Just Run Lah! - Singapore's online running community | JustRunLah! - Part 115
 
TICKETS

Run, Learn & Explore at the Pesta Ubin Run 2017

Mel
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Run, Learn & Explore at the Pesta Ubin Run 2017

The 2nd edition of the Pesta Ubin Run is back, happening on the 20th May 2017! With more co-partners and sponsors coming on board to do our part for the environment, the Pesta Ubin Run 2017 promises to be bigger, better and more environmentally friendly.

There will be 2 categories: 5km and 2.5km. The 5km category will flagoff at 8am whereas the 2.5km flagsoff at 9am.

Kampung Ubin has a green spirit – and this run will showcase Pulau Ubin’s clean and green environment, bringing you through scenic rustic kampungs and fruit orchards! We’re talking about cool durian trees and coconut trees! And do not forget to greet the friendly locals along your run!

When They Say Green, They Really Mean Green!

Participants are reminded to bring your own bottle! The BYOB concept has become popular with environmental friendly runs! Imagine the paper cups wastage! They really mean it! If you do not have your own bottle, you will be directed to the nearby provision shops to purchase your drinks!

More Than A Run!

The Pesta Ubin Run doubles up as a prelude as to the beautiful Ubin. Continue exploring Pulau Ubin and discover the rich heritage and vast biodiversity Ubin has to offer. Pulau Ubin even has something for the adventurous – check out their water sports post run!

Make it a day for the outdoors with your friends and family! Run Pulau Ubin!

Preparing for my First Marathon with YouTube

Andy Lee
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Preparing for my First Marathon with YouTube

Hello everyone, my name is Andy and this is my first blog post with JustRunLah!
2017 Sundown will be my first Marathon too!

If you are a first time Marathoner, a few questions might follow you along your running journey. Yes, I am still having these self-doubts, even when we are only days away from Sundown Marathon 🙂

Am I training enough for 42.195km?
Am I happy with my own efforts?
Am I READY for a Marathon?

Then I heard from regulars that even if you are running a Marathon for the 3rd or 10th time, you will still have doubts, as 42.195 KM is a r-e-a-l-l-y long distance!

Allow me (a novice runner) to share a few points which I pickup up along the training journey:

1) Enjoy the training routine, celebrate your own development and improvement.
Your fitness will definitely improve. Week by week, your stamina and pace will improve, you will be tired too but recovery is easier and faster.

2) We all have only 24 hours a day, Family, Work and other commitments keep us busy and we sometimes sacrifice REST (and sleep). This is the most neglected component in my training routine, it sucks when we fall sick and have to train harder again.

3) Running is tough, but finding SPARE TIME to run is even harder! When I am trying to clock the mileage for a Marathon (40 to 50 KM per week), you can literally count the number of hours needed.

4) Have Fun! Be it running with friends or enjoying a new route (sightseeing), it makes it easier to pass time (literally). If you need additional fuel and motivation for your running adrenaline, follow JustRunLah!’s fellow runners’ experiences 🙂

5) I joined all 5 TPS (ThePerformanceSeries) 10 KM in 2016. Although my personal best never went under 60 minutes, but it did build my appetite for more runs. Having said that, 42.195 KM is a huge difference from the 10 KM race!

Apart from getting some tips from friends, I pick up more tips from YouTube (Go ahead and laugh at me hee hee). Marathon is not something which we can attempt without training, you need to start preparing at least four to six months beforehand.

You might read up some YouTube or Google some of this running terms (and there are many terminologies out there!) :
– Breathing, Running style, Hydration, Injury prevention, Stride, Eat (gel) and nutrition, Tapering,  Recuperation etc.

The first thing I did for myself was to come up with a training plan, and STICKING to it. (How long, how fast to run in the weeks before race day etc).

Some will recommend non-running exercises like Cross, Hike, Steps, Yoga Pilates or Aerobics to train other muscle groups. This will enhance our overall running performance, by having stronger core and flexibility (eg).

6) Join the lead-up runs (with pacers) organised by your Running event.
After all your training, this is the moment to validate whether you are ready for the race.

It is not about running Fast or even strong, but maintaining a constant (and comfortable) pace.

As this is my first Marathon, any timing below 6 hours is an achievement for me. I will be trying to run with the 5.30 pacers. Mathematically, if I can maintain a pace of 7.30 Min/Km, then I should be good 🙂

Then again, you will read that the real Marathon starts at 30 KM (the WALL).
And I am not sure how my body will adjust to running at 3 or 4am in the wee hours :p

My running journey has just started. By keeping fit myself, I hope to motivate my family to keep fit too. Cheers to many more running milestones down the road.

You can read more about my 42.195 KM Marathon motivation and bucket-list here or Instagram #Training42Sundown2017. Wish me Luck !

#Make1KWetChallenge – Are You Ready To Take The Pool For A Change?

Mel
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#Make1KWetChallenge – Are You Ready To Take The Pool For A Change?

Speedo introduces to you the #Make1KWetChallenge. Broaden your horizons and challenge your limits. Do you think you can swim a kilometre in the same time you can run 5 or cycle 10? Are you as speedy in the water as you are on ground?

