If you have noticed over the last year or so, you may have seen some people who stare at something on their wrists as they walk. No, they aren’t playing Pokemon Go. More likely, what they are looking at is a pedometer, which counts the number of steps you take in a day.
With the Health Promotion Board in on this steps challenge movement (with prizes to be won in the end, no doubt), it seems like walking has become a national exercise of sorts. Remember the Great Singapore Workout? – Something like that but without the regiment of a fitness routine.
How does this work?
So basically, all you need to do is walk – A LOT. In fact, you are encouraged to walk at least 10,000 steps a day, which is apparently the right amount of daily physical activity we require.
To start tracking, you have to first download a steps tracker app. So far, the most reliable one has been the Health 365 app where all you need to do is download it, set up your profile and pair it with either one of the other apps suggested or your tracker watch. The app will do the automatic calculation of the number of steps you have to take each day to get to where you want to be in terms of overall health and weight.
There are bound to be cheaters right?
This steps challenge was put in place to encourage the masses to take the stairs and basically walk more for a healthier lifestyle. But saying that, there will be people who will try to hack the system and attempt to “accomplish” the daily steps requirement by shaking their wrists or their phones to get the tracker to move.
The thing is, those who faithfully walk to record their steps will see the benefits after awhile while those who try to cheat the system will just be wasting their time.
But it’s just walking. How much can it do for you?
While there may be people who are skeptical about this, it must be made known that tracking your steps does not replace your regular exercise. This steps challenge is really just to encourage people to walk more and take the stairs if they can instead of constantly opting for the easier way via an elevator or escalator.
Image source: Wired.com
Of course, the more walking you do in a day, the more calories you burn and your body will definitely benefit from it. But if you are looking to get sculpted and trimmed, you will still need your usual cardio and jogging to get to where you want to be.
For those just starting out though, this may be an awesome point to embark on your healthier lifestyle resolution for the new year.
“ I can’t swim freestyle ” are the barriers to join a triathlon event.
“ Me too!! But we can learn”, I said.
The main trigger to undertake this challenge is the ATTITUDE. I have overcome several obstacles training, why I can’t swim freestyle? Since I can swim like a frog/breaststroke, I must overcome my mental barrier by signing up for Triathlon, METASPRINT SERIES, SINGAPORE 23 April 2017. How do I learn? Watching YouTube; The National Swimmer, Michael Phelps and direct pool observations are the key triggers to acquire a new skill. Focus on one specific move at a time, train at least 1-2 times per week. By the 4th sessions,
“I am able to SWIM LIKE A TRIATHLETE”
” Set a culture, Stick to that pattern ” (Time : 0:00 – 2:30). Credits to National Swimmer Michael Phelps and his Coach.
The 1st swim was triggered by my friends in the sea. They are able to swim far away into the sea using freestyle technique but I can only swim my ‘own’ freestyle technique by the edge. I felt outcast.
Swimming by the edge | Sentosa; Palawan Beach
Feeling uninspired, leaving the bulky kickboard at home and head to the pool lazily. The attempt to swim freestyle fails, I am unable to float in a streamlined posture. My hip feels heavy, rigid like a stone that sink in water like a frog style technique, it does not work.
The 2nd attempt are triggered by the kids. Gazing at those freestyle swimmers and kids perfecting their strokes with their coaches, I feel motivated again and I must change my attitude. Wearing the goggle is a nightmare!! The rubber strips get loose easily and the goggle fog quickly, remember to invest in a good goggle if you are going to swim in the open sea.
Finally, I bought along my kickboard and remembering to focus one skill at a time. Practice to flap the feet in plantarflexion as close to the surface as possible. After multiples laps kicking, my hip does not sink anymore. I was kicking like a frog while flapping like a fish. After 5 counts of leg flapping, the moving board comes to stationary. I am in a still position,
I wanted to GIVE UP.
The breathing technique is important for the head position. Learn to hold long (5 – 7 seconds) breathe at the same time. The position of the head must look down into the water while you swim forward (not facing the front direction). It will help you to stay afloat and assist you to move forward efficiently.
Focus: Keep your hip and feet close to water surface.
The 3rd attempt are triggered by stationary feets. Learning to swim needs water time, similar to kayaking in the sea. In persistent, focusing on the moves of feet and keeping legs as naturally straight are the fundamental of appropriate technique to float closer to the surface. Flap, flap flap!! Still I cannot move, thinking in deep thoughts and watching YouTube tutorial, I realised I need to relax in the water and my arms are weak.
Yoga: Flex your body, legs and back muscles.
Other than swimming, trainings like Yoga will help to loosen the hip, back and arm muscles so that I can flex well and swim like a fish in the sea. Include body weight trainings will strengthen your abdominals, back, hips & arms for long distance swimming.
The 4th attempt are obstructed by the stationary kickboard. remembering that I need to relax, suddenly I am able to move the kickboard with my flapping legs by the sea. After 2 rounds of sole kicking with the kickboard, the kickboard moves inches by inches. I felt that the kickboard is the barrier. Throw away the kickboard on the white sands, suddenly I am free!! I can SWIM LIKE A GUPPY, I am super delighted. The constant leg kicking, body maneuver with partial arms extension, ‘S’ drawback technique, head tilting sideways and the breathing techniques are the key elements that needs to be synchronise to glide through the water steadily.
Now, I am confident to swim from stationary to a good length of 50 meters.
Freestyle in the Open Sea
It is a different set of challenges to swim in the pool and in the sea. We must overcome these natural challenges.
Current condition. You could be swimming against the current if you are heading out the sea. It will be good if you swim with the current that will accelerate your speed up the shore.
Objects. Firstly, the sea ‘creatures’ will make feel itchy or uneasy as you swim. Secondly, the floating objects (eg: plastic bottles) may distract your attention that slows you down. Lastly, the person swimming next to you may distract your focus/direction, so be mindful to swim a distant in the open sea.
Saline (salt water) in the open sea that clings on your body and flow into your eyes, we need to allow time for the body to adapt the uncomfortable feeling before the actual event.
