Income Eco Run 2017 will become South East Asia’s premier eco run. This run looks to drive a green message to runners and people in Singapore at large – calling out to runners to showcase their pledge for eco-friendly practices by coming out to be a part this eco run on the 30th April 2017 at the F1 Pit Building. There will be a variety of distances to opt from – 21.1km, 10km, 10km team challenge and the Kids Dash. This will also be the first run in Singapore to have a detailed green audit conducted after the run. This audit will focus on the following perimeters:-
Carbon emissions generated by the use of transport by participants, volunteers and staff
Carbon emissions generated from the use of direct electricity and fuel
Waste and recyclables generated
Water consumption
Material usage and responsible sourcing
running towards zero waste
Take a Look at the Running Shirts
*Actual Shirts may vary from illustration
Be a proud owner of these shirts, knowing that you’ve stood up for this green cause. Stand out in these orange running vests. Parade around in them because you ran towards zero waste! Runners will help spread awareness about the need to improve our eco footprint collectively to safeguard our future. We might not be there yet, but with one more person on board, we will be one step closer.
If you would like to take a step further, opt to be a zero waste runner and be a zero waste champion!
Be the change you want to see in the world!
Not Finisher Medals but Functional Medals
Challenge the run and add these to your collection. But, this medal here is going to be special and so much more. This medal is bestowed upon you in recognition of your pledge to play your part in being eco-friendly. Staying true to championing zero waste – this medal is not only a display item, but also functional. The medal serves as a bottle opener, giving this metal piece purpose. It is being reused and upcycled.
What are you guys waiting for? Time to stand up and make a difference in the world!
Great news for JustRunLah! readers – register for the Income Eco Run 2017 at the early bird rates using promo code: XXECOJRL
Race the Lion City and usher in 33 years of triathlon-racing in Singapore. Singapore’s pioneer triathlon event is back – The Singapore International Triathlon 2017! Save the date, start your training, and SWIM-BIKE-RUN on the 10th September 2017.
About Singapore International Triathlon
SIT established back in 1984, in an era where triathlons and endurance sport were generally unknown in Asia. Just swimming or running is already tough enough on its own, doing a trio of swim-bike-run was taking endurance sport to a whole new level. The triathlon sport became a HIT! Today, SIT has become a world class international event, attracting world class athletes from all around the world. Elite triathletes eyeing for coveted Championship titles show up at the East Coast Park to challenge themselves and give their competitors a good run for their money.
The event boasts warm and calm water, a scenic location, a well marked course and the arguably the best friendliest volunteers. It promises participants a memorable triathlon racing experience from start to finish.
Race Lion City, Experience Singapore
The best kind of vacation is a race-cation. Race at one of the best Sport Cities and at the same time enjoy what this little tropical island has to offer. Savour the renown and diverse culinary cuisines in one of Asia’s food paradise (Think Chili Crabs)! Or be mesmerized by the beautiful green spaces such as the iconic Gardens By The Bay. Or transport yourself all across Asia by immersing yourself in the diverse cultural hotspots Singapore prides itself on – Little India, Chinatown, Geylang!
SIT 2017 gives you a reason to come to Singapore – to race at one of the best triathlon races, with the very best triathletes and with what Singapore has to offer – experience the very best of vacations!
Swim-Bike-Run
There is a distance for everyone – the beginners, the seasoned triathletes, and the super-competitive athletes. There will be 4 distances. For the novice wanting to tryout triathlons, there is the MINI distance that starts with a 200m swim, a 12km bike, and a 2km run. There is also a SPRINT distance (750m swim, 18km bike and 5km run) and the STANDARD olympic distance (1500m swim, 36km bike and 10km run). SIT 2017 also looks to develop the interest of young kids in the triathlon sport. There will be a KID distance which kicks off with a 100m swim, 6km bike and 1km run.
With a distance for everyone, there’s no excuse not to be a part of the Singapore International Triathlon 2017! Challenge yourself with this 3 discipline sport!
With regards to the kinds of food we should have for our first meal of the day, there have been so many suggestions going around that some of us may be lost as to what we should or should not eat.
But we can’t deny that because it is the first meal of the day, it is thus definitely the most important meal of the day too. Your body has gone without food throughout the night and after its nightly cleanse, your body needs a good breakfast to get started.
So what kind of breakfast food should we be consuming to ensure our energy is kept high and our body is also getting the proper nutrients it deserves? Here are some for you to consider for your next morning meal.
Oatmeal
Photo Credit: Greatist
Loaded with dietary fibre, oatmeal can help to keep you fuller for longer and lower cholesterol. And the fact that you can add whatever you want to it to make it even more delicious makes it like a chunkier version of the similarly healthy Greek yoghurt. Create your own awesome bowl of breakfast nutrition with nuts, fruits and low-fat milk or soya and get your day started on the right note! Stay away from the flavoured kind though. Those are filled with so much sugar; you may crash even before your day starts.
Greek yoghurt
Some people love it; some people just cannot take the sourness of it. Whichever way you look at it, it is undeniable that Greek yoghurt is good for us, especially for our digestive system. Loaded with hunger-busting protein, Greek yoghurt is also a great source of calcium. Similar to oatmeal, you can also add fruits such as berries and even nuts to it to bring the flavour and nutrition to another level.
