Race Review: Men’s Health Urbanathlon 2016 (by ‘red3’)

By

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March 31, 2016

Whilst the 2015 Urbanathlon didn’t end well for me, what with a fractured talus bone and torn ligament 200m from the finish line, it didn’t deter me from returning in 2016.

11021056_10152842172678585_4598119766551351247_n — Not quite the end I was looking for.

Right up till the last obstacle, I was having a ball with John keeping me company throughout it all. The injury was just sheer bad luck for me, that took several months of healing, followed by endless physio sessions. However, it took me no time to register again for the 2016 edition, and with the usual level of excitement we joined the Urbanathletes for another round of climbing, running, crawling and everything else in between.

Somewhere in my cleverness I suggested we take a seat instead of wait near the pen not thinking how many athletes have joined the event and how many waves will take-off before we get our turn. We ended up in wave 13 and started 33min after gun time. We won’t be doing that again.

Starting-off pretty well we reached the Tanjong Rhu condos to be met with our first obstacle. A 6′ foot wall, followed by a sloped wall, followed by what had to be an 8′ foot tall wall.

The distances between each wall were quite narrow. We had to ask others to move out of the way so we could get off the top of the first and second walls. It also diminished the momentum needed to sprint up the wall. Given that John had to hoist me over the first one and pulled up the second, when I saw the third one, I just said “no way, see you around the corner”.

Sporting a bicep tendon injury from a gym workout limited my ability to rely on my upper body for this obstacle and the forthcoming ones.

As we rounded Tanjong Rhu, I expected to run towards the Marina Barrage but the route was altered from 2015 and found ourselves beneath Benjamin Sheares Bridge for Obstacle 2: Side Walk. Reasonably easy at the start once I hosted myself up. With each section the setup changed and became more reliant on core strength and balance. The last section had my hands and feet only a mere 20cm apart making my body top heavy. I was quite worried that I would topple over and land on my head. So, I tightened my body, hung on for dear life and crawled to the end.

John being naturally athletic found it easier and figured walking as if on a balance beam would be quicker and easier than my approach not realising how wobbly the frame was.

From here we had to climb 5 storeys of stairs onto the bridge. I absolutely hate stairs as I inevitably end up completely out of breath. It was worth it though just to absorb the views of Gardens by the Bay, Marina Bay Sands, Marina Barrage, Singapore Flyer and the bay area.

Descending the bridge we came across Obstacle 3: Swinging Fortunes. They were swinging alright. Climbing up on the truss and swinging like a monkey was definitely not for most girls. Fully reliant on upper body strength, I took one look at it and said to John, “I’ll be on the other side taking photos”. He made this obstacle look easy although he said it was tough holding onto the thin rods. Even with gym gloves the rods were slippery.

And then there were some more stairs and incline running on Bayfront Bridge towards Marina Bay Sands promenade. From here it was km after km of running with no further obstacles for about 4km. Not particularly interesting and by the time I reached the 8km mark I’ve had enough. With my energy bank emptied we ended up walking actually I think more like trudging.

We ended up so slow that when I wanted to give way to a cyclist to pass us he said “It’s Ok, I’m the tail cyclist”. With shock-horror on my face intermingled with amusement I asked “What?! Are you saying we are the last ones?”, “Yes” he replied. Well I’ve never brought up the rear in a race before.

The upside to being at the end is that you get the obstacles all to yourself. It was like our own private playground. By this time we just chose to have fun and maybe even pass the two participants strolling before us and then we won’t be last anymore.

When we reached Obstacle 7: The Network we caught up to a few other racers. This one was my favourite last year and again this year. Having fun on these wobbly ropes was quickly altered when I had to climb even more stairs around 13km mark. By this stage I promptly sat down and cursed and somewhere along the way I heard John babbling something about a Vertical Challenge race. I think I sneered at him as I hauled myself up and realised that clearly my legs need strengthening. Maybe I should start with the stairs in my condo. I’ve got 30 floors to work with. I’ll think about it.

Perhaps my least favorite was Obstacle 8: Metcon Madness with its 4 stations of cross-fit exercises. I didn’t find it interesting. I can go to the gym for these exercises rather than pay for it in an obstacle race. I hope it won’t be there in the 2017 edition.

10 sets of dumbell overhead swing weighing 10kg

10 sets overhead squat lifting 10kg barbell

As we reached the last obstacle, the Flying Fox, we were given the option to skip it which we did for several reasons. One, we didn’t want to wait 20min in the blazing sun for our turn; two, holding onto a rope with an injured arm was not a good idea; and three, mostly we just didn’t want to get soaked landing in a pool of water especially since the Singha beer tent was beckoning. We had our priorities straight.

Since we couldn’t enjoy the after race offerings last year, we made sure we did so this year sweaty rather than wet.

After a measly 2:50hrs (yeah super slow right?) we reached the end and I’m happy to say injury free. We met some nice blokes from the UK and Canada as we huddled under the umbrella in the Singha beer enclosure. We downed a couple of cans before breakfast and had a great yarn.

Overall, another nice event and we’ll be back for 2017. Hopefully, stronger and fitter this time. You could say we are hooked.

Cheers.

