A wet 3000m race at the Temasya Olahraga Tahunan USM 2014. Photo credits: Suhaib Alrumy.
January 2017 was composed mostly of rainy days in Penang.
Fat and gloomy clouds heavily pregnant with drops of water and lightning conveniently crossed the skies in Butterworth after I took my tea, which is the time I usually lace up my shoes to run.
Fresh from a monthâs break of staying off my feet, I was chomping at the bits to do some running, but alas, the weather did not cooperate with my plans. I am afraid of thunderstorms. I have clocked many personal bests by running away from lightning and roiling black clouds.
Giving the skies the benefit of the doubt, I skipped a day of running by staying at home and doing nothing. I was fortunate to have a stationary bicycle at home, loaned generously by my mother. So when it rained again on Day Two, I spent my evening spinning away while watching the television.
Day Three was no different from Day Two. By then, I was already itching to run. I spent another day cycling at home.
I was dismayed when Day Four arrived, as the heavens have not stopped pouring. I resigned myself to the fact that I would have to take the day off, and probably the next few days too.
Imagine my surprise when the rain reduced to a slight drizzle late in the evening. I had a minor debate in my head. Should I take the risk and run, or should I stay at home and wait for the weather to dry out?
The runner won the argument. I leapt into my running shoes and quickly made a dash outside should the weather decide to change her mind.
The weather was chilly that evening. I ran easy along the Butterworth Outer Ring Road, and tried my best to stay out of the mud and water pools. It was an obstacle course. My shoes were ruined.
They were an old pair anyway, I tried to convince myself.
The sky was overcast with grey clouds that stretched all the way to Penang Island and beyond. There were no vehicles on the highway. There were no sightseers along the beach. There was no one else along the entire stretch.
I felt alone in all that gloom.
Who would be crazy enough to pull a stunt like this, I thought to myself.
Suddenly, in the far distance, I saw a figure bouncing along the road.
I squinted, and sure enough, it was a runner.
Feeling a sudden sense of camaraderie, I waved as we passed each other. He waved back and gave a big smile.
A heavy drizzle began just a short while later. I waved to another two runners as I ran back home in the rain.
Who would be crazy enough to pull a stunt like this anyway, but a runner?
The Performance Series is back in 2017 – with some new refreshing elements. Embrace this #TranscendYourself journey one more round with the TPS 2017. The #TranscendYourself concept is a unique one. It is a never-ending journey to constantly improve yourself -physically, mentally, socially and spiritually. People inspire you with their #TranscendYourself journey, and you in turn inspire others with yours. It’s a great concept where you run to inspire and be inspired.
#1 Transcend Yourself Further – 21km
Challenge yourself with the brand new Half Marathon category. In year 2016, TPS kickstart participant’s fitness journey with the 10km, 5km and 2.5km running route. TPS believes you can challenge yourself and achieve even more.
THE HALF MARATHON DISTANCE GIVES YOU ALMOST ALL OF THE SATISFACTION AND ACHIEVEMENT OF THE MARATHON AND FAR LESS THAN HALF OF THE ACHES, PAIN AND FATIGUE Â â JEFF GALOWAY (1972 OLYMPIAN)
Believe in yourself and aim for that satisfaction and high of achieving a half marathon. Register you and your friends now, and #TranscendTogether.
#2 TPS New Finisher Medal
In line with the TPS #TranscendYourself  tagline which is an inter-connected never-ending journey, the commemorative medals also follow this theme. Each medal of The Performance Series 2017 (Malaysia and Singapore) can be interconnected. Find out what shapes your medal collection can transform into. You can let your creativity run wild.
#3 TPS Medal Hanger
Surprise surprise! TPS always give their participants something extra. So what can you expect this year? In order to reward your spirit and determination to complete a series of 3 races, those who have registered fro the bundle package will receive a free exclusive TPS Medal Hanger. The #TranscendYourself medal hanger is for you to display your collection of 2017 medals.
#4 TPS Bib Personalization
Now this is really cool. There is an add-on option for bundle package holders to customize your bib numbers. You can even have the same bib number for all 3 races. Have a lucky number and want to race in your lucky numbers? Here’s your chance! If you have one in mind, register quickly because numbers are available on a first come first serve basis.
#5 Bringing You to New Places
This year TPS brings you not only to new heights, but new places. TPS goes to Malaysia this year – bringing you to food haven Penang, city of culture – Kuching and garden city of lights Kuala Lumpur. It’s going to be one heck of a #TranscendYourself  journey.
The force has been strong with all the STAR WARSÂ Fans here in Singapore. As part of the ‘May the 4th’ celebrations, The Walt Disney Company Southeast Asia and local organizer Esprimo brings us the STAR WARSÂ RUN Singapore on 6th May 2017! It’s time to grab your lightsaber and join arguably the coolest run in the universe!
“Do or do not, there is no try” – Yoda
C’mon it’s STAR WARS – need we say more? Will you walk in Darth Vader’s footsteps to uncover the great powers of the dark side, or join the Rebellion on their plight for justice on the light side? – two sides, one choice  on an epic 4.5km route. For the ultimate test of endurance, battle your way through a 10km competitive route.
What better way to get in your weekend workout than being a part of the STAR WARSÂ RUN Singapore 2017 – the run of the galaxy! If you’re going to run, you might as well have the time of your life doing it.
Whichever path you choose, the thematic routes, complete with many surprises, promise an intergalactic adventure through 4 decades of STAR WARS legacy. The fun does not end right after the run! The night continues at the race village with STAR WARS themed activities.
All running enthusiasts who are brave enough to take on the challenge will receive exclusive STAR WARS RUN merchandise. Whichever your chosen path, you will receive a drawstring bag, a plush toy, a participant tee, a towel and a limited-edition commemorative medal. Designs vary depending on the side you choose.
*Images for representation purposes only
Fear is the path to the dark side! So what are you guys waiting for? It’s time to pick a side and register now! Wait, no more!
IT’S LIKE A SPARK that ignites a fire. When the gun goes, the clock starts and the runners leap forward, eager to shave seconds off their personal bests. It begins and there is no turning back. As the athletes inch closer to the finish line, these are 4 things, in my view that goes through the mind of an athlete that affects his/her performance.