Wind Condition. The wind may deter your speed as you raise/duck your head across the sea. Getting up towards the shore will make you feel ‘heavy’ as you transits for the next station.
However, there is still a need of frequent water time to find the optimal breathing technique at bilateral directions. As you swing your arms forwards a few times, control your breath well before tilting your head sideways to grasp fresh air. This will help to accelerate speed as you glide in the open sea. You will feel exhausted after the open sea trainings, bodyache will follow but it was worth it. It is your ATTITUDE to overcome your personal obstacles.
‘Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sail. Explore. Dream‘ – Mark Twain
Guilty as charged, but the only LSD I knew, before I became a runner, is that it stands for Lysergic acid diethylamide, or more famed as acid.
It carries a totally different meaning for us runners though, as we recognise it as ‘Long-Slow-Distance’ Run. Aptly named so, don’t you think, since somehow it also gives us the ‘high’? (from running, of course).
Developed as a training method in 1969 by Joe Henderson, LSD run is for those runners or athletes who were aiming to ‘increase muscle strength, endurance and aerobic fitness.’*
In the 70s, cardiologist Jack Scaff, in his many sessions of running clinics suggested runners to abide to the ‘talk test’ – the idea where their running pace should be slow enough to hold a conversation.*
*sourced from Wikipedia.
And if you’re indeed a ‘talker’, and an avid runner, this kind of run should definitely be included in your training.
Here’s a thing though, LSD runs are relatively different for one person to another. One may find running LSD ‘easy’ at 7:00 pace, while another may be at 9:00. LSD run is not a competition; you have to discover your own LSD pace.
How?
By keep on doing LSD runs regularly, and at different venues.
‘You never really understand a person until you consider things from his point of view…until you climb into his skin and walk around in it.’
— Atticus Finch in To Kill a Mockingbird
I was one of 2016 R68 ‘graduates’ – and that was my first ever ultramarathon, having just done one FM a few months prior.
“It was one of those “WTF-did-I-just-do” moments in your life. It was a monumental decision, in which you didn’t even think twice before clicking on the ‘sign-up’ button. It was the thought that since you’ve been called crazy and a freak one too many times, you might just as well do it. When you, yourself, wasn’t even sure what you got yourself into.”
LOOKING FOR a novel way to celebrate Valentine’s Day this year? Try checking out the Love Locks Fair, a one of a kind event this February 12, 2017 (Sunday) at SM By The Bay starting at 3:00 PM.
Love Locks will feature a three-kilometer fun run with obstacles and a lot of surprises and capped by a night of partying and unlimited romance. Aside from the fun run, highlight of the event is the ceremonial placement of padlocks as a symbol of lasting love.
A special VIP Package for two can be availed for only PHP 3,000.00 and limited to the first 300 registrants. The package consists of race shirts and bibs, finisher necklaces by SilverWorks, souvenir items and a dinner cruise around Manila Bay via Prestige Cruises that may be claimed on the night of the event or any day not later than February 28, 2017.
For those on a budget, the same package can be availed with the dinner cruise for PHP 1,200.00. Furthermore, Love Locks is not limited to couples as those who are single and searching may also participate for PHP 700.00 with the same entitlements.
Meanwhile, non-runners can participate in the festivities for PHP 400.00. They will also receive a souvenir shirt as well as other souvenirs just like the runners.
Love Locks is not limited to husbands, wives and lovers. Love Locks also celebrates other relationships between families, friends and even total strangers.
Registration is now ongoing at the Love Locks booth at SM By The Bay. Entries will also be received at Sportshouse branches in SM Megamall and SM City North EDSA and at Conquer Bags in Robinsons-Pioneer.
A portion of the proceeds from the event will go to Kids Journey, a Pasig City-based school that caters to children with special needs. The said school operated by the Kid’s Hope Foundation Inc.
The event was recently launched to the public with a program at SM By The Bay that featured a real life marriage proposal that definitely drew a ton of attention and adulation from the weekend crowd. Who knows what surprises will be unravelled come February 12 so sign up now!
I hate having to buy a new pair of running shoes. There’s so much pressure to buy the right kind lest I a. suffer an injury or b. waste money. After all, running shoes are not that cheap. And it’s going to be costly treating an injury, too.
Since I signed up for a marathon in December 2016 and due to race in March 2017, this also means I have to get a new pair soon so I can break them in before 4 to 6 weeks before race day.
There’s no denying my old pairs are begging to be retired. The soles and frayed mesh tops attest to that and I guess they have given me years (a couple or more) of “good service.”
According to Running Competitor, most running shoes will last between 482 – 800km while minimalist shoes are somewhere between 321-643km because they have less material.
But then again, Born to Run author Chris McDougall contends it’s not about the shoes but how we run that really matters. That if we run gently, we can wear – or not wear – anything we please. More about that here
Anyway, if you do engage in shoe buying and if you’re an underpronator like me, I found this advice from this website:
1. Choose shoes with a lot of cushioning and shock absorption;
2. A lightweight, flexible midsole;
3. Arch support
The site also tells me that I should stay away from motion control or stability shoes.
Also, I took a shoe advisor test on Runners World and basically got the same recommendation: Plenty of cushioning but still flexible.
So these are the two most important criteria when choosing a supinator’s shoe. Because supinators have different types of arches, we’ll just have to try shoes on whether they provide the right arch support for our feet.
Now we have a clearer picture of what we need. Know your feet, know your need and you’ll have a better experience shoe shopping. Plus, we won’t be suckered into buying the most expensive shoes on the rack 🙂
What is supination, anyway?
Supination (or under-pronation) is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling completely over, resulting in an ankle sprain or total ligament rupture. http://stretchcoach.com/articles/pronation-supination/
We spoke to Asia Trail Master Series’ founder Kris Van De Velve. If you don’t already know what the Asia Trail Master Series is, it is a series of trail running events across Asia, featuring an annual championship ranking and lifetime achievement awards. This is for you to score points, earn honour, create memories and enjoy.
