Just Run Lah! - Singapore's online running community | JustRunLah! - Part 129
 

Race Review: SGX Bull Charge 2016 [5km] (by Rebekah Ong)

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Rain rain stay away were the few words that I could ran through my mind of as the minutes drew closer to 17:00 hrs on Friday (18/11/2016) evening! The weather had been really unpredictable the past few days and my colleagues and I were unsure whether we could even make it to the SGX Bull Charge. We were checking the weather forecast sooo frequently like how we would refresh a webpage to see whether the exam result is being released already. The weather forecast didn’t look promising at all. Would this be another run event that didn’t take place just because it poured heavily?

sgx-weather-tweet[Tweet from @NEAsg saying that there will be passing showers]

There was a tweet from @NEAsg at 17:00 hrs saying that there would be light rain clearing in the evening, at least it’s not going to be heavy & thundery showers. I soooo hope I won’t wet my new pair of shoes! Taking the chance, my colleagues and I finally made the decision to go change into the event tees and workout gear even though we saw the dark clouds looming over the CBD area. We took a quick look out of the window and we could see that the dark clouds were slowly moving away.

sgx-02[Group photo of my colleagues and I]

We all gathered downstairs of our office building to take some group photos before heading to the event site. As we were walking to the event site, we could feel slight intermittent drizzles of rain drops. I was praying so hard that it won’t rain. All of us were excited but nervous at the same time because we didn’t want to be caught in the situation where it starts to rain and had to find for shelter.

race-village[Race village]

start-line[START Line]

We reached the event site 30 mins before the 3 km Chief Challenge flagged off. At the at time, the START pen had just opened and made our way inside. The weather was holding up and the skies seemed clearer! We were much more optimistic that it won’t pour. Though it was still early, there were lots of activities going on at the race village which had a carnival going on. There were American style food stalls and lots of exciting games and you could see participants enjoying those activities.

Soon the call to enter the START pen was soon made by the emcee over the PA system. The participants from the race village started streaming in. Since we were already inside, we had found a comfortable spot inside and started doing some warm up stretches. Very soon, the emcess went on stage and invited the Guest of Honour, Ms Indranee Rajah to flag-off the  km Chief Challenge first. After all the participants for that category were flagged off, a short 10 mins warm up session was conducted by 3 Fitness First instructors for the 5km Mass Run participants.

sgx-01[Group photo inside START Pen]

Just as the warm up was about to finish, it started to drizzle quite heavily! Luckily it was time for the 5 km Mass Run to be flagged off. As soon we could beginning I started off was a faster pace than usual. Moving helps you avoid those rain drops but it was still drizzling quite heavily up to the 1km mark then it slowly start to stop. I won’t deny I was worried when it started it drizzle but thankfully it was only passing showers.

route-2016[Map Route – SGX Bull Charge Website]

It was a really nice weather to workout as there was no heat  from the sun. At the same time, there was a cooling breeze blowing too. Being a CBD run event on a weekday during peak period, the routes were definitely narrower than those on a weekend. There was no bottlenecks but along the way but it definitely felt congested because of the cars. One thing that I didn’t like was that with weekday peak periods, the car fumes on the road were quite strong especially for the first 2 kms. Overall, the route was a pretty flat one except for the slope up the bridge at the last kilometer, the were distance marks were all placed very well, hydration stations were well manned and stocked, volunteers were enthusiastic. Though I’ve ran this route a few time, I always like it.

history-sgx[History of SGX Bull Charge Events]

I finished the race with my usual timing of 35 mins. As I checked my history on my Endomondo app, I noticed that this was my fastest time clocked among all my past SGX Bull Charge past events. I’m definitely happy with my improvement. After the race, I collected my runner entitlements which included a goodie bag with the various sponsors stuff, a bottle of water and a can of 100 plus. Check out the picture below, pretty good stuff inside the bag.

goodie-bag[SGX Goodie Bag]

As I walked passed the race village to head to the MRT station, I could see the sponsors handing out food to the participants to enjoy! I didn’t stay to explore the race village as much as I wanted to, I had a dinner appointment which meant I had to rush off immediately. There will always be next year!

Overall, I was glad that I managed to complete the event and the rain didn’t ruin this event.Till my next race review, have an enjoyable weekend and let’s all continue our fit journey!

5 Fun Workouts Besides Running You Should Try

It may be challenging and fun at the start but after awhile, even the best of us will suffer from runner fatigue. Whether it’s because we keep running the same routes or are constantly on the treadmill (same scenery, same routine, you know how it gets), we sometimes wish we could do something else to ease the boredom.

And then there are alternative cardio options that are fun and probably burn the same, if not more, calories than your regular run around the block. Here are 5 for you to consider.

1. Yoga

Don’t look too lightly upon this meditative form of exercise. Yoga can pack a punch too when the poses are done right. Yoga not only helps to strengthen your body but also relieves your mind of stress and tension, which is pretty awesome. Want something more challenging? Go for that Hot Yoga class and work up a mean sweat while you get your core fitter than it has ever been.

Read also: Can yoga slim us down?

2. Dancing

young women in sport dress at an aerobic and zumba exercise

There are so many different types of dance classes in the market now, it’s quite crazy. From Zumba to Jump classes, you can have your pick of the type of dance class that would suit your needs. The awesome thing about dancing? You can work out and burning tons of calories while enjoying yourself!

