Sattahip TRI-Factor Series™ Triathlon success motivates more Thais to Grow Stronger, Live Better

Yvonne Siew
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Sattahip TRI-Factor Series™ Triathlon success motivates more Thais to Grow Stronger, Live Better

The TRI-Factor Series™, the fastest growing triathlon series in Asia officially kicked off in Thailand under the brand’s Grow Stronger, Live Better vision, firmly establishing its place as one of the new flagship triathlon events in the region. TRI-Factor Thailand’s inaugural triathlon held on Sunday February 26th 2017 at Sattahip Naval Base welcomed triathletes from Thailand and more than 22 other nations including England, Japan, New Zealand, Slovakia, Singapore, China, Australia and the Philippines.

The 67 kilometer race course comprised of a 15 km run, 2 km swim and 50 km cycle. Shorter categories of 1.5 km swim / 50 km cycle / 8 km run and a shorter sprint distance of 800m swim / 30 km cycle / 8 km run catered to athletes of varying proficiencies.

“The first TRI-Factor Series™ race in Thailand was a resounding success, bringing international triathletes to join in and compete with the local community. The feedback we received from both Thai and international athletes alike has been very positive. We expect the popularity to grow quickly among Thai athletes as word spreads about the unique race course and professional race organization,” said Mr. Elvin Ting, Managing Director of Orange Room, organizers of the event.

The world class race course located within the Sattahip Royal Thai Navy base was hailed by many athletes as one of the most beautiful and best organized events in Thailand. The single loop course comprised of a crystal clear swim course, a technically varied yet fast bike course and a scenic run along stunning sections of the coastline. The event really drew the triathlon community closer together in Thailand, and will stand as a memorable and significant milestone in the evolution of triathlon in Thailand.

TRI-Factor™ in 2017

A new point scoring system helps athletes keep track of their current performance relative to their peers across various countries within Asia. TRI-Factor Series™ is also launching a new app in 2017 that will provide an additional platform for all athletes to connect, whilst keeping them updated on the latest event news and their personal race records.

TRI-Factor Series™ is also launching three innovative race formats: AquaSwim Challenge, CycleRun Challenge and RunSwim Challenge within the Series to cater to a more experienced multi-sport community in 2017/18.

TRI-Factor Series™ Classified results:

Winner, Long Distance category

Martin Malleier – Male

Jennifer Barbour – Female

Winner, Standard Distance category

Michal Bucek – Male

Elle Brookes – Female

Winner, Sprint Distance category

Nicholas Rachmadi – Male

Vansa Chatikavanij – Female

Winner, Standard Duathlon

Sathaporn Akkatham – Male

Winner, Sprint Duathlon

Chaisit Yaisang – Male

Siriporn Sothikul – Female

About TRI-Factor Series™

The Asian TRI-Factor Championship features individual swim, bike and run events with a triathlon finale in a number of countries throughout Asia. An innovative 4-step triathlon concept is designed so that athletes can take part in various disciplines to complete the triathlon. This can also be embedded into a personal fitness calendar as well as enabling high-level athletes to compete against single-discipline specialists whilst encouraging amateur participation across all classes.

Competition information and registration is available on www.trifactor.sg.

3 Suggested Training Routes for Singapore Half Marathons

Yvonne Siew
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3 Suggested Training Routes for Singapore Half Marathons

If you can run a 5km, you can definitely train for 21km – Half Marathon! Don’t know where to start? Here are 3 suggested half marathon training routes for you! And don’t forget a big bonus: All our suggested starting points have showering facilities.

1. Starting from Stadium Riverside Walk

If you are looking for an easily accessible training routes, Stadium Riverside Walk is your best choice! You can conveniently get there by car, bus or train. And by starting from there, you have the flexibility to select your own route. You can run down to Tanjung Rhu and run through Marina Bay East, then cross the Marina Barrage and run down to Marina Bay Sands. Alternatively, you can run towards to Tanjung Rhu direction, then run to the Marina Bay East and hit Straight to East Coast Park. Either way, you can enjoy the views of the river and the bay, passes gardens and greenery, skyscrapers and historical landmarks.

