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.
4th, 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.
The Performance Series is a concept relatively new to Singapore runners. Basically, it is a series of five races that brings runners through unique iconic landscapes of Singapore. With its slogan Transcend Yourself, the race aims to encourage individuals to improve their lives through running and by running more. Read on for the interview with the man behind the race series, to find out more about his passion for running and the inspiration behind The Performance Series.
1. How will you introduce yourself to Singapore running community?
I am passionate about running and is constantly looking to challenge myself. I enjoy sharing my experience and learning about running, from all angles (training, racing, travelling, and even choosing the right products/services), with/from all the runners out there. I believe that it is through this interaction that runners bond and grow together. This also makes running more fun (and addictive!).
I currently head JRL Concepts, an initiative which was formed at the end of 2015 to bring running to a new and refreshing level, while keeping running close to the hearts of every individual.
2. When did you first pick up running (what age) and what inspired you to do so?
I first picked up running in 2000 when I was determined to attain silver award for my Physical Fitness Test so that I would be fit enough to go through my National Service. Since then, I fell in love with running after seeing all the benefits of running. With the encouragement by my instructors and peers, I also managed to represent my Army unit in the Army Half Marathon from 2002 to 2004.
Guards Army Half Marathon Team 2003
3. The Performance Series, a unique race that comes in 5 parts. Do share more on how the idea was first conceptualised and why you decided to organise such a race series?
The race series came about after our team gathered feedback from both race participants and business partners through our active engagement with them for the past 18 months. The series is created with these people in mind.
The series aims to bring participants away from the overly-used event venues such as Marina Bay area and East Coast Park, bringing them back to where running is close to their hearts (Uniquely Singapore). It also aims to introduce the iconic landmarks in Singapore to the foreign community residing/travelling to Singapore.
The concept of a series is to create a schedule of events to encourage people to consistently maintain a healthy lifestyle with milestones to work for, unlike other one-time yearly affair. Having this schedule created and the race categories of 2.5km/5km/10km, individuals can improve upon themselves from non-active to active (unhealthy to healthy) or even from active to competitive (achieving timing/distance goals), along with the series which is happening throughout the 2nd half of the year.
The idea which participants will be able to collect commemorative medals from all 5 races in the series to piece into Singapore’s map is an added incentive for them to stay active. It will help participants remember how they transcend and “conquered” the various landmarks (regions) in Singapore. At the same time, the medals become an artpiece which participants can proudly display as part of their home decoration.
For the business partners, it is a platform created for brands to engage with the participants actively and constantly. This will in turn create brand awareness, loyalty and ultimately value to the participants who will benefit from their products. The series also aims to lower the barrier of entry for SMEs to reach out to the community through sports events. Typically only the bigger players (with bigger budgets) had the chance to come into this scene.
4. Who is this race targeted towards?
From all non-active to active individuals,young or old, to have the chance of getting physically involved in mass participation sports events. With the shortest distance of 2.5km, almost every Singaporean can get involved as it is a unique feature that all Singaporeans will have to do the 2.4km run at a certain point in time. By the end of the series we hope that every participant has managed to improve upon himself and his limits, and end the last race with a better timing or having run a longer category than his first race.
5. “TranscendYourself”, what does the event slogan means to you?
To me, “TranscendYourself” means the ability to constantly improve your quality of life, through the development of your total wellness – which includes the integration of physical, mental, social and spiritual well-being.
Hort Park 2008
6. Your own transcend story.
My health went downhill after I started my full-time job in 2007. It was a common phase which most young and aspiring graduates go through when they were working hard to pave their way for a better future. In the midst of pursuing my career, I saw my weight and blood pressure increasing as well, even though I still made a point to complete the Singapore Marathon yearly in about 6 hours. It was only in 2013 when I decided to put it to a stop. I felt so sluggish at work and my self-confidence was also hit.
I picked up running again, after going through strong inertia at the beginning. I managed to shed some weight and found back my love for running. In Jun 2014, my passion for running took a turning point when I got introduced to one of the most established long distance running teams in Singapore. I learnt from my coach and fellow team mates that running is not just about losing weight and I could achieve much more than I thought I could. It is a sport which constantly challenges one’s determination, discipline and dedication.
The quest for personal achievements through running had made me a better person in many ways. On top of maintaining my physical fitness and health, I am able to better cope with challenges and stress, relate to and connect with people, and establish peace and harmony from within. All these are very crucial to whatever I do in life.
Osaka Marathon 2015
7. Race 1: Coney Island / Punggol Waterway, one landmark uniquely Singapore. What can we expect?
The 10km participants will be taken through the lush vegetation and rustic charms of Coney Island, in addition to the beautiful scenery along the Punggol Waterway. For all other participants, they will be able to immerse themselves in the tranquility of Punggol Waterway.