3. Fitness bootcamp

Bootcamps have become all the rage in recent years as people pay more attention to their health and physical appearances. In Singapore so far, there are a few establishments that organise fitness bootcamps for ladies who wish to lose weight. These camps last between three to five days and they involve high intensity circuit workouts that promise to make you shed those last few stubborn pounds. Don’t worry, you are not required to stay in camp during those days.

4. Boxing

Another sport that has been thrown into the limelight recently, possibly due to the death of the famous boxer Muhammad Ali not too long ago. Everyone wants to “fly like a butterfly and sting like a bee” and the best way to find out if you can mimic this is to sign yourself up for a boxing class. Boxing is a highly intensive activity that will cause you to sweat loads and also encounter sore muscles for at least a week after each session. Not for the faint of heart but if you are curious, I say go for it.

5. Swim

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I’m not talking about a leisurely dip in the pool. Take some time to warm up and then time yourself to complete a certain number of laps to get that heart pumping. Swimming is a great sport for those who suffer from painful knees and joints as it helps to keep the body moving while keeping it light in the water. It’s also great for those who dislike the sweating that comes with running and other cardio activities since you will be in the water and will be kept cool.

6 Health Benefits of Honey

Everyone loves honey. Seriously, who doesn’t? Besides tasting awesome, it contains a whole load of health benefits for the regular consumer on its own or when mixed with other condiments like lemon, lime and/or cinnamon. I personally enjoy it with ginger and lemon.

But as much as we love the taste, some of us don’t fully understand the greatness of this nectar from nature. Here are 6 to get you motivated to start on that honey consumption right away!

1. Honey gives you energy

And it’s all-natural! How great is that? It seems the natural unprocessed sugar – fructose and glucose – directly enter the bloodstream and can deliver that quick boost of energy whenever you need it. Perhaps it may be a good idea to keep a bottle of honey on your work desk for after lunch energy dips.

2. Honey boosts your memory

Image credit: Crazy Happy Healthy
Image credit: Crazy Happy Healthy

If you don’t like gingko, this is a more delicious alternative. Honey is loaded with antioxidants that may help to prevent cellular damage and loss within the brain. It also has the ability to help the body absorb calcium which helps to aid brain health, since the brain needs calcium in order to process thought and make decisions. Fancy not forgetting stuff even after menopause? Take a spoonful of honey a day to curb it.

3. Honey assists in weight loss

In this time and age, everyone is raving about natural foods and their health benefits to us in a world of artificial flavourings. Replacing white sugar, which has lots of empty calories, with honey can help to remove a whole load of unneeded pounds. Drinking a glass of warm water mixed with honey and a few drops of lemon also helps to detoxify your body and aids in weight loss.

4. Honey increases athletic performance

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Did you know that Ancient Olympic athletes ate raw honey and dried figs to enhance their sports performance? Now you do. If you aspire to step up your athletic prowess, studies have shown that consuming raw honey reigns supreme in maintaining glycogenic levels and speeding up recovery time.

5. Honey gets rid of bloatedness

If you suffer from bad digestion and gassiness at times, honey water may be the way to go to get rid of the discomfort. Drinking honey mixed in with warm water can help to eliminate the problem naturally for good. This beats those over the counter prescriptions that help you instantly but once you stop taking them, your stomach gets gassed up again right?

6. Honey strengthens your immune system

When your body is not properly detoxified or hydrated, your immune system goes out of whack. Consuming raw, unadulterated honey can help to strengthen your body’s defense abilities and keep them ‘on guard’. Keep in mind though that only raw, organic honey will work in this instance (don’t skim on the price), because it is loaded with the right minerals, vitamins, flavonoids and enzymes that keep your gut clean and healthy.

8 Free Slots for The Performance Series 5 2016 – Farm

The LAST race of the series has been confirmed to be held at Kranji Countryside on 18 December 2016! Perfect for nature lovers, you will have the opportunity to explore the agricultural, craft and fishery attractions packed in this well hidden sanctuary. Join us for this less-discovered nature run and run with our Green edition race tee – the best way to end your 2016!

#TranscendYourself – Race 5 – Farm – 18 / 12 / 2016

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Win A Free Slot!

Great news for JustRunLah! readers. We are happy to be giving away eight (8) free slots! Fill in the form below to take part in the contest!

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Learn and Laugh at Random Marathon Facts

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Learn some cool fun random facts about the marathon distance – the almighty 42.195km.

#1 Berlin and London are the two marathons where the fastest marathon timings are clocked. Now you know where to go for that personal best of yours.

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#2 The fantastic 4 from Kenya holds the course records in the World Marathon Major Courses. They are  Geoffrey Mutai (New York, Boston), Dennis Kimetto (Berlin, Chicago), Eliud Kipchoge (London) and Dickson Chumba (Tokyo).

#3 Pippa Middleton (Sister to Duchess of Cambridge) finished her 2nd Marathon – the grueling Great Wall of China Marathon in an impressive 4 hours 54 minutes and 51 seconds, placing 13th!

#4 Women were barred from running the marathon. The Amateur Athletic Union finally lifted the ban provided the women started 10 minutes before or after the men in 1971. 6 females racing the New York Marathon waited for the gun signalling their head-start. Once the gun went off, they sat down in protest of this discriminatory policy and started with everyone else 10 minutes later.