2. Starting from Punggol Waterway Park

Punggol Waterway Park is one of the beautiful parks in Singapore for you to clock the distance. You can easily run a 21km on the well-maintained tracks along the promenade on both sides of the waterway, and the waterway links to Lorong Halus Wetland Park and from there you can continue your run into Pasir Ris Park. The park is suitable for Half Marathon training at any time. If you head to Punggol Waterway Park for a morning run, do look out a special spot called Sunrise Point. As how it’s named, you can catch the perfect sunrise from that angle. Click here for more details.

3. Starting from East Coast Park

It’s impossible for you to miss out the popular Half Marathon training ground in Singapore – East Coast Park. It is a fantastic long stretch of road and it’s also a great place for a breezy long run in Singapore. It is shaded enough for daytime runs and well-lit enough for night runs. You can basically start anywhere from the East Coast Park and run out and back, then you clock an easy 21km! For example, you can start at the East Coast Seafood Center or the East Coast Lagoon Food Village at the other end of the park, then you can easily extend the distance beyond the National Sailing Centre. Click here for more details.

Travelling to Singapore? Here Are 3 Things You Need to Take Note of

Joey
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Travelling to Singapore? Here Are 3 Things You Need to Take Note of

Known as the garden city of Asia, Singapore is definitely a clean and green oasis where foreigners can expect to find some world-class dining establishments and even attractions.

But although we may seem to be a country that has truly become, it has to be understood that we are still an Asian country and like Malaysia, we are multi-cultural. If you are planning a trip to our sunny island, here are three things you need to be aware of so as not to put yourself in any sort of predicament while you are here on your holiday.

#1 Singapore is a Fine City

In every aspect of the word, Singapore is not only home to many fine dining and leisure establishments; we are also quick to issue fines whenever the situation calls for it.

The thing about Singapore fines is that you will see the signs everywhere. Those are the warning signs for you to not try to do any of the fine-able actions so if you are caught doing them, don’t say we didn’t warn you.

Some to take note of would be things like spitting, getting rid of your cigarette butts anywhere else besides the allocated cigarette bins and eating in our public transport. How else do you think we maintain the cleanliness of our streets and transportation?

#2 Food here is diverse and interesting

While you may find really delicious and tantalising fare all around the island, you will also see some of the local food that may not whet your appetite very much. Although we may not have the weird insects and stinky tofu options, we have the king of fruits and dishes like frog legs and gecko or snake wine to get you started on your exotic foods experience.

Photo Credits: Food Panda Sg

The contrast can be stark because as far as we have come, Singapore still preserves much of its history for foreigners to experience and for us locals to be nostalgic about.

#3 We are a multi-cultural and tolerant society

Singapore has been a melting pot of various ethnicities, cultures and religions for as long as we have been around. Most of us locals have friends in the different race groups and we have no qualms about it. In our society, we don’t just tolerate but accept whole-heartedly the differences in our beliefs and are sensitive to each other.

Photo Credits: Ring.tv

Being in any way racist or intolerant of the different cultures in Singapore is highly frowned upon. Travellers to our land need to understand that we do not condone racism and that anyone who visits has to be respectful to the people and the establishments of worship around the island. If you have local friends who invite you to their place, it is always a good idea to find out from the other locals on what is a befitting gift or action to take when you go to their place for whatever reason, just to make sure you aren’t making yourself look silly in front of the rest of their guests.

Read More:

  1. Understanding Australia and it’s running society for all travelling runners
  2. 5 Fun Runs in Japan to join in the first half of 2017 
  3. 5 Beaches in Asia for a great holiday run

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

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

When the going gets tough, one of the first holiday destinations Singaporeans think to head off to is Thailand. With the low flight prices, equally cheap accommodation options, the friendly people and all the yummy food, it is really no surprise at all why this Land of Smiles reigns high on many travellers’ vacation destination list.

So should you find yourself there for a run event, do make sure you check out (and try!), the following 5 local foods. Otherwise, you cannot tell people that you have been to Thailand.

