Run Your City – Standard Chartered Marathon Singapore 2016

Standard Chartered Singapore 2016 – we just can’t give you enough reasons to be a part of the biggest running event on the Singapore Running Calendar, there’s just one too many! C’mon if you are a runner, you have to be a part of the BIGGEST race in Singapore (you’re going to feel left out otherwise!). IAAF Gold Label Race just means more prestige running this race! And please, what better way is there to see Singapore – running through all the iconic landmarks from Gardens By the Bay to the Singapore Flyer. Mark you calendars – 4th December 2016!

Now we’ve established that everyone should run this race, what’s left is for you to choose your distance!

#1 The Marathon distance – 42.195km

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Did you know that some of the world’s best female marathoners come to compete in Standard Chartered Marathon Singapore? Well, now you do know! Join the marathon distance to stare at eye candy – just look at those lean lanky sexy legs! Well, if you can keep up of course!

#2 The Half Marathon distance – 21km

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Well, the marathon distance is not made for all – I mean even C3PO couldn’t take it! If you are looking to challenge yourself, but not go overboard and kill yourself in the process, this distance is for you! It is ideal for those who are looking to step up from the 10 km but not ready for the full marathon distance yet. Test your limits with the half marathon distance!

#3 The Ekiden

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Nothing better than accomplishing something as a team, together! Looking for something fun, different yet still competitive at the same time? The Ekiden is for you and your running buddies. Tag (in real life and facebook) your buddies!

#4 The 10km/ 10km wheelchair

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Perfect distance for runners looking to join their first race. On the other hand, seasonal runners should not underestimate this distance. Challenge yourself to sprint the whole distance! Race alongside other athletes on wheels. Don’t be intimidated by their hot ride! No reason for you to say no now! If they can do it, anyone can!

#5 The Kids Dash

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Ngaw aren’t kids cute? Running kids, even cuter! In fact, the organisers of the Standard Chartered Marathon Singapore think that they are so adorable (or scary) that they have dedicated a day for the kids! Bring your kids along and you be the judge of whether hordes of running kids are a delight or a nightmare!

CONQUER THE DISTANCE. GO BEYOND.

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6 Creative Ideas To Display Your Medals

Remember the moment you got your first 10km finisher medal, you couldn’t wait to put it on, proudly took photos of this victory moment and you did not want to let go until you had to. Just right before the shower, you displayed your medal nicely on the top of the shelf, at the most visible corner in your room. And every time you passed by before heading to work or school, the sight of this shiny little bling gives you the feeling like YOU OWN THE WORLD. Then subsequent months and years you got your next 15km medal, Half Marathon medal, Full Marathon medal, Triathlon medal, the 20th medal… and now they all become a cluster.

Medal collections are displayed in a variety of ways by runners. This shows how much runners value each medal and each race. Race medals custom are one of the greatest rewards for a running event participant. Race medals play a key role in the success of an event and encourage participants to return and attract new participants.

Where are your medals now? in a shoe box or in a cookies tin under your bed?

C’mon, all your victory earnings deserve a better place. Here are 6 creative ideas to display your medals and their pros and cons.

The Sound of Victory – The Medals Wind Chime

medal-windbell
Photo Credit: Amanda Brooks

Pros: Presentable. This can be the decoration at your front door or balcony. Easy to make and the cost all you need are just getting the iron plate and some strings.

Cons: Being what it is – a wind chime, do expect tinkling sound comes from it. Try not to put it near to your working station or reading corner. 

Forever Hang It On – The Medals Mannequin

manequine-medal
Photo Credit: Moria Ambrose

Pros: Your medal will look exactly like it is put on you. Save time and multiple uses.

Cons: Do consider the moderate set-up cost (a mannequin is sold about S$20 or more for a better quality). Heavy, bulky and the mannequin takes up space.

Who says I can only run? – The Medals Racquet

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Photo Credit: Faodail Designs

Pros: A special idea for a multi-sports enthusiast who does not only run or swim or bike, but also plays badminton or tennis or baseball etc. Keep your old racquet or bat and put all your favourite things together. Simple, but a environmentally friendly design.

Cons: Lacks of flexibility.

Store like Gemstones – The “Medals in a Jar”

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Photo Credit: Rebecca Paul

Pros: Good containing space, flexible application and cost friendly. You can easily get them in stores. With the jars come in different shapes and colors, you can mix-and-match them in your own style. Let your creative juice flows!

Cons: Jars are fragile and breakable articles. Be extra mindful of the placement, especially if you have young little ones at home or If you are a pet owner.

Each medal has a name – The Medals Frame

Pros: Clearly visible and you have more flexibility in designing their layouts. For your special medal, there’s an option to add in the description below the medal.

Cons: Takes up space.

Show off the racing bling – The Medals X’mas Tree

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Photo Credit: runladylike.com

Pros: The best set up for this upcoming Christmas Holiday! Show off your medals on the Christmas tree then you can tell every story of them – a lot of sweat and pain – when the visitors come.

Cons: Bulky and takes up space. And when the occasion ends, you might have to look up a new place to display your medals.

Any more great ideas?

Share with us and hashtag #JustRunLah !