1. I will take on all of them!
Just like an epic scene out Troy or 300 where the protagonist, despite facing unfavourable circumstances, chooses to go into battle with sheer determination and a courageous heart. All runners know in their mind that the run ahead is going to be an uphill battle but still makes a conscious choice to take on the seemingly difficult task to get that coveted personal best or finisher medal. The training and dieting that the athlete has gone through in preparation for the race gives the athlete the assurance that the race will go well. “Nothing is gonna stop me now!” is what athletes tell themselves as they set their pace, regulate their breathing and hope for the best.
2. The inner demons
There comes a moment, when the body just feels like shutting down and the mind just tells you that there is no point carrying on. The test of mental toughness is when an athlete is able to silence the “demonic” voices in their head that gives them all kinds of excuses to stop them from completing the race and achieving their goal. Such examples include “I’m not fit enough” ,”Why continue? It’s not like there’s a million bucks to be won right?” ,”I’m still gonna be a fatty at the end of this run” and “There’s always another opportunity to get a personal best and/or bag a shiny new finisher medal. So why stress myself now?” This is where the runner reflects on why they began running in the first place and what were their motivations for embarking on this journey. For some, it could be to achieve better health or to loose weight. For others, it could be to build their confidence and self-esteem. Whatever the motivation is, a runner will have to wrestle with the “demons” and sort out the conflicts within themselves during the run. A great struggle but the sense of satisfaction and accomplishment at the end is definitely worth it because you know that you have conquered your greatest enemy. That is, yourself!
3. What’s cooking?
Images of delicious food race through the mind of an athlete as he/she decides what to eat after the run. In a way, it might be the body’s way of diverting the mind away from the fatigue and muscle aches. It acts as a motivation for an athlete who has been craving for their favourite dish. Such thoughts re-assure the runner that there is a prize at the finish line and its not just a personal best or a finisher medal. The body pushes on as it knows that there is some sort of a “reward” at the end of the race.
4. The inevitable end
Amidst all the pain and fatigue, an athlete knows that the race must come to an end. Pain is temporary so there’s no point giving up or loosing hope when the end is just around the corner. As an athlete squeezes out every ounce of energy left in his/her body, an athlete visualises crossing the finish line and finishing the race from a point of strength. Visualisation is important as knowing that there is an inevitable end to the race not only motivates a runner but also encourages the athlete to pick up the pace in the last 1 or 2 kilometres of the run.
These are just 4 of the many things that go through the mind of a runner during a race. In my view, the mind has the most significant impact on an athletes performance. Training and dieting are also important but proper results and improvements in fitness, well-being and health can be only be achieved if a person has the right mentality and attitude towards achieving their goals and improving themselves as a person.
Team Tze Char enjoying their meal and each other's company.
What started out as a co-curricular activity (CCA) in their school days turned out to be a passion that binds their friendship over a decade.
In the months of preparation leading up to the 71st Kagawa Marugame International Half Marathon, the running buddies of Soh Rui Yong (Singaporeâs fastest marathoner) namely Ng Junwei and Suriya Prakaash would join Soh in his track workouts and aerobic long runs.
The trio is part of an informal 9-member running group called Team Tze Char.
According to Soh, it was sometime in 2011 that they started running together regularly and had a meal of tze char after their interval sessions. Those days, they were under the tutelage of coach Steven Quek.
Soh (right) and Suriya (left) enjoying roti prata with friends after the morning long run.
Their weekend long runs were usually done at East Coast Park, Marina Reservoir, MacRitchie cross country route and Bedok Reservoir.
âA typical long run is anything between 1 hour 45 minutes to 2 hours 15 minutes. It seldom goes beyond 2 hours 30 minutes,â said the 25-year-old.
The track workouts, however, are always done in Kallang Practice Track, that is where Soh grabbed the marathonâs gold medal at the 28th SEA Games 2015 with a timing of 2:34:56 on Sunday, 7 Jun in front of the home crowd.
âThis track is special as it constantly motivates and reminds me to run my best whenever the workout gets tough.â
Soh winning the men’s marathon in 28th SEA Games 2015 in front of home crowd in Kallang Practice Track.Soh’s glorious moment in 28th SEA Games 2015. Â Photo credits – REDSPORTS.SG
Joining Soh in his last pre-race track workout before he flew off to Japan was his running buddy of 10 years, Suriya Prakaash, a 31-year-old medical officer with the Singapore Armed Forces, and Cheong Pheng Tat, 35, former captain of National University Singaporeâs Track and Field and Cross Country.
Soh leading in the last pre-race workout with Suriya and Cheong following closely behind him.
Like Soh, Suriya runs 6 times a week. Waking up at 5.30 am daily to prepare for his run with Soh, or on his own is a routine that Suriya undertakes with great pride.
Suriya doing his drill routine before the track workout starts in Kallang Practice Track.
âI believe running should be done first thing in the morning so that we can dedicate the rest of the day to do other important stuff.â said the 3000m record holder of âBâ Boys (2001 -2003).
Cheong, on the other hand, was in town for 9 days to celebrate the Chinese New Year before he returns to Hong Kong on Thursday, Feb 2.
âI have not seen Rui Yong for 5 years and Suriya for almost 2 years,â said the father of a 2-month-old son, who is now based in Hong Kong.
âI am thankful that Suriya invited me to join them. The workout may look easy but it is actually very tough given the fact that we have to run our lungs out so early in the morning.â Cheong laughed.
Stretching after the cool down run is part of the recovery plan.
âHaving buddies to run with me helps to make the hard workouts and long runs less mental.â Soh said in gratitude before he ended the dayâs workout with a 4.8 km cool down run.
âThe upcoming 71st Kagawa Marugame International Half Marathon is going to be a tough race simply because there will be about 300 runners out of 500-1000 man in the field capable of running 67 minutes or faster at this race.”
âSingapore Athletics states that I need 72:27 to pass my fitness test in order to confirm my place on the SEA Games Marathon Squad. I personally think that I am in better shape to go slightly better than that, but will see how things go.â
Soh doing his last pre-race track workout in Kallang Practice Track.
