Shanghai Running Q1 Magazine volume 1, Q1 2014

Issue 1, Quarter 1 2014 Take Our Quiz Gucun Park Race Review 2014 Race Calendar Training for Strength & Speed Wild Swimming Free Races Profiles Angkor Wat Half Marathon And much more... FREE RACE FEES FOR 1 YEAR SEE PAGE 3 Shanghai Running, We Run Shanghai Copyright Shanghai Running 2013. www.shanghai-running.com 1 Copyright Shanghai Running 2013. www.shanghai-running.com

Shanghai Running, We Run Shanghai Contact Us: Shanghai Running Ltd Suite O, 15th Floor, Hengji Building 99 Huaihai Road East, Shanghai. 200021 [email protected] www.shanghai-running.com Subscribe Today: If you would like to subscribe to our free quarterly newsletter, e-mail: [email protected] Message From Team Shanghai Running 3 Andreas Schmidt, Mark Woodward, Mike Morris Bob Garner and Noureddine Sahibi Send Us Your Comments: Shanghai Running Race Calendar 2014 5 Feedback helps us to make the best Gucun Park Race Report 6 possible races and apparel, so please feel Mike Morris free to send any feedback to: Suzhou 10k New Years Eve Race 2013 9 Roni Kauri [email protected] Why runners need Strength Training 10 Victor Rowse Editorial Team: Speed Training, why we do it 12 Mark Woodward Neil Fraser Mike Morris Profiles, Runners and Volunteers 13 Mark Woodward Contributors: Quiz 15 Roni Kauri Victor Rowse Ray Heraty Tori Widdowson Raleigh Challenge 16 Mike Morris Bridget Waters Ray Hearaty D.S. Zara Dang Wild Swimming 19 Neil Fraser James Mcleod Tori Widdowson Mark Woodward Hangzhou Mountain Marathon 21 James mcleod Photography: Shanghai Marathon 22 Photos in Sport Mike Morris Angkor Wat Half Marathon 25 Design: D.S. Mark Woodward Copyright Shanghai Running 2013. www.shanghai-running.com 2

Message From Team Shanghai Running December 2013 Welcome to the first edition of the Shanghai Running quarterly magazine. The aim of this, and future publications, is to keep all of our competitors up to date Mark Woodward with what we have planned for your entertainment, reviews of what we have done, and hopefully to use as a forum for you to express your views to the rest of the Running Community. As you know, Shanghai Running has always been about uniting runners and the running community so why not write in to us with your stories. If you, as a runner, would like to send in your latest race reviews, photo‟s, running questions, running ideas, well...whatever really, we will award once per issue, a free, annual entrance pass for all of our races. That‟s right, if we choose your article as the winner, you get a full 12 months of Shanghai Running races, shirts, goody bags and more fun than you can shake a bladder pack at… We have been running this contest over the last few weeks and we would like to say thank you to all of our contributors and especially to Ray Heraty, whose moving piece on his attempt to conquer the Raleigh Challenge 78k race in Hong Kong, has taken the prize, congratulations Ray. This is an ongoing contest, so please submit race reviews, running stories, favourite routes etc to us at [email protected]. We have a lot of excellent articles in this edition including pieces about speed training, strength training, wild swimming, recipes and much more, but if there is anything you would like us to add, again, just let us know. We have a lot planned for 2014, including a brand new website (yippee I hear you say), the new Park Race Series, track events, trail running races and much much more. Please keep checking our website, Facebook, Twitter and Google+ accounts for further updates. Keep on running… Mark Woodward Shanghai Running, We Run Shanghai Copyright Shanghai Running 2013. www.shanghai-running.com 3

Shanghai Running 2014 Park Race Series Binjiang Forest Park February 22nd 2014 Registration Opens January 9th Visit www.shanghai-running.com Shanghai Running, We Run Shanghai Copyright Shanghai Running 2013. www.shanghai-running.com 4