Tell Me More About #Make1KWetChallenge

The kilometre distance is a really good distance in terms of being a challenge. The challenge here is – to at the end of the day, be able to swim the 1k distance in the same time you can run a 5km or cycle a 10km. Devised by 3 time National Triathlon Champion and Training Coach – Annie Emmerson, this challenge is designed to take your fitness to a new level. This challenge will shake up your fitness routine, and is a great form of cross training. We’ll let you in on a secret – swimming will bring immense benefits to your fitness.

Why Swim, When You Can Run – I’ll Tell You Why

Swimming is one of the best sports in terms of all round fitness. It helps develop upper body strength, a good core and increased lung capacity. Naturally, this becomes a big plus for other sports such as running or cycling. The benefits of water is just waiting for you to be discovered. Test your results against your running routine!

NO DOUBT SWIM TRAINING HAD A BIG PART IN HELPING ME QUALIFY FOR THE WORLD HALF MARATHON TEAM – ANNIE EMERSON

See the challenge in action

Watch Charlie Watson, Elle Linton and Rick Pearson challenge the 1k distance! They post a 16 – 18 minutes 5k times, but can they do the same in the water?

Did you try and fail too? – The 1K Wet Training Plans

You’ve got to admit it, it’s a pretty tough challenge! Hence, Annie has developed the 1K Wet Training Plans that suit different levels – beginner, intermediate and the advanced! This is to help fitness enthusiasts hit their 1k target in the pool. In the plans, Annie uses drills, change of pace, and the grasp of breathing techniques to enable you to swim below your 5km run time.

Mok Qualfies for SEA Alongside Compatriot Soh

Mel
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Mok Qualfies for SEA Alongside Compatriot Soh

The SEA games marathon stage is slowly being set up. With the likes of Soh, Jasmine Goh, Rachel See all hitting the qualifying mark already, today we have even more good news. Mok will toe the start line at the SEA games 2017 in Kuala Lumpur after a blistering 2h 26min 7sec in the Seoul Marathon this morning. It was not only a SEA games qualifying time for Mok, but also a PB!

Photo Credits: Mok Ying Ren

The stage is set for August 19th 2017! It’s going to be a great showdown between Soh and Mok. Add Agus into the mix and really this will be one run you cannot miss watching! It’s going to be competitive! Agus also qualified with a 2h 21mins 35sec in Seoul this morning. Do not count out Malaysian Tan Huong Leong who also managed a 2h28mins PB in Tokyo. And how can we forget Boonthung Srisung?

So, who’s coming back with the gold? Watch them take centre stage!

5 Local Foods To Try When You Are In Australia For Your Next Race

Joey
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5 Local Foods To Try When You Are In Australia For Your Next Race

The land of kangaroos and koalas, Australia is well known to be the destination to head to when you need to get away from it all. The pace is relatively slower and the people are usually friendly. Depending on which state you head to, there are usually a number of outdoor activities for you to do.

And when it comes to their food, the Australians sure know how to get cooking. Here are 5 foods you have to try if you are heading there for a run anytime soon.

#1 Fish and Chips

Photo Credits: Canberra Times

Surprised? You don’t have to be. In fact, because the entire country is surrounded by ocean, you are pretty much guaranteed to have really fresh seafood. Although fish and chips are considered an English specialty, the Australians don’t have theirs with vinegar and they pair their fish with crispy chips instead. The prices may not be very cheap but definitely reasonable for the level of freshness you are getting.

#2 Vegemite

Photo Credits: Blogs.acu

I’m putting this second because Australians adore their vegemite. They have it with EVERYTHING, even on their toasts. For those who have no idea what vegemite is, it is a dark brown paste made from various vegetables, yeast extract and spice additives. And If you are thinking “Oh, since they have it with their toasts, it should taste sweet right?” Wrong! Vegemite is salty and unless you have tasted Bovril before, the taste of this will most likely make you back peddle a few kilometres from the product. To put it nicely, it is an acquired taste.

#3 Tim Tams

Photo Credits: Arnotts

Now this one is a delicious treat and definitely sweet! Although the usual flavours can be found in most good supermarkets worldwide, the new and unique flavours can only be found in Aussieland. Tim Tams, according to the Australians, are best consumed with a hot cuppa because that’s where the fun comes in. To most effectively eat a Tim Tam, you stick one end in your coffee and then suck the drink from the other side of the biscuit. The chocolate-y Tim Tam goes really well with the coffee and you have got yourself a dessert or a sweet snack.

#4 Barbeque

Photo Credits: Oz Safari

Considered almost like a pastime for many Australians, throwing heaps of seafood and meat on the “barbie” is a great way to socialise with friends and family and have a couple of beers and some grub, especially when the weather is good. There’s also usually salad as an accompaniment (got to have your greens!). If you are one of the lucky ones who have family or friends (or both), residing in Australia, you can have one at home. If not, there are also tours that take tourists and locals for barbeques at the beach or anywhere else.

#5 Kangaroo meat

Photo Credits: Butcherman

You may find this in good supermarkets in many countries nowadays but in Australia, as easily as you can see kangaroos hopping around, it is just as easy to find their meat in supermarkets. It’s lean red meat so it’s really healthy and can be prepared in many ways like steaks, burgers, sausages, and so on. Kangaroo meat is especially delicious when it is marinated well and since you are in Australia, you may as well try it!