Unidentified Haze in Singapore – What Now?

By

Shereen

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March 31, 2016

Since Sunday, our fellow Singaporeans have called into Mediacorp about a transient smoke screen blanketed over Singapore. The ASEAN Specialised Meteorological Centre put up a regional haze map yesterday (29 March) at 7.30pm, identifying hotspots in Vietnam, Laos, Cambodia and Brunei as well.

This sounds like our nightmare recreated on a larger scale. Why is the haze happening? Isn’t it the wrong time of the year? NEA spokesperson commented that “transboundary smoke haze from forest and peat fires in the region” may be a possible cause, but the real cause of such smells cannot be confirmed yet due to their “transient nature” (Source).

What now?

The biggest concern for our avid local runners is going to be how you can get in your daily sweat session? However, runners often forget that there are other ways to build strength and aerobic fitness. They often neglect other muscle groups too. This would instead be a great opportunity to do the following workout!

High Knees

Lift your knees up to hip height. Swing your hands for momentum. When you land, touch the ground with the balls of your feet. This motion is a full lower body workout, especially for your calves. Having strong calves help you move faster and go uphill stronger. They’re often neglected in isolated exercises, but they’re also so important that when you train other muscle groups you train your calves too. With the haze, high knees can get your heart rate up for your daily cardio fix too!

Lunges

These train your leg strength and balance. As unilateral exercises (in which you work one side more than the other), they require your mind and body to respond accordingly so that you don’t topple over. If you want to add power, do jump squats instead.

Planks

Tighten your core. Specifically, you should clench your fist and squeeze your core muscles. Hold there for 30s, or you can start by holding for the last 10s of your set. A strong core helps to support your upper body when you’re pounding away at a marathon. There are variations you can do too!

Best way to get these in is by working it into a high intensity circuit training. It gets your heart rate up, metabolic rate up and also trains those fast twitch muscles (which endurance runners most easily forget).

So haze? Don’t fret!

Infographic: 4 Ways To Stay Unfazed With The Haze

Jurong Lake: The Past, The Present, The Future

By

Shu

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March 30, 2016

Some of us may remember the times we used to celebrate Mid-Autumn Festivals at Chinese Garden with the enchanting light displays on the lake. In fact, the iconic Pagoda Twins is also situated in Chinese Garden and has been a favourite among photographers who visit Jurong Lake. Just across the Bai Hong Qiao (White Rainbow Bridge), you can also connect to the Japanese Garden which is known for its calming and peaceful surroundings.

Lanterns for the mid autumn festival at Chinese gardens in Singapore | Photo credits: Feed Me Travel

Bai Hong Qiao | Photo credits: Zhiyong (March 29, 2014)

With its beautiful natural sceneries and unique architectures, it is not rare to spot people running or taking a stroll around the perimeter of the Jurong Lake Park. Tai chi groups can also be spotted early in the morning, and kids at the six different play zones at the children’s playground. Overlooking the tranquil waters with occasional dragon boaters and kayakers, Jurong Lake Park is undoubtedly a favourite haunt for the nearby residents.

The Future of Jurong Lake

Coming the next few years and set to be completed by 2020, Jurong Lake will be seeing some major changes. To be known as Jurong Lake Gardens, the park intends to integrate with the whole of Jurong Lake District, incorporating ideas for green roofs and landscape terraces. The development of Jurong Lake Gardens will also complement Jurong Gateway, the commercial hub of the Jurong Lake District.

jurong-lake-gardens-west — Families can look forward to more water play areas. | Artist’s Impression: NParks

In essence, this means that Jurong Lake Park will become a park that connects the whole of Jurong District, serving as a recreational hub for people who live and work in the area.

While new developments often bring in concerns of disturbance to the natural landscape, the Jurong Lake Park will be developed to retain the tranquillity of the area, and improve the ways visitors can enjoy nature, greenery and lakeside views.

jurong-lake-gardens-3-data — Visitors can stroll along a boardwalk that brings them close to nature and observe birds feeding at the water’s edge. | Artist’s Impression: NParks

Besides planting more trees, there will be a greater variety of trees including the types of flowers, and more spaces for recreational activities. Water sports lovers can also expect new community lifestyle and water sports facility. We can expect the new Jurong Lake Gardens to be a beautiful and exciting park for everyone.

How to Conquer Your First 10K

By

Shereen

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March 30, 2016

half marathon runner — Photo Credit: Pop Sugar

Registering yourself for a distance like this probably comes with some mixed feelings. It’s exhilarating to feel like you’re putting yourself out there for a new challenge. Yet, it can also be intimidating to think about how 10K is twice the distance of your last 5K and 4 times longer than your 2.4K at NAPFA.

Fret not – we’re here to walk you through conquering your first 10K!

First mistake: Starting out too fast

Photo credit: Men's Journal — Photo credit: Men’s Journal

Precisely because we’re used to shorter distances, we tend to overestimate the pace needed. We start out too fast, build up a ton of lactic acid in our muscles and crash for the next half of the distance. Instead, we want you to work on a pace that is 30s slower than what you typically do. Then, gradually increase your pace over time if you feel energetic and are still going strong. It’d help if you got yourself tracking Apps.