Races Shanghai Running, We Run Shanghai The planned races for 2014 are listed below. If you don’t see your race listed, it’s because we don’t know about it, so contact us at [email protected]. Race schedules are subject to change so the best way to keep informed is to register for the newsletter on our website www.shanghai-running.com and we will send you regular updates. Shanghai Running Race Calendar 2014: February 22nd Cross Country-Park Series Binjiang Park Junior 5k, Adult 5k & 10k Races March Track Meet TBA 3000m-10000m Track races April 26th Trail Race Suzhou 12k, 18k and 27k Junior 5k, Adult 5k & 10k June Park Race-Park Series Gucun Park Races & Half Marathon July Summer Fun Run TBA Various Junior 5k, Adult 5k & 10k September Park Race-Park Series Gucun Park Races & Half Marathon Planned 10k, 25k October Trail Race TBA & 50k Ultra Junior 5k, Adult 5k & 10k November Park Race-Park Series Gucun Park Races & Half Marathon Other Races 2013/14: December 31st Half Marathon Suzhou [email protected] March 29th 18k Trail Run Moganshan www.transition-events.com April 12th Mountain Marathon Hangzhou http://ms2s.dk/hangzhou- mountain-marathon/ April 26/27 Open Swim Moganshan www.transition-events.com May 17th Great Wall Marathon Beijing http://great-wall- marathon.com July 5th Genghis Khan Marathon Mongolia http://www.nordicways.com/ http://ms2s.dk/hangzhou- November Mountain Marathon Hangzhou mountain-marathon/ http://www1.shmarathon.com/ December Marathon Shanghai en/home.php  Please note that race dates and locations are subject to change.  There may be more or less race throughout the year  Shanghai Running also promote other races which can be found on our website. Copyright Shanghai Running 2013. www.shanghai-running.com 5

Race Review Shanghai Running, We Run Shanghai November 9th, Gucun Park Race Report: By Mike Morris Record turn out at Gucun It was also good to see so many of you testing out the new Shang- hai Running shirts during the race. We designed the shirts our- selves and spent more time and investment to have a higher qual- ity running shirt with little additions such as the zip pocket, so November 9th 2013: we hope you liked the shirt. The half marathon runners went off first at 9 o‟clock, quickly fol- With us is the midst of the autumn marathon season the scene lowed at 5 minute intervals by the 5km junior race; the adult 5km was set for us to add a Half Marathon to our regular 5km and 10k format. Our thinking was that a half marathon could be a good race and finally the adult 10km race. warm up race for the upcoming Shanghai Marathon. The number of runners who entered showed it to be a popular addition. Our The junior race finishes first and was won by 12 year old Luke original half marathon course was a 2 lap route but this was soon Sena in an excellent time of 22:24, followed by Leonardo Rizzettol nd scuppered when we realised that the Children‟s zone in the mid- in a closely fought battle for 2 place in 22:54 with Alexander dle of the park would have to be off limits. We could hardly have Reichert just edged out into third in a time of 22:57. Lydia Kauri the half marathon runners halted mid stride by the children‟s train again won the girls race in an excellent time of 24:26, with Willa that circles the Children‟s Zone. So a different 3 lap course it Hart in 2 place in 25:09 and a little further back in third place nd would be. was Yi Shen finishing in 27:43. After a few trips to the park working on the route and measuring the course we had an accurate 21.1 km 3 lap course. The addition of the half marathon also meant that the 5km lap had to be altered The ladies were dominant in the adult 5km race with the first two slightly from the last time. But we hope you liked the change, we ladies putting in outstanding performances, Hsin Lin 21:03 and nd st thought it was a little more scenic weaving through the sunshine Christine from Zumba 21:50, and finishing 1 and 2 overall. rd lawn. With the 3 place lady Kathy Ofsthun bringing up the top 3 The lead up to the race day was marred by very bad air quality and places , finishing in a respectable time of 23:00. The first man many registered runners did not attend on the day. However, on Richard Grams finished 3 overall in a time of 22:01, just pipping rd the day of the race the air quality was fine and the weather was Steven De Souza in unseasonably hot, 26 degrees with blue skies and calm conditions. the exact same time Pictures: This was in stark contrast to the next day when the temperature 22:01. Simon Lance Top left: Gucun Park November 2013– Start of rd had dropped back to a more normal 16 degrees. was the 3 man to the Junior 5k race. finish not far behind Top right: Gucun Park November 2013—Start of The races were set to start at 8.30am but we had more runners in a time of 22:16. the Adults 5k Race turn up on the day to register than we anticipated so the start was Opposite bottom left: Female winner Half Mara- delayed until 9.00am. In the meantime, Zumba Shanghai did a thon-Eleanor Williamson great job again with the pre-race warm up with their brand of Opposite top right: Male winner Half Marathon high energy exercise. They certainly got people moving and we Eduardo Tagle are glad to see that so many of you joined in and enjoyed it. Photo’s by Photos in Sport ©2013 Copyright Shanghai Running 2013. www.shanghai-running.com 6