Grapefruit
When grapefruit was first introduced as a recommended breakfast item a few years ago, many people were intrigued. My dad, for one, wasn’t a believer because “grapefruit is a citrus fruit which means it is acidic and so cannot be good for your stomach, especially when it’s eaten first thing in the morning.” Apparently though, the humble grapefruit is a great source of vitamin C and potassium and they also pack a whole lot of fibre that helps to make you feel fuller longer too. And if you are looking to lose some weight, having half a grapefruit as an “appetiser” of sorts at breakfast can help shed the pounds quickly.
Banana
So easy to grab and go, bananas are also rich in fibre, vitamin C and potassium. Having a banana for breakfast kick starts your body machinery and keeps it going for longer, without the mid-day slump.
Eggs
Did you know that eggs contain 14 essential nutrients, including protein? In fact, if you didn’t know this already, the reason why we should have a high protein breakfast is because it wards off unhealthy snacking later in the day. Also, egg yolks are a rich source of B vitamin chloride, which are important for memory, as well as carotenoids lutein and zeaxanthin, which promotes eye health.
If you have been running half or full marathon races for a while now, give yourself a pat on the back. The feeling of crossing the finish line is priceless and we, as runners, feel that great sense of accomplishment non-runners will never understand.
Then comes the big question – What’s next? Longer distance? Ultramarathon? Trail running? It is now not just a sport to lose weight.
A friend once told me these definitions:
A runner is described as someone who cannot keep still and doesn’t like to do brisk walking or jogging.
A triathlete is described as someone who doesn’t understand that one sport is enough.
Why do this transition?
I believe a large percentage of triathletes when asked why they caught the “triathlon bug”, they will all tell you it is because “I want to challenge myself”. When I first wanted to embark on this triathlon bandwagon, I had my worries too. My biggest worry is about the ability to buy a sustainable bike and not using it after 1 race.
Who can do this transition?
Anyone can do this as long as you are swim proficient. When I say you have to be proficient in swimming, I literally mean swimming non-stop until your feet touches the ground at the end of the swimming stage. And to a certain extent, there is really no point of return once you get into the water. Running and biking should be the least of your concern because of your strong foundation in running.
What does this transition comprise?
The greatest fear for the majority is swimming in open water. Swimming is a lot less daunting when you are training in a swimming pool but do not neglect the ocean swim. Water is murky and visibility will be poor. Learn the proper breathing technique and how to look for markers/buoys while swimming. Accept the fact that you are going to get kicked and hit by other swimmers in the water.
2. You would score well in the cycling category. Your leg muscles are somewhat conditioned to take the cycling distance of 12km – 20km but at a faster speed. However, choosing an ideal bike may not be the easiest thing on earth and certainly no point buying a fancy and expensive bike when all you do with it is cycle it to the grocery store.
Photograph: Felipe Dana/AP3.
3. Given your strong running base, you are now no longer classified as novice to running. Do remember running after biking is unlike running a race with a fresh pair of legs. You may feel heavy legged and uncoordinated because the legs were kept alternating for the last 45mins or so. No prizes for clocking the fastest running time here so take your time to become accustomed while transiting.
When should transition take place?
There is no proper time to start – just as long as you are ready to challenge yourself. If the idea of participating in a triathlon has crossed your mind once or twice, you have already felt the itch to do it.
Where could this transition materialize?
Right here in Singapore! And you can even rent a bike if you do not wish to buy a bike (rental of bike comes with helmet, which is compulsory for all triathlon race). There are a few categories to start with so there is no shame in attempting the beginners category. If you are up for the intermediate challenge, you can select the Sprint category.
Last but not least, joining a triathlon can be expensive. (all that racing equipment does not come cheap). So I suggest if you don’t want to do this as a lifelong sport, don’t dive into buying the high end equipment from the get go. Take your time to enjoy the sport rather than worry about how your equipment will help you get a good finishing time. Your initial goal should be an aim to finish the race, earn yourself a nice medal and receive the title of a “triathlete”. Then tick off the bucket list.
Concentrate, train most in areas where you would least excel in and remember to practice, practice and practice! Good luck and happy training.
SEVENTY FIVE years ago, the combined military might of the United States and the Philippines gallantly fought off before surrendering to the advancing Japanese invaders in the Battle of Bataan, a major chapter of World War II. Today, the Philippine sporting community pays tribute to their enormous sacrifices as Veterans Bank in cooperation with History Channel presents a trilogy of events in the Bataan Freedom Run, Freedom Trail and Padyak Para Sa Kagitingan (Pedal For Valor).
The Bataan Freedom Run is a Marathon that will signal the start of Veterans Week 2017 on April 2 at the Freeport Area of Bataan in the Municipality of Mariveles. Aside from the Marathon, side events of 21 kilometers, 10 and five-kilometer color runs and special events in a one-kilometer kiddie race and a one-kilometer dog race will be held.
Registration fees are very reasonable starting at PHP 650.00 for the Marathon, PHP 550.00 for 21, PHP 350.00 for 10, PHP 250 for five, PHP 200.00 for the dog race and PHP 150.00 for the kiddie race. Interested parties may register online at www.withoutlimits.ph and onsite at the Mariveles Freeport Area, Mariveles Municipal Hall, Bataan Provincial Capitol and Bataan Tourism Center both in Balanga City and at partner stores to be announced soon.