Read More:

  1. 5 Local Food To Try When You Are In Hong Kong For Your Next Race 
  2. 5 Local Food To Try When You Are In Thailand For Your Next Race 
  3. 5 Local Food To Try When You Are In Philippines For Your Next Race 

Cycling Routes: South East Asia’s Top 5

Joey
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Cycling Routes: South East Asia’s Top 5

If you are not one for running, perhaps cycling then is your thing. Besides the adrenaline rush you can expect from the trails, some routes even give you eyes a treat with awesome scenery and views of mountains and rivers or perhaps just really nice foliage.

So if you are looking for some great cycling trails, you may want to consider one, or all, of these.

#1 Bukit Kiara, Kuala Lumpur, Malaysia

Known as the best mountain biking spot in Kuala Lumpur, it is not difficult to see why. Whether you are a beginner biker or a seasoned one, this spot has trails that range from simple to highly technical ones with tricky loops and tight sections. If you are looking for something challenging, you may want to seek out some of the harder trails like ‘Snakes and Ladders’ and the lung-busting ‘Twin Peaks’.

#2 Kirirom National Park, Cambodia

Photo Credits: Cambodia Travel

Fancy a cooler ride? Then Kirirom, also known as Preah Soramarith National Park, is probably the biking trail for you. Popular with mountain bikers for its single tracking leading up to a 700-metre hill, the cooler temperatures and picturesque landscape are also hugely welcomed by cyclists. And if you are looking for some form of race, it may be good for you to know that Kirirom us also the site of an annual mountain bike race called the Kirirom Mountain Bike Challenge – one of Cambodia’s biggest cycling events.

#3 Doi Suthep-Pui National Park, Chiang Mai, Thailand

Photo Credits: Chiang Mai

If you are a casual rider just out to enjoy some views while getting onto an easy track out of Singapore, perhaps this one may work well for you. Offering some of the best downhill biking trails in Southeast Asia, you can opt for The Eagles Route through bike tour company, Mountain Biking Chiang Mai that’s mostly downhill with only a section or two of uphills. Starting from the summit of Doi Pui at over 1,600 metres above sea level, you will pass by cultural and scenic spots, including a Hmong Village, until you get to your destination of Lake Huay Tueng Tao.

#4 Maarat, San Mateo, Rizal, Philippines

Photo Credits: Patrick Pantangco

You cannot talk about biking without mentioning the town of San Mateo. Dubbed as the mountain bike capital of the Philippines, there are several trails to choose from, the most popular and possibly most challenging being the Blue Zone trail. And while the Blue Zone trail is recommended for more experienced riders on a usual basis, it has to be noted that the trail gets harder in the wet season when mud puddles and pools will make the steering and climbing harder. If you wish to be merciless to yourself, you can try The Wall where you ascend over 240 metres in less than two kilometres.

#5 Ketam Mountain Bike Park, Pulau Ubin, Singapore

Photo Credits: ASEAN Tourism Travel

Closer to home, we have this bike park that is located off the northeast coast of Singapore. Ketam boasts about 10 kilometres of mountain bike trails that were constructed to meet International Mountain Bicycling Association (IMB) standards and while it may require a bit of effort to get there, it is worth every single bit. It is good to note that Ketam’s trails are in the three highest difficulty ratings in the IMBA’s five-point ratings system, namely Blue Square, Black Diamond and Double Black Diamond. But of course if you prefer to just go for a leisurely cycle around the island, you can still do so by renting a bike from the several shops at the main village near the jetty and follow a 14 kilometres scenic route without getting onto the Ketam trail.

Read More:

  1. Hiking Trails: Top 5 in Asia Pacific
  2. Hiking Trails: Top 5 in South East Asia
  3. I’m Cooler Because I Qualified for the World Marathon Majors

5 Local Foods To Try When You Are In Japan For Your Next Race

Joey
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5 Local Foods To Try When You Are In Japan For Your Next Race

When it comes to Japan, Japanoholics will tell you that besides the culture, the people and the shopping, it is also the food that tickles their fancy.

It may have used to cost a pretty penny to make your way to the Land of the Rising Sun but in recent years, many tourists are flocking there due to the more affordable travel and hotel prices.

So with this in mind, should you make your way there for a run, make sure you treat your taste buds to these 5 local foods.

#1 Sushi and Sashimi

Photo Credits: Mode Sushi

If you are wondering why I’m putting these two food items together in the same category, it is only for the simple reason that one comes with rice and the other, without. Both of these can be considered Japan’s most iconic dishes to date and nobody ever goes there without having at least one piece of sushi, if sashimi isn’t up their alley. While many may say that sashimi, which is raw seafood you consume after dipping it in a soya sauce, is a healthier option because there is no carbs, the carb count with sushi isn’t that scary either since the rice is vinegar-ed.

#2 Okonomiyaki

Imagine a savoury pancake batter. Now imagine that it is filled with loads of seafood, meat and vegetables and then pan fried until the outsides are crispy and golden brown, while the centre retains its fluffiness and moisture. A dish that originated from Osaka, there are several okonomiyaki restaurants all over Japan where you can either get a wait staff to cook it for you or you can opt to do it on your own. In my opinion, it’s always best to do it yourself so that for one, it’s fun and two, you get to cook the pancake to your desired crispness.

