Just Run Lah! - Singapore's online running community | JustRunLah! - Part 117
 

Race Review: Marina Run 2017 [10KM] (by Rebekah Ong)

“Wet” and “muddy” are the words to describe the Marina Run which took place on 25 February 2017. The race venue was at Gardens by the Bay (East) with three run categories: 5 km Fun Run, 10 km (which I took part in) and 21 km.

A big thank you to the organiser 42 Race for the slot – I was pretty excited as this was my first time joining the Marina Run. Before the run, I read about previous editions and noticed that interestingly, Marina Run usually took place after or during a heavy downpour almost every year – and it happened again this year!

Race Entry Pack Collection (REPC)

REPC was held over the weekend 11 – 12 February 2017 at City Square Mall.  I went on a Sunday to collect my race pack.

  1. Fast & efficient REPC – Collection was a breeze! Only a few people were in front of me and the whole entire collection process took around 5 minutes.
  2. Bib Check Point – I liked how the organisers designed the exit of the queue so that each participant will walk past a bib checkpoint to see whether the Race time-tag works.

There were the usual pop-up booths selling sports goods at the REPC site but what got my attention were the running route map boards. The 10 km route map board shows a route that I have never run before and I am excited about the upcoming race.

[Photo of the REPC Site]

Race Pack Goodies

There was really nothing much in the race pack, with the typical discount flyers, event tee from Brooks and a race tag. It was pretty disappointing for a race that cost SGD60.

[Photo of the Race Pack Goodies]

Shuttle Bus Service

As with most runs held at the Gardens by the Bay (East), there was a free shuttle service between Stadium MRT Station and the event site. It was still raining heavily when I arrived at Stadium MRT and the waiting time for the shuttle was around 20 minutes. Thankfully there were no strong winds otherwise it would have been a dreadful and cold wait. While waiting, there was an announcement via Facebook stating that the 5km flag-off timing would be delayed for half an hour, but nothing was mentioned regarding the 10 km category. I prayed that my race would not be cancelled.

Bag Deposit

[Photo credit: PrisChew.com]

A soggy and muddy ground greeted me at the bag deposit counter. I had to gingerly mind my steps as I made my way around the puddles and muddy spots.  I was glad that the bag deposit process was fast and efficient and carefully made my way back on the paved walkway.

Race Start

As expected, there was a delay in the flag-off for the 10 km category because of the 5 km late start. I had to wait for 30 minutes before the opening of the START pen. Unlike the 5km category’s delay, there was no Facebook update on the 10 km category’s delay except for an announcement by the emcee. I was glad to have made a new friend, Lay Hwa while waiting and that made the wait a little more bearable.

Suggested improvement: The organisers can consider sending SMS or text messages to participants regarding delays, in addition to announcements made over the PA system. This would also cater to people who have not reached the race site or who are away from the main stage area, listening to their own music etc.

Race Route

We were flagged off at 1812hrs and you could see everybody starting cautiously as the pavement was still wet. The first 3 km were pretty much the same as the other races at Gardens by the Bay (East). The challenging part of the race was from Gardens by the Bay (East) towards the Marina Barrage up the slopes. I was pretty happy to set a personal record according to my STRAVA, for the Marina Barrage Loop (where I have been training during my weekly runs).  From the fourth kilometre, we had to run behind the Marina Bay Golf Course towards East Coast Park (ECP).  Though it wasn’t very scenic, it was a pleasant change. It was pretty flat from that point onwards.  Route markers were clearly located and easily spotted.

Hydration points were also well located and sufficiently stocked. The isotonic drink available en route was Herbalife’s new berry flavoured CR7 Drive for isotonic. Personally, I didn’t fancy the berry flavoured isotonic drink and would have preferred the traditional 100 Plus or Pocari Sweat drink.

Suggested improvements for the race route (which otherwise was a well-planned route):

  1. Try not to plan a route with stairs – I encountered stairs upon entering ECP and didn’t like it as they were a safety concern, especially while running down the stairs in a crowd.
  2. Cordon off the running route – The last 200m was a little chaotic as the route was not cordoned off properly. Runners had to cross a zebra crossing and dodge participants who had just finished the race and hanging around that area.

Post -Race

Crossing the Finish line should be a happy moment but that joy was short-lived when we had to collect our runner entitlements.  I was greeted by a bottleneck as everyone was trying in vain to avoid the muddy field. No one was spared from having muddy shoes! Even after collecting the entitlements, it was a challenge getting out of the muddy area. Our shoes looked as though we have just completed the Spartan race.

Bag collection was also dreadful as all of us had to stand on the muddy grounds even though it was fast. There were even mud stains on my bag after I collected it back!

Suggested improvement: Consider installing a wooden plank base when setting up tents in open fields for future races. This would minimise participants’ contact with muddy fields and would also make the volunteers’ job more pleasant.

My Thoughts

Overall it was a good run event but there are things that I thought the organiser could have done better to improve the post-race experience. While the weather is understandably unpredictable, the organisers could have been more prepared for muddy grounds given that the same scenario happened in previous years.

Anyway, I’m still happy to be given the opportunity to experience this run event and hope that participants next year won’t experience muddy grounds! Till my next review, stay fit and fabulous everyone!

Carbs: Are They Really So Bad for Someone Trying To Lose Weight?

Very often we hear people around us talking about losing weight and how certain kinds of food can cause us to put on unwanted pounds. You will also realise that the top choice of such food are those that are deemed carbo-loaded such as your white bread, pasta and white rice. “Stay away from as much carbs as you can when you are trying to lose weight. Carbs are bad for you.”

Are they really?

I beg to differ. While I agree that with our predominantly sedentary office lifestyle, consuming too much carbs may not be a good idea for both our health and our weight, they should not be entirely left out of our diets.

You see, carbs give us the energy we require to kickstart our day. Our body and brain needs good carbs to start the day right and with enough energy to last us through before we finally hit the sack for the day.

So are carbs good or bad?

The interesting thing about carbs is that while it may not be entirely beneficial for us with our highly sedentary lifestyles, we still require a certain amount of the healthier versions to keep our bodies going.