Second mistake: Skipping pre-race meal

When we do shorter distances and are done within 1 hour, it’s okay to not eat before your runs. However, for longer runs, your muscle glycogens would be depleted more than usual. You’d need to take in some carbs before to support this extra work. Especially since most runs are in the morning, your body has already used up most of the energy stores to basically, keep you alive through the night. So have a good breakfast! It perks you up before the race too. If you’re afraid that you’d end up with queasy stomachs during the race, try having them 45 minutes to 1 hour before the race.

Third mistake: Forgetting to enjoy!

We can get so caught up with trying not to screw up. Or we get so afraid about being bored to pack our playlist with music and remain plugged in throughout the race (I did!). The sweet race experience comes from the scenery, the fellow runners and enthusiastic volunteers, and of course, counting down to the next hydration point.

It’s about being completely involved in the race that would give you the full running experience. When you’re waiting at the starting line, be ready to give it your mind, sweat, your all. If you need to slow down, it’s okay. If you need to walk, it’s alright too. What we want is for you to finish and finish happy.

You Need All 3 to Succeed – Food, Sleep and Exercise

By

Shereen

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March 29, 2016

Let’s do a quick poll.

How many of you:

Do you frequently feel bloated and uncomfortable? Or are you perpetually hungry, even though you have only just eaten?
Are you getting at least 7 hours of sleep per day?
Are you exercising for around 150 minutes per week?

If you’re answering no for at least one of the above question, you’re not allowing yourself to perform at your maximum potential.

It’s natural for runners to think that they’ve ran off those calories, and that they are entitled to a heavy bowl of Laksa. It’s also common for university students to contest at being the “best night owl.” But really, missing out on your part of your nutrition, rest and physical activity can contribute to overall reduction in wellbeing.

Food

The amount of calories one needs to take in is highly individual. It is also troublesome and unsatisfying to have to count calories. (There are better ways to keep track of your food intake). You’d want to just enjoy your hot dinner without having to worry about feeling sluggish and groggy.

What we’d suggest is to opt for healthier options such as brown rice instead of white rice, and wholemeal sandwich instead of a burrito. Order milo kosong or kopi-o kosong instead of the usual creamer and sugar-filled drinks. Do you know how much sugar there are in those?! If you feel hungry in between meals, have a small cup of fruits or milk. It’s okay to eat more frequently, especially if you exercise rather frequently. Most importantly, drink lots of water.

Sleep

You need at least 7 hours of sleep. There is such a thing has sleeping too much. What we would recommend is having a consistent sleep cycle. Get your body ready for rest at roughly the same time everyday. Switch off all lights and distractions (including your phone!). Then, stretch out on your bed and take a few deep breathes. If you’re the kind to have a very, very busy mind, you could prepare a small notebook beside your bed to jot down outstanding tasks that are bothering you. This way, you can be assured that you won’t forget them tomorrow!

Exercise

You don’t need to be a triathlete or ultramarathoner to be considered healthy. In fact, those who go all out, all day might be neglecting rest days too much that it becomes unhealthy. Health Promotion Board recommends at least 150 minutes of moderate intensity exercise per week. You should do a mixture of cardio (e.g. jogging, swimming, cycling) and strength training. Especially for our Singaporean workforce, who spends a lot of time at their desk, moving about would help reduce chronic back pain and rounded shoulders. If you’re just starting out, going for a 2.5KM or 5KM race is already fantastic! We even have tips on how to conquer your first 5KM race.

Whether you’re a student trying to get past finals this sem or a corporate success trying to get another promotion, these 3 are the very foundations to success. Don’t scrimp on any!

Checked off more than 5? You are addicted.

By

Shereen

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March 28, 2016

1. Your wardrobe is dri-fit.

We agree. It’s the most convenient and useful piece of clothing. All those day-to-evening fashion statements should start including dri-fit. Sometimes, we even try to wear a black dri-fit shirt and convince yourself that if you stand really far, it would look like a classy velvet dress. At the very least, other equally obsessed runners in the room would agree.

2. You know a 100 Apps and tracker devices to monitor your workout.

There’s one for nutrition. Hopefully, Lor Mee is going to be legitimate entry in that one. There’s also another that syncs up to your Polar heart rate belt and yet another maybe for the step tracker tied to your shoes. It is probably as inconvenient as it sounds, but accuracy is key. It’s everything, really. How else should I know if I’m on track for a sub-4 hour marathon?

3. Your diary has “long run” scheduled as importantly as a meeting.

If your friends ask for a Friday night party followed by Saturday lounge movie marathon, that’s great. But all that needs to happen after your weekend long run. It’s not something you can reschedule, cut short, or consider removing. Oh the horror, of course not! It’s as important as your boss calling you in for a meeting.

4. You know every lingo possible.

PB, reps, sets, 75% HRmax,… Basically every short forms (or long forms or other cultural variations) are known to you. That’s your language. You could even remove all the connecting words in between. Like “26.2 miles PB?” and you’ve conveyed everything you had planned to. Somehow, you can even decipher those complicated marketing languages such as “moisture wicking,” “seamless technology,” “performance enhancer” and what not. To everyone else, it’s just going to say “shirt for exercise.”