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Race Review: The Performance Series 2016, Race 4, Bedok Reservoir [10 KM] (by Rebekah Ong)

I’m going to start off today’s race review by asking a question, “What do you do when the weather takes a turn for the worst?”. This was exactly the question I had on my mind when I saw a tweet from @NEA yesterday night around 8pm notifying us that there would be

 img-20161008-wa0006 “Thundery showers in many areas in the pre-dawn hours and early morning”.  I just decided to shake off the weather warning and go to bed so that I could get up early to catch the shuttle service to the race event site.
I woke up at 04:45hrs on race day ensuring that I had enough time to prep and head out to catch the shuttle bus at 05:45hrs at the Yishun MRT station. At this point, the North was still pretty much fair and there was no signs of rain or any down pour. We boarded the shuttle bus and it was a really smooth 20 minutes ride to the race event site.  14590096_10154667713309434_3325780824931056063_o

When we arrived at the race event site, the weather was still holding up and the thought of rain didn’t cross my mind till I was queuing up to use the toilet. It was still very dark but far across the opposite end of the reservoir, you can see the sky turning red and starting to look threatening. We heard small booms of thunder which sounded far away and we were still very optimistic that it won’t rain. Slowly my phone started getting busy with messages from friends messaging me both on Whatsapp and Facebook telling me about the weather. Some parts of Singapore had apparently started raining heavily.

In a matter of minutes, the weather at Bedok Reservoir had just changed, there were strong winds blowing and it started to feel cold. We decided to take shelter near the toilet. There were many people crowding there. There was a slight drizzle but that quickly past and we thought it was going to be okay. I decided to accompany my friend, Cheng Yee to the bag deposit counter to deposit her bag. Just as we reached the bag deposit counter, it started to pour, there were some participants already taking shelter at the bag deposit counter so we decided to follow and stay dry. The rain came down heavily and you could see participants frantically trying to find for shelter.

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There was an announcement being made saying that Wave 1 runners were being diverted and the race for that wave was cancelled. They advised participants to collect their medals and finisher tees. What a way to start off their Sunday being drenched in the rain. As for Wave 2 runners, the start time would be delayed pending further weather updates.

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We were stuck at the bag deposit area for about 20 minutes before the rain stopped. One of the crew members had came and informed us that Wave 2 would go ahead but with a delayed flag-off timing. We walked out of the bag deposit area and the weather seemed to be holding up. We went to find our friends for some photo taking and chit chat while waiting for announcement of the flag-off for Wave 2. 07:30hrs was the tentative flag-off timing for Wave 2 but it was further delayed to 08:00hrs.

The start pen opened about 07:45hrs and the participants made their way there. The mood before race start was definitely not dampen by the wet weather! I could see that all the participants eager and excited to start! The final decision was to start Wave 2 and Wave 3 together and we were flagged off at exactly 08:00hrs. Though the flag-off was at 08:00hrs, it wasn’t warm. The rain had made it very cooling and it was definitely going to be a temperature to workout to. We were worried that there would be lots of bottle necks but it was pretty smooth running all the way from start to the end.

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As this was my first time running around Bedok Reservoir, my first impressions of the place was that it really similar to Jurong Lake. Beautiful sceneries, combination of paved and gravel roads along the route. One main difference was the change in elevation, there were some challenging slopes around Bedok Reservoir and it was part of the 10km route. The most challenging one had to be around the 8km to 9km marks. I just decided that I would power up the hill and take a short breather at the top. It was not easy but being at the top of the hill, I could see a beautiful view of the lake in the middle of the reservoir. Once I caught my breathe, I quickly picked up my pace and headed for the finish line.

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As I crossed, the finish line, I was glad that the race did not get cancelled. I have to give it to the organisers! They made the right calls on a difficult situation and handled the bad weather conditions well. Everything was well planned from shuttle services at different locations to water points along the race routes, I really could not fault anything the organisers did. Kudos on a job well done! I’m definitely looking forward to the last and final race of the the series! At this point in time, the details of Race 5 are still not out. Can’t wait to complete that medal collection of mine! Till my next race review, here are some photos taken after the race. Have a great week everyone!

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Which Obstacle Course Race Should I Sign Up For?

Heard of the Commando Challenge, Men’s Health Urbanathlon, Spartan Race and Viper Challenge but not sure which to start investing your money and training efforts in? Here’s my little comparison between the Commando Challenge, Men’s Health Urbanathlon and Spartan Race. Will update if I get to try a Viper Challenge!

  1. Terrain

This is why some people get shoes specially for obstacle course racing. Your regular running shoes might not be the best for sand/mud/grass/water.

Commando Challenge 2015 (read my separate review of CC2015 here) was held at Sentosa and there was a significant distance we had to cover in sand. Men’s Health Urbanathlon was intended to be in an urban setting, so it’s mostly tarmac, peppered with some grass. Not that different from running-only races. Spartan Race 2016 (I did the Super) was a mix of tarmac, grass and mud. Nowhere as muddy as overseas Spartan Races though.

While I found the sandy terrain of Commando Challenge hard to run in, it was the foresty and slope-filled course of Spartan Race that was really challenging for me.

from http://www.gettyimages.com/event/singapore-commando-challenge-2014-522858629#participant-swims-during-the-commando-challenge-at-sentosa-on-15-in-picture-id459031220
Participants at the Electric Shock obstacle of Commando Challenge, from http://www.gettyimages.com/event/singapore-commando-challenge-2014-522858629#participant-swims-during-the-commando-challenge-at-sentosa-on-15-in-picture-id459031220

2. Obstacles

Men who have been through the army would probably be like, “it’s just like the SOC (standard obstacle course) right?” Maybe. But looking back to the most memorable obstacles of each race, I find that I remember them for different reasons.

Commando Challenge’s last obstacle involved running through curtains of wires, where the slight electric shocks made my muscles twitch weirdly. If they had photographers shooting there, we might have seen some really funny photos.