8. One advice for aspiring runners?
Based on what I have experienced and learnt from other runners so far, I personally feel that we should not be too eager to seek results (physique or performance) as quick results often do not last. Run happy and lasting results will come naturally.
9. One reason why runners should join TPS 2016?
There is no better way to start to #TranscendYourself as TPS puts participants on a schedule, brings them across the unique landmarks of Singapore, and at the same time keeping them fit and healthy.
Save $5 with JustRunLah!
All JRL readers get to enjoy a $5 discount when registering for any category.Enter promo Code: 5OFFJRL during checkout to redeem. Additionally, you can sign up for a bundle of 3 or 5 races and enjoy savings up to S$50.
The Performance Series (TPS) – Singapore, is a series of five races that brings runners through unique iconic landscapes of Singapore. The venues have been chosen so to comprise of oasis/island, lake, heartland, reservoir and farm settings.
Through the series, individuals, families and communities will have an opportunity to advance, excel and experience the joy of living better through running. With this series we aim to create a national movement for running and healthy lifestyle. Will you be part of it?
TPS consists of 2.5km, 5km and 10km races, as well as a stairs race.
An urgent email comes in, a last-minute assignment, or a task that you intend to complete today. There is nothing wrong in wanting to do our job right, but sometimes we get carried away and it gets later than we thought it would be.
The sky is already dark, and you think you have had enough for the day. But you wanted to train for an upcoming race. This puts you in a dilemma – should you take a break for today or should you still go for a run?
As a runner, the answer is always obvious – just run lah! After all, when it comes to something we love, it’s not about having time, it’s about making time.
On the other hand, many of us train only in the early morning or late at night after work. The weather is also much cooler and enjoyable for a run when it is dark. So why not join the OSIM Sundown Marathon 2016 – race at night and let yourself be limitless!
Save with a JustRunLah! code
We are pleased to offer our readers special Loyalty Rates from now till 31 March 2016. Use code OSDM2016LRJUSTRUNLAH during check out to enjoy the discount! Click here to sign up
JustRunLah! is proud to be Running Portal Partner of Sundown Marathon 2016.
The big hype over Coney Island is really not far-fetched. It is beautiful, a true nature getaway and is a perfect 2.4 km in distance from the West entrance to the East entrance. However, unless LRT stations like “Samudera” and “Nibong” sound familiar to you, it’s going to take some time for you to find your way to Coney Island!
Here’s why a trip down is still going to be worthwhile:
#1 It is off the national grid
Coney Island is intended to be left just as it is – only trees and wildlife, no lights, no fixed roads. This is an effort by the NParks to keep the island as rustic and environmental as possible. It also means that you’re not going to find water fountains and toilets. Well, one toilet can be found at the East Entrance and it’s a zero energy, self-sufficient one. It is purposefully that way to give you a touch of nature in its rawest, truest form. One that is hard to find in urban Singapore. So what should you do if there’s going to be a run that would be providing the hydration points and toilet and baggage deposit amenities? You register for it!
#2 Punggol Waterway Point Shopping
Photo Credit: Alicesg Blog
Those who make a trip down to Punggol can now enjoy this one-of-a-kind shopping mall. Waterway Point Shopping has an open communal area, which overlooks the Punggol Waterway – a beautiful place for cyclists, runners and families looking for a weekend stroll. Split into East and West wings, the mall is set to be ready by the second quarter of 2016 and most of the shops are already open for business! There are already a buffet of cuisines available at Waterway Point Shopping (including refreshing beverages such as 100% coconut water). With the availability of outdoor spaces and indoor shopping areas, its really the perfect place if you’re the kind to bask in the comfort of the air-conditioned indoors during dinner and take a stroll in the open after meal.
#3 Punggol Waterway Park
Photo Credit: Flickr
It’s Punggol’s version of Wild Wild Wet! With its water cannons and geysers shooting water jets from the ground, parents can rest assured that their kids are going to have an amazing time there. Plus point is that this is all free! For the more adventurous ones, you can make a loop through Watersports Promenade. The length of this river would take you to the Kelong Bridge. Inspired by olden times offshore fishing platforms on stilts, this place would give you a look back at Singapore’s heritage. You also get to visit the Malay-style lookout point and an old, preserved bus stop.
#4 The Haw Par brothers built their own villa here
Photo Credit: The Straits Times Online
Bonus part is that you can visit it! The villa was built by the Haw Par brothers – Aw Boon Haw and Aw Boon Par – who created the Tiger Balm ointment, called for an open tender to build the villa in 1937. This 600 sq m building is the only known villa remaining of the Aw family. It was left in a state of disrepair after WWII and now stands structurally unsound. Visitors are not allowed to visit this villa alone but guided tours by NParks are available.