Cash prizes await the podium finishers in the 42, 21, 10 and five-kilometer categories while gift certificates will be given in the one-kilometer racers. All finishers will get a loot bag while 42 and 21-kilometer finishers will also get a medal and shirt.
Meanwhile, the Freedom Trail on April 10 is a 160-kilometer Ultra Marathon that retraces the route of the infamous Death March wherein captured Filipino and American troops were made to walk from Mariveles to Capas, Tarlac and many met their end before reaching the finish. Participants may run the whole race alone or form a mixed relay team of eight (with at least three females) or 16 (with at least six females).
Registration fees for the Freedom Trail may be paid either in pesos or US dollars with solo runners assessed PHP 3,000.00 or USD 63.00 while relay teams will be charged PHP 1,500.00 or USD 31.00 per head. Registration may also be done online and at the same venues mentioned earlier.
Cash prizes will likewise be given to the top three individual, eight-person and 16-person relay teams. All solo finishers will be given a trophy while all relay team members will get medals.
Padyak Para Sa Kagitingin is a non-competitive bicycle ride will tackle the same route as the Freedom Trail open to all types of bicycles. Both the ultra and bike ride will serve as culminating activities for Veterans Week.
Registration fee for the bike ride is only PHP 350.00 that will be used to help rehabilitate the Bataan Death March markers. Riders may opt to register their support vehicle by adding PHP 150.00 for an identification sticker.
What makes the ultra and bike ride special is that there will be designated pit stops along the way where participants can rest while enjoying a brief cultural and historical presentation about the significance of the area. Everyone’s safety is assured with the presence of pacers, ambulances, support vehicles and security escorts for the entire duration of the event.
Now, one does not need to wage war with weapons in order to be hero. Join the events of Veterans Week and be a sports hero!
It doesn’t matter if it’s your first time or third time attempting a marathon. It is still an achievement. Even for those who have participated in one before, taking part in a marathon can still be highly exciting and a little scary at the same time. Knowing that you are about to get yourself into a whole load of running (42km to be exact), can be pretty unnerving no matter how experienced a runner you are.
So if you find yourself in any type of fluster in preparation for your marathon, take note of these points to get yourself in tip-top shape for the ultimate run.
#1 Follow a training schedule
The most important thing to note is that you should not start training for your marathon at the very last minute. You have to give yourself ample time (at least five to 6 months minimum), to practice for such a long run that is going to take a toll on your body after you have done it. Make sure you train religiously and are on track with your training plans according to your marathon goals.
Of course, if it’s your first time, keep your expectations realistic. Don’t try to complete the run in under three hours when the best you can do is five. At least for the time being.
#2 Go on long (or longer) runs
Training for a marathon also means that you need to make sure you are ready to go on running at a certain speed for, yes, 42km.
You can start off with 5km, then go on to 7km and subsequently increase your distance as your stamina improves. Pace yourself though. Don’t try and push yourself too much in such a short period of time or you may face burnout even before the actual run itself.
#3 Do cardio
Never ever forget to get some cardio into your training because doing so will help you boost your strength and endurance. In fact, you should understand that too much running can actually hurt your performance during the marathon so do spend some time in between your runs with some low-impact exercise like yoga, pilates or weight lifting.
#4 Be serious during your training
If you have set out to accomplish certain milestones for your training leading up to your marathon, then get that done. Make sure you achieve what you have set out to do in each and every training session you attend so that you can be sure you will be in the perfect form on the actual day itself.
The last two long distance runs I did were a real cause for concern. Weeks 6 to 8 of the marathon training plan I’m following called for a 20K, 22K and 24K workout, respectively.
I felt great during the 20K. I had my bottle of water and my gel. I was confident that the following week, the 22K wouldn’t be a problem.
Week 7 came and I didn’t finish 22K. After fueling with my second gel, I was hit by nausea at 19K and continued feeling sick hours after my run. It culminated in a vomiting fit that evening.
I did some research online and decided to tweak my hydration and fuels. I would include a sports drink aside from my usual bottle of water and chuck the gels and go for real food.
Week 8 came and it was time to do 24K. I had banana, dates, and pretzels. As for hydration, I went for water, coconut water and then a sports drink.
I finished 24K in the morning and felt like my tweaking did wonders. I also enjoyed the variety of flavors my real foods offered. That evening though, many hours after my run, I got nauseous again. And I vomited again.
Because I wiped the slate clean in terms of my fueling and hydration in the past two runs, it meant that the problem didn’t lie there. It must be something I did AFTER my run.
Week 9 called for a 29K run. By this time I was feeling very anxious. I don’t want to keep vomiting every Sunday. After some careful backtracking over what I did and didn’t do, I decided that the only thing I would change was that I would eat a light post workout meal. The last two times, I filled up because naturally I was very hungry and tired.
That Sunday, I did my run with my usual real foods. I also included one gel but now I found myself getting turned off by the taste and texture of that gel. I made a mental note of picking another flavor for my next run. I finished 29K (to my surprise) without nausea.
I ate lightly for lunch (a banana and peanut butter sandwich) and dinner (minestrone soup). I anxiously waited that evening to see if I was going to end up vomiting again. By 9 P.M., my husband and I rejoiced because I was out of the “danger zone.”
I’m glad I got it sorted out. And I’m truly glad that these things happened now so I can prevent it from happening on race day. I think the beauty of the long distance run is that it not only provides endurance but wisdom to really get to know our body.