#5 Gordon Ramsay can not only cook, he can run too! He completed the London Marathon in 3 hours 30 minutes! Quite remarkable, we must say.

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#6 There is a Guiness World Record for the fastest marathon dressed as a plant, held by Lee Goodwin, 3 hours 2 minutes 43 seconds, clocked in the London Marathon 2016.

#7 The Niagara Falls Marathon advertises that it is the ONLY marathon to begin in one country (Buffalo, USA), and end in another (Niagara Falls, Canada).

#8 There is a Man vs Horse Marathon race born in the Llanwrtyd Wells (Wales). One evening in a Welsh Pub, two men were discussing whether a horse or a man would win a marathon. Thus the birth of this astonishing race. The first 24 years, the horse won the race. Huw Lob became the first man to make the human species proud, winning the horse!

man-vs-horse-2

#9 TheZoomyahyah Marathon is an indoor marathon with zero elevation and you get to run in comfortable weather. Not sure 150 laps is very enticing though!

#10 EVERYONE can complete a marathon! It just takes a little training, a little dedication and a whole lot of passion!

Looking for races to join?

Check out JustRunLah!‘s interactive running events calendar.

Ayala Triangle’s Festival of Lights 2016

Imagine an evening run amidst lasers and millions of LED bulbs!
Imagine an evening run amidst lasers and millions of LED bulbs!

MAKATI CITY – The annual tradition continues as Ayala Triangle Gardens’  “Festival Of Lights” is now in full swing everyday from 6:00 PM to 10:00 PM. The enchanting and gripping light and sound display will run until January 8, 2017.

Ayala Triangle is a popular running hub in the city known as the Philippines’ financial district.  A lot of employees troop there for a quick jog before or after a day’s grind at the office.

Just like last year, the audience will be treated to a random selection among three different sets every thirty minutes.  The show is directed by Voltaire de Jesus and Lito Gumia with musical scoring and arrangement by Jazz Nicholas and Mikey Amistoso of Watusi Manila.

The first medley is inspired by the Fiipino Christmas fiesta with familiar local carols arranged to a fast beat ala the Rio carnival.  The next medley is culled from music of classical and heroic films while the third is all about Disney, a sure treat for the kids and the kids at heart.

An innovation this year is the introduction of LED lights coming from the ground as compared to before when the lights simply hung from the trees.  A smoke machine and laser lights make for added special effects.

img_20161115_184855The Festival of Lights has been cited by no less than travel authority Conde Naste as among the seven Most Spectacular Lights in the world.  Aside from the 20,000-square meter garden, major thoroughfares in the Ayala Center have been decorated with lights and other Christmas paraphernalia while other Ayala Malls throughout the country will have their own lights and sounds shows.

A 56-foot Christmas tree will be erected at The Circuit coupled with a bazaar from November 18 to 20, 2016.  The same venue will host the Makati Inter-High School Chorale competition on December 19.

Meanwhile, daily thanksgiving masses will be held at Ayala Triangle from December 15 to 23 at 6:00 PM.  The Gourmand Market will also set up shop from December 9 to 11 to give the public the chance to savor their gastronomic delights.

The Festival of Lights is presented by Ayala Land with co-presenter Hong Kong Bank (HSBC).  The show is also made possible with the help of MasterCard, Coca-Cola, Sun Life of Canada and Oishi.

Race Review: Great Eastern Women’s Run 2016 [21.1km] (by Sharon)

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Wow! What an amazing race! This year’s GEWR is definitely my most enjoyable run to date – in the 18 short months I’ve been running.  This is the second year I’ve participated in GEWR.  Last year was my first half-marathon (and my second ever race), which I completed with friends. This year, I decided to have another bash at the 21.1km and see if I could improve on my time, which would mean a PB for me.

The Great Eastern Women’s Run is Asia’s biggest women-only running event, comprising of the half marathon and 10km competitive categories, as well as a 5km Fun Run and the popular Princess Dash.  The $65,000 raised will go to The Breast Cancer Foundation and The Women’s Health Research & Education Fund, two very deserving causes.

Although I had all my running gear laid out the night before, I still set my alarm for the unearthly hour of 3.00am.  I barely slept a wink anyway, between the excitement and the nerves! I arrived at the Flyer super early and there were quite a few ladies there waiting for the race pen to open.  To my absolute horror, the portaloos were locked! Only two of them were open and there was quite a long line for each one. Thankfully, after a few panic-stricken minutes, the toilets were opened and near crisis was averted.

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The race pen opened at 4.45am, so I made my way in and was lucky enough to get close enough to the start line, where we could see the Elite runners shoot off at 5.15am.  Wave 1 of the open category flagged off a few minutes later.  I was aiming for a 2:15 finish, hoping to shave 30 minutes off last year’s time.  The weather was lovely and cool too.

I often find it difficult to pace myself on race day.  It’s easy to get caught up in the crowds and go ‘all out’ in the first couple of kilometers.  Not this time. My plan of action was to try and keep up with the 2:15 Pacers. So with eyes on the prize; in my case the mint green balloons, we set off.

The balloon-wielding lovelies that I had the pleasure of running with were Judy, Sally and Xue Yu.  These gorgeous ladies supported and motivated us runners throughout the entire race.