#1 Tom Yum Goong

Photo Credits: Asia Day Tours

Touted as the national dish of Thailand, this fragrant sour and spicy shrimp soup is a must-try for all visitors. Usually loaded with a generous amount of fresh prawns and straw mushrooms, you will see it on almost every table at any eating-place you go to. However, try not to have this before your run. You may risk not being able to perform with all that fire in your system!

#2 Som Tum

Photo Credits: Temple of Thai

Who can miss Thailand’s famous papaya salads? Sour with a tinge of spiciness, this dish is usually eaten as an appetiser or even as a main meal. Filled with garlic, chilies, green beans, cherry tomatoes and shredded raw papaya, this distinctively-flavoured dish may also have peanuts, dry shrimp or salted crab in the mix, depending on the region. Do take note of the ones with the raw seafood though. They may just help you to cleanse your gut in a way you may not fancy.

#3 Pad Thai

Photo Credits: The Royal Budha

This is perfect for those who wish to do some carbo-loading prior to their run. While most places in Thailand serve this dish spicy, you can opt for a less spicy one. From proper restaurants to roadside stalls to push carts, you can see this international Thai dish being whipped up almost everywhere you go. But if you really want to taste some good ones, there is always the push cart stall at Khao San that is super fragrant and delicious. Make sure you add in the necessary condiments like fish sauce, sugar, chili powder and finely ground peanuts to add more oomph to your pad thai!

#4 Gaeng Keow Wan Kai

Photo Credits: Expat Recipe

Or green chicken curry for those of us who don’t read Thai. While the green curry may look a little intimidating to the uninitiated, it is full of flavour and a dish you have to try when you are in Thailand. Usually, the meat of choice is chicken but some restaurants serve a beef or even pork variation. Coupled with tiny eggplants, bamboo shoots, coriander and generous amounts of sweet basil, this creamy coconut milk curry mixture with the tender morsels of chicken pieces are a great way to end the night after a few beers.

#5 Pad Krapow Moo Saap

Photo Credits: iloverecipes

Who can resist fragrant fried minced fatty pork stir fried with lots of holy basil leaves, fresh chili, green beans, soy sauce and a little sugar? This one plate dish is so delicious; many tourists seek it out the first thing when they get to Thailand. Mixed with a plate of piping hot white rice, this dish is usually topped with a fried sunny side up egg, which adds even more flavour. Be aware that this dish can get really spicy so if you aren’t a big fan of burning lips, you may want to get the cook to tone it down a little.

Read More:

  1. 5 Local Food to try when you are in Hong Kong for your next race
  2. 5 Local Food to try when you are in Malaysia for your next race
  3. 5 Local Food to try when you are in Indonesia for your next race

The Luck of The Newbie – Gunung Nuang Ultra 2017

Redhippy7
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The Luck of The Newbie – Gunung Nuang Ultra 2017

“We need never be ashamed of our tears.” – Charles Dickens

The hardest part was the first step to start. To get your ass out of the door, to the foot of Mount Nuang, Hulu Langat, Selangor, at the dawn of 6.30am.

And that’s when the anxiety and nervousness started to kick-in, being among around 232 strong runners, who were all seemed so excited and thrilled.

Which got me thinking – ‘What on earth was I thinking when I signed up for this?’

‘Life isn’t some cartoon musical where you sing a little song and your insipid dreams magically come true‘ – Zootopia.

Life is deciding what you want, and pursue it by all means possible. Blood, sweat and tears included.

There you go. Got the answers.

And before I knew it, Jeff Ooi, the Race Director for Gunung Nuang Ultra 2017 blared the siren sound, signaling the event has started – 12 hours of dirt, mud, trail – and just running up and down the mountain loop at around 10km each.

Too late! No turning back now! “Just Run Lah!”

Now, I’ve never ran on trails so early, being surrounded with so many runners in a cramped environment, swarmed by the darkness of the mountain before.

Gunung Nuang Ultra 2017 was the first time for this rookie.

Going up the first loop was a challenge indeed, with uneven steps, slippery slopes, getting plunged into the unknown obscurity – with the sound of everyone’s heavy breathing.

I think mine was the loudest though. I swear I think my heart popped in and out of my body several times during the run.

