the heat and the exhaust from the cars along the highway. The earlier 30km where the entire roads were closed was sorely missed then. I decided to take it a km at a time from the 37km mark. I knew that I would do a sub 3:40hr, but not so sure if I could push for a 3:35hr finish. Nevertheless, I pushed on....with the blisters forming, I could only run more gingerly.

Then it was 2km...a lot of supporters lined the streets offering drinks, support, and song & dance to cheer the runners. I managed a friendly wave back to acknowledge them for their enthusiastic support. I picked up speed for the final 1.2km. As we ran into the stadium, the crowd was thick....giving a feeling like we were returning from an Olympics Marathon...hehe. I did the final lap round the stadium track to finish with my arms held up high for a 3:36hr official Nett Chip Time finish. The clock read 3:41hr as I ran through to rousing cheers of the crowd, photographers snapping finishing photos, and mini-skirt gals handing out finisher medals. It was a nice experience, one which I will cherish for some time to come.

I immediately went for 3 cups of Pocari Sweat, and collected my goodie bag after returning the ChampionChip. Since none of my running kakis were back yet, I went around looking for the medical tent for treatment of my blisters. Along the way, I was asked by a screaming man to help him with his cramps. I spent a good 10min tending to the poor guy, before the medical personnel came. DO came along too, and we proceeded to the finishing gantry to wait for the rest to finish.

We waited in anticipation and soon saw our gang finishing....Vincent in about 4:15hr; Beverly made the cut with a very good time of 4:28hr; Woodstock finished in 4:31hr; Half-Timer did 4:47hr and Ripley completed in 4:59hr. All did well to complete within cut-off time, and Beverly was especially pleased with her run. My Garmin 405 recorded a total distance of 42.29km...hmm, quite an accurate course, factoring in the slightly longer distance around the cambered roads I took.

As we left, the place was still abuzz with activity of many vendors hawking their sports wares, the sponsors giving product demonstrations. There were still runners completing their runs, although we were not sure if they would be given medals after the cut-off. 

As we took our long walk to the taxi stand, we exchanged stories and experiences of the challenging but scenic race route, the good organization of the whole event, the great km distance markers, the heavy grunting of the Korean runners, the interviews of runners conducted while they were on the run, and the lots of goodies that were on sale at the race site. It will be one good marathon experience, and I would surely recommend it to runners who would want to do a Asian Marathon to try the ChunCheon Marathon.