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Photo Credit: Shaowei Tan

I am familiar with the route and so found the first half of the run fairly comfortable and even enjoyable. When we hit 12km, I started to struggle.  I felt like I needed to slow down and walk for a while but I remembered a meme that a friend had sent me the day before which made me smile and keep going. “Run like there’s a hot guy in front of you and a creepy guy behind you!” At 16km, my playlist was starting to irritate me so I took out my earbuds and listened to my own laboured breathing instead.

There were planty of hydration points along the route – I especially loved the ice cold 100 Plus.  Divine!

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Photo Credit: Running Shots (A.C.)

I couldn’t quite believe it when we reached the 19km marker. My calves were screaming and I really, really wanted to stop, but with only 2km to the finish line and my target time within touching distance, I clung on to the Pacers for dear life.

The last km is a bit of a blur but with about 500m to go, I pushed forward for an attempt at a sprint finish – delighted to see my husband and daughter cheering me on as I approached the finish line.  I came in with the unofficial time of 2:11, which I am over the moon with!

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My daughter waiting for me at finish line
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Flying feet finish!

Collected my race medal and finisher’s tee – which I love – and met with my husband and daughter in the race village. The place was buzzing and we had muffins and ice-cream and lots of photos.

Overall, it was another fantastic GEWR race experience and so well organised.  I can’t wait to do it again next year!  Massive shout out to all the fantastic pacers, especially to my three beauts for helping me achieve a new PB, and well done to each and every runner who took part!  #LiveGreat

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Action VS Dreaming VS Complaining

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“Why take any action when you can dream and complain?” That’s probably what some people think of when they hear the word “exercise”. As different as these words have in common with each other, they are also connected in some ways. Without any action, all those dreams and complains will come to naught at the end of the day.

So what are the differences and how can choosing to do either one of them turn our world inside out?

Action

motivation woman success

This is as blatant and straightforward as it can get. Making the effort to take action is about as close as any of us can get to accomplishing anything. When we make the choice to actually get something done, it’s easier for us to attain the results we want. Say you want to lose weight. Taking the action to exercise, keep a clean, healthy diet and abstaining from no-go foods will get you the figure you want at the end of the day. It may be the shortest word among the trio but it is definitely the hardest to do.

Dreaming

Most of us love to dream. We dream about how nice it would be to have a big bank account, an attractive partner, a figure to die for. But, therein lies the problem. It is all just a dream and when you wake up one day, you will realize that nothing has been accomplished and you fall back into that same reality you wanted out of for so long. It’s sad but that’s what a lot of people are doing.

Complaining

This is probably the worst of the lot. Not taking action is already bad enough, and now you got to complain about your own shortcomings too? When you complain about how poor you are, or how fat you are, you are just really telling those around you how much of a failure you are because hey, you can always make the decision to take action to attain your desires but noooo, you choose to complain all about them instead and make yourself feel worse than before.

The top of Rinjani Mt 3,726m Lombok island, Indonesia - August 12, 2012

I think we can all agree that as much as complaining is the worse of two evils, merely dreaming about your desires isn’t the way to go either. It’s good to have a goal in mind but whatever it is, we must always put into action to get what we want. Doing nothing and just lamenting about how difficult it is going to be or how impossible it is is just going to make you look bad and feel worse.

Race Review: Great Eastern Women’s Run 2016 [HM] (by Lingderella)

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LOL! Why didn’t I learn ballet when I was still a kid? At first I didn’t want to run a half marathon in tutu as I thought will be quite “irritating” to run 21km in it but I survived a half marathon in a tutu perfectly fine ? About a week or more before the race day, I tried on the tutu for the first time my entire life, and I think it really look super cute and started to be a little narcissistic in front of the mirror.

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Then I asked Justina and Sabrina to wear tutu with me to the run on the race day and at first I thought they wouldn’t want to but they are ok to wear it ?

img_2487Took the shuttle bus there and reached The race venue very early at 4.15am. So after baggage deposit I head directly to the start pen with Sabrina and Justina. Baggage deposit and baggage collection is great as have no queues at all at least for me ? The elites category were flag off a few minutes later than the actual 5.15am and the rest of us were flag off about five minutes after that. The prizes for the podium winners are always good for these type of big races. First prize for the elite open category is USD8000! Wow! And congrats to Jasmine for coming in first in the closed elite category! Speaking of which now then I remember the first time I met her is also in GEWR. It’s last year when we were both walking to catch the shuttle bus to the race venue and started talking. So race day morning, met Jasmine at the bus stop again also taking the shuttle bus to the race venue, she said my shoe tag is different from hers, but there’s no shoe tag for timing only race bib, it’s the shoe tag for Newton Challenge I have yet to remove ? Yup, only the elites category have shoe tag for timing.

Before the flag off, the emcee was saying something like this is a all female run, so ladies will feel comfortable with no men around to see how sweaty we are. But I love my sweat and I think ladies who sweat are way much hotter than those who don’t sweat at all. I’ve known ladies who don’t “exercise” at all. Anyway, just a additional information on something I read a few weeks back that doing house chores is not considered as exercising. Details I forgotten but sorry ladies, doing house chores is not exercising. And all along I am also very ok with races with men and some more sometimes got eye candy around to ogle at. LOL! ? But this time the guys are so sweet to be around to show support to their mum, wife, girlfriend, someone special but not girlfriend (now then I know some people can have relationships that can be so complicated) and simply friend.