JustRunLah!: How will you introduce yourself to Asia running and fitness community? KVDV:I’m a sports man since early childhood. My grandfather was a successful professional cyclist, and my father a runner, so those two sports are just part of me. In my free time, I have also always been a keen traveller with an interest in Asia. I started living in China in 2010, and also started work as a race director, event designer and promoter in the sports event management industry, using my many years of experience as a competitive athlete and as a reporter. I believe in the power of sports to connect people of all kinds of background. Sports is not only good for your physique, but probably even more so for your mind and character-building.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Photo Credits: Zag/Asia Trail Master
KVDV: In early primary school I discovered I was running faster than most other boys, and one of my neighbours, who was two years older, took me to the local athletics club in the village. I guess I was around 7-8 years old then. In one of my first official races, I was fourth in the Belgian championship cross country running, which at the time was still very popular. That was very motivating, and so I spent nearly ten years doing athletics, before I moved gradually into road cycling around the age of 15.
JustRunLah!:Would you say that one needs to have a certain mind-set to take on Asia Trail Master (ATM)? What can they expect from the series? KVDV: I would not say one needs a certain mindset, because the races we promote in the Asia Trail Master championship are in the end just that: races. And there’s something for everyone: if you are competitive, you can go and aim to score as many points as possible in a year. If you are not particularly quick but persistent, you can aim for the Grandmaster Quest, i.e. an honourary achievement when you finish six races of at least 70 km (or 4500 hm) within 24 months. Now that is in fact not as easy, because every runner knows that in trail running anything can happen, and even the best trail runners can suddenly DNF on a given day, just look at our champion Manolito Divina at Tahura Trail in Indonesia early this year.
Photo Credits: Zag/Asia Trail Master
One thing I do wish is that runners enjoy the idea of being part of a continental trail series, in which they can easily interact with fellow runners from other Asian countries, fostering new friendships and cultural exchanges. So, perhaps an “open mind” is a requirement that will give most benefits to runners on our circuit, haha.
JustRunLah!: Having founded ATM in 2014. How has this 2.5 years journey been for you? KVDV:Exciting! I am happy the idea has been adopted by the running community, as we can see from our stats and communication exchanges, as well as the ever increasing interest from media and sponsors. There have been difficult moments as well, though, even when these are now already some time ago. When all is said and done, we should always remember that trail running is still a young sport, it is a non-olympic sport also, and in many countries it is a hard and courageous battle that event organisers are waging with authorities and/or financial budgets. Personally, I did notice a big leap forward in Asia last year in terms of general event quality and standards. I do have the feeling trail running is now also coming of age outside Hong Kong and Japan, and my plan is definitely to keep contributing to that development and keep the Asia Trail Master championship series as dynamic, fresh and fun as possible – with increasing rewards for runners as well.
Photo Credits: Zag/Asia Trail Master
JustRunLah!: What are your future plans for ATM in Asia? KVDV:I have several ideas in my head that I think are game changers, but as I indicated above, certain limitations currently still inherent to trail running tell me to remain cautious and move forward one step at a time. Just stay tuned! In any case, I will continue to help Asian runners get exposure on the international scene. Every year I see the start list of the World Trail Championship, I hardly see any Asian nationalities. With regards to the Asia Trail Master points championship, it will be even more competitive in 2017 as each runner’s best five results count for the final classification. I am also aiming for a big final race this year. Furthermore, I am convinced the Grandmaster Quest will become the big goal for plenty of runners, now that we also get the great support of COMPRESSPORT. Finally, there’s a few countries still missing on our race calendar. Hopefully, we can fill these voids as well in 2017 or 2018.
Photo Credits: Zag/Asia Trail Master
JustRunLah!: One advice for Asia runners training for their upcoming races? KVDV: Keep it fun and varied. Try not to overdo it with the ultra long distances to prevent a burn-out in the last few months of the season.
It almost felt like only yesterday when we ushered in 2017! Before you can even say Cock-A-Doodle-Doo, the advent of the Chinese fowl is already upon us.
Call it whatever you want – The Year of the Rooster or Chicken or Cockerel! But one thing is for sure, January will soon come to an end as we herald this avian arrival.
As a runner, have you set your 2017 goals for running? If yes, are you any closer to achieving these after one month? There are myriad reasons why people run – some aim to lose weight, a few to explore their physical boundary, while others just want to keep fit or merely run for fun with friends.
Nothing is wrong if you choose it for leisure, but if you have already set certain targets for running, then you must hatch a plan of actions towards achieving them. Without proper preparation, you will end up running like the proverbial headless chicken.
Here are four handy steps to help you along the way:-
1. Set SMART Goals for Running
First of all, you must establish your goal for running in 2017. Do you want to run faster and beat your Personal Best? Or to cover a longer distance for each run? Or to simply run more often?
Whatever your goals, please adhere to the oft-repeated mantra for Goal-Setting – it must be SMART. Specific, Measureable, Attainable, Relevant and Time-Based
No point in saying “I want to run faster this year!” or “I wish to run further this year!” or “I want to lose weight by running!”
How much faster? 30 seconds? 1 minute? How much further? Additional 5km? 10km? How much weight? 5kg? 10kg?
A simple SMART Goal for Running should sound something like this:-
“I want to complete 12 runs during 2017!”; “I want to finish three Full Marathons (FMs) by 31st December 2017!”; “I want to lose 5kg by 30th June 2017 through running!”
Or “I want to run 3 times every week from January to June 2017; then increase it to 4 times a week from July to December 2017.”
Most importantly it should be attainable – hence it should be neither too easy that you hardly sweat to nail it, nor too difficult that it is entirely unachievable and demotivating.
If you want to be even more specific, your goal can be “I want to run average 5 minutes 40 seconds, per km in a particular HM; so that I can finish it within 2 hours.”
You get the drift!
2. Develop An Action Plan for Running
Remember the famous saying…
A Goal Without Action Plan is a WISH.
If your target is to participate in 12 runs this year, then you have to get specific in your action plan – identify the months you plan to join, check out the available events and actually register for them. If you set the goal to improve your running time, then plan ahead the program to run faster, eg running days and rest days, dietary consumption, ideal running shoes to wear etc.
Let me briefly share my 2016 past experience in making such plan. Prior to 2016, my longest running distance was only Half Marathon (HM); yet I had this childhood dream to run in FM.
