Welcome to the 5th issue of Bangkok Runners Newsletter, May 2015

Sawa dee kaa New (and not-so-new) Members,

This issue is dedicated to all the runners, taking part in the tomorrow. Good Luck guys! Suanpruek10-Hour Ultra race

The purpose of this newsletter is always primarily to welcome new members who have recently joined us on meet-ups. We

would encourage all new members to join us whenever you would like some company on your runs. We always really

appreciate seeing new faces at our meetups.

Welcome all and please see the additional newsletters here: http://www.meetup.com/Bangkok-Runners/files/

Formed in 2012, Bangkok Runners organises, via meetup.com, a variety of different running events: park jogs, track

sessions, trail runs, city explorer runs, training runs and race meets, as well as social get-togethers; all aimed at getting

people out and running in Bangkok and beyond.

Happy Birthday Bangkok Runners - 3 this month!!

This month, we will be celebrating our 3rd

birthday with 3 great fun events, all scheduled on meetup and shown below.

Please join in the celebrations if you can.

May’s BIG Events:

Sunday 3rd

May Suan Pruek 10-hour Race, 10 hours, Bangkok

Sunday 3rd

May 1st Meuang Thai Talad Nam Amphawa Minimarathon, 3k/12.8k, Samut Songkran

Friday 8th

May Bangkok Runners 3rd

Birthday BEER RUN 2015, relay, Bangkok

Sunday 10th

May Run For Save Food, 5k/15k/30k, Bangkok

Sunday 17th

May Singha Bangkok 14k Run 2015, 7k/14k, Bangkok

Sunday 17th

May Preserve Hua Hin Green Run 2015, 10k/21k, Hua Hin

Sunday 23rd

May Birthday Relay & devil-take-the-hindmost Races, various distances, Bangkok

Sunday 24th

May Bangkok Runners 3rd

Birthday Treasure Hunt Run, free distance, Bangkok

Followed by Birthday Breakfast, cake and prize-giving (treasure hunt run)

Sunday 24th

May Hat Yai International Marathon 2015, 4k/10.5k/21k/42k, Songkhla

Sunday 31st May 64

th Anniversary PAT Mini Marathon 2015, 4k/10.5k, Bangkok

For details about joining these events, please check our meetup calendar:

http://www.meetup.com/Bangkok-Runners/events/. For a full race calendar (and details of how to register, results and

reviews) please check: http://www.runthailand.com/ Alternatively, http://www.jogandjoy.com/ and

http://www.forrunnersmag.com/events/index.php?language=english also have information in English.

This month, I am really very grateful to my two contributors, Seb and Kevin who very kindly answered my questions on

how they are managing, to different degrees, to turn their passion for running into their “work.” I know firsthand that it is

a challenge to combine your hobby with your job and even more so, to transform your hobby into your job. My husband

says the best way to end up with a million baht in the bike industry is to start off with 2 million!! But we have been living

bicycles for 11 years now, due to a little bit (!) of engineering savvy and a lot of cycling obsession.

I really enjoyed reading about Kevin’s running history in Khon Khaen and the start of his VitalThai business , and equally,

Seb’s background and experiences in trail running and the subsequent creation of Ultra Thailand Chiang Mai, an epic,

awe-inspiring running race from Chiang Mai to Chiang Dao this winter. I hope you will too:

Our Bangkok Runners: Interview with Kevin Van Campenhout

How long have you been running in Thailand?

I started two and a half years ago. The scale at 7eleven said 82kg, none of my pants fit anymore and I felt without

energy. On my first run, I was out of breath after only two hundred meters. A shocker, as I had played football my whole

life and used to run the 20KM of Brussels in 1h45 without specific training. I set a goal: the SC Bangkok Half 2012 in

under two hours. Which I achieved (1h59). I gradually changed my diet and lifestyle. And I kept running. Lost thirteen

kilos in thirteen months.

What has been your favourite race so far?