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Like I’m cheered up a lot and really happy to see Eugene somewhere before 10km at a hydration point when I just went to the toilet earlier on because of a tummy upset, not just my tummy is upset I’m upset too that my tummy is upset ?

The route of the half marathon is the usual route same as many of the other runs which I think Organisers really can’t do much changes to make the route more interesting because Singapore is just so small ? And the 100 Plus available at the hydration points is really cold! Love it! And maybe because it’s a all ladies run, I noticed the hydration points are so much “cleaner” than those runs with men. Meow, not trying to imply amything ? But there is really lesser cups thrown on the floor, most ladies will throw their cups properly at the hydration points.

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Photo Credits: Yi Heng

img_2543 I didn’t go to explore the race village at all after the run but just took some photos around and leave for breakfast after that as I’m too slow and Sabrina and Justina have already waited really quite some time for me. As Justina and Sabrina is so much faster than many runners, it’s really fun for them at the race village to take photos at the photo booth and enjoy the food like ice cream and yogurt available for the runners as there is no queue because most runners are still running ?

img_2566 This is really a bad run for me, did my slowest half marathon ever. I should have Did Not Show instead as I am still recovering from flu and cough but I thought it’s not serious enough for me to do poorly but I was wrong. Just after a few km into the run I start to feel a little giddy and started walking or maybe it’s just that my mental strength is too weak.

Somehow the more you look forward or have expectations to some things, the more disappointed you will get when the goal is not reached. Was actually looking forward to this run since months ago and I actually hope I could get a PB because Newton Challenge gave me hope that I can do it. It’s really ok as I think I did what I could and there is always other upcoming runs.

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I just hope nobody will think that I look very unfriendly today because I’m literally “dying” during the run. Turns out that I’m very smiley in the photos at least. I’m struggling to finish the run and I feel like I was drifting myself to the finish line and now I really wonder how did I manage to finish the run. But I did. Still a bad run is not the end of the world ?

[More than 1 week before race]

Woohoo! The long awaited largest women’s run in Asia is finally here again! ? There’s the Princess Dash, 5km, 10km and half marathon category and I participated in the half marathon. Though the Princess Dash category have nothing to do with me, but its part of why I like this run too, after the little Princesses complete the run they get a finisher tiara! So cute right! ? It’s actually also quite meaningful as we can support by donating to the Breast Cancer Foundation and Women’s Health Research and Education Fund and also get a tutu. I don’t think I will wear the tutu and run a half marathon, can be quite hardcore so maybe save the tutu for any future fun runs that I may join, it should be quite cute to wear a tutu and run lah! ? Because its a run commissioned by Great Eastern, its good that we have free insurance covered on the race day as a part of the runner’s entitlement but hope that everyone can stay safe and no need to use the insurance for any claims. What I like best is the official apparels is Adidas again! ? But why is race tee and not race singlet? ? Or improvised, like YOLO Run, since this is a all ladies run, they can gives sports bra right? Imagine how nice it would be if we were given a Adidas sports bra as an entitlement instead! ? It will be good if we were given the option to choose whether we want a race tee or race singlet or let us vote about it at least, just like what Sundown Marathon is doing now is great, let us vote for the design of medal and race singlet ?? And LUCKILy, Compressport is the official Compression but the event tee is not Compressport but Adidas. I do not have any issues with Compressport just that I really have like A LOT of their race singlets already ? And honestly speaking before I started participating in running events just slightly more than a year ago I’ve really never heard of Compressport ? Anyway speaking of brand, how come there isn’t any more Nike run or Adidas run? Heard that few years back there is? Hope the running organisers will consider bringing these runs back. Maybe in future like 10000 years later there may also even be LV run, Coach run, Hermes run and etc? ?

Thank you Justina for helping me to collect the race pack! ? But turns out no matter what I still need to go to the REPC venue to collect the tutu because it was not given together in my race pack. The venue for REPC is at Marina Square and luckily I have a meeting there on Saturday so its not a trip purposely just to go all the way to Marina Square just to collect the tutu. And thank you Sabrina for accompanying me and friends really have some sort of “vibe” of attraction, coincidently we met Justina there and of course must take picturea together at their photo booth for the instant photo ?

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The next day, the last day of REPC was just nice the day of Newton Challenge. The race venue is just nearby so after the run and having our breakfast at Marina Square’s Starbucks, we went and take photos together again at the photo booth but this time is with July and Sabrina ?

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Nowadays many of the running events have photo booths available during the race day and during REPC, I always like these photo booths, they always have cute props uniquely made for the event and the photos can be kept as memories ? And they are really efficient, the soft copies of the pictures we’ve taken at the photo booth is uploaded into albums in their Facebook page, made available to us in just a few days. Really appreciate that! ?

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It’s one of the runs with many freebies given in the race pack. And all the stuff is put inside the sling bag, the sling bag is also quite nice actually and I’m happy to receive it rather than getting the usual drawstring bag or a plastic bag from the other runs ?

When it Rains

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The weather in Penang has not been conducive towards outdoor activities in the last few weeks. Thunderstorms and scary winds were a persistent feature in the daily lives of Penangites, peppered occasionally by blissful sunny day and clear skies.