January 2017 was composed mostly of rainy days in Penang.
Fat and gloomy clouds heavily pregnant with drops of water and lightning conveniently crossed the skies in Butterworth after I took my tea, which is the time I usually lace up my shoes to run.
Fresh from a month’s break of staying off my feet, I was chomping at the bits to do some running, but alas, the weather did not cooperate with my plans. I am afraid of thunderstorms. I have clocked many personal bests by running away from lightning and roiling black clouds.
Giving the skies the benefit of the doubt, I skipped a day of running by staying at home and doing nothing. I was fortunate to have a stationary bicycle at home, loaned generously by my mother. So when it rained again on Day Two, I spent my evening spinning away while watching the television.
Day Three was no different from Day Two. By then, I was already itching to run. I spent another day cycling at home.
I was dismayed when Day Four arrived, as the heavens have not stopped pouring. I resigned myself to the fact that I would have to take the day off, and probably the next few days too.
Imagine my surprise when the rain reduced to a slight drizzle late in the evening. I had a minor debate in my head. Should I take the risk and run, or should I stay at home and wait for the weather to dry out?
The runner won the argument. I leapt into my running shoes and quickly made a dash outside should the weather decide to change her mind.
The weather was chilly that evening. I ran easy along the Butterworth Outer Ring Road, and tried my best to stay out of the mud and water pools. It was an obstacle course. My shoes were ruined.
They were an old pair anyway, I tried to convince myself.
The sky was overcast with grey clouds that stretched all the way to Penang Island and beyond. There were no vehicles on the highway. There were no sightseers along the beach. There was no one else along the entire stretch.
I felt alone in all that gloom.
Who would be crazy enough to pull a stunt like this, I thought to myself.
Suddenly, in the far distance, I saw a figure bouncing along the road.
I squinted, and sure enough, it was a runner.
Feeling a sudden sense of camaraderie, I waved as we passed each other. He waved back and gave a big smile.
A heavy drizzle began just a short while later. I waved to another two runners as I ran back home in the rain.
Who would be crazy enough to pull a stunt like this anyway, but a runner?
The Performance Series is back in 2017 – with some new refreshing elements. Embrace this #TranscendYourself journey one more round with the TPS 2017. The #TranscendYourself concept is a unique one. It is a never-ending journey to constantly improve yourself -physically, mentally, socially and spiritually. People inspire you with their #TranscendYourself journey, and you in turn inspire others with yours. It’s a great concept where you run to inspire and be inspired.
#1 Transcend Yourself Further – 21km
Challenge yourself with the brand new Half Marathon category. In year 2016, TPS kickstart participant’s fitness journey with the 10km, 5km and 2.5km running route. TPS believes you can challenge yourself and achieve even more.
THE HALF MARATHON DISTANCE GIVES YOU ALMOST ALL OF THE SATISFACTION AND ACHIEVEMENT OF THE MARATHON AND FAR LESS THAN HALF OF THE ACHES, PAIN AND FATIGUE – JEFF GALOWAY (1972 OLYMPIAN)
Believe in yourself and aim for that satisfaction and high of achieving a half marathon. Register you and your friends now, and #TranscendTogether.
#2 TPS New Finisher Medal
In line with the TPS #TranscendYourself tagline which is an inter-connected never-ending journey, the commemorative medals also follow this theme. Each medal of The Performance Series 2017 (Malaysia and Singapore) can be interconnected. Find out what shapes your medal collection can transform into. You can let your creativity run wild.
#3 TPS Medal Hanger
Surprise surprise! TPS always give their participants something extra. So what can you expect this year? To reward your spirit and determination to complete a series of 3 races, those who have registered fro the bundle package will receive a free exclusive TPS Medal Hanger. The #TranscendYourself medal hanger is for you to display your collection of 2017 medals.
#4 TPS Bib Personalization
Now this is really cool. There is an add-on option for bundle package holders to customize your bib numbers. You can even have the same bib number for all 3 races. Have a lucky number and want to race in your lucky numbers? Here’s your chance! If you have one in mind, register quickly because numbers are available on a first come first serve basis.
#5 Bringing You to New Places
This year TPS brings you not only to new heights, but new places. TPS goes to Malaysia this year – bringing you to food haven Penang, city of culture – Kuching and garden city of lights Kuala Lumpur. It’s going to be one heck of a #TranscendYourself journey.
Watch the TPS 2016 Review
Sign up the bundle package of 3 races now when the slot is still available. Run with no regrets!
The force has been strong with all the STAR WARS Fans here in Singapore. As part of the ‘May the 4th’ celebrations, The Walt Disney Company Southeast Asia and local organizer Esprimo brings us the STAR WARS RUN Singapore on 6th May 2017! Whether you are a fan of the movies, or a Disney trading cards collector, it’s time to grab your lightsaber and join arguably the coolest run in the universe!
“Do or do not, there is no try” – Yoda
C’mon it’s STAR WARS – need we say more? Will you walk in Darth Vader’s footsteps to uncover the great powers of the dark side, or join the Rebellion on their plight for justice on the light side? – two sides, one choice on an epic 4.5km route. For the ultimate test of endurance, battle your way through a 10km competitive route.
What better way to get in your weekend workout than being a part of the STAR WARS RUN Singapore 2017 – the run of the galaxy! If you’re going to run, you might as well have the time of your life doing it.