5. You measure how far your office is to your home by the average running distance.

Probably every other obsessed runner: I know the distance from Clementi to Bukit Batok MRT might be about 7-8 KM so it takes roughly an hour to get there. You probably could take the PIE (Tuas) down but I’m not sure.

6. You’re convinced the world hates you when it starts raining before you run.

It’s ridiculous. Every self-help book and normal logical person would be able to tell you NO, that the rain is a result of condensation and the accumulation of cloud droplets. But all these get thrown out of the window when the weather has ungraciously disrupted your training schedule. You know what, you’re just going to go out and prove to the world who’s boss.

7. You think it is a necessity for everyone to exercise.

It’s not a good to have habit for people to be getting in at least 10KM after work. It is a must. They need this run to remove the toxins in their body, to strengthen their hearts and improve bone strength. It is basically VITAL to survival.

If you’ve checked off 5 of them, YOU’RE OFFICIALLY ADDICTED! Welcome to the brighter side (where we also think that exercising obsessively is the right way to go).

Gei Gei Running Club Overseas Coney Island Run

By

Lingderella

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March 27, 2016

Photo credits for featured photo: Mr Kok Wan See (Running Shots)

Went to a running event organised by Gei Gei Running Club, this is my second run with them and I really enjoyed myself for both runs. And hopefully they will have more runs coming up and hopefully all their upcoming running events I may be able to attend 😊

Although is a torture to pull myself out of bed early in the morning on weekends, but I would rather wake up early than become a roast oink oink(although my skin tone already shows that I’m very roasted but I shall not further roast myself 😂)

This time, we run from Punggol Waterfront to Coney Island and back. The dress theme of this run is tourist and cabin crew, and it’s pretty cool that some people super effort to dress up and go.

And I must really say that the event organisers sibeh effort, it is a run that there is no entry fees, but they provide very good after run refreshments for the runners! Really really appreciate it! And what I love most is the creativity and the design of the running bibs for the runners, it’s in the format of the passport. Although is not a must to wear it and a few people did not put it on but I think it’s too cute that I have to wear it 😆

When the organisers announced that we will be going on a slow run I was super happy as I’m suffering from body aches from my pole fitness class yesterday (I call it pole fitness because it’s more of a fitness than dance, try climbing up a pole or hook yourself upside down on it is not easy) but then I felt kena ‘cheated’, apparently our definition and understanding of the word ‘slow’ is different 😂 Had a tough time chasing. The route is estimated to be 10km but I don’t hero because I got pole fitness practice the next day so I waited outside the east entrance of Coney Island while the rest ran in for a short loop, I only ran 9km as shown on my Nike running app. Can’t bare to splurge on a GPS fitness watch yet unless JRL wanna sponsor me or can let me win one in a contest 😋

Luckily I got a fellow runner accompanying me to run the last few km if not I can imagine myself walking. It is nice to go running events because you get to meet new people. Also the power of social media is huge, saw many Runstagrammers for the first time but I just feels like I’ve known them for a long time, we support each other through words of encouragement on Instagram 😊

And runners who runs together eats together! We run to eat and we eat to run 😁

Yesterday attended a running clinic held by JRL academy’s Mr Lexus Tan. It’s really good! Which makes me really think hard on what he says: Running is not just putting on your shoes and run. I’m quite amazed that I actually will attend this type of running clinic, I don’t see myself as a hardcore runner but a leisure runner. I’ve learnt a lot in this running clinic but learning and doing it is different thing. Learnt about what type of shoes is suitable for running on different landscape and distance, the different running techniques and strength conditioning.

Soapy Disaster At A Qingyuan Marathon With Thousands Injured

By

Shu

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March 26, 2016

Upon crossing the finishing line at the Qingyuan marathon, many of the Chinese runners bite into what they thought was an energy bar. It turns out that the athletes had gotten themselves a mouthful of fruit-perfumed moisturising soap.

A spokesman for the organizers told the Qingyuan Daily that their original intention was for runners to be able to go home and take a comfortable shower after the race. The spokesman added that the organizers regretted that the product was not labelled in Chinese. In fact, out of all the complimentary items in the gift bag, the imported soap was the most expensive one.

Photos posted online by race participants show the packages of soap were decorated with an image of succulent grapes, along with the words “fruity soap” and “extra moisturizer” written in English.

“The package of the soaps are indeed like food package. It is our mistake of negligence,” said one of the event hosts.

On the other hand, thousands of people were injured while running the same marathon on last Sunday in Qingyuan. According to local newspaper Qingyuan Daily, medical workers performed first aid on participants more than 12,000 times, treating 10,000 muscle spasms and 1,700 sprains. Ambulances were called in 23 times and 17 people were hospitalized, including five in critical condition.

While those are big numbers considering the scale of the event was only 20,000 participants, a spokesman for the Qingyuan marathon declined to comment beyond praising the work of medical personnel. “If they performed 12,000 treatments in five hours, I think this is quite an accomplishment,” the spokesman said.

