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okw

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About okw

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  1. I hope if SCSM does get to be one of the WMMs, organizers will at least allocate significant number for local runners without the need to ballot. For sure there will be more overseas runners, especially those chasing to be the 7 stars finishers.
  2. I'm guilty as charged.... For hard and track workout however, I will do at least a basic set of dynamic stretching and warm-up. For longer low intensity run, I'll let first couple KMs be my warm-up and gradually speed up to target pace.
  3. There's still plenty of time for you to recover, most importantly you didn't get injured, I hope. Get well soon and continue your regime
  4. Because you will then buy more mah... haha. Anyway, the frequency of consumption should depend on individual, the level of exertion and several other factors. Should not be a magic range of numbers. On the subject of "Hitting the wall" or "Bonking", I believe many of us mistaken extreme fatigues or cramps as hitting the wall. Bonking's widely accepted definition is "the near-complete depletion of glycogen stored in the muscles and liver". Our brains simply cue us to shutdown and not exert anymore. It's usually quite sudden and one will definitely know it (eventually) when it happens.
  5. What are the symptoms you had when you consume more?
  6. Energy gels do help if consumed appropriately. Few other things need to be in place during the race too. Hydration, pace strategy etc.
  7. I still remember last year, the segment before going up the highway was stuffy and humid. Air is better up there. I reckon as it is more open, it'll cool down faster as well. The faster runners will help us absorb the heat
  8. The first hour or so will be running towards the setting sun. The Sheares slope remains a killer feature. Hahahaha
  9. I don't really plan on doing much specific acclimatization, 6pm and 5am long runs are huge part of what I do all year round. You are right though, the crowd will increase the temperature and humidity. Though the later part of the route where runners are more dispersed, it shouldn't add on too much. This year though, I am doing a lot more slower long runs as part of the aerobic base building. Strength and higher intensity/speed workout will start next month.
  10. The change from a dawn-morning race to a dust-night one will affect significantly some runners' strategy. Mine as well. For previous SCSMs, many had the "clock-more-miles-before-it-gets really-hot", and then leave it to fate when the sun reveals itself. Negative/neutral splits were rare, especially for non-elites. For this year's edition, I would be very conservative for the first 10-12km depending on the heat/humidity, knowing for sure it will only get cooler for the remaining route. Ideally attempting a negative split.
  11. I'll highly recommend you do this. It's an evening race and 6 weeks before SCSM. Almost ideal :)
  12. And now a new 32km category is added. https://www.spacebib.com/events/view/sg-run-2019-471
  13. What I was trying to highlight is, there are many ways to plot. Following the middle of road/lane tends to give a longer distance than what most runners will run. Most of the numbers I see in Strava fall within 20.4 to 20.8km. I guess it's quite reasonable the official one is very close to 21km.
  14. No leh, mapometer didn't say 21.1, it depends on how one plots it. I didn't participate in the race so I can't comment much. I did however plot one based on the official route map, multiple Strava activities and my own knowledge of various segments. It turns out to be about 20.7km. Those interested can view it here: https://sg.mapometer.com/running/route_4904351.html
  15. If one knows how GPS works, it's not surprising to know the discrepancies. In a highly built-up area, especially in downtown Singapore with lots of high-rise glass towers, GPS signals get bounced all over the places, causing perceived surges in speed and jagged lines. Many runners get their 1km "PBs" due to this, myself included. For sharp turns or u-turns, most GPS watches will not be able to "fill up" the gaps in between the data points. With a very cloudy sky and we have fewer satellites to lock on to, resulting in inaccurate positioning.
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