Finally completed my first FM!
So I set my 2016 goal to run non-stop in FM before 31st December. In order to realize this dream, my planning began months ahead – registering for the FM in advance, setting target milestone for each month and expected pace to get the desired timing, joining other mini running events, to ensure my commitment and motivation stay strong.
Gradually increase your running distance!
To cope with 42.2km run, my next plan is to search for runs with distance between HM and FM; so that these events can be used as bridges to slowly build up my stamina towards the ultimate goal of FM. There are also downloadable apps that can help you. If you check out Nike+ Running app, its Coach function can provide running training plans for 5km, 10km, 15km, HM and FM.
3. Take Action to Run
Planning to run is the easy part; but the hard part normally comes during the execution. You can plan all you want; but it is pointless if no serious actions are taken subsequently.
In their study of new habit formation, Jason Selk and Tom Bartow identified three stages: the Honeymoon phase, the fight-thru phase and the “In The Groove” phase. I have found their study quite relevant for running and I will attempt to relate these stages to our running routine.
If you are new in running, you will most likely experience this:
For the first few weeks, you will feel the adrenalin rush and the fun of running; as you rejoice in your new habit or routine. Everything will seem easy and satisfying as you will be ‘up with the chickens’ for morning jog and feel the sweat all over your body (the Honeymoon phase).
But eventually, you may find that excitement starts to wear off a bit, the thrill slightly fades and harsh reality sets in. Getting out of bed for a jog seems to be a bit of struggle and you may give yourself the slightest excuse for not pounding the pavement, perhaps “I have late nights”, “Looks like it gonna rain!”, “The bed is too tempting!” etc (Fight-Thru phase).
According to them, the key to moving to the third phase is to first acknowledge that you have already entered the fight thru, by simply saying to yourself “I have entered the fight thru”. Once you have recognized so, then you must win “2 or 3 Fight Thru’s” to go to the next stage.
Winning each fight thru will make it easier to win the next. Likewise if you lose a fight thru, you make it easier to lose the next one. I have adopted a few techniques to win such Fight Thru’s in running.
Ritualize. Do the habits at the same time every day! If you run at 6pm daily, make sure that you adhere to the run time, as best as you could.
Bring in the positive emotion, such as the great feeling in crossing FM finishing line, imagine the satisfaction of holding the finisher medal, or the thrill of staring down the weighing scale (for the weight watchers).
Set mini goals to achieve small victories. In my past experience, you can easily set mini goals to win such Fight Thru’s. For example, if you have been running average 5 min per km, your next target can be to slightly improve the pace to (say) 4min 57sec. Or if you can run non-stop for 10km, try 11km next.
The Win Thru techniques will help you to break the habit of laziness and get into the cadence of running.
4. Reward Yourself with Treats
No matter how small or big your victory in running, don’t ever forget to reward yourself with treats! Never underestimate the power and psychology of such rewards.
By its nature, running is a very tiring and energy-sapping activity; more so for beginners adapting to their new routine. We need to ensure that our physical and mental battery to be constantly recharged.
When we give ourselves little treats, we feel nurtured, encouraged, contented, as well as reinforced to maintain our running habit. If we don’t get treats, we may start to feel drained, burned out and somehow demotivated.
As to the form of treats, it may vary depending on each individual. Sometimes the treat can be as simple as rewarding yourself with your favorite drink, nice massage, great movie etc. To celebrate my first FM, I rewarded myself with Compression Tights, which further reinforced my running habit.
In short, it takes real discipline, courage and effort on almost daily basis to maintain your running habit; so remember these 4 Steps if you want to seriously increase the chance of achieving your goals in 2017:-
Set SMART Goals for Running
Develop An Action Plan for Running
Take Action to Run
Reward Yourself with Treats
Hopefully by the end of The Year of the Rooster, you may have something to crow about; instead of chickening out half-way through.
2016 quickly came and went and now it’s coming to the end of January 2017! For me, 2016 was the year that I will remember as my most active! It was the year that I participated in the most number of running events.
Running has never been my forte but I do it because it’s a good way to keep the adrenaline pumping and also to keep myself in shape! Looking back at 2016, I took part in a whopping total of 18 run events and 2 virtual races; this was a significant increase as compared to 2015 where I only took part in 10 run events. The full listing of 2016 run events is as follows (in chronological order):
28 Feb 2016 – Safari Zoo Run (5.5 KM Challenge)
03 April 2016 – 2XU Compression Run (5km Category)
28 April 2016 – JP Morgan Corporate Challenge (5.6km Category)
01 May 2016 – The Performance Series – Singapore, Race 1 (10 Km Category )
28 May 2016 – Official Sundown Marathon Singapore (10 Km Category)
26 June 2016 -The Performance Series – Race 2 (10 Km Category )
10 July 2016 – Compressport Run 2016 (10 Km Category )
24 July 2016 – SHAPE Run 2016 (10 Km Category)
7 August 2016 -The Performance Series – Race 3 (10 Km Category)
20 August 2016 – New Balance Run On Singapore (7+1 Km Category)
24 September 2016 – ASICS CITY RELAY (Half Marathon Category)
09 October 2016 – The Performance Series – Race 4 (10 Km Category)
22 October 2016 – [Incomplete] YOLO RUN (10 Km Category)
01 Nov to 31 Dec 2016 – Men’s Health Virtual Run 2016 (Virtual Race)
01 to 21 November 2016 – 42 Race November 21 Days Challenge (Virtual Race)
13 November 2016 – Great Eastern Women’s Run Singapore (5km Category)
18 November 2016 – SGX Bull Charge (5km Category)
18 December 2016 – The Performance Series – Race 5 (10 Km Category)
Highlights of 2016
I know this blog entry is a little late but here are some of my highlights from 2016:
Joining The Performance Series (TPS) – TPS was definitely my favourite run event of 2016. TPS was a series of 5 races that promised participants a run through different and unique landscapes of Singapore, which include islands, lakes, heartlands, reservoirs and farms. This race series brought me to places such as Punggol Waterway/Coney Island, Jurong Lake, Gardens by the Bay (East), Bedok Reservoir, Kranji Countryside. All of which I have never run at before except for Gardens by the Bay (East).