Whichever path you choose, the thematic routes, complete with many surprises, promise an intergalactic adventure through 4 decades of STAR WARSlegacy. The fun does not end right after the run! The night continues at the race village with STAR WARS themed activities.
All running enthusiasts who are brave enough to take on the challenge will receive exclusive STAR WARS RUN merchandise. Whichever your chosen path, you will receive a drawstring bag, a plush toy, a participant tee, a towel and a limited-edition commemorative medal. Designs vary depending on the side you choose.
*Images for representation purposes only
Fear is the path to the dark side! So what are you guys waiting for? It’s time to pick a side and register now! Wait, no more!
IT’S LIKE A SPARK that ignites a fire. When the gun goes, the clock starts and the runners leap forward, eager to shave seconds off their personal bests. It begins and there is no turning back. As the athletes inch closer to the finish line, these are 4 things, in my view that goes through the mind of an athlete that affects his/her performance.
1. I will take on all of them!
Just like an epic scene out Troy or 300 where the protagonist, despite facing unfavourable circumstances, chooses to go into battle with sheer determination and a courageous heart. All runners know in their mind that the run ahead is going to be an uphill battle but still makes a conscious choice to take on the seemingly difficult task to get that coveted personal best or finisher medal. The training and dieting that the athlete has gone through in preparation for the race gives the athlete the assurance that the race will go well. “Nothing is gonna stop me now!” is what athletes tell themselves as they set their pace, regulate their breathing and hope for the best.
2. The inner demons
There comes a moment, when the body just feels like shutting down and the mind just tells you that there is no point carrying on. The test of mental toughness is when an athlete is able to silence the “demonic” voices in their head that gives them all kinds of excuses to stop them from completing the race and achieving their goal. Such examples include “I’m not fit enough” ,”Why continue? It’s not like there’s a million bucks to be won right?” ,”I’m still gonna be a fatty at the end of this run” and “There’s always another opportunity to get a personal best and/or bag a shiny new finisher medal. So why stress myself now?” This is where the runner reflects on why they began running in the first place and what were their motivations for embarking on this journey. For some, it could be to achieve better health or to loose weight. For others, it could be to build their confidence and self-esteem. Whatever the motivation is, a runner will have to wrestle with the “demons” and sort out the conflicts within themselves during the run. A great struggle but the sense of satisfaction and accomplishment at the end is definitely worth it because you know that you have conquered your greatest enemy. That is, yourself!
3. What’s cooking?
Images of delicious food race through the mind of an athlete as he/she decides what to eat after the run. In a way, it might be the body’s way of diverting the mind away from the fatigue and muscle aches. It acts as a motivation for an athlete who has been craving for their favourite dish. Such thoughts re-assure the runner that there is a prize at the finish line and its not just a personal best or a finisher medal. The body pushes on as it knows that there is some sort of a “reward” at the end of the race.
4. The inevitable end
Amidst all the pain and fatigue, an athlete knows that the race must come to an end. Pain is temporary so there’s no point giving up or loosing hope when the end is just around the corner. As an athlete squeezes out every ounce of energy left in his/her body, an athlete visualises crossing the finish line and finishing the race from a point of strength. Visualisation is important as knowing that there is an inevitable end to the race not only motivates a runner but also encourages the athlete to pick up the pace in the last 1 or 2 kilometres of the run.
These are just 4 of the many things that go through the mind of a runner during a race. In my view, the mind has the most significant impact on an athletes performance. Training and dieting are also important but proper results and improvements in fitness, well-being and health can be only be achieved if a person has the right mentality and attitude towards achieving their goals and improving themselves as a person.
What started out as a co-curricular activity (CCA) in their school days turned out to be a passion that binds their friendship over a decade.
In the months of preparation leading up to the 71st Kagawa Marugame International Half Marathon, the running buddies of Soh Rui Yong (Singapore’s fastest marathoner) namely Ng Junwei and Suriya Prakaash would join Soh in his track workouts and aerobic long runs.
The trio is part of an informal 9-member running group called Team Tze Char.
According to Soh, it was sometime in 2011 that they started running together regularly and had a meal of tze char after their interval sessions. Those days, they were under the tutelage of coach Steven Quek.
Soh (right) and Suriya (left) enjoying roti prata with friends after the morning long run.
Their weekend long runs were usually done at East Coast Park, Marina Reservoir, MacRitchie cross country route and Bedok Reservoir.
“A typical long run is anything between 1 hour 45 minutes to 2 hours 15 minutes. It seldom goes beyond 2 hours 30 minutes,” said the 25-year-old.
The track workouts, however, are always done in Kallang Practice Track, that is where Soh grabbed the marathon’s gold medal at the 28th SEA Games 2015 with a timing of 2:34:56 on Sunday, 7 Jun in front of the home crowd.
“This track is special as it constantly motivates and reminds me to run my best whenever the workout gets tough.”
Soh winning the men’s marathon in 28th SEA Games 2015 in front of home crowd in Kallang Practice Track.
Soh’s glorious moment in 28th SEA Games 2015. Photo credits – REDSPORTS.SG
Joining Soh in his last pre-race track workout before he flew off to Japan was his running buddy of 10 years, Suriya Prakaash, a 31-year-old medical officer with the Singapore Armed Forces, and Cheong Pheng Tat, 35, former captain of National University Singapore’s Track and Field and Cross Country.