If you are one of those who diligently exercise, a bowl of noodles at lunch and palm full of rice at dinner isn’t going to cause you a lot of harm in the weight department, seriously.

What are good carbs? Are they okay for those looking to lose weight?

Good carbs include food items like brown rice, whole meal bread and whole meal pasta. Some people have even opted to go organic whole meal just to ensure they are only getting the good stuff and none of the unnecessary calories that come with the (alas!), yummier white version.

And such good carbs are definitely good for those who are looking to lose those extra pounds. While you get the required nutrients your body needs, you are also steering clear of the sugars and fat that are not required that are found in their white relatives.

Is there a good time to consume carbs?

And of course if you can help it at all, have your carbs for breakfast to ensure they are burnt off by the time your workday ends. If you can’t help it, a good palm sized portion is still okay for lunch. It’s best to steer clear of any for dinner if you are really trying to lose weight and if you don’t plan to exercise.

At the end of the day, it’s best to combine a healthy portion of carbs with a good amount of exercise to ensure you get the best results. Don’t ever starve your body as doing so will only cause your body to store fat as it does not know when it’s next intake of food will be. If you must, have small and healthy meals throughout the day, coupled with at least 45 minutes to an hour of exercise at least three to four times per week and you should see your body looking awesome in a few weeks.

Read More:

  1. 6 Benefits of Honey 
  2. Vegan v Runner
  3. Water: How Much Do We Need Daily?

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

A country famed for being almost mystical and full of awesome beaches and great food – Indonesia seduces us with a culture that is steeped in religion and history and yet modern all at the same time.

But besides the friendly faces and great sights and activities, the food is also what makes many people come back for more. If Indonesia is your next run destination, be sure to indulge in these top 5 foods when you are there. Your belly will not blame you for the extra calories you bring back to your country!

#1 Indomie

Photo Credits: Indomie

I know you may be asking me why I am introducing instant noodles as the first food choice. Trust me though, this 25 cent a pack noodles pack a punch in every sense of the word. You can find it at most restaurants and cafes in the country or, if you prefer, you can always purchase a few packets to cook back in the comfort of your hotel room. And with so many flavours to choose from, you will literally be spoiled for choice!

#2 Sop Buntut

Photo Credits: Diyanazman

Oxtail soup – while some of you may cringe and ask why in the world would anyone consume oxtail, it must be made known that this Indonesian version is super popular amongst both the locals and tourists alike. Usually fried or barbequed and combined with a soup base, this dish is sure to hit many spots in your tummy and soul (think chicken soup but with beef instead). It’s healthy, tasty and flavourful so go ahead and give it a shot and don’t worry, it’s just beef at the end of the day.

#3 Pempek

Photo Credits: Food Sweety

Also known as empek-empek, this dish is made of fish and tapioca. The popular one known as kapal selam (submarine), contains an egg in the middle. Usually sprinkled with shrimp powder and served with cuka, a dark dipping sauce made from vinegar, chilli and sugar, this Palembang specialty in South Sumatra resembles the meat dumplings we have during the Dragon Boat Festival (or Duan Wu Jie to the Chinese). Delicious!

#4 Nasi Uduk

Photo Credits: Saelekko

One of Indonesia’s national dishes, this aromatic dish is created from rice cooked in coconut milk. While it may seem very similar to the Nasi Lemak dish found in Malaysia and Singapore, this Indonesian delight is usually served with fried chicken, tempeh (soybean cake), shredded omelette, fried onion, anchovies and topped with sambal and emping (melinjo nut crackers). A popular lunchtime dish, you have to make sure that you include sambal with it.

#5 Sweet Martabak

Photo Credits: Martabak Van Rose

And how about something sweet to round up your meal? Introducing the sweet martabak, Indonesia’s version of a pancake. In Singapore, we have the equivalent called Man Chang Kueh but in the Indonesian version, they fill theirs with chocolate and cheese too!

Read More:

  1. 5 Beaches in Asia for a Great Holiday Run
  2. 3 Runs 3 Runs in Indonesia You Must Not Miss
  3. 5 Mountains in Asia for a Great Scenic Run

5 Local Foods to Try When You Are in Malaysia for Your Next Race

When it comes to tasting and experiencing the delights across the causeway, Singaporeans have it the best. Why? Because we are literally just a bridge away from Johor Bahru and about an hour’s flight away from Kuala Lumpur. A little less than two hours will take us as far as Sarawak so, you get the drift.

And Malaysia, besides the unique multi-cultural society, has loads of delicious dishes just waiting to be savoured. From Chinese to Malay to Indian, you have a whole range of delicacies to indulge in. And because the country is such a melting pot, you also get to taste authentic dishes by the Straits Chinese, also known as the Peranakans.

Should you find yourself in this tropical country for a run anytime soon, do remember to check out these 5 dishes and get all your cravings satisfied.

#1 Nasi Kandar

Photo Credits: vkeong

This popular northern Malaysia dish that originated from Penang should be eaten with your hands. Basically a meal of steamed rice that is either plain or flavoured, and served with a variety of curries and side dishes such as mutton curry, fried prawns, fried chicken or squid, and some vegetables, this is one meal every tourist has to try if they want to say they have been to Malaysia.

#2 Hokkien Mee

Photo Credits: friedchillis

If you have never tried this before, you have to as soon as possible. A dish of thick yellow noodles braised in thick dark soy sauce, it is usually accompanied with pork, squid, fishcake and cabbage. But the winning factor about this dish is seen sprinkled on the top – crispy pork lard cubes. Oh by the way, this dish is usually fried in pork lard. Don’t think about the calories. Just enjoy.

#3 Penang Char Kway Teow

Photo Credits: vkeong

Flat noodles fried with pork lard and mixed with a slew of vegetables and seafood, this dish is best tasted in Penang. While it’s whitish appearance may not be attractive to some, just the smell alone is enough to send you to high heaven. The Penang Char Kway Teow differs from the ones found in other parts of Malaysia and Singapore not just in the colour, but also in taste. It’s served dry but you can taste a hint of lime and chilies in the mix. A hearty dish that looks healthy but really, it’s not. But this should not put you off trying it!