Race Review Shanghai Running, We Run Shanghai Record turn out continued... There were some excellent times posted in the adult 10km race with the first 4 men finishing under 40 minutes. Scandinavian st runners dominated the 10km coming 1 in the male and female category. In the men‟s race Erik Rosenborg won convincingly in a nd time of 37:13. There was a good battle for 2 place between Tirthanker Datta and Mark Havenhand. Mark was ahead early on nd but Tank caught him and pulled away strongly to finish 2 in a rd time of 38:25 with Mark finishing 3 in 39:02. Finally, a mention must go to Shenk Jonas who rounded off the sub 40 runners in a time of 39:59. Katrine Amtkjaer put in an excellent performance to finish first th lady and 7 overall in a time of 43:47, she was pushed hard by nd Amanda Nygaard who finished 2 in 44:32. Bridget Waters fin- ished 3 in a time of 45:56 showing her class by narrowly beating “Eduardo Tagle pulled away rd th Kimiko Taniguchi 46:06 who finished in 4 place. The final race to finish was of course the half marathon. Eduardo from the field to finish strongly Tagle pulled away from the field to finish strongly in an excellent nd time of 1:27:33. The was a close tussle for 2 place with Joe Keta- in an excellent time of 1:27:33” rus coming home in 1:29:30 only 10 seconds ahead of William rd Marks who was 3 in 1:29:40. But all should be proud of them- As well as fruit and water available on the day, food was also pro- selves to finish under 1 hour 30 minutes in what proved testing vided in the form of oysters from our sponsor‟s at the Oyster conditions due to hot weather encountered on the day. House. We hope you enjoyed them! We received some really positive feedback after the race and since, There was another really good battle in the ladies race. Eleanor Williamson proved just too strong for Siobhan McHugh. They so we are really glad that so many people had a good time. were running neck and neck at one stage but Eleanor managed to We also have a lot of people to thank for making the race possible. st open up a gap and pull away on the final lap finishing 1 in a bril- We would like to thank all our sponsors and partners. These are th liant time of 1:32:21 and 6 overall. Siobhan finished strongly com- Oyster House, Prime Fitness and Spinback Fitness for providing th ing home in an excellent 1:33:03 and 8 overall. Moira Lowe the prize vouchers. Additional sponsors, Assured Alliance, rd sprinted home in style finishing 3 in a time of 1:40:50. Walton, Prestige, Fine Foods and Global Wealth Management Award ceremonies were held and prizes were awarded for the top Ltd, plus Zumba Shanghai for the excellent warm up and sponsor- ship. 3 male and female runner‟s in each race, with the race winner‟s Thanks to Shanghai Tri Club, Prime Fitness and Spinback Fitness also each receiving a trophy. Thanks to our master of ceremonies for helping as bag pick up locations. Dave Earl for doing a great job. Thanks to Landseed International Hospital for providing the medical support. Thanks to Gucun Park and in particular, Wang Yafen and Dou Ya Nan for their co-operation and making the park available. Thanks to our friends in the media at Shanghai Family, City Weekend and Timeout Shanghai for helping promote the event this time. Thanks to Anna for designing the fantastic running shirt. And thanks to Nick, Sid and Lee for your continued support. Also, thanks to all our volunteers. The student race marshals from Donghua University and our additional volunteers, many who are fellow runners and friends, who gave up their time to be there. Without them the race would not be possible. Finally, thanks to you for coming along and running in our events. nd Our next cross country event on 22 February in Binjiang Forest Park, Pudong and we look forward to seeing you there. Keep Running, Michael Morris, Race Director Copyright Shanghai Running 2013. www.shanghai-running.com 7

