Just Run Lah! - Singapore's online running community | JustRunLah! - Part 120
 
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Meet Kris – Asia Trail Master Series Founder

Mel
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Meet Kris – Asia Trail Master Series Founder

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.

Don’t Run Like A Headless Chicken in The Year of The Rooster

Paradigm Runner
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Don’t Run Like A Headless Chicken in The Year of The Rooster

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:-

  1. Set SMART Goals for Running
  2. Develop An Action Plan for Running
  3. Take Action to Run
  4. 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.

The choice is yours!

My 2016 Highlights & 2017 Fitness Aspirations (by Rebekah Ong)

Rebekah Ong
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My 2016 Highlights & 2017 Fitness Aspirations (by Rebekah Ong)

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!

Race Review: Subic International Marathon 2016 [21km] (by Neko-chan)

Neko-chan
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Race Review: Subic International Marathon 2016 [21km] (by Neko-chan)

Yay! For reviewing my favorite event so far. 🙂

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

3 Substitutes for Rice that are Healthy and Help You Lose Weight

Joey
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3 Substitutes for Rice that are Healthy and Help You Lose Weight

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.

Read More:

  1. Top 3 Nutrients For Women Runners
  2. Navigating The Food Court 
  3. 5 Superfoods for the Super You

Why You Should Never Go To Bed With Your Phone

Joey
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Why You Should Never Go To Bed With Your Phone

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.

5 Local Foods You Must Try in Penang

Joey
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5 Local Foods You Must Try in Penang

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 The Performance 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.

GOOD NEWS! Click here for a 5% OFF Discount Code!

Read More:

  1. 5 Best Food For Runners
  2. 5 Healthy Food Runners Can Snack On
  3. Vegan VS Runner

Island Recovery

Redhippy7
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Island Recovery

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 run so I can dream.

Running in the Rain: Yes or No?

Joey
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Running in the Rain: Yes or No?

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.

Read more: 8 Tips For Running In The Rain

Exercising at Home VS Exercising Outdoors

Joey
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Exercising at Home VS Exercising Outdoors

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!

Read More:

  1. 8 Reasons why you should try a triathlon 
  2. How do you know if you are overworking your body?
  3. 5 Common but inaccurate recovery methods

Virtual Run Review: 21Day Challenge January 2017 [100km]

Lingderella
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Virtual Run Review: 21Day Challenge January 2017 [100km]
Photo location: Peirce Reservoir

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 ?

Picture Credits: 42race
Photo Location: Lorong Halus Wetland

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) ?

Maintaining Your Caloric Intake During CNY

Joey
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Maintaining Your Caloric Intake During CNY

The Lunar New Year is just around the corner and I’m pretty sure most of us are hyped up about indulging in those delectable CNY goodies like pineapple tarts (my ultimate favourite!), peanut cookies, nian gao and so on.

 Photo Credits: Craftshub

But beware the calories you consume at the same time. As tasty as these morsels may be, they come packed with loads of sugar, salt and everything else that our body, literally, doesn’t need so much of.

What kind of calories are we talking about here?

It may be tough to stop only at one, but your body will thank you for it after the party’s over. To put things into perspective, it’s 82 calories per pineapple tart, 178 calories in one slice of bak kwa and 112 calories per Love Letter. And of course you know this isn’t all the snacks that will be available.

Photo Credits: The Asian Parent

To add to the equation (mostly additions), you will also have the usual CNY luncheons and dinners that will add to the number. In just one visitation to your grandparents’ place alone, you may be looking at almost 1,500 calories consumed. Scary isn’t it?

Will doing loads of exercise help?

It goes without saying that you will definitely need to keep up with your exercise regime, more so during this period of time. Simply put, if you are planning to let go and stuff your face with as much goodies as you can, you need to also get it out of your system.

Photo Credits: Puropop

Always remember that your output has to be more than your input and you will be fine.

That said, don’t be too overly enthusiastic about working out that you fall ill and don’t get to enjoy the festivities.

So besides exercise, what other ways can we manage the caloric intake during CNY?

If you aren’t someone who is willing to work out doubly hard to get rid of the extra calories, another way will be to just watch what you eat. Watch what goes into your mouth at every gathering and count calories.

Otherwise, just try and stand or walk around as much as you can. At least your body is moving and getting rid of some of the calories, if that helps. Or makes you feel a little better about yourself.