Soh leading in the last pre-race workout with Suriya and Cheong following closely behind him.
Like Soh, Suriya runs 6 times a week. Waking up at 5.30 am daily to prepare for his run with Soh, or on his own is a routine that Suriya undertakes with great pride.
Suriya doing his drill routine before the track workout starts in Kallang Practice Track.
“I believe running should be done first thing in the morning so that we can dedicate the rest of the day to do other important stuff.” said the 3000m record holder of “B” Boys (2001 -2003).
Cheong, on the other hand, was in town for 9 days to celebrate the Chinese New Year before he returns to Hong Kong on Thursday, Feb 2.
“I have not seen Rui Yong for 5 years and Suriya for almost 2 years,” said the father of a 2-month-old son, who is now based in Hong Kong.
“I am thankful that Suriya invited me to join them. The workout may look easy but it is actually very tough given the fact that we have to run our lungs out so early in the morning.” Cheong laughed.
Stretching after the cool down run is part of the recovery plan.
”Having buddies to run with me helps to make the hard workouts and long runs less mental.” Soh said in gratitude before he ended the day’s workout with a 4.8 km cool down run.
“The upcoming 71st Kagawa Marugame International Half Marathon is going to be a tough race simply because there will be about 300 runners out of 500-1000 man in the field capable of running 67 minutes or faster at this race.”
“Singapore Athletics states that I need 72:27 to pass my fitness test in order to confirm my place on the SEA Games Marathon Squad. I personally think that I am in better shape to go slightly better than that, but will see how things go.”
Soh doing his last pre-race track workout in Kallang Practice Track.
The other 6 members of Team Tze Char are Romaine Soh (younger sister of Soh Rui Yong), Raviin Kumar (2015 SEA Games 1500m runner and ASICS marketing rep), Yvonne Lin (a teacher, 2-time IVP champion), Chan Eng Soon (Army Guards Officer and a Ranger), Jeffrey Ng (Air Force Officer, reigning B division 3000m record holder with a time of 9:21) and Madankumar Balakrishnan (an Engineer and 5-time IVP track champion at 800m/1500m)
The 71st Kagawa Marugame International Half Marathon is slated to take place on Sunday, 5th February 2017.
The workout that Soh did for the day:
3200m – 10:10 (5:02, 5:08)
(3min jog)
4x400m (60s jog recovery) – 70, 70, 71, 70
3200m – 10:10 (5:04, 5:06)
4x400m (60s jog recovery) – 70, 71, 70, 69
4.8km warm up and cool down
Total mileage: 21.5 km
Soh ran a timing of 1:07:53 in the 71st Marugame International Half Marathon
Note: 6 days after this interview, Soh ran a timing of 1:07:53 in the 71st Kagawa Marugame International Half Marathon, making him the first Singapore male marathoner to qualify for the 29th SEA Games 2017.
Amidst the dearth of Penang runs in the gloomy January, Gelugor Power Run 2 seemingly stood out like a lighthouse for the islanders! This event provided the much-needed beacon of hope to brighten up the northerners, eager to jump-start their official runs.
Held for the consecutive second year, this time the fixture was co-organized by SR Events and POMPP (Persatuan Olahraga Masters Pulau Pinang) on 22nd January at Kompleks Belia dan Sukan Penang with a route choice of 5km and 11km.
This race represented the first Penang running event in 2017, but it should also come with a sensible caution for the participants – “Manage your expectation!”
For a start, Power Run never pretended to be a premier event. Besides the customary T-shirt, finisher medal and light breakfast, the event neither promised a lot of goodies, nor souvenirs.
“No timing chip” was the terse comment of a few disgruntled runners.
Yet expectations should be kept to a realistic level, and it is perhaps necessary to remind ourselves that with only RM50 entry fee (or RM40 for early birds) and hardly any major deep-pocket sponsors, one can’t wish for lucrative handouts, if the organizers need to make ends meet.
What really mattered though should be the proceedings on the run day.
Right at the beginning, the predawn arrival of runners was rather properly managed. The entrance in front of Kompleks was well-manned with road marshals, directing the vehicles to the access road, leading to the car parks. Sufficient parking spaces were available, which extended all the way to the areas in the vicinity of The View Twin Towers.
Total darkness with the only light coming from smartphone
Now came the interesting part. For an event that boasted Power in its name, one would have expected power to illuminate the starting point. Somehow it was glaringly bereft of lighting (interesting oxymoron) at the arch, as the 11-km runners assembled in total darkness.
After the flag off, the sardine-packed participants sluggishly groped their way out of the Kompleks compound, with a few momentarily stumbling over the uneven ground in the dark. Precious seconds ticked away for those seeking to improve their PB.
From the Kompleks, the runners travelled southward, passing Pesta ground before turning east towards Pantai Jerejak area. Then right after the flyover at The Summerton, they headed north and turned into the coastal highway.
There was not much scenery at the initial part of the route, though the stretch along the highway accorded the racers with the captivating view of the Strait of Malacca, Penang Bridge and sunrise in the horizon!
The route of Gelugor Power Run 2
The run route was substantially flat, with the exception of one unforgettable elevation coming late towards the end. This high ground rose to about 33m at Km9, along Persiaran Tunku Kudin. Though the mini hill would not create serious hurdle for experienced runners, the newbies understandably slowed down to a stroll.