Local governments like to host marathons because they can bring cities prestige as well as tourist dollars and official funding. In 2011, the city of Lanzhou received 400 million yuan ($61 million) from Gansu provincial authorities to revamp its roads ahead of its first marathon (China News Service).

The races can also be big business for the firms that organize them: In its interim report in 2015, Wisdom Sports Group, a Hong-Kong listed company that specializes in hosting athletic events in mainland China, said it raked in 66.9 million yuan (US$10 million) gross profit in the first six months of last year from running events, posting a 62.6% gross margin.

But the marathon craze has also been marked by grave mishaps as inexperienced organizers scramble to host races – and inexperienced runners enthusiastically sign up to race them – with experts increasingly worried about flaws in race management and participants’ poor knowledge of their own health conditions.

For instance, five participants died while running in Chinese marathons in 2015, according to a Chinese media tally.

As China’s economy develops, authorities are racing ahead with their efforts to promote long-distance running – but this disaster in Qingyuan, China has raised questions over whether China is pushing forward at too quick a pace.

(WSJ)

Featured photo credits: @jc_cheung1993

Race Review: Alor Setar Half Marathon 2016 (by Dropthepoptart)

By

Dropthepoptart

-

March 26, 2016

(Hi guys! Before I start-off my short and first review for 2016, I wanna wished all JRL readers a HAPPY NEW YEAR!!! I know it’s like into 3 months-late but as most of you know I only blog on overseas running event.)

Pre-race

Departure + Arrival: I took a coach (Starmart Express) which departs SG ( Golden Mike Tower). Yes, since Alor Setar is located in the Northern most state of Malaysia (before Perlis), bus journey took around 9 hours. Excruciatingly long but ironically, it felt fast as I spend most people f the time sleeping. After arrival at The Shahab Perdana Bus Terminal, it was another 3km+ walk for me to the city itself before I could crash into my motel.
REPC: Simple and convient. Located outside the Bowling alley in Aman Central Mall. Not too hard to find and it wasn’t congested with other unnecessary booth.
Entitlement: Race shirt. Bib. Simple. There’s no need for unwanted (and often, useless coupon)

Race shirt. Photo courtesy: Official Event FB page.

Race day

Race venue was located at the base of Alor Setar Tower – just a two minute walk away from my motel. Turnout wasn’t huge but it was good enough although majority were Malaysians (was expecting too see international participants). Smooth flag-off.

12728842_1745437659018566_232746422820089175_n — Race route for HM. Photo Courtesy: Official Event FB page.

Race route was basically one giant loop around the city. It wasn’t the most picturesque route but the sights of the rural urban environment and the city landmark was refreshing (to me at least).

Me. Photo courtesy: ActionPix MALAYSIA FB page

Water point were spread out evenly. But to be honest, the first water point was the only one that’s legit. As the distance progresses, the “water” point although sufficient, was nothing more than isotonics and soft drink station (lemon tea). Yes, hydration issue was a BIG thumbs down but there’s still something to drink (it’s not thirst quenching however).

On the bright side, sponging stations were adequate. Surau (prayer point) for Muslims runners were spot on. To add on, the traffic marshalls did a fantastic job. Overall, the logistics passed.

Performance aspect – It was a painful experience for me throughout the race. A week prior to the race, I torn my lower back muscles after a session of Les Mills BodyStep® at the gym. I even considered pulling out of the race.

I was lucky enough that the pain subsides after a few days, and being adamant, I still decided to continue with the plan. In the end, I still managed a sub 3 finish despite having to break into walks at certain point.

Finisher Entitlement

I’ll let the pictures do the talking.

Finisher shirt. Photo courtesy: Official Event FB page.

It was worth the trip.

Stay tune folks.

(Review was written on a tablet. Pardon any errors made.)

Race Review: ZoooM 5K 2016 (by Supertramp)

By

Supertramp

-

March 26, 2016

Last year while new to running, decided to give trail running a shot. So when Zooom 5K (Only realised it had 3 ‘O’s in the ZoooM this morning) came up, I duly registered for it. It was supposed to have been my first trail run (albeit only for 3km) but I had actually experienced the Green Corridor since.

BIB collection can be done on the race day itself or the day before, which was when I collected. The rest of the race pack are to be collected after the run instead, which is something unique as compared to other runs.

A rather peaceful event site

Pre-run Ritual: Photo with Chee Beng and Justina (image credit: Justina)

Race day collection of BIBs by other runners went on rather well for my friends who were there as well. We were given a short route brief by the event organiser, Ben, before we made our way to the starting line shortly before 0730hrs and at 0730hrs sharp, off we went.

Off we go! (image credit: Wilson Ong)

The route itself was quite straightforward and I was told later that is actually the standard cross country route used by schools. We ran through about 3km of trails, which was pretty dry considering it might have rained there yesterday, before turning towards Lornie Road where we ran the last 2km. This being just a 5km route, so there was only 1 hydration station near the 3.5km mark which was fine. Shortly after, I ended my run at the Starting turned Finishing point, collected my race pack, and that was it.