#3 Takoyaki

Little balls of deliciousness, these octopus balls (tako means octopus in Japanese), are bits of octopus wrapped in a round case of flour and cooked in a special takoyaki pan. Like the okonomiyaki, the outside of the balls is crispy while the insides are hot and fluffy. Also a dish originating from Osaka, this is a great snack to have especially when the weather gets a little chilly.

#4 Yakitori

If you are familiar with satay, this is almost similar. Basically all types of meat and vegetables skewered on a stick and grilled to perfection, the Japanese version is slathered with a sweet sauce to give it that awesome sweet-savoury caramelised flavour. Another low carb option since there isn’t any involved, you can find these at most restaurants or izakayas in Japan. The best way to enjoy yakitori is with some alcohol and a group of friends.

#5 Ramen

I left the most iconic and best for last. While there are so many ramen stalls and restaurants all over Japan, there are only handfuls that can really cook up a great bowl. A steaming bowl of ramen is a highly welcomed dish for busy Japanese who are always on the go. Springy noodles usually served in a pork bone or chicken broth, accompanied with a generous serving of meat and vegetables, tourists literally flock to Japan just to taste an authentic bowl. And of course it is the dish to go to when it gets a little chilly outside.

Read More:

  1. 5 Local Foods To Try When You Are In Indonesia For Your Next Race
  2. 5 Local Foods To Try When You Are In Hong Kong For Your Next Race
  3. 5 Local Foods To Try When You Are In Malaysia For Your Next Race

5 Local Foods To Try When You Are In Philippines For Your Next Race

Joey
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5 Local Foods To Try When You Are In Philippines For Your Next Race

Ah Philippines! The land of super talented singers, dancers, beautiful beaches and really friendly people. Becoming more popular amongst tourists in the last few years, people are starting to appreciate the food that can be found all over the country. With a huge Spanish influence, Filipino food is just that – a mixture of awesome Spanish cooking methods together with undeniably delicious Filipino style.

If your next run takes place in the Philippines, let yourself go a little and indulge in their awesome local delicacies like the 5 below. It isn’t all about Jollibee!

#1 Chicken Adobo

Photo Credits: Budget Bytes

You may have heard of this several times but many may not have tried it or even seen it before. A delectable savoury dish, it is basically chicken or pork marinated in a mixture of soya sauce and vinegar. This is usually eaten with a side of steamed white rice. It’s good to know too that some places create their own recipe of this dish and add it more mouth-watering ingredients to amp up the flavour even further.

#2 Kare Kare

Photo Credits: Kawaling Pinoy

Fancy some oxtail and ox tripe stew Filipino style? A famous dish throughout the whole country, many locals have this as a form of comfort food. The dish is cooked with an array of vegetables and flavoured with roasted peanuts or peanut butter, onions and garlic. It is usually served with bagoong (shrimp sauce), and sometimes spiced with chili and sprinkled with calamansi juice.

#3 Paksiw Na Lechon

Photo Credits: Ang Sarap

If you find yourself craving for some good old suckling pig while you are there, your best bet would be to savour this national dish of the Philippines. While the most famous city to have this is the city of Cebu, you can find this pretty easily across the nation. A whole suckling pig is roasted over charcoal for many hours to achieve the crackling skin and super juicy meat within. The leftovers are not thrown away but are stewed with vinegar and spices and becomes this delicious dish – Paksiw Na Lechon, with the word paksiw literally meaning “to cook and simmer with vinegar”.

#4 Balut

Photo Credits: The Food Bible

Duck embryo anyone? Looking (and some say tasting), like something out of a bizarre food challenge, balut is actually a developing duck embryo boiled and eaten as a snack (or as a challenge for tourists), in the shell with a splash of vinegar. Apparently, the best age of the duck embryo is 17 days when the chick is not old enough to have been fully formed. But you can still hear the crunch of tiny bones when you bite into one. A popular street food, it is possibly one of the strangest foods to try.

#5 Halo Halo

Photo Credits: NY Times

A famous Filipino dessert, Halo Halo, which also means “mixed together”, is a sweet dessert that include boiled kidney beans, chickpeas, sugar palm fruit, jackfruit, tapioca, sweet potato, sweet bean, coconut gel, ice cream, guava paste, purple yam and a whole lot more, depending on how much else can be added! Served in a tall glass containing ice shavings and evaporated, this is the perfect dessert to end off any meal you have in the Philippines.

Read More:

  1. 5 Local Foods To Try When You Are In Thailand For Your Next Race
  2. 5 Local Foods To Try When You Are In Taiwan For Your Next Race
  3. 5 Local Foods To Try When You Are In Malaysia For Your Next Race

Ed Whitlock – Celebrating His Inspirational Running Journey

Mel
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Ed Whitlock – Celebrating His Inspirational Running Journey

Ed Whitlock is a true marathon legend. The running world has suffered a great loss with Ed Whitlock’s death (just a week after his 86th birthday), but his wisdom, guidance and strength of character will live on.

YOU ARE NEVER TOO OLD TO CHASE YOUR DREAMS

His story is inspiring. He is the epitome of you are never too old. If you haven’t heard, while many of us- young and dangerous, are struggling to hit that sub3 marathon mark, Ed casually ran a 2h 59 minutes 10 seconds marathon at the age of 72. Told you he is legend-wait for it-ary. A year later, he improved that record with a time of 2:54:49. If age-graded, this would be equivalent to a 20 year old running a 2:03:57 which would also be the fastest marathon time posted for the year 2010. Talk about impressive! He recently posted a sub4 timing, setting another world record for the 85 – 89 age group for the marathon.