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Races Shanghai Running, We Run Shanghai December 31st New Year Eve Run: By Roni Kauri 8th Annual NYE Race December 31st 2013: The Suzhou New Years Eve 10k race is an annual non-profit race to get laowais (foreigners) on the move and later to get locals and laowais to join in one event. It all started as an expat only run with 36 runners (over 30 Finns and still the biggest laowai nation- ality..) to grow to the current event of over 100 runners with more than half being local Chinese. With the location and the manual timing restrictions, this is more or less the maximum we can take, says Roni Kauri, race Director. Reason to set up a race for me, says Roni, was to win one, but seri- ously, with so few races in Suzhou this was something people were crying out for. Over the years, the level of runners has in- creased and we have had several 34 mins finishing times already by Chinese and also one Italian guy. Last year I came up with the Masters category for oldies of 40 yrs and up to give the rest of us a fighting chance. The course is fast A to A going through the Li Gong Di with the lake on both sides of the runners. Sate and time of the races has been planned to serve the lao wai set-up of the calendar NY, to give time to people to get to their NY celebrations thereafter. As Cormac Delahunty, 3rd place 2011 put it, “The New Year’s Eve run is a well organised event that offers runners a rare chance to race around the streets of SIP. The beautiful course combined with the festive atmosphere and generous prizes makes it a perfect way to end the year!” In addition to be the oldest and best NYE run in China, we provide relaxed atmosphere, medals, refreshments, trophies and lucky draws. Plus of course. Shanghai expats are more than welcome to join. Location is in Singapore Industrial Park, so it is a quick jump of 1 hour or so by car. For more information email: [email protected] Pictures: Photo’s by Photos in Sport ©2013 Copyright Shanghai Running 2013. www.shanghai-running.com 9

Training Shanghai Running, We Run Shanghai Why Runners Need Strength Training: By Victor Rowse Even for „motor geniuses‟ who can get away with heavy mileages \"Victor is a fitness researcher and without developing muscle imbalances or weaknesses, strength General Manager of Prime training may be worthwhile due to the impact it has on the body‟s (www.primefitness.cn), a personal efficiency in using oxygen and energy. Whilst runners training training studio located in the heart of with long distances will generally exhibit high VO2 max, or maxi- the Former French Concession. Got a mal oxygen intake, efficiency of oxygen usage is best developed by activities which force the body to work in an anaerobic environ- question for Victor? Write to him at ment such as sprinting or weight lifting. Reducing the amount of [email protected]\" oxygen you need to maintain a certain speed means you will be able to sustain a faster pace for a longer period of time. A study that tested the effect of a lower body strength training program on elite runners found that they increased the amount of time they There are elite runners out there who have never lifted a weight in could run at their maximal aerobic speed by 21.3 percent. their entire lives. Runners of yesteryear in particular were not known for incorporating much strength training at all into their routines. So why bother? The primary reason is to do with injury prevention. As former medical editor of Runner‟s World, George Sheehan M.D. puts it, “One person in 100 is a motor genius,\" who doesn't have injuries. The rest of us need to strength train if we are to cope well with the particular demands and stresses of running as a sport. Two problems in particular stand out – firstly, unless you are sprinting, the natural running movement pattern will not take you into full hip extension (where your leg straightens fully to line up with your body). Over time, this can result in your glutes becom- ing underdeveloped in relation to the other major muscles in the lower body. The second major problem is that, as with other en- durance sports like swimming and cycling, the joints are prone to overuse injury due to wear and tear. Put together, these problems make running a risky business. Studies have documented that 60% of runners are injured in an average year with one running injury occurring for every one hundred hours of performance. Strength training helps improve structural fitness – the ability of your ligaments, bones, tendons, and muscles to withstand the Kettlebell Lunges impact from running. Since strength training exercises such as squats, lunges, and deadlifts work the lower body muscles through a complete range of motion, they also help to address muscle imbalances – both between muscle groups, and between Wont strength training make you bulkier and therefore a slower runner? Unlikely. As any bodybuilder will tell you, one of the pre- requisites of muscle building is putting the body into an anabolic state, which means giving the body plenty of rest and nutrition in order to grow after a weights session. Running places the body into a catabolic state, the opposite state of anabolism, which can degrade muscle and bone. In a review of the effect of maximal strength training in elite endurance athletes, researchers Aagaard and Andersen write that “concurrent training can diminish the muscle hypertrophy that normal occurs with strength training,” but increases in performance and strength are still observed. Strength training is not just for bodybuilders. It can help runners reduce bodyfat through boosting metabolism and insulin sensitiv- ity, improve speed, greatly diminish the chances of suffering in- jury, and is also perfectly safe for runners who don‟t want to gain muscle mass. Weighted Squats Copyright Shanghai Running 2013. www.shanghai-running.com 10