“What an unchallenging life it would be if we always got things right on the first go.” – Ransom Riggs

There were moments, along those almost 12 hours of running the mountain trail, that I was faced with feelings of exasperation.

There were times, when I was torn between giving up and knowing that I’ve had enough;

Or to keep on moving, as I was repeatedly told that ‘you’re not a quitter’ and ‘don’t stop now’.

And all the other things that were needed for me to keep on pushing.

Negativity started to creep. Added to it was that my eating habits always draw constant criticisms from everyone, and it seems that I didn’t re-fuel enough, or stop a bit longer to rest.

So I started to go downhill (pun intended) from loop 3 onwards.

And when I started to hallucinate – seeing worms that look like crocodiles, snakes to look like dinasours and began mumbling to myself – it took my running Sifu Abe’s words asking me to get some rest to seal the deal.

I was ready to hang my running shoes after the 5th loop (the minimum requirement for the event).

I just wanted to finish and not get the DNF (Did Not Finish) tag on me.

And on the 5th loop, I was done. Or so I thought.

Constant encouragement from fellow runners, the ‘hey come on lah, plenty of time left – you can still do more loops’ supporting words kept coming.

At this point, I was a crybaby.

But then, the best kind of surprises are always the ones that unexpectedly came out of nowhere.

And a smile, a nod, a word that can make one goes a long way. To go to the farthest distance.

“I used to dream about escaping my ordinary life, but my life was never ordinary. I had simply failed to notice how extraordinary it was.” – Ransom Riggs

So in the end, I got up to the final loop. I shocked myself, but it was even more amusing to see the pleasantly surprised looks from everybody else.

Nothing comes easy, they say.

And finally, after a year of training, added with sweat, blood and lots of tears – yours truly got pushed to doing 60km, 6 loops in total, and came in first for the Women Veteran category.

It was a tough, hard race. The winners were all in good shape – and there I was – a wreck.

But I got the love. I got the laughter. I got the smiles. I got what I needed from everyone who was present.

And that was all that matters.

I learnt that everyone shouldn’t be so hard on themselves.

Self-doubt would only destroy you. The best part of your life will be the nameless moments you spend smiling with those who matter.

Credits are highly due to all the persistent and relentless photographers:

Jack Ah Beh, Rany Tan, Kaki Ronda (Md Taariq), Kuhairul Anuar, MyRunners (Ken Chan) and other awesome ‘shooters’.

I left Gunung Nuang Ultra 2017 with a few lessons. But the top one was:

A ‘ngam’ (suitable) pacer is highly important, for me at least. Especially those who makes you happy and giddy and of the same (running) rhythm. And those who can handle you at your worst, especially when you start to get grumpy and cranky.

If not, ‘unstuck’ yourself, even if they use a super glue to make you stick by them.

And at this point, I am not sure what am I rambling about. Perhaps it’s time to get some food.

Some real, yummy treats. None of those ‘bird food’ as people like to call my favourites.

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

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

When you think of Taiwan, what is the first thing you think of? For some, it may be the celebrities but for the rest of us, it’s definitely the street food.

If you were one of the lucky ones who have been to this land of delicacies, you would have noticed that there’s mouth-watering grub to be found at almost every street corner. And the Taiwanese are super nice and friendly so your food adventure usually starts at one store and ends with a number of recommendations from the various store owners you have visited.

So if your next run takes you to Taiwan, make sure you try these local delicacies out.

#1 Extra Large Fried Chicken Cutlet

Photo Credits: Taiwan Travel Blog

Singaporeans are blessed that we are able to get this awesome, crispy snack locally at either Shihlin or Hot Star. Yes, we now have Hot Star in Singapore too for those who are wondering. While we have to satisfy our cutlet cravings in an air-conditioned shopping mall, having the original in Taiwan on a cold winter’s day is heaven. Crispy on the outside and juicy on the inside, this is one snack you cannot go without when you are there! And oh, the ones in Taiwan have a bone-in so, don’t say you weren’t warned.