Race pack courtesy of Chiu Ping as I had eaten my Mamee before photo taken 😛

Giant medal

Overall the race experience was pretty good, with a very casual atmosphere about it, though the presence of the F1 runners did add a certain competitive buzz to it. There were photographers aplenty it seems too. Was also kinda interesting to see the volunteers cutting fresh watermelons there. At least now we know they were indeed fresh. 😉

Refreshment station where volunteers are still cutting fresh watermelons

Collection of race pack

So for those who wanted to experience a bit of trail running but not too much, ZoooM 5K would be a rather good choice to do so as the route is not tough and distance of 5km is just nice.

Me in action. Photo so nicely taken, must share! (image credit: Wilson Ong)

How to Conquer Your First 5K

By

Shereen

-

March 25, 2016

The running community in Singapore is incredible. Come on, it’s something we have to all agree on. There’s a whole community of people here for you to run with, have fun with and learn from. At the same time, running can be a very personal experience. Whether you’ve always been running or you’ve just started and a “Couch to 5K” program seems to be made just for you, your progress is all about you and for your own sense of accomplishment.

The first time you run a 5K or plan to would feel exciting! You’d be getting a race bib with your name on it and join a whole crowd decked in the same race shirt. But if it’s your first time, there’s going to be so much information about training and nutrition to take in that you end up being overwhelmed.

Here, we take out 3 things you MUST KNOW to conquer your first 5K.

#1 Set a goal

Since it’s your first, any timing you do is going to be a personal best. We’re not asking you to be too hard on yourself here. However, setting a rough goal time would motivate you to get off the couch and get in weekly training runs. You can make use of the Race Time Calculator to get a rough gauge. Just recall the time you did during your 2.4km at NAPFA (or IPPT) and that would be sufficient!

#2 Fix weekly run days

Excuses are a first-timer’s best friend, unfortunately. Even now, I try to convince myself that it’s going to rain and I shouldn’t be out. So to avoid that, sit yourself down and schedule certain days as run days. Maybe you get off work early on that day, or you’re starting the next day later and can afford a morning run. Putting all these assigned run days down in your diary is also going to mentally prepare you for a run that day. Alternatively, join a run group! They would usually have weekly runs and there’d be friends to encourage you as well.

#3 Opt for wholegrain

Running is pretty energy-consuming. Obviously, you’re going to feel hungrier after that. With all the different nutritional (and marketing) information going around, you might not know what to eat to remain healthy and lean. Keeping it simple – we need carbs and the best sources of carbs around is wholegrain. So have a plate of brown rice or quinoa after your run. Choose to have wholemeal sandwiches and oats for breakfast instead of your usual cereal.

There are tons of upcoming 5K races. You can search for what you like here. We’ve also compiled the next 5 races that are still open for registration!

When I first started running, I felt like an awkward toy soldier – out of coordination and not fitting in anywhere. If you want to read more, here are 5 advices we’d give first-timers that can make your race experience better. Remember to give yourself a pat on the back for starting on this journey and that this running experience is something very much your own.

#WhyIRace – Be Inspired To Push Yourself!

By

Shu

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March 25, 2016

Races with obstacle challenges can be daunting to some of us. But it is also a good way to test your overall physique, and a good reason for you to train yourself to become stronger. Likewise, the Reebok Spartan Race may be tough, but it does not mean you cannot conquer it. Let these two extraordinary stories below show you that anything is possible as long as you set your mind to it:

Loh Chee Khoon

“I don’t wish to have regrets in the future. Because in the past 22 years I have wasted alot of opportunities in my life. I don’t see my disability as a disadvantage.”

Born without his left arm, Loh Chee Khoon was overweight and had practically no interest in sports. However, things changed when a colleague persuaded him to sign up at a gym. He started to lose weight, and become stronger, changing his life for the better. Now, even with only one arm, he makes burpees look like light work. Despite his disability, Chee Koon has a die-hard and never give up attitude. Do look out for him at this year’s race!

Suzie & Sherilyn

“The key is to challenge yourself. It’s not the age.”

This grandmother & granddaughter team is not something you get to see all the time. In fact, 64 year-old Suzie is stronger than many other grandmothers and can even complete a Spartan race. She shows us that being young at heart is an attitude, and it is never too old to challenge yourself. She can even be seen helping other participants with some obstacles at the Reebok Spartan Race. Full of enthusiasm and life, Suzie serves as an inspiration for us to live our life with motivation and to always strive to be better.

Experience The Spartan In Singapore

Reebok Spartan Race is the world’s best obstacle course race, designed to push your limits, test your strength, and challenge your endurance. With over 240 races in 25 countries around the world this year, Reebok Spartan Race is returning to Singapore on 7 May 2016!

$20 OFF Spartan Super Singapore 2016

Spartan Super runners, you are not excluded! Enjoy $20.00 OFF – Use promo code: JRLMSP2016 during check-out to enjoy the discount.

$25 OFF Spartan Sprint Singapore 2016

Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah! subscribers with a discount of $25.00 (U.P. $108.00 / Discounted: $83.00)! Use promo code: JRLM2016 during check-out to claim the special price.

Register here!