The other 6 members of Team Tze Char are Romaine Soh (younger sister of Soh Rui Yong), Raviin Kumar (2015 SEA Games 1500m runner and ASICS marketing rep), Yvonne Lin (a teacher, 2-time IVP champion), Chan Eng Soon (Army Guards Officer and a Ranger), Jeffrey Ng (Air Force Officer, reigning B division 3000m record holder with a time of 9:21) and Madankumar Balakrishnan (an Engineer and 5-time IVP track champion at 800m/1500m)
The 71st Kagawa Marugame International Half Marathon is slated to take place on Sunday, 5th February 2017.
The workout that Soh did for the day:
3200m – 10:10 (5:02, 5:08)
(3min jog)
4x400m (60s jog recovery) – 70, 70, 71, 70
3200m – 10:10 (5:04, 5:06)
4x400m (60s jog recovery) – 70, 71, 70, 69
4.8km warm up and cool down
Total mileage: 21.5 km
Soh ran a timing of 1:07:53 in the 71st Marugame International Half Marathon
Note: Â 6 days after this interview, Soh ran a timing of 1:07:53 in the 71st Kagawa Marugame International Half Marathon, making him the first Singapore male marathoner to qualify for the 29th SEA Games 2017.
Amidst the dearth of Penang runs in the gloomy January, Gelugor Power Run 2 seemingly stood out like a lighthouse for the islanders! This event provided the much-needed beacon of hope to brighten up the northerners, eager to jump-start their official runs.
Held for the consecutive second year, this time the fixture was co-organized by SR Events and POMPP (Persatuan Olahraga Masters Pulau Pinang) on 22nd January at Kompleks Belia dan Sukan Penang with a route choice of 5km and 11km.
This race represented the first Penang running event in 2017, but it should also come with a sensible caution for the participants â âManage your expectation!â
For a start, Power Run never pretended to be a premier event. Besides the customary T-shirt, finisher medal and light breakfast, the event neither promised a lot of goodies, nor souvenirs.
âNo timing chipâ was the terse comment of a few disgruntled runners.
Yet expectations should be kept to a realistic level, and it is perhaps necessary to remind ourselves that with only RM50 entry fee (or RM40 for early birds) and hardly any major deep-pocket sponsors, one canât wish for lucrative handouts, if the organizers need to make ends meet.
What really mattered though should be the proceedings on the run day.
Right at the beginning, the predawn arrival of runners was rather properly managed. The entrance in front of Kompleks was well-manned with road marshals, directing the vehicles to the access road, leading to the car parks. Sufficient parking spaces were available, which extended all the way to the areas in the vicinity of The View Twin Towers.
Total darkness with the only light coming from smartphone
Now came the interesting part. For an event that boasted Power in its name, one would have expected power to illuminate the starting point. Somehow it was glaringly bereft of lighting (interesting oxymoron) at the arch, as the 11-km runners assembled in total darkness.
After the flag off, the sardine-packed participants sluggishly groped their way out of the Kompleks compound, with a few momentarily stumbling over the uneven ground in the dark. Precious seconds ticked away for those seeking to improve their PB.
From the Kompleks, the runners travelled southward, passing Pesta ground before turning east towards Pantai Jerejak area. Then right after the flyover at The Summerton, they headed north and turned into the coastal highway.
There was not much scenery at the initial part of the route, though the stretch along the highway accorded the racers with the captivating view of the Strait of Malacca, Penang Bridge and sunrise in the horizon!
The route of Gelugor Power Run 2
The run route was substantially flat, with the exception of one unforgettable elevation coming late towards the end. This high ground rose to about 33m at Km9, along Persiaran Tunku Kudin. Though the mini hill would not create serious hurdle for experienced runners, the newbies understandably slowed down to a stroll.
During the event, credits must be given as several road marshals were deployed at major crossroads. They were on hand to supervise the traffic, stopping the vehicles for the approaching joggers.
Junctions aside, however at certain stretches of the route, the runners literally ran the risk of accidents. At times, they perilously jogged right next to the moving cars and honking buses on the main roads.
Despite no untoward incidents, some safety cones and marshals here would have assuaged their nerves.
Runners of Gelugor Power Run 2
The other notable shortcoming was the available water stations (or should we say, non-available). The organizer had earlier promised two water stations along the route; somehow the Km4 water station inexplicably went AWOL.
To make the matters worse for the slower runners, the quencher at the sole remaining Km9 station ran out about 75 minutes after the flag-off. The only sight that greeted the dehydrated laggards was the abandoned pit-stop, with cups strewn all over the ground; so they ended up pounding the pavement, without a single drop of liquid.
For a run that guaranteed medals for all finishers (without time limit), the same pledge was surprisingly not extended for such basic necessity. Maybe it was not too demanding to expect the water provision to last at least 90 minutes.
Similarly, the organizer should look into the control of finishing point; where some racers unwisely clogged the arch to take selfies, hence blocking the running path of returning participants. Perhaps these posing âmodelsâ should also be advised to be mindful of other unfinished runners.
The semi-blocked finishing line
For post-run activities, the organizer took the effort to keep the runners well entertained, with Zumba activity and lucky draws. With Brooks as the only booth to peddle their wares, it would be extra brownie points if more run-related stalls were set up too.
All things considered, the general consensus was that Gelugor Power Run 2 was satisfactorily coordinated. The organizers basically performed well, bar the few aforesaid areas which required minor tweaks.
Perhaps this well-intentioned review can throw some light (pun intended) for their future improvement to restore our faith. Despite the blackout at the start, we still feel optimistic that this Power Run will return in 2018, much improved and perhaps a tad âbrighterâ!
Ah Penang – the Malaysian state of awesome food. But if it isnât just the chomps you are after when you are there, you may want to check out these 5 attractions that may just get you even more hyped up about this place.