Sounds tempting? Join the TPS Race on 1st May 2016 and explore it yourself!
Race at a glance:
Venue: Punggol Waterway / Coney Island
Date: 1st May 2016
Flag-off: 7:30 am
Categories: 10 km, 5 km, 2.5 km
Whenever I see friends taking part in Triathlons or IronMans, I can’t help but admire their courage and fitness levels to be able to partake in such rigorous activities. However as I can barely swim, I know such races are beyond me. Thus when I came to know of something call Duathlon that does not require swimming, I just knew I had to give it a shot. After emailing them to clarify some issues like the fact that I do not have a bicycle and getting almost immediate responses, I duly registered for the Duathlon, Sprint Category which consists of a 3km run followed by a 20km ride before ending with another 3km run.
Various category
Racepack collection was on 15 March, which was a Tuesday. Kinda odd that a REPC was scheduled on a working day when such events are usually held over weekends. Perhaps because it was a working day, collection was a breeze. The e-guide to the race, which was emailed to us at least twice, was also on display at the collection site. This was a great help especially to first timers like me.
As I was in Wave 6, due for wave off at 0645hrs, I arrived around 0530hrs, as advised by the organisers. I collected my rented bike from S-Lite which includes a helmet without much fuss.
My rented bike with helmet hanging by the side
Went to check in my bike at the transition area and was lost for a moment. There were rows of bike stands with numbers and alphabets but there were no signs explaining what they meant. Took me a while to figure out the numbers are our BIB numbers while the alphabets are for ease of locating our bikes (I guess) during the change over later.
My bike at my designated lot in the transition area
Took a walk around the event site and saw a tent from Cannasia which offers simple checks and maintenance for our bikes. Think this is pretty nice though I am not sure if this is standard for all bike related events.
Right on cue at 0601hrs, Wave 1 which was for the Elite Women, commenced their race.. Before the wave offs, we were informed the ride would only be 19km instead of the published 20km. We were also again briefed on our route sequence and the emphasis was on 3 loops on bike which we have to remember on our own. Subsequent waves were waved off right on time with no delay at all. Come 0645hrs, I was waved off too.
Awaiting my own wave off
The first 3km run was pretty straightforward. Once I was back at the event area, I ran towards the transition, don my helmet, pushed my bike to the ‘Mount Here’ area and off I went. Though I cycle occasionally, I have never actually raced in them. After barely 2km, I can feel my quads starting to ache. Yes, just 2km in I was already suffering. But can’t give up can I? So I just pushed on. After a while though my quads are still aching, I started to enjoy the ride amid the shouts of “To your right!” when fellow racers were overtaking. Scenes from the movie “To the Fore” started to flood my mind and I remembered the male lead was told to maintain a speed of 80km/h in a particular race. So I took a glance on my watch to know my speed and to my shock (or maybe I should not be), I was only hitting 24km/h. That’s the difference between a real racer and a casual biker.
Once I completed my 3 loops, I entered the transition area to park my bike. Found it amusing that when I got off, I could barely walk, much less run. It was only after a short slow run later that I managed to perform something more resemblance of a run. When I saw the finishing line, I was pleasantly surprised they were actually putting the finishing line ribbon up for every runner! Thus, for the first time in my life, I ran through a finishing line ribbon. Really hope there is a photo taken for that moment.
Another runner running through the finishing line ribbon
Once past that, a volunteer gave me my medal by looping it around my neck akin to medal presentation. A nice gesture in my opinion. My timing chip was also removed for me before I exited the finishing area.
“Medal presentation”
“My Finisher Medal”
Pure Sports Nutrition drinks were served alongside water. Noticed that race results can be printed out immediately and I did just that. Collected my bike, joined the queue to take photo with it at the Meta Sprint Series backdrop, retuned my bike to S-Lite, and that’s it. My first Duathlon ended.
This aint fast, but this is my result
One for the camera
Overall I would say the event ran smoothly without a hitch, at least for me. Those without bikes like me collected their bikes in no time. Bag deposit was fast in depositing and collecting. Hydration was aplenty though we were supposed to bring our own hydration during the bike phase. Runs started on time, finishing point well managed. Am was real surprised so many kids took part in the run as well and seeing them running/biking happily somehow light up my day as well. So those runners with kids, do consider the next edition of this for your little ones. Think they will enjoy the experience.
Disclaimer: I was fortunate to have my race slot sponsored by SPH Magazines (and many thanks to JustRunLah! for liasing). In return, here’s a review of the race experience! Enjoy 🙂 If it gets too unexciting, do look out for the font in italics which I feel are probably fundamental aspects of a race.