Race Review: Carnival Run 2016 [5 km] (by Kenjoe)

By

KenJoe

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March 24, 2016

Signing UP

In the third week of Feb, my FB running kaki (SY) messaged me and I agreed to sign up for a 5 km race at Carnival Run 2016 on 19th March. At that time, I knew I was supposed to be going for another 5 km fun race (Winter Run) the week after. But thought since 5 km was a shorter distance, it would be alright. And I would have two weeks after the Green Corridor Run (GCR), more than adequate time too to recover. (I had injured myself somewhat after the last couple of races or so.) Just as well, about a week after this, I was informed that the Winter Run was cancelled so I had this little distraction before I attempt my first real challenge of running two half marathons a week apart in April.

And then after GCR on 6th Mar, I had a bad case of ITB and was getting a bit concerned about worsening it. I reduced my training frequency and took easier runs leading to it.

One good news was another running friend of mine (Francis, the friend whom I was supposed to start the Marina Half Marathon with – see my Marina Run Review blog) was also able to make it. Collection of race pack day came and I went through without any hassle, less than 3 minutes. I looked forward to 19th Mar where the virtual trios would start off a race together.

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Race Day

On Race Day, I drove down early to Bedok Reservoir Road, determined not to miss my friends at the start line this time. I took a short walk to the venue. I was early and so waited a few minutes and then saw Francis with his colleagues and their families. Soon SY arrived too with his son. We took a wefie before the race and then agreed to meet again after the run. They were faster runners so I wasn’t going to be able to keep pace with them once the race started. We saw Lexus and his group of running friends too and other by now familiar running faces.

Soon, the race was flagged off. There was a slight detour up a slight slope and then round the reservoir and then back to the finishing line. I think I must have run at my fastest pace for this year on average. Still, I found the surface was a bit too sandy for my liking as my worn out shoes didn’t feel like they had a good grip each time my feet landed. Soon it was over and I was sweating profusely though I could feel a strong wind blowing most of the times. I believe there was at least one hydration point but didn’t really notice it as I was just trying to keep up my pace so that I wouldn’t be too far behind and let my friends wait.

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Till the next race
I completed in 31:28 so luckily my friends didn’t have to wait for more than 6 minutes. Still, it was not my PB as I managed 28:35 last year at my first 5 km race. But I realized that my ITB didn’t recur nor do I feel any more sharp pain during or after the race. Another nice looking medal added to my collection and a chance for me to see the bigger group of JustRunLah elite team in action.

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I didn’t get to take pictures as I left my smartphone in my car this time. The photos are courtesy of my friends, the Carnival Run Photos itself and Running Shots. As one commented on the Run’s FB, the occasion was more like a group of friends gathering for a running party than a race. Chatted a bit more with my friends after the race, before we took leave, knowing that we would be meeting up again soon in another race. So SY finally also got to meet Francis in person this time round. And there was quite a number of stalls with treats for the runners and families and subsequent interesting performances as befit a carnival into the night. Just that I was rushing back too to have dinner with the family and so missed the night of fun.

Runcation in New Zealand

By

Lingderella

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March 24, 2016

Just returned from a very fun and memorable trip to New Zealand! Went with my family on a free and easy trip and we rented a car to drive around. Undeniably, running is part of my life, I bring running everywhere 😁

New Zealand is 5 hours ahead of Singapore, its a 9 hours flight to Auckland and we need to transfer flight to Christchurch. It was a pleasant flight, the flight didn’t felt long at all and all my 9 hours I did not sleep and fully utilized the inflight entertainment system by watching movies, New Zealand airlines have a great selection of movies and dramas and I really dreaded to leave the plane as I was enjoying so much. Watched Big Hero 6, The Hobbits 2 and 3 and a few episodes of Big Bang Theories. When we reached New Zealand, its about 2 plus in the middle of the night but it’s only 9 plus at Singapore’s timing. I didn’t have any jet lag or feel any unwell, I have 4 hours to spare to transfer flight to Christchurch, what do a runner do while wait? Run of course!

(p.s. add 5 hours to all my run time because of the time difference between Singapore and New Zealand.)

I love the temperature at that moment, it’s a little colder than normal air-con but I didn’t dare to run any longer because I don’t want to make myself smelly because I don’t know if there is any place for me to shower or have no idea when will my next shower be. And I’m lucky, because I didn’t shed a single sweat at all because of the cold climate. As long as I run, as long as heart rate increases, as long as there is body movement, I’ll consider that a run, an exercise.

They say that spending time with nature makes a person kinder. I believe so and I gonna spend more time with nature. Admiring the beauty of nature, relieving stress, slower down your pace, and you feel peaceful. Makes me feel that life is beautiful and we need to do beautiful things so that Earth can remain beautiful.

It was only 2 degrees that morning, it was so cold! My hands were both red and spicy from the cold. Still, I feel that running is of course a better way to keep yourself warm. What’s actually the best is running around the empty tourist attraction ^^

This is a very slow run because of the rocks at the lake side and on my way back I tripped and fell 😫 Luckily not fall until very jialat, luckily nobody saw 😂 But I didn’t regret going for the run, I enjoyed the scenery, it’s still a good run and its worth it 😊

This is the best run ever, the slopes is torturous, I’m cursing at every upslopes and kena chased by farm dogs. But the awesome part is this route I saw many sheeps and cows on the way to the penguin reserve. Although it’s a penguin reserve, I only spotted 2 penguins but many seals, which I think is as good 😁

Had my last run in Queenstown. Had been a regular runner for about one and a half years already and this is the first time I sighted a rainbow!