#1 Kek Lok Si Temple
 Photo Credits: Malaysia Travels
Affectionately known as the âTurtle Templeâ to those who have been there before and to the locals, this temple is amongst the largest Buddhist temple complex in Southeast Asia. As you wind through the mazes of this century (or more) old temple, you will see beautiful garden landscapes and sacred temples within. You will also notice a striking seven-tiered pagoda in the centre called The Pagoda of 1,000 Buddhas that contains a stunning collection of Buddha statues made from all sorts of precious stones. Also found within the complex are the statues of The Four Heavenly Kings guarding the four points of the compass – North, South, East and West – with the statue of the Laughing Buddha in the middle.
#2 Penang Hill
 Photo Credits: Penang.ws
Views from above are always welcomed, and that is what Penang Hill can offer. Situated 821 metres above sea level, you can hop on a funicular train that takes you to the top in just half an hour. Besides the cooler weather up above, you can also check out the pretty Hindu temple, church, and mosque up above. And there is even a snake show where you can take a photo with a tame snake for a fee.
#3 Escape Adventureland
Besides the cultural and scenic sightseeing, you can also treat yourself to some thrills and spills with a round of ziplining, free-falling and even tree rope swinging. Give yourself a rush of adrenaline with the high-flying activities that will make you experience a side of Penang you never thought you would. Go for an adventure!
 Photo Credits: Penang.ws
#4 Penang War Museum
Built by the British army in the 20th century, this place was used as a Japanese base during World War 2. Because of this, this structure has been deemed as haunted by the locals due to its bloody past. However, ever since it was restored, it is now easier to explore its underground tunnels, old ammunition bunkers, cannon firing bays, sleeping quarters and medical infirmary. Just pray you donât accidentally bump into any of its âresidentsâ while you are at it.
  Photo Credits: Penang.ws
#5 Wat Chaiya Mangkalaram
Photo Credits: Visit Penang
If you have been on a day tour in Penang, you will definitely have been to this Thai temple. If you are thinking that this is just yet another Buddhist temple, you will be surprised to find the third largest reclining Buddha in the world measuring in at 33 metres in length here. This pose is believed to be Buddhaâs final resting pose before his death. And of course, you will also see smaller statues of Buddha throughout the temple, and colourful murals depicting his life.
We all know that sluggish feeling you experience almost right after you have had a good lunch. All we want is our beds to slump in to and get in a nice siesta. But there is obviously no way we can do this in the middle of a work day and you start questioning your choice of food during lunch. Why did you have to have that chicken rice? Why didnât you opt for something lighter and with less carbs?
So what should we be looking out for in our lunch?
What could you have for a weekday lunch that is both fulfilling and yet will not make you feel sleepy thereafter? Will a salad suffice? Or perhaps something without carbs? The answer to the best kind of lunch to have to keep you awake is one that combines whole grains, lean protein and unsaturated fat.
But what if we canât get an all-in-one meal?
More often than not though, it can be quite difficult to get a meal that meets all these requirements. On top of that, even if you can find something so perfect, it may not be very friendly on your wallet.
The only other way is to either make your own lunch at home and bring it to work (best way to control what you put inside your meal), or ensure you have at least one or two of the above mentioned prerequisites to keep your head from hitting the desk too soon after your mid-day meal.
Why would opting for whole grains, lean protein and unsaturated fat make a difference in our energy levels after lunch?
When you opt to have either whole grains, lean protein and/or unsaturated fat in your luncheon, you are also giving yourself a more stable energy level which will lead to alertness for several more hours after lunch.
Photo Credits: Open source truth
Whole grains are more slowly digested by our body as compared to refined grains (think white bread, white rice, some pastas and cakes). This allows for a more gradual rise in blood sugar, which leads to stable energy levels after eating. On top of that, whole grains provide a treasure chest of nutrients that range from fiber, B vitamins, and minerals like iron. Having whole grains as part of a healthy diet may also reduce the risk of heart disease, obesity, and diabetes. It can also aid in weight management and keep energy levels up throughout the day.
 Photo Credits: ncptsc
It is important to also have protein rich foods throughout the day so that our bodies can continuously repair damaged tissues that are used in daily activities. Without enough protein in our daily diet, our energy levels may plummet, leaving us feeling fatigued. Try seafood, lean meat and poultry, beans and peas, eggs, soy, nuts, and seeds.
And we all know that in terms of energy, fat is the main fuel source for low to moderate intensity duration activities. Whatever you do, fat is necessary to ensure your body has the necessary energy to carry out the various activities you need to. Try to incorporate foods like avocados, peanut butter, nuts and seeds, and oils like olive, canola, soybean, peanut, safflower, and sesame.
This is my first time taking part in a virtual race. I find it very interesting and motivating for non-elite runners like me to run more and get healthier. The normal virtual race organise by 42race is payable but this CNY Running Battle race is free. Anyone can join by choosing which team and the distance they want to conquer. Category: 5km / 10km / 21.0975km / 42.195km. I registered for the half marathon and I picked Team Pineapple Tart. As this is a free race to join, thereâs no medal but e-certificate will be awarded. There is lucky draw for the winning team as well.
Image credit: 42race
What is good about virtual race is that you can run anytime, anywhere. It is literally âYour Own Raceâ. 42race has given runners a one-week CNY period to complete the race. You have to complete in one run the distance that you signed up anytime from 28 Jan 2017 – 03 Feb 2017. Itâs perfect for us who celebrate Chinese New Year and tend to eat a lot of goodies like Bak Kwa, Pineapple Tarts, Kue Lapis, etc. Not forgetting the reunion dinner too! After feasting, time to run and burn off those calories!
Itâs my first time running a half marathon on a solo run. I would love to have a running buddy to run together for this 21.1KM but couldnât think of anyone who is able and willing to do it. So off I went on a long solo run. Had been thinking hard on which route to run but in the end, still settled for my usual familiar route at Bishan Ang Mo Kio Park and Lower Peirce Reservoir. I might get lost running at unfamiliar places and I still needed to rush back to fetch my P2 daughter from school afterwards.
It was also my first time trying to run into the Lower Peirce Nature Trail. Started from Costus Trail – Bamboo Trail – Cyathea Trail – Hevea Trail and out at Casuarina entrance. The trail is actually quite short. There were some old uncles and aunties doing exercises inside the trail. Couldnât go into Oncospermum Trail at the water edge due to closure for repair. Luckily I didnât run into wild boars as there are wild boars sighted at the area.