Men’s Health Urbanathlon had a metal-frame climbing station which worried me deeply because the frame looked like the kind used to construct pasar malam tents, and felt too flimsy to carry so many racers on it. Didn’t help that the frame shook with each step each racer took. But there were no incident reports about it, so I guess it’s just overthinking on my part. There was also a monkey bar station which I attempted but did not complete, because the bars were wet and slippery. Not sure if it’s from morning dew or from the perspiration of previous racers, but I’d like to believe that my palms were too soft and smooth for monkeying around:P

Pasar malam structure at MHU from http://news.asiaone.com/news/singapore/runners-display-fantastic-camaraderie-mens-health-urbanathlon-2016
Pasar malam structure at MHU from http://news.asiaone.com/news/singapore/runners-display-fantastic-camaraderie-mens-health-urbanathlon-2016

Spartan Race has penalties for not completing obstacles. Each obstacle not attempted or failed earns you 30 burpees. And we’re talking standard Spartan Burpees, which needs your chest to touch the ground before you push yourself up and jump. There are volunteers to keep count for you. It’ll be fair to consider the burpees as obstacles themselves, but to me the highlights were the rope obstacles–the Tyrolean Traverse and the Rope Climb. I attempted but couldn’t complete both, and I really admire those who could because those obstacles required much muscle control, strength and determination.

3. Atmosphere

Throughout the course of each race, similar to regular running races, you’ll have bunch of volunteers lining the route cheering you on and directing you to the right turn.

Unique to obstacle course races, and heartwarming, is the human connection between racers. People lend helping hands, legs, shoulders so that others can climb walls, ascent steep slopes and swing over monkey bars. Some are friends who sign up for the race together, some eventually become friends and finish the race together.

Display of friendship at Spartan race from https://www.youtube.com/watch?v=i9MBBcjlgR0
Display of friendship at Spartan race from https://www.youtube.com/watch?v=i9MBBcjlgR0

4. Marketing

Having the support from Mediacorp, Spartan Race definitely has the edge in raising awareness for their events. They even had a spread in Today newspaper! And they also have a Mediacorp team of your favourite actors. Ben Yeo offered his hand to help me cross a wide drain.

And unlike Commando Challenge and Urbanathlon which present themselves as a one-off event, Spartan Race has various categories from which you earn fractions of a medal to create a bigger medal. And they’ve also got regular public workouts to build communities. Great way to engage people and nurture followers, I think.

And if you’re looking for bountiful race packs, forget it. None of the races above gave more than the minimum. Go for the experience, not the material rewards.

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Race Review: Blackmores Sydney Running Festival 2016 (by Pushing Forward)

Less walking, Less complaints, More smiles and appreciation.

Australia has widely been recognised as a laid-back country. That is certainly not the case for Blackmores Sydney Running Festival. On the day, Sydney celebrated healthy living by gathering around its famous locations to run, cheer and inspire. With a flatter and faster route, many came hoping to secure for a ticket to Boston Marathon 2017. With a more beautiful route, many came to experience the city through running (runner’s way). For me, I took a step back to absorb in the atmosphere given to me by the running community. And I’m glad I did that.

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3 Reminders, 3 Attitudes for a Happy Race

1. Keep Running

Do not stop. Throughout the 21km race, I did not see any participants walking. From beginners to seasoned runners, Australia running community never stops, they continued to run, they continued to race. Coupled with a scenic running route through some of world iconic landmarks such as Harbour Bridge, Darling Harbour and the Opera House, together we explored Sydney the runner’s way. This unspoken determination certainly motivates any participants of the race to constantly enjoy the journey ahead no matter how hard it maybe. Just as in life, once you commit yourself to a goal, never give yourself a reason to stop.

Keep Pushing Forward, You Will Amaze Yourself

2. Keep Supporting

From babies in prams to supporters holding well-written motivating cardboards, Blackmores Sydney Running Festival has them all. With such an enthusiastic support from the locals who lined up in the streets of Sydney, you do not need the MP3. Fun, vocal and loud supporters take your mind away from any pains and inspire your every step. They make the race for runners easy and enjoyable. And they make the race for participants memorable.

From supporting your family to supporting your running buddies to supporting your running clubs and supporting your running community. Sometimes, it better to give than to take.

Don’t Give To Get. Give To Inspire Others

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3. Keep Having Fun

And enjoy the journey. Sometimes we may be too obsessed with improvement. That may be short lasting. However, take a step back and reveal. Anything that will attract you for a longer period of time is the fun and enjoyment you gathered out of it.

As for the event, runners dressed in their favourite costumes were common. Smiles and praise of appreciation were heard given to the crews at the drink stations and organising committees on the route and at the finishing line.

Life Is Too Short To Be Anything But Run Happy

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If you are heading to Blackmores Sydney Running Festival 2017 or hoping into Sydney for a holiday, check out Runners’ Must Do Itinerary – Sydney Beautiful Coastal Run.

Lastly, well done to the organising committee of Blackmores Sydney Running Festival. I truly enjoyed myself. Thank you New South Wales Tourism Board for bringing me back to a place I called home for 4 years. Fond memories deepened. I will be back!

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Runpacking: Ultra-runners, What’s on Your Check-list?

Whether you are a seasoned runner or just starting out, every runner needs a run pack list. It may differ from each pack but regardless, it is essential to know what you need to have before, during and after your run each and every time.

Don’t get me wrong though. I’m not talking about your daily five or 10 kilometre stretches. You probably will do better without a backpack weighing you down. What I’m referring to are those ultras and marathons and arduous trails that you may have signed yourself up for.

So say you have decided to join a Ultra race that spans about close to 300 kilometres (runners can be a pretty crazy bunch), and you definitely need to pack up a few days worth of necessities. What goes into your runpack? Or rather, what SHOULD be in your runpack to get you through?

Food

You need to prepare for all three meals per day and obviously you won’t be able to cook anything too complicated so items like protein shakes, calorie bars, soup mixes and easy to make pre-mixed pasta dishes are good options. Just make sure you have enough food to last you throughout the entire journey, the best way always being to stock a couple more items in your pack just in case since you never know what the trail can throw at you.