#4 Roti Canai

Photo Credits: hungrygowhere

Also known as roti prata in Singapore, this is a flat bread that is flipped on a flat, hot pan until it is crispy and delightfully spotted in brown spots. While it may look like a breakfast dish (think dough fritters eaten by the Chinese in the morning accompanied with their soyabean milk), roti canai is also eaten for supper. Some may even claim that it’s the perfect food for hangovers and after drinks sessions. The bread is usually cooked in loads of ghee to give it its flavour and you can choose to have it either plain or with an egg beaten into it. Add a glass of the tarik and you have yourself a light snack.

#5 Lok Lok

Photo Credits: whollotafood

No one goes to Malaysia without trying out their lok lok! If you see roadside stalls with satay sticks of food poking out from boiling pots of water or oil, that’s lok lok. Lok lok, which also means “dip dip”, lets you choose what you want from a buffet presentation and you either cook it yourself or pass it to one of the cooks to do it for you. Of course doing it yourself is so much more fun but sometimes, there isn’t a choice. A relatively healthy meal (if you don’t opt for the deep-fried sticks), where you can indulge to your heart’s content.

Run Malaysia, One Race at a Time in 2017

The Performance Series Malaysia 2017 is a series of running races throughout 2017 around Malaysia’s iconic landmarks. The race series consist of run distances from 5km, 10km to 21km. The key objective is to promote healthy lifestyle through the appreciation of iconic landmarks in Malaysia within the local and foreign/expatriate communit

Read More:

  1. How much sugar is in our favourite local drinks?
  2. 5 Best Food for runners
  3. 3 Substitutes for Rice that Keeps You Healthy and Help You Lose Weight

4 Exercises To Keep In Shape Even If You Keep Late Nights In The Office

If you are reading this, you probably belong to those who haven’t seen light on a weekday for awhile now.

And with regards to exercise, with all your time and energy spent working, you feel as though there is no way you would be able to squeeze in any form of exercise. Right?

Wrong. Because, even with such long and/or irregular working hours, there are some forms of exercises that you can do in your office or even at your desk. Sure, they may not cause you to break out in sweats of accomplishment that comes from doing a full-blown cardio workout, but they are definitely better than nothing.

Here are 4 you can consider the next time you need to work late.

#1 Desk Pushups

Photo Credits: Elite Sports Club

Don’t worry, you won’t need to get down on the ground and ruin your office attire with these pushups! All you need is about five to ten minutes out of your busy day and you get to strengthen your upper body, especially your biceps and triceps. Stand about 30cm away from your desk, put your feet together and do a slow pushup. Try to do at least 20 repetitions and then slowly increase the number you do in a set.

#2 Lower Back Stretch

This exercise is awesome for improving your flexibility and muscle strength and also core strength. Sit in an upright position on your chair and put your left arm behind your left hip. Twist your body gently to the left and hold the pose for about 20 to 30 seconds. Repeat the same action on the right to even it out.

#3 Chair Squats

Photo Credits: Workout Labs

Sitting all day can cause your muscles to go limp and flabby. Doing squats improves your core, thighs and glute muscles without the need to go to the gym! Stand in front of your chair with your feet shoulder width apart. Place your hands on your hips and squat towards your chair as if you are about to sit on it. Stop just before you touch the chair and come back to a standing position. Try to do 20 repetitions before getting back to work but if you feel like doing more later on, please feel free to do so!

#4 Tricep Desk Dips

This is a very simple exercise that will serve to shape the back of your arms to leave you with toned, sexy arms. All you need to do is with your face away from your desk, put your palms on the edge. Slowly dip down a few inches until your elbows are bent at a 90 degree angle and then push yourself back up. Strong, sculpted arms? Check.

Photo Credits: Acornish girl

Read More:

  1. 5 Excellent Fitness Exercises for Runners
  2. Crossfit – All You Need To Know
  3. 5 Basic Types of Runs All Runners Need

8th NatGeo Earth Day Run On April 23

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     NATIONAL GEOGRAPHIC Channel’s Earth Day Run returns for an eighth straight year this April 23, 2017 (Sunday) at the SM Mall of Asia grounds in Pasay City with a projected total of 20,000 runners answering the starting gun for the five, 10, 21 and 42.195-kilometer categories.  The country’s leading environment-friendly race continues to grow from year to year as similar events will be held simultaneously overseas in Shanghai, Singapore, Taichung and Hong Kong.

This year, noted race organizer Coach Rio de la Cruz and his team at Runrio Events has been appointed to handle the event so expect a lot of changes and improvements.  For starters, registration will be more accessible with stations set up at SM Aura Premier, SM Mall of Asia and SM North EDSA aside from online registration at www.natgeoearthdayrun.com beginning on March 1, 2017.

Race fees are set at PHP 1,800.00 for 42.195 kilometers, PHP 1,400.00 for 21 kilometers, PHP 950.00 for 10 kilometers and PHP 850.00 for five kilometers.  All race kits will include a special race shirt and race bib with timing chip, a pair of LED shoelaces and freebies and gifts from sponsors while 42.195 and 21-kilometers participants are entitled to a finisher shirt and medal upon completing their race.

Since this will be the eighth year of the NatGeo Earth Day Run, a special treat awaits runners that have loyally and faithfully joined all the runs.  Just present one’s race bibs from 2010 to 2016 upon registration in order to receive perks like preferential placement at the starting line, an express lane for claiming post-race goodies and an exclusive warm-up and recovery area during race day.

Kits may then be claimed from April 8 to 16 at the venue chosen by the runner on the registration form.  Meanwhile, online registrants’ kits shall be delivered by courier.

Prizes in cash and kind await the top male and female runners in all distance categories with PHP 10,000.00 awaiting the marathon King and Queen.  Special awards will also be given out to runners who will be donning costumes with an environmental theme.

Meanwhile, a special exhibit will feature photos and memorabilia from all the past NatGeo Runs at the event village.  It will also highlight its different projects and accomplishments.

Through the year, the NatGeo Earth Day Run has benefited various institutions in partnership with the World Wildlife Fund For Nature Philippines (WWF).  Among the projects undertaken were saving Irawaddy Dolphins in Palawan, providing lighting for remote areas in Masbate, protecting and preserving the Apo Reef in Occidental Mindoro and reforesting the watershed along Ipo Dam in Bulacan, a major source of Metro Manila’s water.