During the event, credits must be given as several road marshals were deployed at major crossroads. They were on hand to supervise the traffic, stopping the vehicles for the approaching joggers.
Junctions aside, however at certain stretches of the route, the runners literally ran the risk of accidents. At times, they perilously jogged right next to the moving cars and honking buses on the main roads.
Despite no untoward incidents, some safety cones and marshals here would have assuaged their nerves.
Runners of Gelugor Power Run 2
The other notable shortcoming was the available water stations (or should we say, non-available). The organizer had earlier promised two water stations along the route; somehow the Km4 water station inexplicably went AWOL.
To make the matters worse for the slower runners, the quencher at the sole remaining Km9 station ran out about 75 minutes after the flag-off. The only sight that greeted the dehydrated laggards was the abandoned pit-stop, with cups strewn all over the ground; so they ended up pounding the pavement, without a single drop of liquid.
For a run that guaranteed medals for all finishers (without time limit), the same pledge was surprisingly not extended for such basic necessity. Maybe it was not too demanding to expect the water provision to last at least 90 minutes.
Similarly, the organizer should look into the control of finishing point; where some racers unwisely clogged the arch to take selfies, hence blocking the running path of returning participants. Perhaps these posing ‘models’ should also be advised to be mindful of other unfinished runners.
The semi-blocked finishing line
For post-run activities, the organizer took the effort to keep the runners well entertained, with Zumba activity and lucky draws. With Brooks as the only booth to peddle their wares, it would be extra brownie points if more run-related stalls were set up too.
All things considered, the general consensus was that Gelugor Power Run 2 was satisfactorily coordinated. The organizers basically performed well, bar the few aforesaid areas which required minor tweaks.
Perhaps this well-intentioned review can throw some light (pun intended) for their future improvement to restore our faith. Despite the blackout at the start, we still feel optimistic that this Power Run will return in 2018, much improved and perhaps a tad ‘brighter’!
Ah Penang – the Malaysian state of awesome food. But if it isn’t just the chomps you are after when you are there, you may want to check out these 5 attractions that may just get you even more hyped up about this place.
#1 Kek Lok Si Temple
Photo Credits: Malaysia Travels
Affectionately known as the “Turtle Temple” to those who have been there before and to the locals, this temple is amongst the largest Buddhist temple complex in Southeast Asia. As you wind through the mazes of this century (or more) old temple, you will see beautiful garden landscapes and sacred temples within. You will also notice a striking seven-tiered pagoda in the centre called The Pagoda of 1,000 Buddhas that contains a stunning collection of Buddha statues made from all sorts of precious stones. Also found within the complex are the statues of The Four Heavenly Kings guarding the four points of the compass – North, South, East and West – with the statue of the Laughing Buddha in the middle.
#2 Penang Hill
Photo Credits: Penang.ws
Views from above are always welcomed, and that is what Penang Hill can offer. Situated 821 metres above sea level, you can hop on a funicular train that takes you to the top in just half an hour. Besides the cooler weather up above, you can also check out the pretty Hindu temple, church, and mosque up above. And there is even a snake show where you can take a photo with a tame snake for a fee.
#3 Escape Adventureland
Besides the cultural and scenic sightseeing, you can also treat yourself to some thrills and spills with a round of ziplining, free-falling and even tree rope swinging. Give yourself a rush of adrenaline with the high-flying activities that will make you experience a side of Penang you never thought you would. Go for an adventure!
Photo Credits: Penang.ws
#4 Penang War Museum
Built by the British army in the 20th century, this place was used as a Japanese base during World War 2. Because of this, this structure has been deemed as haunted by the locals due to its bloody past. However, ever since it was restored, it is now easier to explore its underground tunnels, old ammunition bunkers, cannon firing bays, sleeping quarters and medical infirmary. Just pray you don’t accidentally bump into any of its “residents” while you are at it.
Photo Credits: Penang.ws
#5 Wat Chaiya Mangkalaram
Photo Credits: Visit Penang
If you have been on a day tour in Penang, you will definitely have been to this Thai temple. If you are thinking that this is just yet another Buddhist temple, you will be surprised to find the third largest reclining Buddha in the world measuring in at 33 metres in length here. This pose is believed to be Buddha’s final resting pose before his death. And of course, you will also see smaller statues of Buddha throughout the temple, and colourful murals depicting his life.
We all know that sluggish feeling you experience almost right after you have had a good lunch. All we want is our beds to slump in to and get in a nice siesta. But there is obviously no way we can do this in the middle of a work day and you start questioning your choice of food during lunch. Why did you have to have that chicken rice? Why didn’t you opt for something lighter and with less carbs?
So what should we be looking out for in our lunch?
What could you have for a weekday lunch that is both fulfilling and yet will not make you feel sleepy thereafter? Will a salad suffice? Or perhaps something without carbs? The answer to the best kind of lunch to have to keep you awake is one that combines whole grains, lean protein and unsaturated fat.
But what if we can’t get an all-in-one meal?
More often than not though, it can be quite difficult to get a meal that meets all these requirements. On top of that, even if you can find something so perfect, it may not be very friendly on your wallet.
The only other way is to either make your own lunch at home and bring it to work (best way to control what you put inside your meal), or ensure you have at least one or two of the above mentioned prerequisites to keep your head from hitting the desk too soon after your mid-day meal.