My usual running spots at the Butterworth Outer Ring Road beach trail and the Universiti Sains Malaysia’s (USM) Minden field had been inundated with water, with the former receiving water from both the high tides and the skies.

I became an expert weather hunter overnight: I grabbed any lapse in the showers to lace up my shoes for any kind of run, depending on the immediate weather condition, rather than the target workouts for the day. I ran on the pavements and sidewalks of my hostel block and on the asphalt roads of the campus and the highway at my hometown to make up for the loss in mileage.

Everything was somewhat on track, with the exception of the long run.

I usually perform all my long runs on grass or soft ground to protect my knees. The current weather turned all fields into mudfests. I have a compulsive dislike for immersing my running shoes in mud. Wet shoes I can tolerate, but never muddy ones.

Skipping my long runs is out of the question, as I am currently training for the 2016 ASICS Penang Bridge International Marathon. So one day, with a heavy heart, I decided to perform a long run at the USM stadium’s track.

The track was teeming with people as I arrived at the track. Coaches, protégés, students and outsiders were all making speedy circumambulations along the loops of the track, either by walking or running. My goal of the day was to run for one hour and 40 minutes.

An acquaintance made his way towards me as I placed my water and isotonic drink at the side of the track. We exchanged greetings and pleasantries, and he asked my plan for the day.

“Hey I just finished my long run too! I did 40 loops around the track in one hour and 30 minutes,” he exclaimed with pride on his face, as I laid out my workout plan.

He then took his leave, and bade me farewell. As I began my run on the outermost loop of the track, my mind betrayed me by asking if I was able to match his pace and distance within the same period.

And so I ran in the twilight, losing all feelings and thoughts, and focusing solely on my form and breathing. Halfway through the workout, an opportunist silently selected me as his pacer, to which I had no choice but to acquiesce to. We both trudged the outer 453-metre loop of the track together, using our footsteps and shadows as a guide to pace and maintain a distance from each other.

When I completed the long run, I saw that I had completed 41 laps within the time that I set for myself. A wave of disappointment crashed in my mind before I caught myself, and to my horror, I found myself assigning an excuse for the “slow” time: my friend is a guy, hence the quicker time.

As I walked back to my hostel that night, I could not help but to reminisce my past life, and all the miles that I have ran in the last four years. I realised that a common denominator in all my activities is that I have never allowed a single excuse to stop me from doing anything in life. Heck, I went out of my way to do a long run on a hard surface as rain is not an excuse to not run. I paced another man, and completed my goal of the day: a long run in the stipulated time.

Why should I undermine myself now?

Featured image: A closeup of sneakers after the Tough Mudder event at Raceway Park on October 20, 2012 in Englishtown, New Jersey. (Photo by Bruce Bennett/Getty Images)

Race Review: Great Eastern Women’s Run 2016 [5 KM] (by Rebekah Ong)

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Great Eastern Women’s Run (GEWR) is an annual run event which caters to female runners of all levels. It is one of the few ALL women run events in Singapore. I have joined the previous editions of the GEWR in 2013 and 2015 and enjoyed every moment of it.

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[2015 GEWR fun moments and memories]

This year is the 11th GEWR event in Singapore and I signed up for the 5km category. Race day is always electric and I’ll write about that in a bit. Below are some of the things that attract me  to join this run event year after year:

runtolivegreat[Photo courtesy from Great Eastern Womens Run Website] Meaningful #RuntoLiveGreat Program – As with other years, this year is no different, the #RuntoLiveGreat Program is in its third year. Its main aim is to help first time runners to take their first step towards healthier and better living. What’s also interesting about this program is that its participant will receive an GEWR exclusive ‘#RuntoLiveGreat’ starter kit and a customised exercise plan. GEWR also organise various lead up training sessions which eventually will help them complete their run on race day.

Too bad I’m not a first time participant to GEWR and most of my friends have participated in this event before, but nonetheless, it is a good concept and it’s definitely a good stepping stone for first timers. Even if I don’t join this program, normal participants can still sign up for the various lead up run activities like kickboxing, training run sessions, cooking class etc. for a small fee.

Awesome Race Goodie Pack – This year race pack design is super cute! It’s a small sling shoe bag filled with goodies from the various sponsors! Check out my photo below! Now who wouldn’t be enticed!?

The only feedback that I have about this year race pack is the design of the race tee. It is really similar to last year memento tee with a few design tweeks like the 3 stripes at the top instead of the side and the material more breathable to allow air to flow through easier.

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Don a Tutu for a good cause – There’s also a charity factor for the GEWR. This year the GEWR is privileged to support the Breast Cancer Foundation and Women’s Health Research and Education Fund. Participants can pledge a minimum donation of S$5 and receive a tutu. Participants are encouraged to wear their tutu on race day to support the charity of their choice and there are contests with attractive prizes to be won for the top 10 Most Creative Tutus. I did this last year but this year I did not.

Fun & Interesting Race Pack Collection – Though I had the help of my friend to collect my race pack on  my behalf, she told me that there were lots of photo booths with props and you can get your photo printed, every participant were given a sunflower, lots of vendors were there promoting their stuff etc. Most importantly, the queues moved fast and race packs were given out in a systematic manner.