Photo Credits: CBC

Ed holds 36 records in the Masters Athletics. Able to run a 1:22:23 half marathon in his seventies – how many of us can do that in our twenties? Not many of us can relate to running a sub2 marathon, but many of us can relate to running a sub3 marathon, but at his age – it’s just world class! Ed is truly an inspiration to thousands and millions of regular runners.

Considered a true inspiration by many, Ed sees himself as just a guy who loves to run. His recent death is certainly an enormous loss, but his legacy will live on.

If you need motivation, think Ed Whitlock!

Marathon Day Recap: Clark Animo 8

Lila
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Marathon Day Recap: Clark Animo 8

I did it! It’s done. This 42 year old female ran 42 kilometers and 195 meters. I’m ecstatic because not only did I finish my marathon injury-free, I finished it ahead of my predicted race time of somewhere between 6:17-6:30. My gun time was 05:52:23.687.

And no, I’m not raring to sign up for another race, thank you. Gonna savor my sweet time off from months of running.

This was how the day went down.

The bright full moon was still up during the early hours of March 12, Sunday when 42km runners gathered at the starting line of the 8th annual Clark Animo Marathon.

I asked another runner to snap my customary pre-race photo. “You’re by yourself?” He asked quite surprised. I said yes. And mentally added “as usual.”

A race briefing was held a few minutes before gun start. And at exactly 2:30 A.M. we were off.

“I’m going to stick to my own pace” I kept telling myself as runners passed me by. Still, I knew I was running a bit faster than I’m used to.

My Nike app announced the 1k mark and my pace. Seven something kilometers per hour. Whoa! I needed to slow down. It should’ve been 8’30″/km. But I knew the course well and this bit was a bit of a downhill. I decided that I should take advantage of it. Besides, I knew that I couldn’t be this fast the second time around. The route was two loops on a 21km course around the Clark Freeport Zone.

At the 7km point, I see a girl running barefoot. Oh how I wished I could run barefoot. Years ago, I tried running wearing a pair of those shoes that supposedly mimicked the barefoot experience. I got Achilles tendonitis.

I smiled and asked her as I passed her if she was running barefoot all the way. She said she had a pair of flipflops with her for emergency use.

I check my watch. 45 minutes into the race. It’s time to eat my banana.

At 10km, I was still going faster than my normal pace. And the pain that occurs just below my knees which usually happens to me at around 21k made its presence felt.

“See. I told you to slow down.” I scolded myself. Besides, coach Sage (on YouTube) emphasized the importance of an even, sustainable pace.

An older runner passed me. He was tall and looked like a seasoned marathoner. He had that built. We greeted each other a good morning.

At about 14km, I passed him. He gave me a thumbs up and said “You’re pretty strong!” I said “Yeah I’m expecting to crash later.” Self-deprecating mode on.

The course made a right turn, I saw the Air Force City welcome sign. I sang “Paradise City” in my head. Earphones and other such devices were not allowed by the race organizers because only a section of the roads were closed off for runners. Too bad, I prepared a killer marathon playlist. But I was also relieved. I could focus 100% on my running and be in the present moment.

At 16km, I needed to pee. The course took us through the airport grounds and so I dashed to the bathroom. Better a real bathroom than a port-a-potty (which I haven’t yet spotted along the race course.)

I reached the half-way point. Hey, 21km! I believe I have achieved a PR: 2:39:42. I was expecting a 3 hour time. Wow.

Time for another “snack.” Just like in my training, I included real foods in addition to an energy chew and gel. It was pretzels time for some quick energy and some extra salt.

I was on my second loop. I still felt pretty good. But I relaxed a bit since the fear of not making it to the 3:30 half-marathon cut off no longer worried me. I now readjusted to my normal pace.

The 21km-32Km range was what I called the desert area. If I conserved energy and rehydrated properly, I’d have a better chance of finishing the marathon strong. This was also the part of the race where I started swearing to myself. I took a 10 minute walk break here as well. My leg muscles were very tight and the top of my right thigh felt like it was getting hacked. Here, a fellow runner reminded me to keep my head up so I don’t get dizzy. I thanked him for his advice. It’s just that sometimes if I looked at the horizon and see how far the road still stretched, it zaps my motivation and energy.

After I felt better, I pushed myself to run again. I found it very hard to gather enough energy to run again so I made a mental note to keep walking breaks to a minimum. I did it again though at 35km because I started feeling the onset of a stomach cramp. Luckily, it came and went.

I check the time. I told my husband and my nine year old brother (who ran in the 2.5K fun run) to expect me at the finish line at about 8:30 AM or so, which is about 6 hours from gun start.

I think I had about 45 minutes left till 8:30. I thought to myself I should just keep going and if 8:30 came and I still wasn’t at the finish line, I’d just relax and walk.

Luckily the last 2km of the course was a slight slope so I was even able to pick up my pace from 10’34” to 8’13”, passing a few runners this late in the game. Woohoo. I felt good. A fellow lady runner cheered and shouted “Go, go, go” while another guy also told me “You’re tough!”