As proven by its track record, the NatGeo Earth Day Run is easily one of the most attended events of the annual running calendar so act fast and help promote environmental awareness through running.  Slots are expected to be filled up as more and more Filipinos embrace the run’s advocacy of saving the only planet we got!

Major Night-Runner Shifts to Morning Runs (…at least once a week)

A New York Times article once published a story about the best time to exercise. And according to research, it’s somewhere between 4 and 7 P.M.

Personally, I’ve done some runs during those times. And yes, I agree that my body feels like it IS the best time to exercise. However, my days are usually busy at exactly those times. So I relegate my runs at night.

If you take a look at my Nike running app data, you’d find that I’m a major night runner. One runner friend couldn’t believe that I would do my workout around 9 P.M. onwards. Sometimes I finish close to midnight.

Mentally, I feel that the evening is when I can relax. I’ve finished all my work and I’ve got nothing else to do. So I run. And yes, for us runners, this high-impact exercise is a way of relaxation. We’re funny that way.

However, when I signed up for a marathon, I needed to make a major change: become a morning runner -at least once or twice during the week.

The reason is because those long run Sundays really take a toll on my body. I need the whole day to recover. I could refuel properly, or have time to get a massage and just have more time to focus on recovery strategies.

In the past 10 weeks, I’ve been getting up before the crack of dawn and lacing up for the road. It’s always a love-hate feeling.

Usually, I would get to bed early only to toss and turn and worry about getting up late for my long run. Late morning has now taken a new meaning for me these days – anything past 4 AM is late.

It’s a great feeling to be able to finish my workout in the first half of the day. The changing sky view of the night moon and stars into sunlight is definitely a Mother Nature treat which is priceless. There’s also that positive vibe that runners (and also cyclists) spread around as we greet each other “Good morning!” while on the road.

Recently, I’ve had a buddy join me in these early morning Sunday runs (well actually, she rides her bike and I run). She asked if I would quit getting up so early once my marathon training is over. I mulled it over. And I’ve decided I’d keep my early Sunday morning runs going. She smiled.

Race Review: Marina Run 2017 [HM] (by Lingderella)

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(Photo Credits: Running Shots -Epalite) Race slot is still available up for grab to even 1 day before race day, according to their Facebook page, it’s due to overwhelming response or is it really “overwhelming response”? ? But I think the response is really not that good since there’s not really a lot of runners ?

Many of my friends didn’t sign up for this race when they usually are always keen for races. According to many of my friends there is many reasons why they don’t want to sign up for this race. One of the reason is because race slot is expensive, a 21 km slot cost $70!!! Even the early bird slot is $60. This is really expensive. But the main reason my friends are not signing up is because according to them the finisher medal looks awful! ?

They can be very exaggerating and is just joking but see, that’s so much the power of a medal can deter many of my friends from signing up races. They can also happy happy sign up a race because the medal is chio! But I think at least there’s a medal for this race and it is my hard earned medal and I like it though the colour combination really not nice ?

The bouquet of flower is really chio right? Receiving a flower can really brightened someone’s day! Instantly happy! ? Though I’ve ever imagined that one day someone special will be waiting for me at the finishing line with flowers, then twirl me 3 rounds in the air then kneel down on one knee with a ring, still so single but dare to dream right? ? But this pretty flowers is not from any knight in armour but is from Center Piece Floral Thank you for the flowers! It’s really beautiful! I’ve ever imagined a lot of romantic things that may happen during a run, in a run or after a run because there’s some guys who had done those romantic stunts like this which others would call them as “spoil market” ?

There is 3 distance category, 5km, 10km and 21km. I participated in the 21km category. This is my 8th half marathon but the first half marathon that I participated that is held in the evening. I think I like the evening half marathon as we do not need to wake up very early and catch a shuttle bus. I like the weather as its cooling after the rain. Maybe that is why I can get a PB! Yes, after 7 half marathon, I finally beat my first half marathon timing! ?

On race day, it rained. Not very good as their Facebook page informed runners the flag off for 5km is delayed for 30 minutes. And tell us to stay tuned for more information but really kns, not really informative ? The 10km category flag off is delayed too so I happily thought half marathon will be delayed too and still don’t want to go start pen yet and happily wait at the finishing line to help YiHeng take finisher photos ?

So I missed the first flag off for the 21km category and was flagged off at 7.16pm. Then it was like a “chasing game” for me, I aimed to catch up with the 2 hours 30 minutes pacers. I’ve done the Maths, if I manage to do so, it will mean that I can complete the run under 2 hours 14 minutes ? That’s the best timing I’ve ever gotten so far, while I was running at Hong Kong Standard Chartered Marathon 2 weeks ago, 21.1km marked at 2 hours 14 minutes, I was telling myself if that run, a total distance of 42km and I can do it, I can do it too for this run! But every run is different and unique, every route is different. So I tell myself not to think too much just run.

Seriously I didn’t spot any distance marker till I saw the first one at 8km. I think maybe I’m really “blind” ? Throughout the run I’m looking for Kelvin, one of my friend who put me “aeroplane” and run first and I couldn’t find him when he said he saw me at 2 places during the run ? After 8pm, the route of the run is really dark, floor is wet so I tell myself to run with care.

I don’t really like the isotonic water as it tastes like diluted syrup drink and it’s not cold enough, maybe if it’s colder it would taste nicer. Now I missed Pocari sweat and 100 Plus sponsored running events, their drinks is always cold and shiok. Still, Milo is best ?

For the first 10km, I was chasing a female runner. She’s fast and her pace is constant. I was good till after 10km when I looked at my Garmin and was shocked. I hit my 10km PB! Sub 1 hour for 10km! I can pop a champagne at that moment! I was so excited and touched that I wanted to share the news with my running friends at that moment! Then have to tell myself stay calm, I still have more than 11km to go. But I started slowing down after that.