Until now I have focused on half marathons. I did Bangkok, Ayutthaya, Pattaya, Hua Hin, Khon Kaen, River Kwai, Angkor,

Chiang Mai, Sukhothai and Khao Yai. It’s difficult to pick a favourite, they’re all different. Khon Kaen is the only one that I

did three times. In the last edition I ran a PB of 1h27. I trained very hard for that, which made the race itself kind of easy

– as my target was actually 1h30.

I enjoy races where I get challenged both physically and mentally. Like the Hua Hin Heavy Half last year. Very hot and a

steep climb at the end.

A more recent one was the 25K ‘On The Rock’ at Phu Tubberg (Phetchabun). Not only my longest race ever, but also my

first trail race. I finished 7th in 2h39. But it was really brutal. The start was at a mountain top, so the ascent came in the

second half (980m cumulative elevation gain). The steep stretches damaged your muscles on the downhill and made you

walk on the uphill. I managed to trip and fall in the last 100m, as I wanted to sprint to the top. After the finish line my

legs completely cramped, I couldn’t stop coughing and I was kind of hyperventilating. Gotta do that again!

What race would you like to do that you haven't done yet?

I’m switching to longer distances. In Sukhothai I will run my first marathon. And I registered for the 50K Columbia Trail

Masters (Prachinburi) in August.

Two weeks later I will be doing the 100K ‘March of the Dead’ in Belgium. It’s a non-competitive walk/jog where you have

to do 100K within a minimum of 10h and a maximum of 24h. I’m targeting 10h. I’m also looking at (multi-stage) trail

races in Southeast-Asia for later this year and in 2016. Two longer term goals are running a marathon in under three

hours and participating in the Ultra-Trail du Mont-Blanc.

How did you get involved in VitalThai?

We started VitalThai.com late last year. I regularly saw people asking about energy gels on Facebook-pages and forums.

And I had difficulty sourcing sports nutrition myself. I thought it would be a good idea to start an online shop, catering to

the growing number of runners and cyclists. In the next couple of weeks we will be stepping up marketing. And we

continue to expand our product range. We ship throughout Thailand (free for orders above 1,000 baht).

What (not) to eat before, during and after a run, Kevin Van Campenhout A brief introduction to the do's and don'ts BEFORE Digesting food requires a continuous supply of blood and oxygen to your stomach and intestines. You can't expect your body to perform well, if it still has to digest a whole meal. It will protest through a variety of gastrointestinal discomforts. Consume a 300-400 calorie meal 2-4 hours before your run. Examples: oatmeal or pancakes with fruit & nuts, peanut butter sandwich, veggie omelet with toast, low-fat yoghurt with fruit, nuts & granola, multigrain bread topped with eggs, energy bars, a large fruit smoothie, etc. Avoid fibrous vegetables (broccoli, onions, beans,...), high-fat foods that are hard to digest (cream-based soups, burgers, fries, ice cream,...), spicy foods, caffeine and alcohol. On early morning training runs, you might prefer to get straight on the road with minimal fuss. To purify your internal system, drink at least one glass of water immediately after you wake up. You can also try a small snack with quick releasing energy such as dried or fresh fruit, nuts, seeds, a shake, an energy gel, etc. For training runs of less than one hour, you can consider going out on an empty stomach – but only if you had a carb-rich meal the night before. DURING If you run longer than 60-90 minutes, the glycogen stored in your muscles will get depleted. To keep those energy stores from running empty (i.e. hitting the proverbial wall) and to protect your body against muscle breakdown, you should consume carb-rich snacks. Examples: bananas, raisins, dates, a muesli bar, energy gels/chews, a carb-rich sports drink, etc. It is important to be (and stay) HYDRATED before, during and after a run – with a focus on electrolyte balance and replacement. An average runner should drink at least 0.6-0.9liter (20-30oz) per hour. The exact amount depends on fitness level, intensity and weather. AFTER So you crossed the finish line or made it back home. Great! But there's no time to waste. Your body needs essential nutrients to kick-start the repair process. You should eat within 20-30 minutes after your run. The sooner the better! Eating immediately after your workout, will also minimize muscle stiffness and soreness. Your post-run meal should consist of complex carbohydrates, protein and fiber. If you find it difficult to eat immediately after your race or training, try smoothies, fruit shakes, well-formulated recovery drinks, chocolate milk, soy milk, protein shake, etc. Avoid alcohol, as it dehydrates the body and disrupts muscle repair. Kevin Van Campenhout & Tuktik Khamdaengsai http://www.VitalThai.com [sports nutrition]