Photo Credit: Competitor
Photo Credit: Competitor

Gear

Depending on the terrain, you need to be very careful about what you pack. If you understand that you will be running on rocky paths, it’s good to have a couple of proper training shoes in any case of emergency. If you are doing your run up a mountain, it may be a good idea to pack warmer clothing to fight against the cold. Of course the necessities such as your sleeping bag (for overnight runs), water bottles, cutlery are part of the must-haves in your pack so do remember to bring them along.

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And you should never forget your safety gear. These are mandatory and you should always have them with you because you never know when you will need them. Flashlights, batteries, a small knife, a compass, a small notebook and pen, a signal mirror and a whistle will come in handy in times of need. Remember to bring along a poncho for rainy weather too.

Medication

Alike travelling, it is always good to have a small box of medication in hand. You really don’t want your run to be hindered by a mere headache or tummy ache would you? Bring some band aid along too for blister cases. Some SalonPas will help greatly too if you start hurting.

Toiletries

You cannot forget these because you know how horrid it can get if you aren’t able to brush your teeth for three to four days. You probably won’t have time for a full-on shower since you will be on the trail most of the time so pack light but pack right. Bring along your nail clippers and travel scissors too.

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Race Review: 1st (Inaugural) Kuala Lumpur Hari Sukan Negara (HSN) 2016 [21km] (by ALCE)

For all my overseas runcation every year, this year’s race was set to be in Kuala Lumpur, Malaysia – Hari Sukan Negara (HSN21km). Hari Sukan Negara, also known as “National Sports Day”, is the first of its kind and this year being the inaugural running event, HSN21km was organized in conjunction with Hari Sukan Negara. Why I have chosen to run a 10km in HSN21km is the location of the starting point. Its close proximity to the city and the hotels within walking distance to the start line are abundant, no short of good food and great shopping at Petaling Street (Chinatown).

This mandatory yearly runcation affair was made possible with the usage of my “coins piggy bank” as this year’s budget was relatively smaller than other years so I thought I’d compromise by cutting down on the travelling expenses (took a coach to KL). More on the detailing of costs for the trip later.

My race pack was arranged with organizers to be collected on race day morning via email. It consisted of a running T-shirt and a bib.

Start line of the race was at Dataran Merdeka which was 3 minutes walking distance from the hotel I stayed in. A nice and open area selected as its not only big enough to receive the turnout but also the roads were wide enough to marshal in the waves of runners. Although I have to say, the participants weren’t as many as I thought it would be.

Performance before the race
Performance before the race

We were treated to a dance performance at the start point to perk us up. Music was loud and had everyone pumping. And off we go! Running for the first km or so was normal and something really surprised me about the way runners were behaving on this run. Runners all kept themselves running within a single lane on the expressway despite the entire expressway being closed on certain stretches of the race route. Take note: these were “live” expressways with cars speeding at 110km/h or faster and that is one hell of a bunch of disciplined runners. Unlike Singapore, when the roads are closed, runners occupy every single lane on the road. Please remember – we do not own the roads and must always run with caution. Organizers cannot ensure our safety at all time and it’s up to us to look after ourselves. Running safely is a habit and not a privilege.

We owe it to ourselves to look after our safety while running.
Runners on the expressway. We owe it to ourselves to look after our safety while running.
Unlike Singapore, no barricades or cones were used to cordon off the road for runners.
Unlike Singapore, no barricades or cones were used to cordon off the road for runners. Run with extreme caution.

On and off the expressways, we also ran into private estates where hills were a killer. Fortunately, there were more down hills rather than up hills. I made up for the slow time spent on up hills by speeding down the hills.

Finisher medal. Nicely made and well earned.
Finisher medal. Nicely made and well earned.

Overall, the race was a well organized one with some historical sights to be embraced. Race medal is heavy and of good quality metal.

Post race - free ice cream anyone?
Post race – free ice cream anyone?

Entire trip costs (SGD$240) breakdown for 3D2N stay:

  1. Coach fare (to & fro) directly to hotel I stayed in – SGD$60
  2. Hotel stay for 2 nights – SGD$124
  3. Race registration (10km) – SGD$26
  4. Food & Beverages – SGD$30
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Food: Every Asian’s Guilty Pleasure

It’s not a secret that we love our food. And when I say love, I mean adore. It’s rare to hear an Asian saying that they only eat to put something in their stomachs because to us, food is all-encompassing. It gives us joy, pleasure, satisfaction and adds so much pleasure to all our senses. We travel miles just to get our hands on that highly coveted dish recommended by some popular food blogger, calories be damned!

But for all the eating and snacking, Asians are still generally a pretty healthy bunch. I have had friends from other parts of the world who have commended Asian ladies on their svelte figures, and were also surprised that they are able to maintain such figures with the kind of local food we consume on a daily basis. And it’s always the same answer from me – Consumption in moderation. As much as we love our Char Kway Teow, Laksa and Nasi Lemak, most of us are careful about not overindulging. The occasional satisfaction is definitely okay but having such foods for every meal daily can not only cause our weight to go on overdrive but also our health to go down the drain.

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But when push comes to shove (also known as when we have no choice but to eat a lot), there is always the option of asking for less of the seasoning evils like salt, oil and preservatives. It is well-known that in many Asian dishes, MSG is used generously which is not such a healthy thing. However, with the health awareness movement in the years that have passed, those who have a craving for their favourite local dishes can request the stall to hold preservatives and add lesser salt and oil. Some stalls are also willing to add more vegetables to your dish if you ask for it which is pretty awesome.

Link: Calculate your BMI here

And let’s not forget about exercising to keep our body and body processes in tip top shape. While the need to eat is strong with many Asians, and sometimes we consume a little too much, we also need to be wary of the condition of our bodies after it all. For those who think they can continuously indulge with nary a care because they stay slim no matter what, this applies to you too. I have met naturally skinny people who are never seen without food who suffer from high cholesterol and fatty liver. Surprised? You shouldn’t be. Our bodies all work in the same way actually, storing and disposing of waste material and burning off of fat. It really doesn’t matter if you were born skinny or put on weight easily.