Still no sight of the pacers till shortly before the u-turn point at ECP I saw the 2 hrs 30 mins pacers going back. I saw hope ? Finally see them! But they were no where in sight after I u-turned. ECP is really torturous ? Don’t like to run in there anymore, it’s long and endless, now I don’t know if I dare to participate in any recent runs there ? Till 15km finally I saw them but I was slowing down so much but I tell myself stay strong! Catch up with them, don’t put all the hard work to waste! Now I think I am really very self motivated ? Till the last 4km I felt slight pain at my abdominal area and run like chicken with both my hands pressing at the side of my waist but still determined to carry on. Sorry if I had blocked anyone ?

Till the last 3km, the road is very narrow and conjested. There were cyclists, the path is dark and wet and there were cyclists ringing their bells to other runners ahead which I’m getting annoyed ? They should be understanding that there is a running event going on or the organisers should have road blocks and get permits or whatever that is needed so the runners can run in peace. At the last 2km, I really cannot tahan anymore and start to walk but I don’t want to lose sight of the paces that I walk chiong walk chiong to catch up with them. Till I saw a familiar runner and tell myself run with him and there it is the last 1 km I try to catch up with him, over take the 2hrs 30minutes pacers though both of us were in the second wave and manage to run all the way to the finish line where I can still do a last 100 metre sprint! ? Thank you barefoot runner! If not for the last 1km, I surely could have reach the finishing much slower and couldn’t get it under 2hr15mins!

Though I had a great run but it’s really a horror at baggage deposit area and at after finishing line where the runners collect their medals and entitlements, because it’s super muddy. And the sad part is at the end of my 21km I only get 2 small cups of water and the isotonic drink, easily finished my drinks in seconds. Maybe can be more generous with us and give us bottled drinks. One bottle of water from the supermarket cost maybe $0.40, your race slot is $70 ?

See the outcome of my shoes ? It is really muddy the moment I step out of the tentage after the finisher entitlement collection ? My shoes is all muddy. True that there are quite a few runners who come out shoes super clean but many of us are so tired after a half marathon and they want to give us “obstacles course”? ? Maybe be a better Organised next time such as putting floor boards, now my super muddy shoe is still waiting for me to scrub them ?

Onion and Garlic are Good for You. Here’s is Why!

It may be said that having onions can cause to you to break wind a lot and burp the same amount. The smell isn’t exactly fragrant either. The smell of garlic breath can cause even Dracula to keep his distance (now that’s definitely a plus in my opinion). But I mean how many times have you heard people saying, “You ate garlic? I don’t think your boyfriend/girlfriend/husband/wife is going to give you any lovin’ tonight!”?

  Photo Credits: vegekitchen

But as lethal as these two vegetables may sound, they actually have a lot more benefits for your health as compared to others. Here are some you need to know to convince you to have more of them, regardless of the smell you may have to emit after that. Don’t worry, it disappears after awhile.

#1 Fight cancer

If you haven’t heard, onions and garlic contain chemical compounds found inside allium vegetables that can slow or stop cancer cells from spreading in various parts of the body such as the lungs, colon, esophagus and breasts. These chemical compounds can also reduce the rate which the tumors grow, or better still – stop the growth altogether. If you still aren’t convinced, , according to The Linus Pauling Institute, garlic may be especially effective as a weapon against gastric and colorectal cancer.

#2 Infections, begone!

For those of you who avoid these two vegetables, you may want to think twice about continuing to do so. Besides reducing the symptoms of bronchitis and the common cold, onions can also fight harmful bacteria. Garlic can help to strengthen your immune system overall and make you less vulnerable to contracting infections as it has both antibacterial and antifungal properties.

#3 No more heart disease

  Photo Credits: No More Heart Disease

It’s almost as if onions and garlic are miracle vegetables of sorts because besides already being able to keep your infections at bay and ward off cancer, they can also help to prevent heart disease. How? Well, onions are rich in natural chemicals called flavonoids which not only help to protect you from heart disease, but may also reduce your risk of blood clots which can ultimately lead to cardiac arrests and other forms of heart disease. Garlic, like a faithful and equally potent sidekick, also has the potential to reduce the risk of blood clots, keep your arteries flexible and helps reduce blood pressure.

Chock-full of benefits

Being the richest food sources of healthy sulfur compounds, many nutritionists and doctors recommend eating them as regularly as you can to obtain their full health benefits. As much as experts may recommend that you consume them raw, not many of us can handle the taste so the next best bet would be to cook them with some meat or other vegetables in a soup or stir-fry dish to make them taste more palatable. You will still be able to enjoy the benefits of these allium vegetables and keep yourself going for longer, albeit with a less desired “fragrance”.

Read More:

  1. 9 Ways to Maintain Your Running Motivation in Singapore
  2. What’s the Best Time to Run?
  3. Top 3 Nutrients for Men Runners

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

Besides the Hong Kong drama series and celebrities, what most of us know of Hong Kong is the food. And because Hong Kong was colonized by the British for several years, much of their local fare hold a tinge of English-ness within. It’s all quite interesting and tasty.

So if you have to attend a run in Hong Kong some time soon, check out these local delicacies that are so good, you may want to delay your trip home.

#1 Dim Sum

Photo Credits: Daniel’s Food Diary

It is impossible for anyone to say that they have never heard of this before. Dim sum, also known as “little pieces of heart”, are delicate trays of food served in the form of dumplings or a small dish. The Hong Kongers love to have this for breakfast together with their favourite pot of Chinese tea. While the morsels are delicious, the interesting part comes from the carts they are carried in. In most dim sum restaurants, you will witness mature ladies pushing dim sum carts around carrying freshly steamed dim sum. You can wait for them to come around and then choose what you want from their carts or just order what you wish to have directly with the waiter.

#2 Wanton Noodles

Photo Credits: Daniel’s Food Diary

Wanton, or prawn dumplings, are truly little bundles of happiness and in Hong Kong, wanton noodles is a national dish. If you have tried the ones in Malaysia or Singapore, you will realise that the wanton noodles here and in Hong Kong are very different. Cooked in the Cantonese fashion, the noodles are springy and smooth and the thing that determines whether the plate of noodles is good enough is the sauce and the soup.