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There were also Facebook Contest being held in conjunction at the REPC for the participants who were collecting their race packs. These contest help make things more interesting! I gotta give the organiser for promoting this run event really well on social media platforms.

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[Photo courtesy from Great Eastern Womens Run Facebook Account]

RACE DAY

I met my friends at City Hall MRT station and walked over to the float! We had all decided to meet by 06:45 hrs as that would give us ample time to walk to the race site and take photos around the race area. My friend, Cheng Yee & I had decided that we would not wear this year event tee but instead, we would wear our recently purchased “Don’t Quit”  tee just for the fun of it.  Being ladies, we just love the “matchy matchy” look  🙂

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PRE-RACE

When we arrived at the race site, we were surprised to see sooo many ladies out in full force for this event! We could also see the gorgeous sunrise that is happening in the distance. We took photos around the area before using the toilets and depositing our bags. There were ample portable toilets around so there were no snaking queues or long waiting time. Bag deposit and retrieval was fast and efficient.

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My group proceeded to the START pen area which was situated near the Singapore Flyer. We had to ask one of the volunteers there as we were not too sure where the START point would be. One feedback that I have would be for the organisers to place signage to guide the participants to the START pen area. Yes there was a map that showed us the layout of where the START & FINISH points are but signages help better with facilitation of direction.

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One thing I liked about what the organisers did before the race start was placing a hydration point near the START Pen. This is helpful as sometimes you do feel thirsty and want to get a drink before starting.

RACE START

As mentioned earlier, this year, I signed up for the 5km category and the flag-off was at 07:30 hrs. We only managed to get flagged off in the 3rd wave but thankfully the weather was not hot which made the workout nice.

The route was a familiar but challenging one.  We ran past the F1 pit building towards Nicoll Highway, u-turned back via the Kallang Basin, passing the F1 pit building again before crossing the FINISH line. The difficult part was after Nicoll Highway somewhere after the 2km mark, there were these tunnels which had a very steep gradient which I had to scale not once but twice!! I could already feel myself getting tiring out and had to walk a bit before picking up my pace again. Distance markers were sufficient making it for us to know how long more we had left.

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[Photo courtesy from Great Eastern Womens Run Website]

Hydration points were sufficiently place along the route but they were really packed with runners trying to get a drink. I guess maybe the length of the stations were not as long as other events. My friends CY & Kalsom said that they had to wait for sometime before getting their drinks as the drinks were not poured fast enough.

POST RACE

I managed to finish the race in  35 mins (Unofficial Timing). Collection of after race entitlements were good which included a can of 100 Plus, F&N Ice Mountain Sparkling Water infused with Grapefruit, banana and not forgetting my finishers medal! The collection area was very well-organised and clearly labelled so that participants know which lane to follow after they have crossed the FINISH line.

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After I’ve collected my runner entitlements, I headed out to wait for my friends, it was really crowded. After everyone had returned, we had decided to check out the race site to check out the activities that were going on there. There were lots of vendors selling various products and offering some freebies like drinks, ice-cream etc. to entice the participants. There was also a mass Zumba session happening for the ladies. It was a very vibrant race village, just a tad too crowded.

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Overall. I had a fun time at this year GEWR! It was super organised and well executed! Big thanks to the organisers on doing a fantastic job! I’m definitely looking forward to next years event and who knows I might actually sign up to do my first 21km then. Super love this year 21km Finishers Tee but till then, great job ladies!!! Congrats on finishing your race regardless which category! Let’s all #LearnToLiveGreat & #LearnToFeelGreat!

The ‘Running’ Word Cloud – Results

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A few weeks ago, we asked you a simple question:

What are the first words that come to your mind when you think about running?

We collected a total of 1,950 words (738 of which were uniquely different) coming from 875 users. We drew all words after weighing their size* by frequency to make our own word cloud, which we are happy to share with you in two different formats:

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* Note that for the purposes of drawing within the outlining shape, sizing has been slighly adjusted.

The most popular words were “Health / Healthy”, “Sweat”, “Pace / Speed” and “Fun”, and the frequency distribution is shown below:

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If you are interested in more statistics, check out the survey we did last year about Singapore’s Running Scene.

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6 Ways Running Improves Your Health and Wellness

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Everyone knows the good that running regularly can do to you. And it really doesn’t matter when you run and where you run. As long as you are moving your feet and doing it at least 3 to 4 times weekly, you are in good shape.

Besides it being relatively a cheap sport (cheap because you don’t have to pay for a gym membership or exercise classes), it can also be done any time and any where you like. So then what are the health benefits of running?

1. Keeps your heart and lungs strong

When you run, you work your entire body and your heart and lungs are pushed to its limits. You ensure that your arteries are kept unblocked and your stamina is improved as your heart learns to pump more blood faster around your body and your lungs are able to hold out for longer distances.

2. You lose weight

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Photo credit: 123RF.com

Obviously, if you run regularly, you start losing the fat in the entirety of your body. If you have noticed, runners are usually a very slim bunch. The longer the distance you cover in one run, the more calpries you burn and the better you will look physically.

3. Your bowels work better

As much as consuming lots of fibre works well for your regular bowel movements, running also somehow does the trick. When your body is constantly being worked out rather strenuously, it regulates everything function in our body, including our intestines and thus our bowels. This is very crucial for weight loss and also the general health of our body.