I loved it because of the all the different sights and sounds that each race location brought. I also loved how they came up with the puzzle idea for their medals. Upon completing all 5 races, I collected all the different parts of Singapore as medals, when combined; they formed the complete map of Singapore. For 10km participants, they have an additional Finisher Tee. This event was also one of the most organised and well-executed ones. Kudos to the team at TPS! I’m looking forward to 2017 edition. Bundle registrations are now open and you can visit their website for more information.
PS: You can read my review of 2016 TPS Races 1-4 here and Race 5 here.
Blogging on JustRunLah Portal – 2016 was the year that I decided to start blogging. Thank you all for providing me valuable feedback and support; it has been an interesting journey so far. I started writing because I wanted to share my race experience with the running community and I thought it would be a good source of information. Through blogging, I also got to meet new friends and fellow bloggers from JRL whom through their write-ups/meet-ups I also got to learn new things too. My blog URL on JustRunLah is https://www.justrunlah.com/author/rebekahong83/
Personal Best Timing – I managed to beat my 10KM timing of 1hr 12mins which I set during the 2012 Standard Chartered Marathon Singapore. I had been training regularly to maintain a pace of 7mins/km and I finally managed to cross the FINISH line at TPS Race 5 with an official timing of 1hr 10mins. What I learnt was to never give up and not skimp when doing your training runs. I found it helpful was to join 42 Race Virtual race 21 Days Challenge. This 21 Days Challenge helped to cultivate a habit in running and it provided me with the motivation to keep going!
PS: You can read my review of the 42 Race – 21 Days Challenge here.
Cool running gadget – Bought my first ever Garmin GPS watch! Having the Garmin Forerunner 235 has helped me during my training runs and run events as I can see what my current pace and timing when I’m working out. At the end of every workout session, it provides a very good breakdown of my workouts.
2016 was a fruitful year in my fitness journey and I loved every bit of it. As we fast forward with 2017, these are some of the things I hope/want to accomplish in my fitness journey:
2017 Fitness Aspirations
Complete a Half Marathon (21 KM) – This something that I always wanted to do but didn’t have the courage to sign up for an event like this. This year, I made the commitment and have already signed up for NTUC Income Eco-Run. This would be my first Half Marathon and I’m super nervous. I have roped in a few of my friends to do this run event as run with me. I would need to start training for it. Fingers crossed that I’ll be able to complete this in good timing. I’ll definitely be sharing my experience with you all.
Run at an overseas Run Event – One of the many things that I want to do is to head overseas for a running event! I have read many reviews about overseas run events and they look really fun. My plan is to head for Sydney’s Blackmore Running Festival. The Blackmores Sydney Running Festival is one of the most spectacular courses in the world, taking in all of the Sydney iconic landmarks and providing all runners with a unique opportunity of crossing the Sydney Harbour Bridge traffic free!
Try a different sport – It’s always nice to try something new. I’m hoping to take up aqua cycling or aqua aerobics to add some variety to my fitness regime. I’m looking to do something with ‘aqua’ because I have read the benefits it provides for runners and because it’s lower in impact but still reap the same benefits of running.
Discipline to do some body weight and core exercises – Not everybody like doing body weight or core exercise but runners need to build strength. Doing these exercises can be difficult and boring but it will help in running. My aim is to run injury free and set new PBs in the New Year, so I’m going to try to do these exercises after my running sessions.
Well, 2017 looks to be a year where there will be challenges for me to overcome but I’m going to welcome it with open arms. Let’s all continue to stay strong and achieve our fitness goals!
Its my first time to try joining an event outside the city. I’ve been looking forward running through windy forests and mountains at night offered by the route of this event. Since I start to get bored with urban running: busy streets, flashing city lights, air pollution and risk for accident.
I registered with my dear friend because I think it will be a better experience if you shared moments together for the for the first time.
In the starting area, I found few people participating in the event, less than 400 I guess. I was used to participate in every race event that is full packed by crowd that you can’t even run freely on road even if the had per wave approach. I appreciate that the area is not that much crowded as I expected.
I paced my friend according to her fitness level and we have to keep running by buddy system because its much safer when running at night. Oh, before I forgot, head lamp and wearing high reflective gears are essential when going on a night run.
The race route kept me thrilled all through out. The best part was pitch black path with chilly wind touching my skin under the moonlight. Uphills were killing me but it didn’t stopped me to push through. The run was much bearable with the cold winds and fresh air. I had to hold up my pee for long because the portalet I’ve seen so far was only 4 and some of it were occupied. Hydrating areas never run out of water. They also encourage to bring your own hydration bottle to lessen waste.
I still cherish those moments when we were so tired but some of runners cheering us up, especially those in 42km that we come across along the road. It really boosts our morale to finish the race strong. I even witnessed some 42km runner being supported side by side by their friends just to finish the race. I can see pure, strong willed hearts finishing the race and it keeps me inspired to do the same. Even some of the event organizers had their own megaphones cheering us while riding on car and its kinda cool too.
There’s explainable feeling of addicting triumph after crossing the finish line with my buddy.
I think the event will improve by providing more portalets. 😀
One of the best event I’ve participated so far because of its quality(8/10). Quality of route, runners and prepared organizers. I look forward to participate again this year. <3
Like what bread is to the French, white rice is to Asians. In fact, so many of us grew up on it that as much as we can, we have to include at least a bowl in as many of our meals as possible.
While it used to be a great source of carbohydrates for those working under the sun day in and day out, white-collar workers are starting to notice the not so attractive effects of the sedentary office work lifestyle combined with white rice at every meal. And because of that, a few healthier substitutes have been discovered to aid with weight loss and to also keep our body systems healthy and clean.
If you are wondering what some of these healthier substitutes are, here are 3 to consider having in your next meal.
#1 Brown rice
Photo Credits: Chowhound
As compared to white rice, brown rice is a whole grain, which means that it’s the entire grain. And it is healthier because it contains a whole lot more of nutrients and fiber.