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It’s perfectly alright to eat and satisfy those cravings now and then. As long as we are maintaining a good exercise regime and healthy eating habits, you may proceed to eat away!

Link: Weight loss: Calories in Vs Calories out

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3 Loved Running Routes in Singapore Closing in 2017

One of the great things about running is that it brings us to explore difference places. Running provides us with the opportunity to be more adventurous, to get out of our homes and into the fresh air, enjoying everything our local area has to offer. Over the years we’ve complied about 70 popular running routes across the island. Unfortunately, 3 of our favorite running routes among Singapore Running Community are (or will be) closed this year. Check out all the vital information you need to know – where are the routes, when and why are they closed and what are affected.

1. Singapore Rail Corridor

rail corridor

Where is it? A green passageway stretching from Bukit Timah to Tanjung Pagar and connects many green spaces together along the way.

Why it’s closed? The closure is due to pipeline construction work to meet future water demand in the city area. About half of the 22km pipeline from Murnane Service Reservoir will be laid underneath the lower half of the Rail Corridor.

When it’s closed? Construction work is expected to commence in first half of 2016 and to be completed by 2019.

What is affected? The affected areas include the stretch of Rail Corridor on the south of Holland Road, which sits between Tanjong Pagar Station and Bukit Timah Station, and some sections of the corridor are closed temporarily.

PUB has assured that the pipeline will go under or around wildlife spots including a bat roosting site, and historic structures such as the former Bukit Timah Railway Station and a brick culvert along the Rail Corridor. Read more

2. Jurong Lake Park

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Where is it? – Located in the western region of Singapore and it is easily accessible and just a short walk away from Lakeside MRT Station. The park features a waterfront promenade where you can run along the lake, Chinese Garden, Japanese Garden, the famous Pagoda Twins and the bridges across the waters.

Why it’s closed? – Jurong Lake Park is closed for re-development the new Jurong Lake Gardens, which is about the size of 144 football fields and it will comprise three parts: Jurong Lake Gardens West, Central and East.

When it’s closed? – It will be closed from April 2016 and expectedly to be completed by mid-2018.

What is affected? – The affected area is as marked in red below. Runners can still access the Chinese Garden and Japanese Garden via Chinese Garden Road and Japanese Garden Road respectively. Read more

jurong lake closure

3. MacRitchie Reservoir

Photo Credit: Flickr
Photo Credit: Flickr

Where is it? – MacRitchie Reservoir, the oldest reservoir in Singapore, is centrally-located and it covers the combination of trail, pavement and boardwalk.

Why it’s closed? – To be involved in the development works of the Cross Island MRT line (CRL) that will begin from Changi, passing through Loyang, Pasir Ris, Hougang, Ang Mo Kio, Bukit Timah, Clementi, West Coast before terminating at Jurong Industrial Estate.

When it’s closed? – The CRL is targeted to complete by around 2030.

What is affected? – To be confirmed. The Land Transport Authority of Singapore (LTA) is open to both of two possible alignments for the part of the MRT line around the area of the reserve- one cutting straight through the reserve and the other skirting around it as recommended by nature groups. Read more

Want to know other running routes in Singapore?

Check out JustRunLah! comprehensive guide of best running routes across the island, with all the important information for your training needs!

routes-map

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Sleep: How Much Do You Really Need?

Image credit: Krishna.org

Sleep, like the food we eat and the air we breathe, is vital to our well-being. When our body is not well rested, it gets flustered and uncoordinated. Our health deteriorates too as our bodily functions start shutting down.

But as we speak continuously on how we should be getting sufficient sleep, exactly how much sleep is truly enough?

How much is good enough?

According to the National Sleep Foundation, there is no exact amount of sleep for everyone across the board. Apparently, there are some questions you need to ask yourself to know how much sleep YOU need, and this number is going to differ from person to person.

For easier reference, here are the questions to ask yourself:

• Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality sleep to get you into high gear?
• Do you have health issues such as being overweight? Are you at risk for any disease?
• Are you experiencing sleep problems?
• Do you depend on caffeine to get you through the day?
• Do you feel sleepy when driving?

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Sleep scheduling

As much as a proper diet and regular exercise is good for us, our bodies also require down time to repair and restore itself to enable it to perform at its peak when needed. It may sound like a joke but experts are saying that we need to schedule sleep like any other daily activity, even on the weekends. This allows our bodies to form a regularity that will do us an immense amount of good in the long run. If you find yourself, or a family member, having trouble sleeping at night, it’s best to consult a doctor or find a sleep professional to determine the underlying cause.

Health problems from lack of sleep

If you need further convincing, it is good to know too that a lack of sleep over a prolonged period of time can cause serious health complications and even death. While most of us probably won’t end up dying from sleeping less, it must be understood that like a pair of track shoes that have been worn too often and too frequently, our bodies are also subject to wear and tear. Physically, the symptoms will show too through dark eye circles, heavy eyebags, duller complexion and even foul breath.

Man sleeping on hammock

So make your bedroom as cosy as you can and snuggle up tonight for a good rest. You can thank us in the morning.

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OCBC Cycle Review: Sportive Ride [42 km] (by KenJoe)

Wave A

As I began to write this I realized that it could be lengthy given my natural inclination.  I decided to break it into two parts so here is part one first – as objective a review as I could from a layman’s point of view and someone who doesn’t cycle that much (or at all actually) till recently.  Part II – I will write it later when I get some free time and when folks are still interested in the musing of a late starter in running and now cycling.