#3 Roast Goose

Photo Credits: SCMP

You haven’t been to Hong Kong if you don’t have their roast goose. Another famous specialty dish, the goose is roasted until the skin is crisp and the flesh within is still juicy. As goose has a lot of fat beneath the skin, it keeps the meat moist and delicious. There are several restaurants all over Hong Kong that make awesome roasted goose and if you are thinking it is served the same way as Peking duck, it’s not. While Peking duck is served skin first, roasted goose is chopped up into pieces and served as it is. The best way to enjoy a piece of roasted goose is by dipping it in a sweet and sour plum sauce to cut through the greasiness.

#4 Pork Bun

Photo Credits: Hungry Hong Kong

I’m not talking about the char siew bao here. This is something every tourist has to try when they are in Hong Kong. Technically a street food, a large piece of fried pork fillet is stuffed between mantou and you eat it as you walk around to enjoy the sights. The pork fillet is really juicy and flavourful and together with the fluffy mantou, it is a tasty snack to have at anytime of the day.

#5 Egg tarts

And who can miss the famous egg tarts when in the land of egg tarts? These sweet, creamy and tasty morsels are usually eaten as a dessert and can really satisfy any sweet tooth cravings. With a flaky, crispy crust and a smooth centre made from a mixture of eggs and sugar, you will not be able to stop at just one.

Read More:

  1. Best Kind of Breakfast to Keep Your Energy High
  2. 5 Healthy Food Runners can Snack On
  3. Food – Every Asian’s Guilty Pleasure

Hiking Trails – Top 5 in Asia-Pacific

Hiking is a great way to get back in touch with Mother Nature and train your stamina in a more exciting way.

If you are one of those who has scoured trails in most of Asia, you may want to explore a little further and go on a trek in the following top five Asia Paciifc trails that will sure to not just get your heart pumping, but set your senses alight.

#1 Everest Base Camp, Nepal

There is not one person on the face of this planet that does not gasp at the mention of the name Mount Everest. You can imagine the awe you are in for if you tell people that you are setting off to go trek there, albeit the base camp.

 Photo Credits: GadAdventures

But don’t look down on it just because of it being a base camp! This highly acclaimed trekking trail is best known for its magnificent mountain peaks, as well as the friendliness and loyalty of its inhabitants. Although the route can be arduous, coupled with the extremely cold weather, it can be a very euphoric one. With this trek, you will be able to pass by several places for a rest and a good meal. And you never have to worry about getting lost, as there are lots of dwellers that can help to guide you along your way!

#2 Great Ocean Walk, Victoria, Australia

 Photo Credits: Auswalk

Although this trekking route is moderately challenging, its scenery is to die for. Stretching over 60 miles from Apollo, this trail goes through eucalypt and hum forest and traverses cliff-top tracks, beaches and sand dunes. You can also be sure to catch jaw-dropping views of shipwrecks and the much-photographed Twelve Apostles.

#3 Great Wall of China, China

 Photo Credits: Wise Geek 

If you thought the Great Wall of China was just another pretty tourist landmark, think again. Although the hiking trek is relatively short and a pretty easy one, with an overall length of 7.5 miles, it nonetheless lets you soak in some of the most dramatic sights along this historic wall. Perfect for photography enthusiasts.

#4 Milford Track – Fiorland National Park, New Zealand

 Photo Credits: Bald Hiker

This is New Zealand’s most popular trekking trail for both local and foreign trekkers for over 150 years, and for good reason. For one, the trail allows you to enjoy beautiful sceneries of glacier-carved fjords and alpine, and secondly, you get to lose yourself in unforgettable views of the rivers and valleys. Most importantly though is the rare opportunity to see the tallest waterfall in New Zealand!

#5 Kokoda Trail, Papua New Guinea

 Photo Credits: The Wounded Pelicans

With a track that runs around 60 miles and may take hikers between 9 to 12 days to complete, this trail can prove to be grueling, mentally challenging and a little scary. But hikers keep coming because apart from the adrenaline rush, the trail also offers awesome views of the country’s stunning landscapes and gives you a deeper insight of the WWII battle between the Australian and Japanese forces.

Read More:

  1. Top 5 Richest Marathons in the World
  2. 5 Beautiful Trail Marathons Worth Travelling For
  3. Race in China: 3 Races to Join in 2016

Virtual Run Review: 21Day Challenge Feb 2017 (Be The Fighter) [100KM] (by maylindateo)

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I took part in this virtual run for the first time and truly enjoyed it! It says a habit can be formed in every 21 days. Running to me is already a habit, but for other (good) habits that you have not formed, try to do it for 21 days consecutively and see if you will achieve any success. A good example – Quit Smoking. If you are currently a smoker, try to quit it and persist for 21 days. I hope it can really change your life forever. Smoking is harmful to yourself, to the environment and to the people around you. 21 days is all it takes. Try it.

42race has this 21Day Challenge every month. This year I believe will be all about Horoscope. February challenge is Aquarius theme – Be the fighter. You can choose to run either 20KM, 50KM, 100KM or 200KM. I signed up for 100KM because 50km is too little and 200km is too much for me at the moment. 

e-Running Bib (just for keepsake)

I love the medal and looking forward to receive it!

Image credit: 42race

My normal monthly running mileage is about 70 – 80KM. But for this challenge, I completed slightly more than 100KM in 21 days! If you have a goal in mind, you will do everything to achieve it, come hell or high water. This was what I did. Having something to look forward to is important so that your daily life will be more fulfilling and exciting :D.

Another goal of mine is to run my first full marathon. I am aiming to do it by the end of this year. I think by then I will be ready to take on the challenge.

If you are happy, go for a run. If you are depressed? go for a run. After a good run, sweat it out, you will definitely feel much lighter and happier! Have a more positive outlook and ready to take on any life challenges.

One of my LSDs was from Ghim Moh Link to Harbourfront via the Southern Ridges with my brother and sister. We took our own sweet time to run there from about 7am+. We even had our Roti Prata breakfast at Seah Im Food Centre, chit chat and then ran back to Ghim Moh Link again. Total distance clocked was about 20.5KM. It was a nice route and weather was great. We stopped for water break at Hort Park as we didn’t want to carry any water with us. Hort Park has got many water coolers and vending machines. I look forward to more long runs like this!