If you didn’t know, brown rice is rich in selenium, which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis. It is also high in manganese, which helps the body synthesize fats and benefits our nervous and reproductive systems. Brown rice is also rich in naturally occurring oils and anti-oxidants and of course, weight loss as it is full of fiber and much more easier to digest.
#2 Quinoa
If you thought brown rice is healthy as healthy as you can get, quinoa is an even healthier option. A complete protein, quinoa is packed with more awesome nutrients as compared to brown rice.
Photo Credits: healthline
A serving of quinoa has 12 percent of your daily-recommended intake of essential B vitamins, which help to produce energy and fight off harmful free radicals. A cup has 10 percent of your daily-recommended value of folate as compared to the two percent found in brown rice. Quinoa also has a higher percentage of iron and zinc than brown rice, with zinc being necessary for a healthy functioning immune system.
#3 Cauliflower rice
Probably one of the newest health food fads of our time, cauliflower rice is basically cauliflower diced up to look like rice and then used in replacement of it in a supposed rice dish. Besides being grain-free, gluten-free and nutrient-dense, this is a great way to eat “rice” without all the carbs.
Photo Credits: Cookeatpaleo
Above all that, cauliflower can also help prevent cancer and detox our body and remove toxins. It also has antioxidant properties, as it is a good source of vitamin C and a very good source of manganese. It also has anti-inflammatory benefits as it is an excellent source of vitamin K, which is a direct regulator of our inflammatory response. Last but not least. Cauliflower also supports the digestive system as it is a good source of fiber and sulforaphane, which helps protect the lining of your stomach.
I admit, I’m guilty of this on some nights when I want to complete some work in bed before I go to sleep. With the advent of smartphones in our society today, many of us use our phones for more than just calling and texting. We use them as alarm clocks, calculators, calendars, surfing the internet and so much more. So much so that we bring them everywhere we go, even when we go to bed.
While the technology that has made our mobile phones evolved so has made our lives easier, it has also inadvertently caused some disruptions to our sleep. Here are some reasons why you may want to think twice before going to sleep with your phone tonight.
#1 Your mobile phone is a distraction
Similar to how it can be one in your waking hours, your phone can also cause you to lose a ton of quality sleep. How, you may ask? If you are one of the guilty ones, you will notice that even though you may have told yourself that you will go to sleep at 11pm so that you can be fresh and ready to face the next day, you find yourself only being kept awake because you just can’t seem to get off that darn phone.
Besides that, mobile phones, alike other gadgets with LED screens, also give out what is known as blue light which inhibits the production of the sleep-inducing hormone melatonin. The blue light emits wavelengths that are similar to daylight which can make our bodies think it’s daytime, at any time of the day. Kind of scary when you think about it isn’t it?
So, therein lies your answer as to why it is highly recommended that you use an actual alarm clock at your bedside and leave your phone outside so that when it’s bedtime, it’s literally bedtime.
#2 Cancer causing
Although there isn’t any sure claims and research done to confirm that the small doses of electromagnetic radiation emitted from our mobile phones can cause cancer, it may still be better to be safe than sorry. Point to note is that these small forms of radiation are similar to the ones given out from X-rays and microwaves which can lead to tumor growth in high amounts in the long run.
In 2011, the World Health Organisation did warn that frequent usage of mobile phones can possibly be carcinogenic, especially to children whose scalps and skulls are thinner than adults and obviously more vulnerable to radiation.
So if you are worried at all about the risks, you may want to consider more texting than calling and basically keeping the phone away from your ear as much as possible. This also includes not going to bed with your phone next to your head, if you know what’s best for you.
#3 Fire hazard
Just a few years ago, we may have laughed this off as impossible. But since the Samsung Note 7 explosion incidents in the last year (together with other Samsung devices), you honestly never know when yours will be the next one.
Imagine having your mobile phone blowing up beside you while you sleep. Not only will you cause hurt to yourself, you may also set your pillow (or bed), on fire. And with you in a sleep-induced stupor, it really is not going to be a situation you want to get caught in. Neither is it a risk you want to take.
If you love food but have not visited Penang, you may want to consider making a short trip up to this Malaysian state to treat your tummy to some awesome grub.
Penang is well known as one of the meccas for really delectable street food. For those lucky enough to have tried them, good for you! If not, and you are already planning a quick getaway there, you may want to make sure you have the following dishes before you board the plane, or bus, back to Singapore.
# 1 Asam Laksa
Photo Credits: Hungry Australian
This should not be confused with the coconut milk curry laksa we have here. Penang’s asam laksa is savoury and sour as its gravy/soup base is made of mackerel and lots of spices. Foreigners and locals alike are crazy about this national dish and it is THE dish to try when you are in Penang. If you have never had asam laksa in Penang, you have never been to Penang.
#2 Penang Char Kway Teow
Photo Credits: hungrygowhere
Penang’s version of this fried noodle dish is quite unlike the ones we are used to in Singapore. While we enjoy the darker, sweet sauce version, Penang’s style is pale in comparison but not in a bad way! In fact, don’t let the white noodles turn you away from trying this dish out. The noodles are absolutely fragrant and well fried, usually with pork lard and pork oil. The vegetables are crunchy and flavourful and you probably won’t stop at just one plate. This is possibly one of my most favourite Penang delights I seek out even when I’m in Singapore.
# 3 Penang Rojak
For something a little less heavy, you have to try out their rojak. For the uninitiated, the word “rojak” means “mixture” in Malay. Penang is highly famous for its fermented prawn paste and – this is the thick, dark, sweet sauce you see slathered onto the pieces of fruit. Yes, contrary to the other type of rojak we are used to that contains fried dough fritters and deep-fried tofu, Penang’s version only has fruits and their signature fermented prawn paste sauce which is oh-so-good!
# 4 Cendol
Photo Credits: Sians
Every meal needs to end off on a sweet note doesn’t it? Penang is also pretty well known for its cendol, a sweet, cool treat that contains jelly “noodles” with green colouring from pandan, red beans, palm sugar, shaved ice and fresh coconut milk that gives this dessert so much flavour.