The OCBC Cycle mass event was into its second edition, organized by Pich Event Management and of course with OCBC as its Title Sponsor.   OCBC also supported 4 charities through this initiative.  It was a 2-day event.  There was  a competitive OCBC Cycle Speedway club championship held on first day.   The Mighty Savers Kids and Family Rides were also held on Saturday.   Second day event comprised of a 42 km Sportive Ride and a 23 km Straits Times ride which are non-competitive held last Sunday.  I signed up for the 42 km Sportive Ride – my second time too.

The launch at Orchard Gateway on April 14th was very well organized in my opinion and made more exciting by the attractive prizes for early birds (first 300 would receive special gifts) in the queue.  I went earlier to queue and was 59th in the queue !  For the first time, to commemorate today’s launch event, four teams of riders formed by Friends of OCBC Cycle and invited guests cycled for 24 hours from 12.00pm on 15 April to 12.00pm on 16 April to achieve a record.  Based on announcements, there were 13 pre-event workshops and activities for participants to sign up for, starting with a Singapore Sports Institute Learn to Cook Healthily workshop on 14th May, to the Volvo Route Familiarization Trip in September.

Collection of the event pack was done from Friday to Saturday just before the actual event at Sports Hub OCBC Arena in conjunction with the Expo @ OCBC Cycle.  So you could browse and purchase cycling related equipment and accessories at discounted prices.    I was able to collect my event pack within 10 minutes.  I also enjoyed browsing through the Expo exhibits.  Kudos to the organizers.

The actual event was held on Sunday morning 2nd October.  The race started at 5.15 am as planned.  I was in wave A so I arrived at about 4 am.  There was a crowd but everyone was orderly, patiently riding or walking with their bikes slowly to the starting point. I saw folks also streaming into the area for later waves so the majority of folks were complying with the instructions to report at least one hour earlier.

The event was flagged off in smaller waves within wave A and I was in wave 3 of A but the intervals were rather short so everyone was all pumped up and excited to get riding off.  Everyone was also reminded it was non-competitive and to enjoy the ride.

The route did have a few sharp turns and bends but volunteers were on hand to shout out to cyclists to pre-warn them.  There were also two rather steep down slopes (ECP bridge downhill) which I found myself holding onto the drop bars (for dear life !?), with my whole body tensed up, especially in my arms.  I didn’t even have to move my legs and my bike was overtaking the cyclists in front down the slope each time.  I was doing the reverse of sitting back in my seat and trying to slow down the bike with as big a surface area as I could present ! (It didn’t seem to work.)  There was a couple of tough climbs, notably the Sheares Bridge climb.  An earlier part of the route also took us through a tunnel.  It felt warm being in the tunnel relative to the fresh cool air out in the open but it was only a short stretch.  I loved the fresh morning air and the wind whizzing by on the roads.

In this year’s ride, I wasn’t trying to ride fast.  I was trying to ride safely.  In fact, I did spot two participants, both relatively young, a male and a female who were riding without helmets on separate occasions both ahead of me.  I wasn’t sure how they managed to get through the volunteers in the first place.

There were adequate hydration points and medical posts though I didn’t count them.  I stopped at one hydration point towards the end and was given a bottle of 100 plus which I downed in quick gulps as the morning was turning hot.  I also took some photos at the designated selfie stops.

The ride ended within the Sports Hub in cool air-con comfort which was welcoming for finishing riders.   After collecting the finisher medal, a bottle of water and 100-plus, we were told to move on to vacate from the Sports Hub.  I remembered this was what happened last year too.  But I think this round, they were not as insistent or perhaps it was still early.  But generally, everyone was pretty good-natured, and moved on, after they snapped some photos of themselves, or their bikes in the stadium.  The atmosphere was friendly and everyone wore a smile of accomplishment in completing his/her ride.  I was happy that I completed taking off about 25 minutes from last year’s record (will write about the details in part two).

Outside the hub, there was also a ‘stall’ that had a nice range of fruits from apples, pears to bananas that you could help yourself to.  A nice friendly touch.

So overall, I enjoyed this year’s event more than last year’s and I would give a thumbs up for this event.   While it was a sportive ride, and not a race, many cyclists were riding as fast as they could somehow.  It will be advantageous to be able to ride fairly well if you want to be in the earlier waves.  Otherwise you probably would find it easier to go in later waves, provided there is no congestion.  Whatever it is, you need to remember to ride it for the fun and not for the speed in this mass event.  The sharp bends and steep slopes would require some good handling of the bikes if you want to enjoy the ride fully.  As expected, there were some falls and incidents but I only saw some visiting the medical stations, not the incidents.

I did discover later from a number of FB posts that some cyclists who completed after certain timing were either given the wrong finisher medals or went without any as the medals ran out.  I understand this was very disappointing for most as they had hoped to take photos too of their triumph with the medals.

BUT I also saw how the organizers immediately responded and apologized and promised to look into the matter.  They also promised to deliver the medals to the individuals.  By the time of my writing,  I also had received a message from the organizers to register if I have not received the medal so that they could deliver the medals.  Apparently from the accounts some of the sportive medals may have mistakenly handed out to the kids participating on the first day.   The amount of efforts to recover from this is tremendous as they would need to reach out to every cyclists – there were about 6400 participants this round.

So there was some lapse in quality control over the management of the medals, but I would acknowledge their efforts to recover from this tough (and costly) mistake.  Hopefully everyone gets his/her medals soon and folks would still treasure the experience of riding on 42 km stretches of the scenic road without Singapore’s traffic that morning.  Enjoyed the ride a lot more this round.  Always great to add some variety to life as to running too.   So ride and run safely, happily till the next race!

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Weight Loss = Total Calories In – Total Calories Out!

Unless you belong to the lucky few, losing weight is one of the topmost wants on anyone’s mind. With all the good food surrounding us, especially for those living in Asia, it’s a real chore to keep the weight off while enjoying the delicacies so easily available to us.