Yes, I know it may not be the healthiest and best way to enjoy the parties but hey, a moment on your lips, a lifetime on your hips.

Read More:

  1. Know Your CNY Cookies: How Much You Need To Burn Them Off 
  2. Know how much you are eating this CNY

Bloating – What are the Causes and How to Prevent It

Joey
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Bloating – What are the Causes and How to Prevent It

There are days when I wake up feeling like a pregnant woman. My whole belly feels distended and I don’t know if my stomach is telling me it needs me to sit on the throne to relief the build-up or if I just need a good, long fart.

Before you turn away from this article, hear me out. Feeling bloated is a very real, albeit minor issue that everybody experiences from time to time. Although it feels mighty uncomfortable when you have gas, it’s not an ailment that is difficult to get rid of.

Why do we get bloated?

First, let’s address the reasons why we get bloated. This can stem from a few lifestyle and dietary choices we make in our daily lives. Here are some you may be familiar with.

#1 Eating too fast

When we eat too quickly, we inhale a whole bunch of air and not chew our food properly. This usually happens when we are starved but it also results in us getting gas and having large pieces of food sitting in our belly that is hard to digest.

#2 You are stressed

You may be surprised that stress not only gives you headaches and possibly insomnia (all bad enough as they are), it can also alter your bodily functions and cause bloating. Try to take a breather and release the pent-up stress within you each day to feel lighter.

#3 Lack of sleep

Many people don’t realise that not getting enough sleep can cause your body to release a stress hormone called cortisol which apparently disturbs our digestive system to cause bloating and constipation. On top of that, not getting sufficient snooze time can also result in your body craving for carbohydrates, which also leads to additional bloating.

#4 Not drinking enough water

Your body is a very savvy and smart machine. When it doesn’t get enough hydration, it goes into hibernation mode and retains fluid in our bodies. This ultimately causes bloating and water retention, which makes us feel like a sack of potatoes. Starting your day with a large glass of lemon water can help to ward this off and help in digestion.

#5 Too much salt in your diet

As with everything else, salt causes retention of fluids. When it happens in our body, it leads to us becoming exceptionally bloated and uncomfortable. So lay off the salt and drink more water!

How can we prevent it?

One of the best ways to prevent bloating is to drink enough water to keep our digestive system in check. Get enough sleep and also eat slowly and healthily. Engage in exercises to get rid of the excess salt in our bodies and you will be on your way to a comfortable and clean gut.

Read More:

  1. Top 3 Nutrients For Women Runners
  2. Navigating The Food Court 
  3. Supplements – Are They Important For Runners?

Keeping Yourself Fit and Healthy In The Year of the Rooster

Joey
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Keeping Yourself Fit and Healthy In The Year of the Rooster

The year of the rooster has already started to prove a tough year to keep the workout momentum going. It didn’t seem like too long ago that we were just done with the Christmas and New Years eating, we are now looking at welcoming the Lunar New Year at the end of January. The schedule is so packed that I’m finding myself asking when all the festivities will end just so I can finally take a breather.

Photo Credits: sumabeachlifestyle 

If you are one of those who has been procrastinating and telling yourself that you will get back on track when all the festivities have blown over, you may actually find it really tough to do so. Not just because of the possible extra pounds you have put on, but also the fact that you have been off exercising for a long enough period of time that you probably have gotten lazy.

Stave off the pecking

Whatever the year of the rooster brings about for your zodiac or your beliefs in terms of health, you may want to look to your own eating habits during these months to ensure you are not serving yourself short.

As much as you should exercise, you also need to control your pecking. Pecking of the various food items around, that is. On a daily basis, try and maintain a regular exercise regime on top of clean eating. Have loads of the good stuff like vegetables and fruits to keep your digestive system in good shape. At least if you have to entertain or attend parties with lots of not so healthy food during the Lunar New Year, your body will still be in good shape.

Don’t chicken out on your exercise

And it doesn’t mean that just because you are busy attending all the parties and having your share of all the goodies, you have an excuse to exercise less.

Photo credits: www.healthstylesexercise.com

Keeping up with your exercises is very important especially at this time because of all the junk we have and will consume. Our bodies need to get rid of all the unnecessary calories to keep us feeling and looking our best. You do want to look good in that skintight dress you bought to wear on the first day of CNY don’t you?