#2 Braised Pork Rice

Photo Credits: Bear Naked Food

The Taiwanese really perfected the art of making this dish one of its national dishes. For those who have never tried this, you have to. Imagine juicy, stewed pork braised to perfection on top of piping hot white rice, slathered with savoury sauce that was used to cook the meat for hours. Some roadside stalls serve them in tiny portions so you can eat as many as you like to fill your tummy.

#3 Oyster Omelette

Photo Credits: Serious Eats

If you are expecting to have the exact same type in Taiwan as the ones in Singapore, then you may be in for a sweet surprise, literally. The oyster omelette in Taiwan is slightly different in that it is chewier because there is more sweet potato starch added (my favourite!). And, get this; it is drenched in a thick chili sauce that is more sweet than spicy. Super yummy and sinful but worth all the calories! Just run it off I always say.

#4 Oyster Mee Sua

Photo Credits: Vkeong

Another dish that is highly sought after by tourists in Taiwan. While some claim that this dish is nothing to call home about, it is undoubtedly one that many locals and foreigners still turn to to warm their tummies on a cold day. Usually filled with fresh oysters and mee sua doused in a sticky, thick gravy, you will find this in most locations throughout Taiwan.

#5 Snowflake Ice

Photo Credits: Snowflake

The name of this dessert says it all. Sweet and cool, it is the favourite dessert of many a Taiwanese lady because many claim that it is healthy due to its generous serving of fruits like mango on top of a heap of flavoured ice that is as soft as snow. This cool, sweet dish is awesome especially if the weather is sweltering or if you just need something to cool down after your run. And you don’t have to worry about not being able to find it. Almost every café in Taiwan serves this awesome dessert.

Read More:

  1. 5 Local Food to try when you are in Hong Kong for your next race
  2. 5 Local Food to try when you are in Malaysia for your next race
  3. 5 Local Food to try when you are in Indonesia for your next race

Win A New Balance Drawstring Bag With Income Eco Run 2017

Team JustRunLah!
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Win A New Balance Drawstring Bag With Income Eco Run 2017

Come join South East Asia’s premier eco-run which champions environmental conservation and aims to raise awareness for everyone to play their part – Income Eco Run 2017! The mission statement is to Champion Zero Waste! Happening on the 30th April 2017 at the F1 Pit Building, let us all join in this cause, do our part, and run towards zero waste!

Income Eco Run 2017 Wants To Know Your Eco-Tips

The Income Eco Run 2017 is asking for your help. They want to know your Eco-Tips, on how or what everyone can do to become more eco? Top 10 responses will receive a Drawstring Bag worth $19.00 from Income Eco Run’s Official Apparel Sponsor, New Balance.

Another piece of good news for our readers – register for the Income Eco Run 2017 at the early bird rates by using promo code: XXECOJRL

The contest has ended. Thank you for taking part!

Hiking Trails: South East Asia’s Top 5

Joey
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Hiking Trails: South East Asia’s Top 5

Those who love hiking know how liberating it can be to be away from the hustle and bustle of city life, the pollution and the noise, to be amidst nature and all its glory.

And if you are looking for some unique trails to explore, here are 5 unique ones to try out in Southeast Asia for your next hiking adventure.

Mount Rinjani, Lombok, Indonesia

Photo Credits: Rinjani National Park 

Fancy scaling an active volcano? If so, Mount Rinjani is the ultimate challenge for those of you who are hardcore enough. Besides the awesome views of the volcano’s rugged majesty and the beautiful cobalt blue crater lake, you will also be able to fulfill your (possible), aspiration of staring danger in the face.

The best time to climb would be during the dry season between April and November.

Chiang Mai Hill Tribe Treks, Thailand

Photo Credits: GAdventure

If immersing yourself in some of the local tribes while in the heart of a lush jungle is what you seek, then this may be the trail for you. While trekking options abound in Chiang Mai, you are sure to find ancient forest trails, waterfalls and stunning scenery at every turn. Most treks will also include a village homestay, where you can eat with local families and learn how to cook in the jungle (a great skill to have if you ever get lost. And if you feel that mere hiking isn’t enough, you can also take on some whitewater rafting or ride an elephant!