When I made the right turn towards the finish line and saw that the clock hadn’t reached 6 hours just yet, I made a go for it. I wasn’t totally expecting a PR but there it was. I finished with an 8’06” pace and about 8 minutes ahead of my time goal.

What a day! Although I’m not in the fast runner category (my data showed 65% were ahead of me and there were 81 runners behind me), I really thought this was a great run. I pushed myself hard, respected the distance and did my training.

Your Running Journey. Our Passion. Progressively Working Towards Your Goals, #TranscendYourself.

Mel
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Your Running Journey. Our Passion. Progressively Working Towards Your Goals, #TranscendYourself.

The Performance Series is a series of running races throughout the year that brings you to iconic landmarks of Singapore and Malaysia. Don’t stop at just one race – because TPS is about making a lifestyle change. Achieving goals is about setting mini ones on the way to make sure you are on track. Keep your eyes on the gold, but have mini milestones to be sure you are getting closer to your goal. TPS 2017 will be your mini checks on your way to a bigger goal – Standard Chartered Marathon Singapore 2017!

MAKE THE YEAR 2017 GREAT WITH TPS AND SCMS 2017!

#1 Maintaining a Healthy Lifestyle

Every body begins somewhere. Take the first step and never turn back. Consistency is key. For those just starting out – looking to just become consistent in this new thing called running, join the 5km distance in the TPS Running series and SCMS 2017, making it 5km every quarter. Make running a constant in your life by taking little steps!

#2 Progressive Improvement

Being a little more ambitious for the year 2017? – Increase your distance with every race you join! Start with a 5km, move up to complete a 10km, hit a half marathon distance  in TPS 2017 and complete your running journey by accomplishing the infamous marathon distance of 42.195km at the SCMS 2017. There is just something cooler to be able to call yourself a marathon runner! We know it’s just a label, but it’s a cool label.

#3 To Constantly Stay In The Zone

You are pretty good at running. Running a half marathon is no problemo! But just because you can run 21km now, does not mean 3 years down the road 21 kilometres will still be easy-peasy! Keep yourself in the zone and keep on running! Register for a 21km every quarter and just to challenge yourself, end your year with the marathon distance! You can certainly be sure you’ll still be able to run a 21km 5 years down the road then. Fitness is something to be maintained!

#4 To Improve On Your Personal Best

It’s time to challenge your limits and see how far you can go! Train hard, trust the process and put your training to the test! Sign up for a 10km distance or half marathon distance every quarter and see how much you have bettered! That satisfaction when you hit a new personal best is going to be addictive! At the end of the year, give yourself the ultimate test on the Gold Label SCMS Course and target a new PB! You’re going to be left wanting more!

Come progressively work towards your goal with the TPS 2017 and Standard Chartered Marathon Singapore Running Series, and #TranscendYourself.

Surprise Surprise – The Performance Series Malaysia

Yes, you heard right, The Performance Series is crossing borders, bringing you to Malaysia! Challenge yourself in Penang on the 9th July, or Kuching on the 3rd September, or come to Kuala Lumpur on the 19th November! And really, all these heritage places will make it a great run-cation, at the same time, you get see how much you’ve progressed towards your goals! Come #TranscendYourself with the TPS running series!

Read More about TPS

  1. TPS Run Malaysia One Race At A Time
  2. The Performance Series Is Back In 2017 – New And Refreshing Elements

Right of Way

Ranjetta
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Right of Way

The world can be crowded at times. Everyone is everywhere, chasing success, dreams, goals and personal bests. Life can be one tough race.

I found out that a person’s journey can be enhanced or outright halted by the presence of two groups of individuals: those who give way to the person, and those who accidentally or intentionally throw a monkey wrench in the works.

I was in the midst of an uphill run in campus one evening, as I came across a couple of students walking abreast each other on the same pavement.

There was a gap of about 200 metres in front of us. Both the ladies, walking downhill, clearly saw me coming towards them. I moved to the left corner of the road, which loomed over the precipice of the hill, hoping that one of them will give way.

Most people give me way when they see me running. A man once stepped off the road and offered me his path as I ran. I wave my thanks to them, always.

However, in this case, both the ladies decided to ignore my presence, and continued chatting away as I approached them. I finally had to shout out my presence, after which one of them just slightly moved her shoulder to let me through.

I bumped hard into her anyway. It was a miracle I did not fall and roll down the hill. That would have made a great news headline. I take half the blame for assuming that they would give way to me. This incident, however, was the first of many that would happen throughout my years of running, some of which occurred under the most ludicrous of circumstances.

But then I began to wonder, how do I stay away from these blocks in life? How do people drive on roads under such circumstances? Can I avoid colliding into people and things when I run?

Just like driving, it turns out that there are “rules” for running on road and on the track. The Internet is awash with articles teaching runners how to run and behave in a civil manner. Some of the top rules include not running abreast more than two at a time, stepping away to allow a faster runner to pass or to run fast yourself, and informing those in front of you should you need to pass them.

It was good to know that there are ways of eliminating unwanted incidences when I run. It would be even better for everyone else to know that such rules exist.