Signboards at Lower Peirce Reservoir
Bishan Ang Mo Kio Park has 2 parts. The one nearer to the MRT tracks (Park 1) is around 2.5KM per loop. The other side nearer to Upper Thomson Road (Park 2) is about 3.4KM per loop. After the Lower Peirce Trail, I had to run loops after loops at the park. There are water coolers and washrooms too so itâs really a nice park to run. As I was clocking in long distance, water alone couldnât satisfy my thirst. I needed isotonic drink! There is a vending machine outside the washroom but it wasnât working when I tried to insert my $2 note in. I had no coins with me. I settled with drinking more water from the water cooler. After another 2 loops or so, I moved to Park 1 and overjoyed to find a mini mart shop (air conditioned) at one of the HDB void deck area. Purchased a bottle of 100 plus and oh so satisfied!!! I was ready to continue running to fulfil the remaining mileage of 2KM (saw 19KM on my Garmin).
LSD Run
The feeling of completing a half marathon alone was phenomenal though the process was not easy. If it was not due to this virtual race that I signed up, I would have given up at the halfway mark. So virtual race helps! It gives me a lot of motivation to run. I believe all the calories consumed during CNY have been burned! Thank you 42race for organising this awesome and fun race! It doesnât matter whether Team Bak Kwa or Team Pineapple Tart wins, most importantly is everyone had fun running and keeping fit!
Next will be to run 100KM in 21 days for the 21day Challenge. Keep running! You can do anything you set your mind to.
If you have noticed over the last year or so, you may have seen some people who stare at something on their wrists as they walk. No, they arenât playing Pokemon Go. More likely, what they are looking at is a pedometer, which counts the number of steps you take in a day.
With the Health Promotion Board in on this steps challenge movement (with prizes to be won in the end, no doubt), it seems like walking has become a national exercise of sorts. Remember the Great Singapore Workout? – Something like that but without the regiment of a fitness routine.
How does this work?
So basically, all you need to do is walk – A LOT. Â In fact, you are encouraged to walk at least 10,000 steps a day, which is apparently the right amount of daily physical activity we require.
To start tracking, you have to first download a steps tracker app. So far, the most reliable one has been the Health 365 app where all you need to do is download it, set up your profile and pair it with either one of the other apps suggested or your tracker watch. The app will do the automatic calculation of the number of steps you have to take each day to get to where you want to be in terms of overall health and weight.
There are bound to be cheaters right?
This steps challenge was put in place to encourage the masses to take the stairs and basically walk more for a healthier lifestyle. But saying that, there will be people who will try to hack the system and attempt to âaccomplishâ the daily steps requirement by shaking their wrists or their phones to get the tracker to move.
The thing is, those who faithfully walk to record their steps will see the benefits after awhile while those who try to cheat the system will just be wasting their time.
But itâs just walking. How much can it do for you?
While there may be people who are skeptical about this, it must be made known that tracking your steps does not replace your regular exercise. This steps challenge is really just to encourage people to walk more and take the stairs if they can instead of constantly opting for the easier way via an elevator or escalator.
Image source: Wired.com
Of course, the more walking you do in a day, the more calories you burn and your body will definitely benefit from it. But if you are looking to get sculpted and trimmed, you will still need your usual cardio and jogging to get to where you want to be.
For those just starting out though, this may be an awesome point to embark on your healthier lifestyle resolution for the new year.
â I canât swim freestyle â are the barriers to join a triathlon event.
â Me too!! But we can learn”, I said.
The main trigger to undertake this challenge is the ATTITUDE. I have overcome several obstacles training, why I canât swim freestyle? Since I can swim like a frog/breaststroke, I must overcome my mental barrier by signing up for Triathlon, METASPRINTÂ SERIES, SINGAPOREÂ 23 April 2017. How do I learn? Watching YouTube; The National Swimmer, Michael Phelps and direct pool observations are the key triggers to acquire a new skill. Focus on one specific move at a time, train at least 1-2 times per week. By the 4th sessions,
“I am able to SWIM LIKE A TRIATHLETE”
” Set a culture, Stick to that pattern ” (Time : 0:00 – 2:30). Credits to National Swimmer Michael Phelps and his Coach.
The 1st swim was triggered by my friends in the sea. They are able to swim far away into the sea using freestyle technique but I can only swim my âownâ freestyle technique by the edge. I felt outcast.
                    Swimming by the edge | Sentosa; Palawan Beach
Feeling uninspired, leaving the bulky kickboard at home and head to the pool lazily. The attempt to swim freestyle fails, I am unable to float in a streamlined posture. My hip feels heavy, rigid like a stone that sink in water like a frog style technique, it does not work.
The 2nd attempt are triggered by the kids.  Gazing at those freestyle swimmers and kids perfecting their strokes with their coaches, I feel motivated again and I must change my attitude. Wearing the goggle is a nightmare!! The rubber strips get loose easily and the goggle fog quickly, remember to invest in a good goggle if you are going to swim in the open sea.
Finally, I bought along my kickboard and remembering to focus one skill at a time. Practice to flap the feet in plantarflexion as close to the surface as possible. After multiples laps kicking, my hip does not sink anymore. I was kicking like a frog while flapping like a fish. After 5 counts of leg flapping, the moving board comes to stationary. I am in a still position,
I wanted to GIVE UP.
The breathing technique is important for the head position. Learn to hold long (5 – 7 seconds) breathe at the same time. The position of the head must look down into the water while you swim forward (not facing the front direction). It will help you to stay afloat and assist you to move forward efficiently.
Focus: Keep your hip and feet close to water surface.
The 3rd attempt are triggered by stationary feets. Learning to swim needs water time, similar to kayaking in the sea. In persistent, focusing on the moves of feet and keeping legs as naturally straight are the fundamental of appropriate technique to float closer to the surface. Flap, flap flap!! Still I cannot move, thinking in deep thoughts and watching YouTube tutorial, I realised I need to relax in the water and my arms are weak.