 

 

 

 

 

 

 

Spotted these beautiful birds with white hair on their heads along the Southern Ridges trail.

42race’s website is not very pro in my opinion but there are many run submissions every day. Every time I log in, I see new submission and it keeps refreshing itself like every few seconds! Wow the traffic is indeed quite substantial. I think they are quite successful as a Virtual Run organiser. The medal design is nice and it attracts many people to sign up with a reasonable fee of S$9.90. Most importantly, the motivation to run is there. I think I won’t be signing up again for March challenge because I will be going for a short trip during the school holiday. But I will most likely sign up for April challenge because there is 2XU Compression Run and 50 Hours Non Stop Run :D. A good opportunity to pump up the mileage run. Haha. 

Men On Top At Rogin-E ManCon

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     THE ULTIMATE experience for the Filipino man happened last February 18 when Rogin-E in cooperation with Fox International Channels presented the very first “Rogin-E ManCon” at the Metro Tent in Pasig City.  The whole day affair was packed with exhibits and activities that catered to the man on top.

For starters, a fleet of top flight sports cars and motorcycles were on display just outside of the venue.  Guests were allowed to take a test ride on the said vehicles and also witnessed by drifting exhibition conducted by professional race drivers.

Upon entering the exhibit area, several booths were set up to test one’s sporting skills in Basketball, Football, Golf and American Football wherein successful participants get to take home prizes.  Some of the booths were graced by athletes who have achieved the top tiers of their chosen sport like Football heroes Aly Borromeo and Anton del Rosario and Basketball stars Gabe Norwood and Jimmy Alapag.

On the opposite side of the venue were booths that offered clothing, sporting goods, sneakers and even grooming and tailoring services.  Imagine top brand sneakers at half the regular price!

Meanwhile, checking all those exhibits will surely make one hungry so a good selection of food was available just beside the venue.  Local craft beer was the drink of choice.

The event was capped by a fashion show featuring the latest swimwear and sneakers.  Entertainment was provided by Roxanne Barcelo and Motherbass as the sexy models breezed through the catwalk.

For sure, the successful event deserves a follow up as evidenced by the warm response of the public. Rogin-E is a multivitamin and mineral supplement with Deanol, Royal Jelly and Panax Korean Ginseng formulated for men who want to stay on top whether it is at work, at play or simply at home.

Performance is in the Details: A Quick-start Guide for All Runners

Performance is more than just lacing up your shoes and going out to run. To really perform, you need to mind the details.

Many runners I speak with train regularly. Far less train with purpose and know how each session fits into the bigger picture.

Even fewer pay attention to the peripherals. Nutrition, recovery, race execution, mental conditioning, stress levels and the like.

It’s these things that often make the biggest difference, especially when you’re limited in the time you have to prepare.

Here is a quick start guide to performing the Coached way!

Training

Follow a plan (it doesn’t have to be a Coached plan but it’s a good place to start) and use a heart rate monitor to measure your effort and track your progress.

Nutrition

Stop eating “food products” and start eating real food again. Real foods are fruits and veg. Nuts and seeds. Meat, fish and eggs. As my manager always used to tell me: “you don’t put diesel in a Ferrari”.

Recovery

Training stress breaks you down and is multiplied by other life stressors like work, family and social commitments. Aim for 7+ hours of sleep a night, use a foam roller, eat clean (see above) and turn off the notifications on your phone. These are good places to start.

Race Execution

You cannot change the state of your fitness on race day so your job is to maximise it. To express your fitness in the best possible way by executing a smart and controlled race. Start conservatively, build your effort and finish strong.

Mental Training

The mind controls everything. Start with 10mins a day of meditation. Build that duration over time.

Performance is in the details. Start with the simple (not easy) recommendations above and see what happens. You’ll be amazed to see excess body fat fall away, energy levels rise and performance improve.

Control what you have the ability to control and the outcome will take care of itself!

Tips brought to you by Coached – The heart rate training programme that makes training enjoyable and optimises each session for best results. Get Your 14-Day FREE Trial Today!

Race Review: Run For Hope 2017 [10km] (by Lingderella)

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Agaration about 25% of deaths in Singapore every year is related to cancer. It’s really a very high percentage ? With advances in science and cancer research activities, it is hopeful that progressive breakthroughs can lead to a cure and manage cancer better. Run for hope is a run to raise awareness and support of cancer research. Contribution in healthcare research is really important, even Facebook co-founder Mark Zuckerberg also contributes billions of money in healthcare research aiming to cure all illnesses including cancer.

There is 2 distance category, the 3.5km and 10km. So I still turn up for the run though I was still sick as this is a rather meaningful running event, I feel ok and I could just turn up and walk all the 10km as I assume since there is no medal and no timing chip, there is also no cut off time ? Just possible that when I return to the finish point nothing is there anymore ?

One of the reasons I participated in this run is also in remembrance of a lady, which fate had causes us to cross path in life. Seeing her going through many check ups, chemotherapy, taking of the medicines and going through pain and side effects over years, she was a determine and strong women and had fought fiercely battle after battle from breast cancer to liver cancer. You just have to believe that sometimes people come into your life to give you valuable lessons so that you will learn.

(Photo Credits: JJL Runners – Veronica) Though there is no finisher medal and no timing chip to record timing, it is still nice to see many runners I know at the event and so many people showed up to support the event though weekends is really shiok to nua in bed. But it will be nice to give us finisher medals as extra motivation, especially to medal collectors like me, the eyes will have heart heart like this: ? when we receive medals after the runs ? I think with medal and timing chips, more people may participate in this event.

I really like the bib design as there’s a blank space for the participants to write their dedications. Added to my wall of collection if the running bibs ? I cleared the entire one side of my room to leave the wall out and I think it is going to take years to fill it up with running bibs ?

The website and social media platforms such as Facebook and Instagram is very well updated and maintained. With inspirational posts from cancer survivors and contest such as the best bib designed to keep the participants involved.