Shanghai Running, We Run Shanghai Copyright Shanghai Running 2013. www.shanghai-running.com 11

Training Shanghai Running, We Run Shanghai Speed Training, Why We Do It: By Neil Fraser Author: Neil Fraser, HeyRunning On&Off Track Manager & Level 4 HeyRunning Coach Contact: www.heyrunning.com Hey! Hope training, racing and general shape is GREAT! If not, that‟s okay too! Whether you‟re just starting out as a runner or now looking to take your training to the next level then a varied training program is key! One of the most important elements of your weekly schedule should be speed training! As a running coach, I‟m always hearing runners say, “I don‟t need to do speed training because I only run long distances”, sometimes this can be true for ultra-marathon runners, but for the majority of Examples of three key speed sessions: us introducing weekly doses of speed will get us to the finish line Pyramid: 600m *2, 400m *2, 200m *2, 100m *2. Rest: 45 sec- faster! onds - 1 minute after each interval As runners, while often being adventurous individuals, our train- Hill Sprints: 1minute up *8, 45seconds up *6, 30seconds up ing routine might become repetitive & chances are the majority of *4. Recovery is a slow jog / fast walk back to the bottom! us run on the same roads or the same treadmill at the same speed Tip: if you can‟t find a hill then use a long bridge! each time we train. Although this might be convenient & familiar, we‟re only using a small set of the same muscles & our training is Long & Shorts: Find a soccer pitch – run the long ends at not progressing. The training effect is minimal & we‟re not devel- speed & the short ends as a walk/jog recovery. Aim for 4 oping our potential as much as we could do! loops of the pitch before resting for 90 seconds and re- peating *4! Speed training for runners of all distance & discipline is abso- lutely essential! After all, speed work doesn‟t just make you run Now, lace up your shoes and get out there for some speed training! faster. It helps with your overall fitness, increases the range of Good luck with your training & hope to catch you for a run soon! movement in your joints, teaches your body to adapt to running The HeyRunning Team different speeds & the best of all…it will train your body to run harder for longer! Decide to leave speed training out of your HeyRunning is China’s largest international and Chinese running community weekly routine & you might question why your times aren‟t im- with weekly sessions in Beijing & Shanghai and up to three 8-week HeyRun- proving and why you‟re beaten to the finish line by your competi- ning Camps per year, helping you get in shape for races or back up & running tors! again! For more tips or if you want to join us for a run soon then check out One of the key points to speed training is to ensure quality not www.heyrunning.com or email [email protected] for more info! quantity! To give you an idea, speed training should not account for more than 15% of your total weekly mileage. So tally up your weekly miles & see where a speed session would work best! You‟ve already got a solid base of fitness – now it‟s time to sharpen up! To see an increase in speed, most runners need to improve their running stride, posture & technique as well as focusing on maxi- mizing the effectiveness of specific muscle groups! These are some of our favourite speed sessions – give them a try and you‟ll soon notice the shift in gear! Copyright Shanghai Running 2013. www.shanghai-running.com 12