Yoga:Â Flex your body, legs and back muscles.
Other than swimming, trainings like Yoga will help to loosen the hip, back and arm muscles so that I can flex well and swim like a fish in the sea. Include body weight trainings will strengthen your abdominals, back, hips & arms for long distance swimming.
The 4th attempt are obstructed by the stationary kickboard. remembering that I need to relax, suddenly I am able to move the kickboard with my flapping legs by the sea. After 2 rounds of sole kicking with the kickboard, the kickboard moves inches by inches. I felt that the kickboard is the barrier. Throw away the kickboard on the white sands, suddenly I am free!! I can SWIM LIKE A GUPPY, I am super delighted. The constant leg kicking, body maneuver with partial arms extension, âSâ drawback technique, head tilting sideways and the breathing techniques are the key elements that needs to be synchronise to glide through the water steadily.
Now, I am confident to swim from stationary to a good length of 50 meters.
Freestyle in the Open Sea
It is a different set of challenges to swim in the pool and in the sea. We must overcome these natural challenges.
Current condition. You could be swimming against the current if you are heading out the sea. It will be good if you swim with the current that will accelerate your speed up the shore.
Objects. Firstly, the sea âcreaturesâ will make feel itchy or uneasy as you swim. Secondly, the floating objects (eg: plastic bottles) may distract your attention that slows you down. Lastly, the person swimming next to you may distract your focus/direction, so be mindful to swim a distant in the open sea.
Saline (salt water) in the open sea that clings on your body and flow into your eyes, we need to allow time for the body to adapt the uncomfortable feeling before the actual event.
Wind Condition. The wind may deter your speed as you raise/duck your head across the sea. Getting up towards the shore will make you feel âheavyâ as you transits for the next station.
However, there is still a need of frequent water time to find the optimal breathing technique at bilateral directions. As you swing your arms forwards a few times, control your breath well before tilting your head sideways to grasp fresh air. This will help to accelerate speed as you glide in the open sea. Â You will feel exhausted after the open sea trainings, bodyache will follow but it was worth it. It is your ATTITUDE to overcome your personal obstacles.
‘Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sail. Explore. Dream‘ â Mark Twain
Guilty as charged, but the only LSD I knew, before I became a runner, is that it stands for Lysergic acid diethylamide, or more famed as acid.
It carries a totally different meaning for us runners though, as we recognise it as âLong-Slow-Distanceâ Run. Aptly named so, donât you think, since somehow it also gives us the âhighâ? (from running, of course).
Developed as a training method in 1969 by Joe Henderson, LSD run is for those runners or athletes who were aiming to âincrease muscle strength, endurance and aerobic fitness.â*
In the 70s, cardiologist Jack Scaff, in his many sessions of running clinics suggested runners to abide to the âtalk testâ â the idea where their running pace should be slow enough to hold a conversation.*
*sourced from Wikipedia.
And if youâre indeed a âtalkerâ, and an avid runner, this kind of run should definitely be included in your training.
Hereâs a thing though, LSD runs are relatively different for one person to another. One may find running LSD âeasyâ at 7:00 pace, while another may be at 9:00. LSD run is not a competition; you have to discover your own LSD pace.
How?
By keep on doing LSD runs regularly, and at different venues.
‘You never really understand a person until you consider things from his point of viewâŚuntil you climb into his skin and walk around in it.’
â Atticus Finch in To Kill a Mockingbird
I was one of 2016 R68 âgraduatesâ â and that was my first ever ultramarathon, having just done one FM a few months prior.
âIt was one of those âWTF-did-I-just-doâ moments in your life. It was a monumental decision, in which you didnât even think twice before clicking on the âsign-upâ button. It was the thought that since youâve been called crazy and a freak one too many times, you might just as well do it. When you, yourself, wasnât even sure what you got yourself into.â
LOOKING FOR a novel way to celebrate Valentineâs Day this year? Try checking out the Love Locks Fair, a one of a kind event this February 12, 2017 (Sunday) at SM By The Bay starting at 3:00 PM.
Love Locks will feature a three-kilometer fun run with obstacles and a lot of surprises and capped by a night of partying and unlimited romance. Aside from the fun run, highlight of the event is the ceremonial placement of padlocks as a symbol of lasting love.
A special VIP Package for two can be availed for only PHP 3,000.00 and limited to the first 300 registrants. The package consists of race shirts and bibs, finisher necklaces by SilverWorks, souvenir items and a dinner cruise around Manila Bay via Prestige Cruises that may be claimed on the night of the event or any day not later than February 28, 2017.
For those on a budget, the same package can be availed with the dinner cruise for PHP 1,200.00. Furthermore, Love Locks is not limited to couples as those who are single and searching may also participate for PHP 700.00 with the same entitlements.
Meanwhile, non-runners can participate in the festivities for PHP 400.00. They will also receive a souvenir shirt as well as other souvenirs just like the runners.
Love Locks is not limited to husbands, wives and lovers. Love Locks also celebrates other relationships between families, friends and even total strangers.
Registration is now ongoing at the Love Locks booth at SM By The Bay. Entries will also be received at Sportshouse branches in SM Megamall and SM City North EDSA and at Conquer Bags in Robinsons-Pioneer.
A portion of the proceeds from the event will go to Kids Journey, a Pasig City-based school that caters to children with special needs. The said school operated by the Kidâs Hope Foundation Inc.
The event was recently launched to the public with a program at SM By The Bay that featured a real life marriage proposal that definitely drew a ton of attention and adulation from the weekend crowd. Who knows what surprises will be unravelled come February 12 so sign up now!
My old pairs of shoes show that I'm an underpronator. The wear pattern: is on outside lateral portion of the shoes.
I hate having to buy a new pair of running shoes. There’s so much pressure to buy the right kind lest I a. suffer an injury or b. waste money. After all, running shoes are not that cheap. And it’s going to be costly treating an injury, too.
Since I signed up for a marathon in December 2016 and due to race in March 2017, this also means I have to get a new pair soon so I can break them in before 4 to 6 weeks before race day.