And of course this New Zealand vacation is not entirely about running but also exploring, going on an adventure and having fun in New Zealand!

Woohoo! And I sky dived! One item on my bucket list cleared! Location of sky diving is important too, having the time of my life absorbing what my eyes can take in. And sky diving is definitely not a once in a lifetime thing! My only regret is in this trip is that I didn’t bungee jump, I will try that other time 😁

I’m a huge fan of LOTR! Although Hobbits not so much but of course is a must to include Hobbiton in the itenerary! When the movie was out years ago, I watched every movie in the cinema at least 3 times and even watched the LOTR movie marathon, sitting more than 12 hours in the cinema 😁 I named my neopets after the characters from LOTR 😂 My entire room was posters of Aragon and Legolas 😍

Already looking forward to my next runcation already, still have no idea where to go yet 😁

How to Train for (…and Survive) a Multi-Race Weekend

By

Shereen

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March 23, 2016

With over 150 running events in Singapore alone per year, doing more than one race in a weekend is a challenge you will have to face, sooner or later. To conquer such a multi-race weekend, you won’t want the post-race muscle soreness and lethargy. You want to step onto the starting line of your next race feeling strong and fresh. What you’d need here is a solid recovery plan. But to get there, you’ve got to sufficiently prepare yourself for this multi-race weekend first.

Training

Just like training for a marathon, you need your training to mirror the format of your actual race event. Practice the recover and run process.

This table shows two ways for your to mirror actual race weekend:

Add 2 consecutive days of running (e.g. Sat and Sun)
Do double runs on a single day (week 2)

Similar to a typical run training program, there would be a step back week. This is when you reduce your training rigor to give your body sufficient rest. All the muscle development happens during your rest.

You could be doing a 5km and a 21km back to back, or two 10 km runs back to back. Adjust your consecutive training runs to mirror your actual event. The longest distance you should cover depends on what kind of multi-race event you’re participating in. It could be 2 to 3 km less than the actual distance.

If you’re up for it, add some strength training and core work into the mix too! They’re good for helping you maintain proper form while running, which minimizes fatigue as well. With technology, it’s much easier for runners to keep track of all these training-related stuff anyway.

Nutrition

A combination of carbs and proteins is proven to be best. Carbs help to restore muscle glycogen. To provide some background, muscle glycogen is the most efficient and most commonly used source to fuel your muscles. Without it, your body is going to be much less efficient at delivering energy. So replenishing muscle glycogen is super important. Protein then repairs your muscles, allowing them to rebuild for the next race coming up. Intaking all these as soon as you finish your race would be ideal because that’s when your muscles are most receptive to these nutrients. During the training process, you should already have a better sense of what nutrition works for you.

Cool down

Stretch and foam roll. Stretching allows the tension in your muscles to relax. If you wait till your muscles have cooled down before stretching, you might accidentally pull something. Foam rolling, on the other hand, helps to remove knots in your muscles. These knots are nasty stuff that prevent your muscles from moving through the full range of motion. Avoid just plunging yourself into ice or lying motionless on the couch. They keep you rested but not recovered.

Beijing International Marathon

By

Shu

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March 22, 2016

4^th, Top 25 Destinations – World, Tripadvisor 2014 Travelers’ choice

The Beijing International Marathon is an annual marathon race held in October in Beijing, China. The race was first held in 1981 and has been held every year since. The race begins at Tiananmen Square and finishes at the National Olympic Sports Centre stadium. In addition to the main marathon, there is a 10km run, amini-marathon and a half marathon.

Three interesting facts about Beijing:

On an average day in Beijing, air pollution is 5 times higher than the standard of safety set out by the World Trade Organisation.
Beijing’s most popular surname is Wang, with an estimated 11% of the city sharing the name.
The Forbidden City has 1,000 rooms. Located at the north of Tiannanmen Square, which is the largest square in the world. It is entirely made of wood and has very intricate designs.

Two close-by races you may be interested:

The Beijing International Triathlon is a world-class, Olympic distance triathlon in the Fengtai District of Beijing. The race features a 1.5 km swim in the picturesque Qing Long Lake, a challenging 40 km bike race from the Park to Qian Ling Mountain and back. Finally, a fast 10 km run through the beautiful trails and pathways of Qing Long Lake Park.
The Great Wall Marathon is an annual marathon race held in May along and on the Huangyaguan Tianjin section of the Great Wall of China, east of Beijing. Since it first start in 1999, the race has grown to several hundred participants. The course is much tougher than traditional marathons with participants challenged by 5,164 stone steps and many steep ascents and descents.

One recommended running route:

Beijing best running route is in the Olympic Forest Park. For serious runner who wish to escape the buzz and fumes of the city, the Olympic Forest park which is Beijing’s largest park, is a welcome retreat. It’s perhaps the only place in Beijing with marked off paths for walkers, runners and cyclists with a concrete trail extending 3k, 5k, and 10k. Vehicles are banned from entering and it’s free to enter.