In actual fact though, learning how to lose weight and keeping it off isn’t as difficult as you may think it is. As long as you are able to do simple mathematics, losing the pounds can be really easy. Basically, all you need to do is make sure you don’t consume more calories than what you burn and you will be fine. I know many of you may be thinking, “It just sounds easy, but it’s so hard to do!”. Depending on your lifestyle and how sedentary it is, you may find that it really isn’t such a difficult task to accomplish.

For those of us lucky (…or unlucky), enough to be in relatively sedentary jobs, more effort on our part definitely needs to be in place to get rid of the excess calories from the food we have consumed throughout the day. Whether we do desk exercises (there are several videos on YouTube for reference on this), or we attempt to move around as much as we can, we need to figure out some way to burn some of the calories. For those who are required to run around and move about often in their line of work, burning the calories will definitely be an easier task.

woman-standing-on-scale

To me, the difficult part comes from having to be very observant about the amount of calories you have consumed through noting down ALL the items you have consumed throughout the day. Yes, every single food and drink item has to be taken into account otherwise your calorie count won’t be accurate. It can be a little painful but always think of the end results! Take into account the coffee you had in the morning, the small piece of mooncake you consumed mid-day and that orange juice you had before bed. Every thing has a calorie count and unless it’s a piece of raw lettuce, it better be punched into your calorie calculator.

Once you have established a routine, the next step is to figure out how much you are burning every day. If your lifestyle is very much sedentary, you may like to download a fitness app that can calculate the number of steps you take every day and the equivalent amount of calories you burn. Some phones even come installed with such a function so do check it out.

It may take some getting used to but trust me, at the end of the day (or your diet regime), you will see awesome results from your efforts. Incorporate some form of exercise into your routine and you will be good to go!

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Humidity: The Biggest Enemy When Running in Asia

Any runner in most parts of Asia will understand how it feels like to run in our kind of humidity. You start off strong, fresh and ready to go. Then as you run, you start sweating and it starts to weigh down on you. You start feeling soaked and sticky and too hot. It can be disgusting,

It is rather amazing though how runners in such humid conditions continue to be consistently inspired to go for their daily routes and not be deterred by such climates. We always come home soaking wet but happy because we have completed an entire course for the day despite feeling the need for a shower and a big bottle of water right after.

While we may deem the humidity as probably one of our worst enemies, it has its benefits. For one, sweating buckets allows our bodies to detox properly and two, it does make us stronger runners. It is a huge deterrent for many runners, I cannot deny, but running in such high humidity really pushes us to go even further with all that moisture and sweat weighing us down. Our lungs get stronger and we are more acclimated to the heat, moisture and gravity.

young runner kid water

For me at least, drier climates always allow me to go further distances without breaking out in a sweat so soon. Then again, I must say that I have our Singapore humidity to thank. Of course there are always new obstacles to conquer in the different climates in other parts of the world but the crazy humidity really makes a significant difference in my endurance levels.

It has to be noted though that runners in high humidity regions need to have a lot more water intake because of the amount we lose through the excessive sweating. Not only do we lose water but we also lose a lot of salt which is essential for our bodies to recover and operate. This is where we need to load up on isotonic drinks and not skimp too much on the salt in the food we eat because we need it if we want to continue running well in our kind of climate.

Ultimately, as much as humidity does make us feel pretty awful after a run, it does come with its benefits. At the end of the day, we need to ensure that we listen to our bodies and give it what it needs to give us the necessary energy to continue pushing through in this hot and wet weather.

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Race Review: ASICS City Relay 2016 [Marathon] (by Moses)

Credit to Asics City Relay's Facebook page.

I write this with the intention of making it a holistic, objective review of the Asics City Relay 2016. As with my other reviews, look out for the font in italics where I highlight certain aspects of a race I deem important. Do note that I was participating as the first relay runner of my race category (Marathon), therefore my experience (which you can read about in greater detail here) best encompasses the experience of a participant running the first relay leg.

Race Category
This was one of the rarer occasions where I won a free race slot from a giveaway contest on Asics City Relay’s Facebook page:) Together with a three other runners (who also won free slots), we formed a team to participate in the Marathon category. This meant each of us would run approximately 10.5km. This event also offered participants the chance to run the Half-Marathon category as a team – which would mean participants would be running about 5.25km instead.

Pre-Race Matters
Race Entry Pack Collection was held from 14-15 September 2016, from 10am-9pm at Velocity. No doubt a convenient location (for me, at least), yet it was even more convenient that my teammate was able to collect the race packs on behalf of all of us. A simple race pack – a drawstring bag, the event tee and a Soyjoy bar (sorry if I missed anything out – but if so it probably meant that it didn’t grab much attention). Nonetheless, not complaining considering this was a free slot!

The Race Precinct
Many local races are held around the F1 pit building or Gardens by the Bay, however this one was to take place around the Singapore Sports Hub. Some benefits included accessibility, ample dining options nearby and of course the uncommon opportunity (for me at least) to enter the National Stadium. Security was present at the entrance of the Stadium for brief checks of runners’ belongings. Though no baggage deposit was available, this was acceptable because not everyone in a team was running at the same time – hence teammates could help to take care of each other’s belongings. One notable task that runners of the first relay leg had to do was to collect a slap-band that would serve as the “baton” for the relay. There were some fantastic displays projected at the top of the stadium as well!

Credit to Asics City Relay's Facebook page.
Now that’s a pleasant sight. Credit to Asics City Relay’s Facebook page.

The Race
Flag off was scheduled and did take place at 6.00pm sharp. Really sharp, as evident from a Seiko digital display which I couldn’t help but constantly gaze towards. This was great, as I’ve heard of flag-offs in other races which can be awfully abrupt. The race route would take participants around the Sports Hub, venturing as far as Geylang road (which isn’t at all far – this means lots of looping in the vicinity of the Sports Hub to clock adequate distance). Those running the Marathon category would run two loops. The transition within the stadium between the first and second loop was less clearly spelt out. I found out during the race itself, taking me beneath the grandstand and around the stadium (in an eerie blue section) before heading off for the second loop. Notable challenges of the race included the numerous bends which were effective in breaking momentum. Thankfully, the course profile was relatively flat and I didn’t encounter any bottlenecks as the number of participants around course at a time was limited to the number of participating teams.