#5 Curry Noodles
Photo Credits: Food Trail
If you have watched travel food shows showcasing Penang, you may have noticed that curry noodles are a rage there, with both the locals and foreigners. Quite simply, this dish is just yellow noodles or vermicelli in a spicy curry soup. Although you may find that Penang’s version is usually less milky and lighter, it is still just as good.
The Performance Series Penang 2017
Explore, discover and #TranscendYourself with ThePerformance Series in Penang on the 9th July 2017. It will be a race-cation to remember. This is the perfect chance to explore Penang. TPS 2017 is held in conjunction with the Georgetown Heritage Day, and staying true to this theme, see Penang on foot as TPS Penang will take you through the historical iconic sites Penang has to offer.
As much as I could remember, Even getting done with SPM wasn’t as happy as finishing this. It’s something I’d definitely treasure, InsyaAllah, more distance to cross for future’s list!
It was the time when I managed to run my furthest distance (so far) – the Watergate 16 hours Ultramarathon 2017, in Taman Seri Empangan, Putrajaya, Malaysia – wonderfully organised by Team Pacat.
Clocking in at 15:37:31 hours, I ran / walked / sleep-walked around the loop, doing 17 laps of 5km, until I reached 85km.
I did something I’ve never done before in any of my running events – I stopped and slept.
Like a log. Like a baby.
Not once, but twice.
I was going to bail out at the 13th hour. Then, constant reminders of “finish what you’ve started, listen to your body, keep going if you can, see how far you can run/walk” kept me going.
On and on.
“Just Run Lah!”
And Alhamdulillah (Praise to God), I got it at 8th place (gender placing), and 22nd for overall rank.
That was a great surprise, though I somehow lost my mind on how to drive an auto-car (mine’s a manual) as my feet and my brain failed to co-ordinate.
It was even more excruciating walking up to my top floor apartment and I walked like a demented penguin for a couple of days.
“One day you will wake up and there won’t be any more time to do the things you’ve always wanted. Do it now” – Paulo Coelho.
What better way to recover, than to go on a ladies’ trip to the Maldives, with mummy dearest?
We were learning to cope on getting around our personal tragedy and loss:
“Ayah had lived a great life. Ayah’s now at rest. See Ayah, I might not listen to you all the time, but I hear you loud and clear. Hope you know how much we miss you. I love you Ayah. Al-Fatihah.” – From “My Father’s Daughter”
A few days after Watergate 16 hours, both me and mum hopped on a night flight to the uncharted waters of the Indian Ocean.
Both of us needed to recover.
She had hers with going around the island on foot and taking pictures, immersing herself in the culture.
While I went on (recovery) running escapade.
‘Sometimes you don’t see that the best thing that’s ever happened to you is sitting there, right under your nose’ – Anonymous.
I discovered the spacious Hulhumale – though not as popular as the other awesome islands in Maldives – as a great place for runners.
Yes, it might just be a small, remote, ‘non-happening’ island near the airport, and currently under massive development phase.
But it’s a place where both me and mum found peace, tranquility – the healing break that we both needed.
She wanted to catch the sunset. We have to sit by the jetty, I said. The sun was covered by the clouds, But priceless it was, sitting with the crowds.
As cliché as it may sound, the crystal clear water, sandy beach, watching sunset and catching the early sunrise really made us both contented.
And being relieved off the worldly burdens.
The island recovery did wonders to us both.
Coming in terms with what has happened, and embracing the storms and rainbows that are yet to come – the times spent running on the island made me feel that sometimes, even when I’ve stopped believe in myself, there’s always someone who still believes in me.
Always.
Happy endings only happen in the movies, but maybe, just maybe, there could be even happier endings in real life.
I usually try to stay dry during my runs but during my last one, I had to brave the rain to make it home because I got caught in one halfway through. Some of us, like myself, do enjoy running in the rain for a bit as it helps to cool down our bodies and for some reason (at least for me), gives us that additional push to run faster and perhaps even for longer.
But should you or should you not run in the rain? There are so many thoughts going around about whether you can or cannot do so and I will like to offer my take on this.
Yes to running in the rain!
It feels awesome to have the cool rain on your face especially after your body has heated up from all the running and our terribly hot weather. Your legs tend to feel less heavy and you seem to be able to go on for just a little longer.
Running in the rain also feels like a mini bath to wash away the grime and sweat that have accumulated on your face and body during your session. It’s like you are given a temporary reprieve from the heat and humidity which works well after your workout session.
No to running in the rain!
But while I am a personal fan of the cool rain and wind (they come together like a package of relief), running in the rain is not for the those who get ill easily. There’s a good reason why our parents were so adamant that we do not play in the rain when we were younger and it is justified.
If you are someone who falls sick easily, try and stay out of the rain as much as you, especially when you are working out. With your body all heated up and sweaty, the rain may cause too stark a contrast in temperatures too suddenly which will result in you getting a cold after that.
On top of that, with the current issue of acid rain being able to corrode even marble, I don’t know if it is something you want to have constantly pelting on your skin.
So is it a yes or no?
The bottomline is, again, moderation. If you happen to be out running and get caught in one towards the end, the little bit of rain that you endure isn’t going to kill you. But if you are just starting out on a route and you see a thunderstorm looming, you may want to change your workout to something under shelter for the day.
Some of us enjoy getting our workout done in the comfort of our own home. Then there are those who prefer to brave the outdoors and do all their exercising outside.
Regardless of which option you choose, there are pros and, well, relative cons of whichever you prefer.
Exercising at home
For those who lead hectic, busy lives that see no end to the deadlines of work, you may find yourself having only enough time to do a quick workout session at home before you take your bath and hit the sacks. Or you could just be lazy, like me sometimes.
Doing your jumping jacks and squats in your own living room can be just as fulfilling as anywhere else, as long as you leave your windows open to let the fresh air in. If you do a full 45-minutes Zumba set in front of your television, in the natural climate of the weather outside your window, you burn as much calories and sweat as much (trust me, you still do), as you would in a proper class setting. Also, there’s no worry about the weather conditions and you can do your workout any time, even when it’s storming outside.