Why would opting for whole grains, lean protein and unsaturated fat make a difference in our energy levels after lunch?
When you opt to have either whole grains, lean protein and/or unsaturated fat in your luncheon, you are also giving yourself a more stable energy level which will lead to alertness for several more hours after lunch.
Photo Credits: Open source truth
Whole grains are more slowly digested by our body as compared to refined grains (think white bread, white rice, some pastas and cakes). This allows for a more gradual rise in blood sugar, which leads to stable energy levels after eating. On top of that, whole grains provide a treasure chest of nutrients that range from fiber, B vitamins, and minerals like iron. Having whole grains as part of a healthy diet may also reduce the risk of heart disease, obesity, and diabetes. It can also aid in weight management and keep energy levels up throughout the day.
Photo Credits: ncptsc
It is important to also have protein rich foods throughout the day so that our bodies can continuously repair damaged tissues that are used in daily activities. Without enough protein in our daily diet, our energy levels may plummet, leaving us feeling fatigued. Try seafood, lean meat and poultry, beans and peas, eggs, soy, nuts, and seeds.
And we all know that in terms of energy, fat is the main fuel source for low to moderate intensity duration activities. Whatever you do, fat is necessary to ensure your body has the necessary energy to carry out the various activities you need to. Try to incorporate foods like avocados, peanut butter, nuts and seeds, and oils like olive, canola, soybean, peanut, safflower, and sesame.
This is my first time taking part in a virtual race. I find it very interesting and motivating for non-elite runners like me to run more and get healthier. The normal virtual race organise by 42race is payable but this CNY Running Battle race is free. Anyone can join by choosing which team and the distance they want to conquer. Category: 5km / 10km / 21.0975km / 42.195km. I registered for the half marathon and I picked Team Pineapple Tart. As this is a free race to join, there’s no medal but e-certificate will be awarded. There is lucky draw for the winning team as well.
Image credit: 42race
What is good about virtual race is that you can run anytime, anywhere. It is literally “Your Own Race”. 42race has given runners a one-week CNY period to complete the race. You have to complete in one run the distance that you signed up anytime from 28 Jan 2017 – 03 Feb 2017. It’s perfect for us who celebrate Chinese New Year and tend to eat a lot of goodies like Bak Kwa, Pineapple Tarts, Kue Lapis, etc. Not forgetting the reunion dinner too! After feasting, time to run and burn off those calories!
It’s my first time running a half marathon on a solo run. I would love to have a running buddy to run together for this 21.1KM but couldn’t think of anyone who is able and willing to do it. So off I went on a long solo run. Had been thinking hard on which route to run but in the end, still settled for my usual familiar route at Bishan Ang Mo Kio Park and Lower Peirce Reservoir. I might get lost running at unfamiliar places and I still needed to rush back to fetch my P2 daughter from school afterwards.
It was also my first time trying to run into the Lower Peirce Nature Trail. Started from Costus Trail – Bamboo Trail – Cyathea Trail – Hevea Trail and out at Casuarina entrance. The trail is actually quite short. There were some old uncles and aunties doing exercises inside the trail. Couldn’t go into Oncospermum Trail at the water edge due to closure for repair. Luckily I didn’t run into wild boars as there are wild boars sighted at the area.
Signboards at Lower Peirce Reservoir
Bishan Ang Mo Kio Park has 2 parts. The one nearer to the MRT tracks (Park 1) is around 2.5KM per loop. The other side nearer to Upper Thomson Road (Park 2) is about 3.4KM per loop. After the Lower Peirce Trail, I had to run loops after loops at the park. There are water coolers and washrooms too so it’s really a nice park to run. As I was clocking in long distance, water alone couldn’t satisfy my thirst. I needed isotonic drink! There is a vending machine outside the washroom but it wasn’t working when I tried to insert my $2 note in. I had no coins with me. I settled with drinking more water from the water cooler. After another 2 loops or so, I moved to Park 1 and overjoyed to find a mini mart shop (air conditioned) at one of the HDB void deck area. Purchased a bottle of 100 plus and oh so satisfied!!! I was ready to continue running to fulfil the remaining mileage of 2KM (saw 19KM on my Garmin).
LSD Run
The feeling of completing a half marathon alone was phenomenal though the process was not easy. If it was not due to this virtual race that I signed up, I would have given up at the halfway mark. So virtual race helps! It gives me a lot of motivation to run. I believe all the calories consumed during CNY have been burned! Thank you 42race for organising this awesome and fun race! It doesn’t matter whether Team Bak Kwa or Team Pineapple Tart wins, most importantly is everyone had fun running and keeping fit!
Next will be to run 100KM in 21 days for the 21day Challenge. Keep running! You can do anything you set your mind to.
*Actual Shirts may vary from illustration
Photo Credits: Malaysia Travels
Photo Credits: Penang.ws
Photo Credits: Penang.ws
Photo Credits: Penang.ws
Photo Credits: Open source truth
Photo Credits: ncptsc![Virtual Race Review: CNY Running Battle (Bak Kwa vs Pineapple Tart) [21.1KM] (by Maylindateo)](https://www.justrunlah.com/wp-content/uploads/2017/02/CNY-Battle-Bib-2017.png "Virtual Race Review: CNY Running Battle (Bak Kwa vs Pineapple Tart) [21.1KM] (by Maylindateo)")