Banaue Rice Terraces, Philippines

Photo Credits: The Poor Traveler 

Towering thousands of feet above sea level, the spectacular Banaue Rice Terraces is a sight to behold as compared to the rest of the rice terraces commonly seen in Southeast Asia. These 2,000-year-old terraces were carved into the mountains by ancient indigenous communities, making this a once-in-a-lifetime trekking experience. Soak up the breathtaking views of this mystical landscape as you wind your way through remote farming villages and emerald rice paddies.

Do make plans in advance as Banaue is an 8 to 9-hour bus ride from Manila and you will probably need about two to three days to visit the terraces.

Cao Bang, Vietnam

Photo Credits: North-Vietnam

Blessed with mountains, caves and lakes galore, this remote and magical province in northern Vietnam is every hiker’s dream. Whichever trekking route you may choose, it should include the majestic Ban Gioc Waterfall located right on the Chinese border. Expect a truly picturesque landscape complete with cascading turquoise waters framed by verdant peaks.

A 5-hour bus ride from Hanoi is required to get to Cao Bang.

Gunung Mulu National Park, Borneo

A UNESCO World Heritage site, this national park is made up of abundant natural wonders and stunningly diverse wildlife. If you need to know, this is also where you can explore the world’s largest underground cave and watch millions of bats take flight at dusk. And that’s not all. Apparently, many people come here just to see the famous geological formations known as the Pinnacles. Be warned though. The Pinnacle Summit Trek can get pretty arduous and it’s not for the faint of heart.

Photo Credits: Lee Teck Seng

To get there, fly to Mulu, which usually has a stopover in Kuching.

Travelling to the States?

Here are the Top 50 Long Distance Hiking Trails In The USA

Read More:

  1. 3 Running Events Not to be Missed in Asia
  2. 5 Attractions You Should Not Miss in Penang
  3. Hiking Trails – Top 5 in Asia Pacific

Travelling to Malaysia? Here are 3 things You Need to Take Note of

Joey
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Travelling to Malaysia? Here are 3 things You Need to Take Note of

Residing in neighboring Singapore, it is easy for many of us to take a day trip into Johor Bahru, or do a weekender in Kuala Lumpur, Penang, Malacca or even one of the famous tropical islands in Malaysia.

So much so that sometimes, or most times to be realistic, we overlook some important aspects that we should take note of when we travel to Malaysia. Even though we may think we know the language and culture and should not have any issues getting around, we should not be taking all these for granted. No matter what, Malaysia is another country and have their own set or rules and regulations that we as foreigners have to abide to.

Here are 3 things we need to take note of the next time we plan to head into Malaysia, just to make sure we make things easy for ourselves.

#1 Malaysia is a Multi-cultural Society

 Photo Credits: Tan Yong Hui

Similar to Singapore, Malaysia is a melting pot of different cultures and religions that have learnt to live together harmoniously and graciously. Thus, it is not uncommon to see a church next to a mosque or a Hindu temple beside a Chinese one. There is a need for social and cultural graciousness when you visit Malaysia and an understanding of the different ethnicities and their beliefs to better appreciate them.

#2 Malaysia is an INTERESTING Country

Being a country of Malays, Indians and Chinese (oh and we still have tribes over here okay!), our English is pretty epic here! Only in this country you will find us able to have 3 different languages in one sentence, and yet we all understand.

“Eh machaaa, jom pergi restaurant blakang rumah I untuk da pao chicken chop”

Yes, people may find this rojak language of ours a tad bit confusing, but it’s just something Malaysian! Welcome to Malaysia!

#3 Food in Malaysia may be Different

 Photo Credits: meetup

The foods in other parts of the world are different from yours, and Malaysia is no exception. Even if you come from Singapore and think you know Malaysian food because “it is about the same”, then you are wrong. As I mentioned in my point above, the food in Malaysia can range from common to unique, not for the faint of heart, depending on which state you are in.

If you are from Asia, you may require lesser time getting used to the food in Malaysia. If you are from the western side of the world and have little to no experience with more exotic food, some of the items you encounter may be truly unique. While some may be an acquired taste (think durian), others like chendol in Malacca or assam laksa in Penang are more delectable and easy to enjoy.