(Photo Credits: Running Shots – Eugene Tan)
On race day, weather is good but now I really miss the feeling of running at 13 degrees in Hong Kong. Seriously must run in cold countries then will know it’s so shiok! Not every run need to chiong so I went slow, chit chat with my friend and when Photographers spotted, we act like we very hardworking and run ? See the above photo is so nice ? Thank you photographer ? And so nice when the photographer took down his “weapon” off his face then I realised it’s Eugene! A running friend who have passion for photography and now he have joined running shots to take photographs of runners during running. Say hi to him when you see him in your future runs! ?

Maybe because there is no timing chip, I have no motivation to push myself to run plus I’m sick anyway, so don’t need to be so hard on myself. It’s still enjoyable though at my 7th km, the Sun is out and started to feel hot but I already gave up in hiding from the Sun months ago, I’m getting so much tanner and many people mistook me as foreigners. Come to think of it, I’m very universal ? Over the years, I’ve been mistaken before as their local when I visited their country for holiday or back here at home Singapore as Thai, Burmese, Vietnamese, Filipino, Indonesian and I’m most commonly mistaken as Malay.

The portable toilet is enough for the participants and no queues for baggage deposits and collections also no queues. Flag off for the 10km is at Bayfront event space at 7.15am sharp shortly followed by the 3.5km category. The race route is the usual route to Marina Barrage and u-turn back at Garden by the Bay East. There’s many water points along the route with only water and no isotonic drink but also never mind because at the race village got two Milo vans! Win liao! Hope more future runs will have Milo vans in the race village or even Milo at the hydration points along the routes! Stay hopeful! ?

And also the Vitagen tentage is fantastic lah! Got photo booth and also provide like unlimited bottles of Vitagens for the runners!

Overall I enjoyed the event very much, especially the Milo van and the trampoline workout we sat near the performance area at least a good 10 minutes watching the new type of workout, it seemed really fun!

Race Review: Safari Zoo Run 2017 [10km] (by KenJoe)

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This time, as a friend said to me, ‘You are running for the animals’.  Yes, it’s the Safari Zoo Run and I was answering the call to raise awareness for wildlife conservation.  To make things interesting, there are 4 teams: Team Ah Meng (orang utans), Canola (manatee representing aquatic wildlife), Chawang (elephants) and Sunny (Hornbills).  I love birds so I picked Team Sunny, the Hornbill Mascot.  I joined the 10 km competitive category and there were 5.5 km, 2.5 km family and kids’ dashes.

My friend, Francis had signed up ahead and I had tried my luck at getting a free slot first as the entry fee was relatively high.  I had made a resolution to cut down on ‘racing’ since this was eating hard into my budget and overall plan.  It didn’t help that I took up running at such a late stage too.  Recently, for brief moments, I wish I was younger to start on this stage of life as I realized that in the real world, age is an issue most of the times – try competing for the same position in a company or for any sponsorship.

But still, it had been a rediscovery of the self as I entered into this year of the Rooster, recovering from a fractured spine.  You are as young as you think (or as old).  Running had also strengthened that belief.

I was getting ready my credit card to pay the entry fees one morning after the futile attempts to get sponsorship.  Then I saw a post on FB by Run Society, the official online media, for a giveaway contest of free slots.  I tried my luck and got it !  So thanks to Run Society, I got the opportunity to Run For Wildlife free for this race… before I meet Francis again for his debut full marathon in March (Sundown).

The race pack collection was a new experience as the organizer introduced automated machine for dispensing the entry pack.  I got my pack without mishap as the volunteers were more than ready to help when I hesitated.  There was still some manual handling as I was given the blue carrier for the pack with the discount coupons by the volunteer but it was done in double quick time since there was no queue and I got those as I was waiting for the machine to print the bib.  (I realized some folks did encounter some delays on other time of the day due to unfamiliarity and ‘waiting time’.)  Still, it was a positive attempt at making it available 24 hours to participants in future.

On race day, I made it to the start line early and the race was flagged off 10 minutes after the announced start time.   Francis ended up in the second wave with his friend.  But he caught up at his fast pace when I just reached the 3 km checkpoint and then he was gone as he maintained his pace.  The route was well marked and volunteers were on hand to guide throughout.  The hydration points provided both water and Aquarius drinks except for the last station, I believe.  The first hydration point was located less than a kilometer from start point.

Results were announced 2 days after the event.  I realized that photo finishes were taken for participants.  I observed there might be gaps in the shots so certain time stretches were completely missing (or at least at point of writing this post).

Looking at some of the shots too, I thought the camera could be more prominently shown because there was a number of shots of blocked runners or too close a shot. Not many seemed to be aware of the placement of the cameras.

But Running Shots photographers were on the running route and as usual they took their splendid shots of the different categories (and they are ‘free’!).  I took the liberty of sharing some of those candid shots of the young participants.  You could just search for Running Shots on facebook if you are somehow new to them and they usually indicate the time span and physical location of the photo shots.  (Thank you for the photos, Marcus from Running Shots.)

The air was fresh in the early morning (there were some stretches where you could smell fresh animal dung too) and the route was an interesting break from the usual Singapore race routes.  You won’t be seeing elephants or lions (including white lions) for example in the enclosures along a normal race route.  So I would say it’s an attractive route though there were some slight gradients.  Surprisingly during the run, I didn’t experience any mosquito bites as one might expect.

I collected the finisher medal and a cup of water at the finishing point.  The finisher medal was unique too, with designs of the four endangered mascots.  Then we had to make our way out some distance to the ‘entitlement’ area before we could get the usual stuff like bananas and Aquarius drinks.  We also met the peahen and its chicks making their rounds at the area, unperturbed by the crowd around them.

We made our way back to the zoo to spend some time with the animals before we made our respective way back home.  It was a nice way to cool down after a race.  As you could see, I was fascinated too by the white tigers.  I enjoyed the morning with the wildlife and this also made up for missing my planned visit to the zoo last year.

So this is also part of my journey back to another full marathon – the Sundown, my fourth full marathon since 2015 and then onto my 8th Half Marathon (2XU)  a week after.  I will be attempting these challenges to support a cause close to my heart and hope to get some support for the kids. https://www.simplygiving.com/runforthekids. Till then, run safe and happy.