I find it surprising that such situations can occur among the track elites, in light of a recent fracas involving runners aspiring for a certain prestigious regional event. A humble recreational runner such as I rely a lot on common sense to prevent accidents while running. Naturally, I assume that top-notch runners do this as well. I give way whenever I can, and steer clear of potential collisions if I want to run faster.

Additional reading:

  • http://www.rrca.org/education/etiquette-for-runners
  • http://www.runnersworld.com/getting-started/proper-running-etiquette-for-beginners
  • https://www.theguardian.com/lifeandstyle/the-running-blog/2013/may/28/running-etiquette-10-commandments
  • http://www.runnersworld.com/for-beginners-only/essential-rules-for-the-track

Race Review: Venus Run 2017 [5km] (by Lingderella)

Lingderella
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Race Review: Venus Run 2017 [5km] (by Lingderella)

She is beautiful. She is strong. She is a runner. That’s what is printed on the race t-shirt. I think it’s really nice. Sometimes we just need to tell ourselves this and we don’t need everyone else to agree with us. We know what we are and that is good enough, just like one of the Christina Aguilera’s song: You’re beautiful in every single way ?

But then hor flag off is 5pm at a time still so hot and we are given a black T-shirt ? But I don’t like T-shirt, though I like the wordings but I don’t want to “trap heat” so my friends and I wear what we wants, though we always wear what we wants ? Though they tried organising a contest of “best dress costume”, but I didn’t think anyone participated as I didn’t spot any runners wearing anything unique at all.

We are also given two race bibs each. Wonder is it double print, or to use the additional bib to invite our buddy buddy to run or do we really need to wear front and back but we only wore one bib to run but there’s no issue. It is a 5km run and is quite a small race I think with maybe just a few hundreds of women runners. Weather is good though usually at 5pm the sun is still quite unforgiving but we are blessed with the Sun hiding behind the clouds today ?

There is also a photo booth, with many nice props that my friends and I have fun at and took quite a few shots. Everything is smooth such as for the baggage deposits and collections and the finisher entitlement collections. There is a water point at about 2.7km where they give out a small bottle of New water to every runner. But it’s a 5km run, I’m still ok so I didn’t take the water. I will not say it’s JUST a 5km run because all these runs I had, I’ve learnt to respect every 0.001m because every step is really a determination to carry on ??

I have no aim for this run as my legs was a little aching. All my previous 5km runs are all fun runs such as Hello Kitty run, Music Run, Batman Vs Superman Run and Color run so this is considered as a more “competitive run”. Once flag off, we were running on gravel, which is not easy to run on. The route is one loop of Bedok Reservoir and I was reminded that I signed up for 50Hrs non stop run in May, running 15 loops there may going to be quite torturous actually ?

(Photo Credits: JJL runners – Nick) Everyone is running fast and I try to keep up. I was quite impressed as everyone is so fast. No one seems to be slowing down and I keep looking at my Garmin watch to see my pace and I feel ok though I really have weak determination and feel like slowing down but keep on repeating in my mind, “ending soon”, “hang on”, “keep on going” and “breathe”. Sometimes I find “talking to myself” is really a good way to keep myself occupied and motivated ?

The best part of the day is when I just ended the run and was collecting my medal, one runner came to me and say” Thank you, you are my pacer and I was following you.” Wow! I was so happy! ? This is the first time someone said this to me! And the funny thing is that I walk off forgetting my medal and was called back by the volunteer distributing the medal ? LOL!

[In a relationship]

You can skip this part of you have something better to do because this is purely my “romance novel” Just like Pussycatdoll’s song “Be careful what you wish for coz you just might get it”. During Chinese New Year, I put a sky lantern writing down my wish. And I wrote “跑出火花” which direct translation means running out sparks.

And it happened in merely a month while I’m running the zoo run ? Thank you JustRunLah! for the race slot, if not we could not have not met. I will definitely not sign up for a $70 10km zoo run. I was sick after coming back from HKSCM and the day before zoo run I was still thinking whether to turn up for the run as I was even on MC the day before, still I turn up for the run. At zoo run, he spotted me as I was orange from the sea of blue.

See, maybe since then he strategize and plot to get near me? ? We were each other’s 42race followers but I don’t know him at all because he dosen’t post pictures of himself but he recognised me. I don’t really remember much actually. At about after 2km I slowed down as I feel a little giddy. And he ran pass me and said “Jia you”, and I was like thinking who is this guy? Then according to him he said he slowed down to check whether I have catch up as he have impression of me usually not this “slow”. I was like wow, this guy is observant and sweet or this guy is creepy and stalking me but I don’t feel uncomfortable or uneasiness with him and I was the more talkative one ? I was sick and the guy friends I came with don’t even noticed anything wrong about me and chiong off themselves. For the rest of the distance maybe 6km or 8km he ran all the way with me, when I asked him to carry on to run as I’m going to walk but he assure me its ok and it’s a fun run. It’s a chit chat run and when I walk, he walks with me which I’m really grateful because it’s really not easy to carry on when I’m sick and it’s a 10km run. But once we reach the finishing line, I sort of “abandon” him and went looking for my friends. So the rest started with adding as friend and chat in Facebook. I asked whether he has Facebook or Instagram so I can send him the photo that Eugene from Running shots took of us, that’s my pure intention seriously but he take this gesture as “whether he got chance or not” ?