A Unique Race: Ultra Thailand Chiang Mai

The Quest for the Summit of Chiang Dao, with Sebastian Bertrand, Founder and Manager of Thailand

Mountain Trail

What inspired you to devise UTCM?

It started 2 years ago. I quit my job (as Product manager for outdoor brands) and I came to Thailand with the target to run

in the mountains from Chiang Mai to Chiang Rai. After one year of research to create a route, we ran it in one week with a

group of 5 runners: Chiang Mai - Chiang Rai (330k and 15'000m+). Here is the story of the project:

www.chiangmai-chiangrai.net.

It was so interesting and I had so much pleasure in doing it, so I decided to organize an Ultra. As I like to do unique things,

I wanted this race in the most beautiful and wild areas, I wanted it tough and with huge elevation. Ultra Thai Chiang Mai is

the result.

What can runners expect from the course?

It's a tough race, either the Ultra Trail or the Stage race. The elevation is very important, the ascents are long, some trails

are technical. For both of them, the 1st target is to finish. That's why there are some rules to enter the 2 races. I think many

people will be amazed by the difficulty because they are not used to it, especialy in Thailand. It will be an international race

with many runners from different Asian countries.

What was the biggest challenge throughout the preparation/organisation?

The 1st challenge was to find the route. It took 6 months to find many old trails previoulsy used by hill tribes. I went in

every village to ask local people to show me the trails between villages. I really wanted to go to the best areas, beautiful

and wild with different atmosphere : jungle, mountains, rice terraces, pine forest...

The other challenge is the same that every entrepreneur has to face when they set up their 1st "business". It was in my

case. It's very different to working for a company. You have to take the right decisions and believe in your project

everyday. It's important also to find the best partners and to work with the best people. They need to be in the same

mindset, to be passionate. I made many mistakes at the beginning. Hopefully, now I work with really nice people; it

changes everything. The last challenge is to convince administration to support the project. It's also very tough and it's

never over.

So far, what has been the highlight of your own running career?

I cannot say. There is no big achievement. Everything seams normal to me. I take my time to set up new objectives. For

instance I ran several 100k Ultras but never more than this (like UTCM). I want to give myself time. Most of all I want to

have pleasure and suffer as less as possible. So I want to be very well prepared physically and psychologically. I realized it

when I did my 1st Ironman. This can be seen as a highlight in the meaning of change. I realized it's very important to

prepare the race psychologically: several days before the race, thinking about the effort and the investment done, thinking

about the chance we have to be in a good shape and to be able to be on the Start line, exchanging with the other runners

and supporters, looking at the nature... For long-distance effort, it's essential. I want to have a smile during the wole race.

Any races on your own personal wish list?

I don't have. It's just a question of opportunity. Now I don't plan anything because I'm too busy with UTCM project If one,

maybe UTMB one day, because as a trail runner it's a big achievement. The atmosphere is great and it's where I'm from !

Finally, what advice would you give to trail running novices?

Everything is about pleasure. A former French Olympic runner said "Passion is free energy". When you start trail running,

do it step by step, have pleasure to be with friends in the nature and don't make it too complicated.

Resources: Races, events and meet-ups: http://www.meetup.com/Bangkok-Runners/

Bangkok Runners Facebook: https://www.facebook.com/groups/397006620351021/?fref=ts

Website: http://bangkokrunners.com/

Next time:

June 2015 to include: Events in June 2015, K-San’s Adventures Across the USA, The Chia Idea and Running Hero: My

Neighbour’s, Mother’s Cousin!