All about New Year Resolutions

At the end of the day, it’s really all down to many a person’s New Year resolution to work out more, eat healthy and clean, lose weight and look good in 2017 isn’t it? If this has been your resolution for so many years and you, for some reason, haven’t gotten down to accomplishing it, make this year the year to finally get it done.

Keep your palate clean, exercise more often and have a positive outlook to life. You will see yourself shine bright in the year 2017, the year of the rooster.

Read More:

  1. Your Ang Bao Run
  2. Know Your CNY Cookies 

5 Best Food For Runners

Mel
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5 Best Food For Runners

Running isn’t just a single dimensional thing. Running is actually all this little aspects of life combined together – eating, running, sleeping, recovery. To be good at running, you can just be discipline at running. But, to be at the top of the running game, you’ve got to be disciplined across all disciplines. While some opt for vegan protein powder supplements others aim for whole foods, here are 5 Best Food for runners, so be sure to include them in your meals. Fuel yourself well and you will feel the difference.

#1 Eggs

 Photo Credits: AllRecipe

Egg Protein is the most complete food protein, short of human breast milk. The protein in eggs contains all the essential amino acids your muscle requires for recovery. One egg is able to fulfill 10 per cent of your daily protein need. Boiled, poached, scrambled, or even just adding them to your soup last minute – eggs are amazing!

#2 Edamame

 Photo Credits: Momjunction

Replace your snacking temptations with Edamame – whole soybeans. They are great to snack on, and is the world’s greatest source of plant based protein. So for the vegan runners, this is perfect. Protein is not the only trick up its sleeve. These magic green beans are also high in potassium, which is essential for nerve-muscle function.

#3 Sweet Potato

 Photo Credit: Foodnetwork

Packed with Vitamin A, sweet potatoes are also high in Vitamin C and contains trace minerals – copper and manganese. These 2 minerals are crucial for muscle function, yet many runners fail to meet its daily requirements. Have you tried sweet potato fries? – Indulgence without the guilt.

#4 Almonds

It’s good to go nuts about nuts! Almonds are a great source of Vitamin E, and like copper and manganese, runners tend to fall short on meeting its daily requirements. Add a handful of almonds to your cereal or that salad of yours. Or how does almond butter spread on a slice of wholemeal bread sound?

#5 Salmon

 Photo Credit: Gizmodo

We all know that Salmon is the King of Fish. It is an excellent source of high quality protein and also a great source of Omega 3 fats. This essential Omega 3 fats are important in balancing the body’s inflammation response. So reach out for the Salmon the next time you do your grocery shopping. Pan-fry, bake or poach your salmon – and you’ve got a great dinner!

Eat well, fuel yourself well, and you will feel the difference!

Read More:

  1. Run To Lose Weight Or Lose Weight To Run
  2. 5 Reasons You Should Totally Date A Runner

Standard Chartered Dubai Marathon 2017

Mel
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Standard Chartered Dubai Marathon 2017

This was a race that all runners were anticipating. Kenenisa Bekele seemed inordinately confident that he could break the world record in the Standard Chartered Dubai Marathon. He felt ready, and hungry for the win. We were all ready to witness that monumental moment. And what a show it was! In case you missed it, here are some highlights!

#1 Bekele’s DNF

Anything can happen in the marathon. Really have got to respect the distance. Unfortunately, Bekele barely made it pass the halfway mark. Something was wrong with his right thigh that forced him to retire midway. The clear favourite to win had his hopes crushed. But it was quite a scene, from attempting to break the world record, to taking a cab back to the starting point. Not sure if the cabs charged him though!

But for the Bekele fans, he is going to attempt this again in the London Marathon!

#2 Tamirat Tola’s Domination

Tola dominated the race, winning by a whole 2 minutes. Winning bronze in the 10km back in Rio last year, this time he went for gold! The young Ethiopian crushed his personal best by more than 2 minutes and also set a new Course Record! The previous record stood for 5 years. This young chap was impressive today!

#3 Winning a Marathon on your debut? – Worknesh Degefa

Whoah you can say that again! 26 year old Degefa secured her biggest career win on her debut race. She ran a blistering time of 2 hours 22 minutes and 35 seconds.

#4 Ethiopian Podium Finish

It was also an all Ethiopian Finish today at the Dubai Marathon. It does make us wonder what happened to the Kenyans?

Congratulations to all the podium finishers and winners!

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