Singapore is small. But it’s really just so freaking coincidence. Ok, so maybe I’m either just pure kpo or interested as after he added me in Facebook and I can suddenly become like “Detective Conan” and go “CSI” his posts, or maybe this is not “CSI” right as usually people add new friend in Facebook will go and see the posts right? ? Then I saw that my colleague had liked a post on his zoo run then I remembered a few days before zoo run, while at work she asked me if I’m going for the zoo run and she says her friend is going And yes, strike lottery also not as accurate, he’s coincidently the friend she is talking about! Hey I just met him, but this is crazy ? Nobody knows about the future, but just one step at a time, to cherish and appreciate ❤

Race Review: Guerilla Race 2017, Altaraza (by Monch)

Monch
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Race Review: Guerilla Race 2017, Altaraza (by Monch)

The Guerilla race 2017 took place in Altaraza, San Belmonte, Bulacan. It is an army training inspired race that test strength and endurance. It featured a 5k Sprint with 12 obstacles, 10k Warrior with 18 obstacles and Team relays.

I joined for the first time and chose the 10k. I was very excited since this is new to me and I didn’t know what to expect. I’ve seen some pictures but that’s it. I trained by doing 1 hr runs and sprints, then did pull ups, squats, clean and press to improve strength. My goal for this race was to complete the 18 obstacles within reasonable time.

The participants included weekend warriors, sports enthusiasts and a few from the army. The race started as the sun was rising, enough light to see the obstacles. I started with my 10k training pace and tried to maintain it. The route shifted from road to dirt several times. There was good balance of flats, uphills and downhills. What I enjoyed most though were the obstacles that required crawling, jumping, pulling. Balance, grip and stamina were also critical.

Each obstacle presented different challenges, some more difficult than the others. If the racer cannot do the obstacle, the consequence is 30 burpees.

My 5 favorite were the Mud crawl, Wall climb, monkey bars, Parrallel bars and Cargo net. The mud crawl was dirty and fun. There was a 6 foot wall which we have to go over. I had to pause and watch how others do it. Someone jump, grab the top and pulled himself up and jump to the other side. I did the same. I thought the monkey bars would be difficult, but I completed it without falling. I had the most problem with the parallel bars and cargo net. Both of which were on the last 2 kms. I was losing power at that time and didn’t have the correct technique. I failed the parallel bar thrice but made it on the fourth try. As for the cargo net, I didn’t know how to flip to the other side. Good thing I faced my fear of falling and just carried my weight to the other side.

I finished the race strong and clocked in at 1hr and a few seconds. My normal 10k time is around 48 minutes, but considering the obstacles, I was happy with my time. I had a different kind of fatigue though since it was a whole body workout and my recovery time was longer.

The race was 8 out of 10 for me. I got what I was looking for, which is a new challenge. They also have good singlets and lots of freebies. Medics were available and there were parking spaces. The route was safe as there were no vehicles and there was a fire truck for the best shower ever! If there were more marshalls to avoid confusion, it would have been a 10.

The next Guerilla race is on May in Splash island. I’m looking forward to joining it again.

Watch: More Than 400 Runners Brace Some Crazy Wind At French Race

Mel
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Watch: More Than 400 Runners Brace Some Crazy Wind At French Race

We all face a little head wind when running, but, 40mph gusts of wind? That really is insane! Last weekend at the Foulées des 2 Rives 14K in Brest, France – Runners had to brave and brace themselves against wind that reached up to 40mph as they crossed the Albert-Louppe bridge. Runners were certainly in for a great surprise!

Well, isn’t that a wow?

 

Training for Malaysia Half Marathons? – Check out these 3 suggested training routes.

Mel
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Training for Malaysia Half Marathons? – Check out these 3 suggested training routes.

Bear in mind, always train hard so you can race easy! Here are 3 training routes you can check out on your next run.

#1 Penang Botanical Gardens

Photo Credits: NK Khoo

Penang Botanical Gardens is perfect for training. There is a small loop for some speed interval training, and a bigger loop for slower long runs. Want to do some hill training? – run up Penang hill or select sections of it to do hill repeats. There are also trails through moongate for you to run. All kinds of training, all in one place! This is the perfect place for runners to train.

#2 Kuching Reservoir Park

Photo Credits: My Sarawak

A beautiful park overlooked by runners as to how much different types of training can be done, all in one location. One loop around the lake gives you a kilometre. You can utilize this for 1km speed intervals or you can loop it to make it a long run.There is also paths that branch out that gives you a run with mile elevation. And yes, there is also stairs for strength training. Here, you can run and train in beauty and tranquility.

#3 Bukit Jalil Park, Kuala Lumpur

Photo Credits: MZulkifli

If you have not heard, this is the place where the Standard Chartered KL Marathon holds their running clinic – and with good reason. The hilly route will give you a good long run. There is also a stairway to heaven where you can do some stairs-training. Everyone should incorporate stairs into their training as they are able to give your legs some good strength. It will make a whole lot of difference in your runs. You can also pick the milder less hilly sections to do some fartlek or speed training.

Save With JustRunLah! 

Train hard, and put your hard work to the test at The Performance Series 2017! Great news for JustRunLah! readers! Get 5 percent off when registering for TPS Penang 2017 using PROMO CODE: JRL5%OFF

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