There’s no denying my old pairs are begging to be retired. The soles and frayed mesh tops attest to that and I guess they have given me years (a couple or more) of “good service.”
According to Running Competitor, most running shoes will last between 482 – 800km while minimalist shoes are somewhere between 321-643km because they have less material.
But then again, Born to Run author Chris McDougall contends it’s not about the shoes but how we run that really matters. That if we run gently, we can wear – or not wear – anything we please. More about that hereÂ
Anyway, if you do engage in shoe buying and if you’re an underpronator like me, I found this advice from this website:
1. Choose shoes with a lot of cushioning and shock absorption;
2. A lightweight, flexible midsole;
3. Arch support
The site also tells me that I should stay away from motion control or stability shoes.
Also, I took a shoe advisor test on Runners World and basically got the same recommendation: Plenty of cushioning but still flexible.
So these are the two most important criteria when choosing a supinator’s shoe. Because supinators have different types of arches, we’ll just have to try shoes on whether they provide the right arch support for our feet.
Now we have a clearer picture of what we need. Know your feet, know your need and you’ll have a better experience shoe shopping. Plus, we won’t be suckered into buying the most expensive shoes on the rack đ
What is supination, anyway?
Supination (or under-pronation) is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling completely over, resulting in an ankle sprain or total ligament rupture. http://stretchcoach.com/articles/pronation-supination/
We spoke to Asia Trail Master Series’ founder Kris Van De Velve. If you don’t already know what the Asia Trail Master Series is, it is a series of trail running events across Asia, featuring an annual championship ranking and lifetime achievement awards. This is for you to score points, earn honour, create memories and enjoy.
JustRunLah!: How will you introduce yourself to Asia running and fitness community? KVDV:Iâm a sports man since early childhood. My grandfather was a successful professional cyclist, and my father a runner, so those two sports are just part of me. In my free time, I have also always been a keen traveller with an interest in Asia. I started living in China in 2010, and also started work as a race director, event designer and promoter in the sports event management industry, using my many years of experience as a competitive athlete and as a reporter. I believe in the power of sports to connect people of all kinds of background. Sports is not only good for your physique, but probably even more so for your mind and character-building.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
 Photo Credits: Zag/Asia Trail Master
KVDV: In early primary school I discovered I was running faster than most other boys, and one of my neighbours, who was two years older, took me to the local athletics club in the village. I guess I was around 7-8 years old then. In one of my first official races, I was fourth in the Belgian championship cross country running, which at the time was still very popular. That was very motivating, and so I spent nearly ten years doing athletics, before I moved gradually into road cycling around the age of 15.
JustRunLah!:Would you say that one needs to have a certain mind-set to take on Asia Trail Master (ATM)? What can they expect from the series? KVDV: I would not say one needs a certain mindset, because the races we promote in the Asia Trail Master championship are in the end just that: races. And thereâs something for everyone: if you are competitive, you can go and aim to score as many points as possible in a year. If you are not particularly quick but persistent, you can aim for the Grandmaster Quest, i.e. an honourary achievement when you finish six races of at least 70 km (or 4500 hm) within 24 months. Now that is in fact not as easy, because every runner knows that in trail running anything can happen, and even the best trail runners can suddenly DNF on a given day, just look at our champion Manolito Divina at Tahura Trail in Indonesia early this year.
 Photo Credits: Zag/Asia Trail Master
One thing I do wish is that runners enjoy the idea of being part of a continental trail series, in which they can easily interact with fellow runners from other Asian countries, fostering new friendships and cultural exchanges. So, perhaps an âopen mindâ is a requirement that will give most benefits to runners on our circuit, haha.
JustRunLah!:Â Having founded ATM in 2014. How has this 2.5 years journey been for you? KVDV:Exciting! I am happy the idea has been adopted by the running community, as we can see from our stats and communication exchanges, as well as the ever increasing interest from media and sponsors. There have been difficult moments as well, though, even when these are now already some time ago. When all is said and done, we should always remember that trail running is still a young sport, it is a non-olympic sport also, and in many countries it is a hard and courageous battle that event organisers are waging with authorities and/or financial budgets. Personally, I did notice a big leap forward in Asia last year in terms of general event quality and standards. I do have the feeling trail running is now also coming of age outside Hong Kong and Japan, and my plan is definitely to keep contributing to that development and keep the Asia Trail Master championship series as dynamic, fresh and fun as possible â with increasing rewards for runners as well.
 Photo Credits: Zag/Asia Trail Master
JustRunLah!: What are your future plans for ATM in Asia? KVDV:I have several ideas in my head that I think are game changers, but as I indicated above, certain limitations currently still inherent to trail running tell me to remain cautious and move forward one step at a time. Just stay tuned! In any case, I will continue to help Asian runners get exposure on the international scene. Every year I see the start list of the World Trail Championship, I hardly see any Asian nationalities. With regards to the Asia Trail Master points championship, it will be even more competitive in 2017 as each runnerâs best five results count for the final classification. I am also aiming for a big final race this year. Furthermore, I am convinced the Grandmaster Quest will become the big goal for plenty of runners, now that we also get the great support of COMPRESSPORT. Finally, thereâs a few countries still missing on our race calendar. Hopefully, we can fill these voids as well in 2017 or 2018.
 Photo Credits: Zag/Asia Trail Master
JustRunLah!: One advice for Asia runners training for their upcoming races? KVDV: Keep it fun and varied. Try not to overdo it with the ultra long distances to prevent a burn-out in the last few months of the season.
It almost felt like only yesterday when we ushered in 2017! Before you can even say Cock-A-Doodle-Doo, the advent of the Chinese fowl is already upon us.
Call it whatever you want – The Year of the Rooster or Chicken or Cockerel! But one thing is for sure, January will soon come to an end as we herald this avian arrival.
As a runner, have you set your 2017 goals for running? If yes, are you any closer to achieving these after one month? There are myriad reasons why people run – some aim to lose weight, a few to explore their physical boundary, while others just want to keep fit or merely run for fun with friends.
Nothing is wrong if you choose it for leisure, but if you have already set certain targets for running, then you must hatch a plan of actions towards achieving them. Without proper preparation, you will end up running like the proverbial headless chicken.