4. Better appetite

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It sounds oxymoronic to say that you will have better appetite and yet still lose weight (sounds like a dream for anyone!), but running really does this to you. You will be able to eat better and also develop a taste for food that is healthy and good for you. Surprising, but true.

5. Reduced stress and tension

Many people run at the end of the day to rid themselves of the stresses of the busy work day. This will also aid in better sleep which will result in more energy to start the new day afresh. Stress and anxiety are often at the root of many illnesses, so minimizing these goes a long way in improving your overall health and wellness long term.

6. Your skin and hair will glow

Credit: 123RF.com
Photo credit: 123RF.com

Healthy skin, nails, and hair are another good thing that comes from regularly running. When you sweat, you detox the nasty stuff from your body and because of that, you will glow physically. Nothing beats having a svelte figure complete with clear skin, beautiful nails and hair, especially when you are going on a date or a night out.

Philippines Host International Sport Pedagogy Conference

PHILIPPINE SPORTS will receive a major shot in the arm with the staging of the 2016 International Conference on Sport Pedagogy, Health and Wellness this coming November 18 to 20 at the Celebrity Sports Plaza in Quezon City and at the nearby University of the Philippines-Diliman.  The event is made possible by the Sport Management Council of the Philippines (SportPhil) and present by MILO.

A total of 27 international and Filipino experts are scheduled to deliver lectures throughout the conference coupled with 63 research presentations and culminating with practical applications on the final day.  “This conference has been planned for the last four years in order for our local educators to learn the latest developments in their field right here instead of going abroad,” said Dean Ronualdo Dizer of the UP College of Human Kinetics.

For her part, SportPhil founder Geraldine Go-Bernardo looks forward to teaching the teachers.  “We want PE to be just as important as the other subjects in the curriculum,” said Go-Bernardo, herself a former member of the national Dragon Boat team.

The conference has drawn the support of the Philippine Sports Commission, Department of Health, Department of Tourism and the Commission on Higher Education. The recent media launch was hosted by Wolfgang’s Steakhouse at Resorts World of Raymond Magdaluyo, who aside from running restaurants in an active multisport athlete and organizers triathlons, duathlons and similar events.

The PSC was represented by Atty.Carlo Abarquez who lauded the organizers as the conference will go a long way in their grassroots sports programs.  Chairman William “Butch” Ramirez will personally attend the conference accompanied by 50 national coaches.

MILO Sports Executive Robbie de Vera recalled their “One Child, One Sport” campaign launched in 2014 making the conference very timely.  “Up to this day, we continue to advocate that active children are active learners,” said de Vera of the continuing campaign.

For online registration and more information and complete roster of speakers and presentations, please visit www.peplus.ph.  Social media users may also visit and like Official NCSP Facebook Page.

Top 8 Obstacle Racing Tips For Our Fellow Spartans

Are you ready for the Spartan Revolution? Only an hour’s ride away from Singapore, Bintan Island is the ideal getaway for you and your family. With its picture-perfect beachfront, it’s no wonder why it’s a favourite among holiday go-ers. Come get your #beastmodeon and complete your #roadtotrifecta this 19th and 20th November 2016. Bring your family along to spectate this epic race. It’s going to be the run-cation of the year – Spartan Bintan Beast!

Here are our 8 tips to help you get ready for your big day! Bear in mind to master the burpees. If you aren’t already aware of the rules of the game, you’ve got to drop down and hammer out 30 burpees for every obstacle you fail. Failing 5 obstacles means a gruesome 150 burpees! You need upperbody strength for almost everything – monkey bars, walls, hercules hoist! Crunch out those pushups and pullups! And in case you haven’t notice, you’re going to be running quite a distance – for the beast a half marathon. Do not forget to train your endurance – do interval training! Fuel yourself well to make sure you have enough energy to get yourself to the finish line. Sometimes, brute strength is not enough. Master the wall scaling and rope climbing techniques! Gear up, buddy up, challenge yourself, and have fun!

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10% OFF Spartan Beast Bintan 2016

Spartan Beast runner, enjoy 10% OFF – Use promo code: BEASTJRL2016 during check-out to enjoy the discount.

20% OFF Spartan Sprint Bintan 2016

Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah! subscribers with a discount of 20%! Use promo code: JRLSPRINT2016 during check-out to claim the special price.

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How To Make Running A Habit

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You’ve done it! You finally started running. Now, it’s the next step, making running a habit. Here are steps to make this sport a lifestyle and not be one of those one-timers.

1. Evaluate your commitment level and schedule availability.

Set the important priorities and those that you can forego for running. Know how much time do you have to run.

2. Schedule your runs.

Before each week, plan the days and time of your runs. I suggest doing it at least 3 times a week, preferably with rest days in between.

plan go running calendar

3. Make this a routine for at least 3 months.

Consistency is most important and studies shows that it takes 66 days for a behavior to become a habit. Make it 90 days.

4. Find time for make up runs.

If you missed a scheduled run, make sure you replace it immediately. Foregoing even 1 run leads to a bad habit. Next thing you know, you’ve already missed a week.

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5. Enjoy!

Running is a repititive sport so losing fun will come. Make sure you enjoy the journey and find ways to motivate yourself. Treat yourself, run with friends, make a diary, share your stories or use social media. Anything that would make run more.