Run Malaysia, One Race At A Time

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 community.

This series is first of its kind by encouraging individuals of all levels, from non-active to leisure to competitive, to have a schedule of races to work towards and progress along with the series. This will in turn help to cultivate healthy lifestyle habits.

Read More:

  1. 5 Things To Do In Osaka 
  2. 5 Must Do Running Experiences in Sydney For Runners
  3. Mesastilla Peaks Challenge Ultra – One of Indonesia’s Best Trail Runs

Sundown Marathon 2017 Runnerdotes – A Collection Of Anecdotes From Inspirational Runners

Mel
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Sundown Marathon 2017 Runnerdotes – A Collection Of Anecdotes From Inspirational Runners

Singapore’s iconic home-grown night race Sundown Marathon will be celebrating its 10th year anniversary this year and has marked another milestone, with founder Adrian Mok launching his first ever book named Runnerdotes: A Collection of Anecdotes from Inspirational Runners.


Adrian Mok:  Adrian Mok, Author and Sundown Marathon founder, addressing the audience during the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Dedicated to all who speak the similar language “of passion, resilience and discipline in their pursuit of running,” the book documents short stories of inspirational local runners who were involved in the creation of the Sundown Marathon or had participated and succeeded in the night race; in hopes to inspire others to persevere, overcome their challenges and achieve their dreams. These include the likes of defending SEA Games marathon champion Soh Rui Yong, former SEA Games triathlon winner Mok Ying Ren, Olympian Neo Jie Shi and many others who uncover some of their own personal journeys and share the insights each has gleaned from their individual running experiences.

Mok Ying Ren: National marathoner Mok Ying Ren addressing the audience during the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Not a mere book of running tips, Runnerdotes also shows readers how the lessons learnt from the grit of the track can be applied to any goal in life.

“Running has made me a more confident person and taught me about overcoming adversity. Running a marathon can be quite challenging and I know if I can overcome this challenge, I can overcome any challenge that come along in work or in life,” says Neo Jie Shi, Singapore’s representative in Rio 2016’s women’s Olympic marathon final.

Ashley Liew: National marathoner Ashley Liew addressing the audience during the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

Author and Sundown Marathon founder, Adrian Mok, agrees, “Try heading out for a run in the rain, for a hard workout, for laps on the track in the wee hours or early morning, and try doing it alone. The power we draw on comes from the drive to better ourselves, to beat the Cannot and the Will Not.” Explaining how it applied to other aspects of his life, Adrian said, “In my darkest moments in running, I have learnt to draw strength and to conceive positivity. These were lessons I applied to the Sundown Marathon business.”

The book retails for S$23 (paperback) at all major bookstores, and all OSIM Sundown Marathon 2017 participants can purchase the book online (http://www.sundownmarathon.com/singapore) at a discounted price of S$20. The book will also be available for sale at OSIM Sundown Marathon 2017’s Night Festival for S$23, the nation’s largest night sports carnival, which will be held at the F1 Pit Building from 21st March to 24th March from 5:30pm to 10:30pm, and 25th to 26th March from 2:00pm to 7:00am.

A donation of $1 from the sale of each copy will be given to Sundown with Love, part of Sundown Marathon’s Charity outreach.

For more information on Sundown with Love 2017, visit http://www.sundownmarathon.com/sundown-with-love-2017/.

To know more about Runnerdotes, visit http://www.worldscientific.com/worldscibooks/10.1142/10494.

Group Photo 1: Max Phua (extreme left), Managing Director of World Scientific Publishing, National Marathoners Ashley Liew (second from left) and Mok Ying Ren (third from left), Minister of State for Manpower, Teo Ser Luck (second from right) and Adrian Mok, Author and Sundown Marahthon founder, at the official launch of Runnerdotes: A Collection of Anecdotes from Inspirational Runners at Ang Mo Kio Library. (Photo Credit: OSIM Sundown Marathon)

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

Rebekah Ong
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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?

Joey
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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

Joey
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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

Joey
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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

Joey
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0
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

Servinio
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8th NatGeo Earth Day Run On April 23

     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!

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