Here are four handy steps to help you along the way:-
1. Set SMART Goals for Running
First of all, you must establish your goal for running in 2017. Do you want to run faster and beat your Personal Best? Or to cover a longer distance for each run? Or to simply run more often?
Whatever your goals, please adhere to the oft-repeated mantra for Goal-Setting â it must be SMART. Specific, Measureable, Attainable, Relevant and Time-Based
No point in saying âI want to run faster this year!â or âI wish to run further this year!â or âI want to lose weight by running!â
How much faster? 30 seconds? 1 minute? How much further? Additional 5km? 10km? How much weight? 5kg? 10kg?
A simple SMART Goal for Running should sound something like this:-
âI want to complete 12 runs during 2017!â; âI want to finish three Full Marathons (FMs) by 31st December 2017!â; âI want to lose 5kg by 30th June 2017 through running!â
Or âI want to run 3 times every week from January to June 2017; then increase it to 4 times a week from July to December 2017.â
Most importantly it should be attainable â hence it should be neither too easy that you hardly sweat to nail it, nor too difficult that it is entirely unachievable and demotivating.
If you want to be even more specific, your goal can be âI want to run average 5 minutes 40 seconds, per km in a particular HM; so that I can finish it within 2 hours.â
You get the drift!
2. Develop An Action Plan for Running
Remember the famous saying…
A Goal Without Action Plan is a WISH.
If your target is to participate in 12 runs this year, then you have to get specific in your action plan â identify the months you plan to join, check out the available events and actually register for them. If you set the goal to improve your running time, then plan ahead the program to run faster, eg running days and rest days, dietary consumption, ideal running shoes to wear etc.
Let me briefly share my 2016 past experience in making such plan. Prior to 2016, my longest running distance was only Half Marathon (HM); yet I had this childhood dream to run in FM.
Finally completed my first FM!
So I set my 2016 goal to run non-stop in FM before 31st December. In order to realize this dream, my planning began months ahead â registering for the FM in advance, setting target milestone for each month and expected pace to get the desired timing, joining other mini running events, to ensure my commitment and motivation stay strong.
Gradually increase your running distance!
To cope with 42.2km run, my next plan is to search for runs with distance between HM and FM; so that these events can be used as bridges to slowly build up my stamina towards the ultimate goal of FM. There are also downloadable apps that can help you. If you check out Nike+ Running app, its Coach function can provide running training plans for 5km, 10km, 15km, HM and FM.
3. Take Action to Run
Planning to run is the easy part; but the hard part normally comes during the execution. You can plan all you want; but it is pointless if no serious actions are taken subsequently.
In their study of new habit formation, Jason Selk and Tom Bartow identified three stages: the Honeymoon phase, the fight-thru phase and the âIn The Grooveâ phase. I have found their study quite relevant for running and I will attempt to relate these stages to our running routine.
If you are new in running, you will most likely experience this:
For the first few weeks, you will feel the adrenalin rush and the fun of running; as you rejoice in your new habit or routine. Everything will seem easy and satisfying as you will be âup with the chickensâ for morning jog and feel the sweat all over your body (the Honeymoon phase).
But eventually, you may find that excitement starts to wear off a bit, the thrill slightly fades and harsh reality sets in. Getting out of bed for a jog seems to be a bit of struggle and you may give yourself the slightest excuse for not pounding the pavement, perhaps âI have late nightsâ, âLooks like it gonna rain!â, âThe bed is too tempting!â etc (Fight-Thru phase).
According to them, the key to moving to the third phase is to first acknowledge that you have already entered the fight thru, by simply saying to yourself âI have entered the fight thruâ. Once you have recognized so, then you must win â2 or 3 Fight Thruâsâ to go to the next stage.
Winning each fight thru will make it easier to win the next. Likewise if you lose a fight thru, you make it easier to lose the next one. I have adopted a few techniques to win such Fight Thruâs in running.
Ritualize. Do the habits at the same time every day! If you run at 6pm daily, make sure that you adhere to the run time, as best as you could.
Bring in the positive emotion, such as the great feeling in crossing FM finishing line, imagine the satisfaction of holding the finisher medal, or the thrill of staring down the weighing scale (for the weight watchers).
Set mini goals to achieve small victories. In my past experience, you can easily set mini goals to win such Fight Thruâs. For example, if you have been running average 5 min per km, your next target can be to slightly improve the pace to (say) 4min 57sec. Or if you can run non-stop for 10km, try 11km next.
The Win Thru techniques will help you to break the habit of laziness and get into the cadence of running.
4. Reward Yourself with Treats
No matter how small or big your victory in running, donât ever forget to reward yourself with treats! Never underestimate the power and psychology of such rewards.
By its nature, running is a very tiring and energy-sapping activity; more so for beginners adapting to their new routine. We need to ensure that our physical and mental battery to be constantly recharged.
When we give ourselves little treats, we feel nurtured, encouraged, contented, as well as reinforced to maintain our running habit. If we donât get treats, we may start to feel drained, burned out and somehow demotivated.
As to the form of treats, it may vary depending on each individual. Sometimes the treat can be as simple as rewarding yourself with your favorite drink, nice massage, great movie etc. To celebrate my first FM, I rewarded myself with Compression Tights, which further reinforced my running habit.
In short, it takes real discipline, courage and effort on almost daily basis to maintain your running habit; so remember these 4 Steps if you want to seriously increase the chance of achieving your goals in 2017:-
Set SMART Goals for Running
Develop An Action Plan for Running
Take Action to Run
Reward Yourself with Treats
Hopefully by the end of The Year of the Rooster, you may have something to crow about; instead of chickening out half-way through.
 Photo Credits: Malaysia Travels
 Photo Credits: Penang.ws
 Photo Credits: Penang.ws
  Photo Credits: Penang.ws
Photo Credits: Open source truth
 Photo Credits: ncptsc
 Photo Credits: Zag/Asia Trail Master
 Photo Credits: Zag/Asia Trail Master
 Photo Credits: Zag/Asia Trail Master