But of course, working out at home also means possible distractions by your sofa, your pet(s), your family members and even food. You may either not be able to complete it or not do a proper set, which also means you don’t burn what you set out to.
Exercising outdoors
Sweating it outdoors also has its own set of good and not so good. The good thing about working out outdoors is that once you are out the door, you seldom turn back. And when most of us go for a run, or to do our cardio, outside, we are usually alone, giving us less distractions. Of course there is also the fresh air element you enjoy.
But, you are constantly at the mercy of the weather. If, like now, it constantly rains, you can’t really do much which may also cause you to either have to workout at home or not do anything at all. Exercising outdoors also means you have to deal with the traffic, both human and vehicular. Not too much of a big deal but sometimes, these aspects can serve to distract our routine more than anything else.
So which is better?
At the end of the day, there isn’t one option that is better than the other. It all lies with the choice you make and are comfortable with. While jogging may be a better sport to do outdoors, other forms of exercise like Zumba can easily be done at home. You burn practically the same amount of calories (as long as you don’t turn on the best portable air conditioner for your home while you are at it), and feel good about yourself after any of the exercises. What matters most is that you keep moving wherever you are!
The 42race virtual run is a interesting concept actually when at first I don’t really like the idea of paying to run myself anywhere and time to clock the mileage. I think organizer just had to pay a fee for programmer to create the website and a minimal cost to manage a website for the participants to submit their runs, posting of medals to the participants and answering enquiries, because it’s a virtual run the organizer do nothing much actually, they don’t need to plan much of the logistics as runners plan their own route, take care of their own hydration and safety, print their own bibs but I think nobody wear their bibs to run because who wear bibs for a own run? ? But they designed the bib till quite nice also lah, got effort.
Picture Credits: 42race.com
So practically, to cut long things short, it means they are earning many lwee when I feel that they are doing “nothing much”.
Picture Credits: 42race.com
See, so average 1000 plus people sign up x $10 per run x 12 months x 12 those wu eh bo eh run like unicorn run, valentines run because like almost 1 theme run every month etc = $$$$$$$$) I hope I can also be so creative and clever to come up with something so innovative to strike rich ? Somemore they very evil, think I will most probably sign up for all their 12 months of 21Day Challenge. They come up with awards to say nicely is to encourage, say not nicely is to lure people like me to sign up ?
But its a $9.90, most importantly comes with so much of motivation for me to run and then eat more and run and then eat more and run and comes along with a medal of the Capricorn horoscope for this month of January, guess for the rest of the year the medal/badge will be in the horoscopes. I think the motivation to eat is greater than running as I gain weight though I run more distance, 4kg in one month to be exact ? Because I know that I need to run more, I must eat more, but I’m just not eating in the correct way. Confirm can’t blame CNY because I seriously haven’t even eat a single piece of Bak Kwa or pineapple tart or any single piece of CNY biscuits ? I think the main aim of signing this up is to motivates me to clock mileage to train up for my full marathon in February and May. They say that a habit is form in 21 days, so that running will become a habit to people who doesn’t run, so this 21 days challenge seriously do encourages and motivates people to keep on running with a medal. Although each 21Day Challenge is just $9.90, but it’s every month! If I’m signing up every month it means for one year I’m paying them about $120! ? Plus there are other running events such as New Year Resolution Run and many other runs from 42race almost every run and if many other runners including me really sign up so much for so many of their runs, they are really going to earn a lot at what I think that they are doing “nothing much”.
Photo location: Bukit Timah Hill
The website somehow works similar to Facebook and Instagram, quite easy to use. We upload a screenshot of our running routes and it can be accompanied with a journal entry and a photo if we want. We can see posts of runs like in Facebook feeds from all other runners but one thing is we don’t have privacy this way.
Picture Credits: 42race.com
Some runners are very secretive in their runnings, they don’t like people to know their secret running pace or secret training grounds is where. I also rarely run at the same route scared got kidnapper or stalker. I very imaginative will think a lot, but there’s all sorts of people in the world though sometimes we just wants it be to rainbows and butterflies, better be safe than sorry because news got report in some where on Earth 80 year old granny also tio rape, there’s all sorts of people around so we female runners have to be careful though Singapore is quite safe, “Low crime dosent mean no crime” is something many many years ago. But I think we can also just capture our Garmin or other watch that show distance and date and time or capture a photo of the thread mill with date and time. We can also follow other runners like in Instagram
Photo Location: Bedok Reservoir
So for the month of 21Day Challenge January I signed up 100km. Because for December last month I signed up 200km and I struggled to complete even 100km, hitting just nice 100km on the last day of the challenge last month. Though I didn’t manage to hit the 200km category I signed up for, they also give me a 100km medal because I completed 100km. It’s nice that we still manage to get a medal. But this month I signed up for the 100km category for the 21Day challenge and manage to exceed 200km! ?
Picture Credits: 42race.com
I need the mileage as I have a full marathon next month. But I seriously don’t know how am I going to roll myself to the finishing line ?
Overall I enjoyed my 21Day Challenge run for the month of January, mostly running in the East area of Singapore this month enjoying beautiful scenery and greenery, Singapore though is small but really have many beautiful places, thank you Mr LKY. I also like the exploring of different routes and also running with friends having chit chat runs also enjoys nice food after the run ?
Photo Location: Mangrove Swamp @ Pasir Ris Park
You can sign up for an account at 42race.com and it’s free, can just use it as a platform to log in your runs even if you don’t want to sign up for their runs but you can get motivation and inspiration by other runners from over the world ? If you didn’t sign up before in 42race.com and this review inspire your to sign up for the upcoming 21Day Challenge, type my nick name: Empress in referee think both me and you can get a small token from 42race.com (but I not sure ah) ?
Photo Credits: Zag/Asia Trail Master
Photo Credits: Zag/Asia Trail Master
Photo Credits: Zag/Asia Trail Master
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Photo Credits: Chowhound
Photo Credits: healthline
Photo Credits: Cookeatpaleo
Photo Credits: Hungry Australian
Photo Credits: hungrygowhere
Photo Credits: Food Trail
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