Numerous twists and turns. Credit to Asics City Relay’s Webpage.
Thankfully the race isn’t starting any earlier in sunny Singapore. Credit to Running Shots.

Hydration was made available at two occasions per loop of the race. Chilled water and Pocari Sweat was served in plastic cups – which isn’t the easiest to drink from (opposed to pinchable paper cups) when running. I cannot recall if distance markers were present – if they were they certainly weren’t particularly noticeable. I couldn’t ascertain the course distance as GPS data was affected while running through the stadium, though I do estimate that it was less than the stated 10.5km per runner. The best part of the course in my opinion? The entry into the National Stadium! For one, you’re running towards a vast amount of participants (it’s hard to slow down when everyone’s watching). Furthermore, the air-conditioned atmosphere is simply refreshing.

Strava data available here :)
Strava data available here 🙂 As you can see, the GPS gets a little agitated in the stadium.

Post-Race
I was handed a banana and a bottle of Pocari Sweat upon completion of my relay leg. Finisher medals were only collected by the final relay runner. Live results were available – an aspect that many other local running events should take heed from! It was a pleasant evening running with my teammates, most of whom I had never met before! That’s the joy of running, serving as a platform not just for performance but also for friendship 🙂

team
The Team. Credit to Asics City Relay’s Facebook page.

I sure hope this was an enjoyable read. As always, you’re welcome to read more about my personal thoughts on the race here!

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Vegan VS Runner

Being a vegan has become almost like a fashion trend in recent years. But how many of us actually know what becoming or being a vegan entails? If you were brought up in a vegan household, it may be easier for you but for those who have decided to switch to veganism or are considering doing so, you need to fully understand what you are getting yourself into.

First off, there is a need to know what a vegan diet consists of. Basically, vegans stay away from meat, eggs, dairy products and all other animal-derived ingredients, with many of them abstaining from foods that are processed using animal products such as white sugar and some wines.

Being a vegan needs to be understood in its truest and fullest form, especially if you are a runner or do exercise of any kind on a very regular basis. While it is definitely possible to maintain a good vegan diet while on an exercise regime, it has to be noted that you will still need to be very careful in the kinds of pre and post workout meals you have. The whole concept is very similar to a non-vegan’s pre and post workout meal plan with the exception of a few food types.

kale-juice

If you are thinking that you are free to consume anything because you are going to be eating some form of vegetables anyway, think again. As with the different food groups most of us are familiar with, there are also different categories of vegetable types that should be consumed accordingly to ensure your body gets the right nutrients and supplements to perform at its peak.

Green leafy vegetables are high in fiber and vitamins while beans are a good source of protein. Potatoes and yams are carbohydrates that give us the energy to keep going. Tomatoes are high in water content to keep our bodies well hydrated. A little knowledge of what kinds of vegetables will do well for your activity level will go a long way in ensuring you are always sufficiently satiated and protected.

While it is totally possible for runners and exercise enthusiasts to still keep fighting fit on a vegan diet, newcomers have to be cautious, especially if you have been consuming meat and animal products all your life. With any sudden change in diet, you need to slowly acclimate your body and take it slow and easy. Once your body is used to the new diet and activity level, you may continue to do what you have to do to keep your body lean and mean inside and out.

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Runcation In Indonesia: 3 Races You Should Not Miss

Enjoy the beaches and eat local street food after the race – this is what you can expect in a Runcation in Indonesia!

Here’s some information on 3 races you should not miss in Indonesia!

Photo Credit: rizkyardianto
Photo Credit: rizkyardianto

Bali Marathon

Bali Marathon is an annual international road race event which features a combination of Balinese natural life and traditional art performance. You can enjoy the vibrant Balinese culture and stunning landscapes of this extraordinary Indonesian Island while experiencing a serious race with the challenging course. In its fifth edition this year, the event offers four categories – full marathon, half marathon, 10km and children’s sprint, and the course is comprised of flat road and rolling hills.

Jakarta Marathon

If your goal is to run through every capital cities in the world, the annual Jakarta Marathon can be your choice of a Runcation in the capital city of Indonesia. The event offers a full marathon, half marathon, 10km and 5km. Last year more than 15000 runners from 53 countries participated in the Jakarta Marathon and it is regarded as the largest running event in Indonesia. The race course starts at the National Monument or Monas and passes through various popular landmarks of the city, including the Chinatown, Bank Mandiri Museum and the Catholic Cathedral. Ice cold water sponges and the post-race ice baths in inflatable pools will be offered for a quick recovery and cooling core temperature.

Bromo Tengger Semeru 100 Ultra

Bromo Tengger Semeru (BTS) Ultra Run race is a unique event that aims to challenge your inner spirit and physical state, as well as to provide race participants with magnificent natural beauty and environment of Bromo Tengger Semeru National Park in East Java – Indonesia at various altitude level. The race categories include 170km, 102km, 70km and 30km. You will be running through rural back roads, forest path and prairie with a distant magnificent view of the highest mountain in Java, Mount Semeru and the tranquility of Lake Ranu Kumbolo.

Sounds exciting? And you do not want to miss the race?

Then check out our up-to-date interactive calendar of running events in Indonesia.IndonesiaCalendar_JRL_FBQuick links:

  1. Runcation in Thailand: 3 Races You Should Not Miss

  2. Runcation in Philippines: 3 Races You Should Not Miss

  3. Runcation in Malaysia: 3 Races You Should Not Miss

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