Race Pack Collection Race Entry Pack Collection (REPC) was held on the 4-6 March 2016, from 11am-7pm daily. I dropped by on a Saturday afternoon. No queues at that time, in fact, REPC was rather quiet. Slightly disappointingly, there were no sponsors’ booths to browse (compared to just a week ago, during the REPC for the Green Corridor Run 2016).
The Race Precinct
I do love races in which access by public transport is possible and thankfully, this was one of them. The Race Village was held at Kallang Practice Track. With flag-off to begin from 7.30am onwards, this meant that I could access the venue in time via MRT 🙂
There were minimal queues for the portable restrooms (and since the race venue was Kallang Practice Track, there were proper restrooms available as well, possibly distributing the participant load), though baggage deposit took a little longer (about 10mins – I started queueing at 6.45am).
Just after 7.00am, the race pen opened. I had queued up about 5-6m from the front – which I thought would get me into the first wave. Much to my surprise, only a few handfuls of runners (maybe around 40) were let through, after which a division was made to separate subsequent runners into the next wave. I didn’t make it into the second wave either, but thankfully got into the third wave. Later waves equated to potentially longer queues at the obstacles and quite certainly more sun exposure!:O I noted some of the potential podium finishers (Gurkhas) did not make it into the first wave. However, with some negotiation and explanation, I’m glad race officials allowed them to join the first wave.
The Race
The first wave was flagged off promptly at 7.30am, thereafter the second wave shifted into position and were then flagged off as the clock hit 0:03:00. As I was in the third wave, I was flagged off as the clock struck 0:06:00.
Here we go. Credit to Prischew.com.
The race route was a rather complicated one, quite suited for an Urbanathlon I suppose. It would take participants around the National Stadium, before progressing along Tanjong Rhu, then up the Benjamin Sheares bridge via some flights of stairs. Thereafter, it continues around Marina Bay Sands, Esplanade and the Singapore Flyer, before proceeding towards Nicoll Highway. That’s not the end yet, but just in case you’re like me and can’t quite visualise my explanation, it’s probably best explained with the route map below.
Hope this makes things clearer! Credit to MHU’s Race Guide.
Spanning a total race distance of 14km, it would take participants through 9 obstacles. Here they are! As I’ve figured, a picture paints a thousand words.
There you go 🙂 Credit to MHU’s Race Guide.
For complete coverage of all the obstacles (in essence, my entire race journey), you may view my personal blog here. Instead, I shall attempt an analysis of a few obstacles, particularly those I suspect posed more challenges (or anything else of interest to me). Before that however, I would just like to mention there were adequate hydration stations (5 well-distributed stations serving both plain water and isotonic hydration) and distance markers were placed every 1km (:
Obstacle 1: Barrier Breakers. Though participants ought to be fresh this early into the race, I noted that some participants had a little more trouble negotiating the 3rd wall (the steepest of them all), particularly those who aren’t vertically inclined (admittedly I’m not that tall myself), who may lack upper body strength or who have awfully slippery shoes. Nonetheless, there were many kind souls around to provide assistance 🙂
Obstacle 5: Lift ‘N’ Load. The only reason why I mention this is because though stated in the race guide that the sand bags weigh 20kg, I’m certain that was drastically inaccurate (completely filled jerry cans also weigh 20kg – and I know there’s a big difference). Thankfully, the difference was that they were lighter than the stated weight, making this less challenging than anticipated.
Obstacle 8: Metcon Madness. This is the crossfit station that was previously publicised and trust me, it’s challenging to perform the tasks this late into the race. The first two stations of this obstacle are body-weight related (box jumps, lunge jumps); however the next three involve lifting fixed weights. For those who are as light as a feather, they’re lifting a decent proportion of their body weight. The number of reps adds to the burning sensation
Final Obstacle. Strangely MHU doesn’t seem to have named this obstacle. I’d have suggested something like “The Finale” or “The Plunge” instead of “Final Obstacle” (as written in the race guide). I found this really enjoyable! I was on the verge of a calve cramps while climbing the netting while upside down, but the refreshing plunge into the inflated pool of water was a brilliant reward. Probably as long as you aren’t taking the plunge after a thousand have already done so (do they change the water?).
Hanging on. Credit to MHU’s Final Obstacle Video.Strava Data available here 🙂
Post-Race
There were numerous race activities participants could engage in after completing the race and collecting their Finisher’s Medal and Finisher’s Tee. Drinks and snacks were available, along with sponsors booths (Adidas, TigerAir, Scoot) and even a Lab Series Shower Area (not to mention one could shower in the Kallang Practice Track changing rooms as well). Compared to some races where there are limited activities to engage in after one’s had a gruelling race, the Men’s Health Urbanathlon 2016 certainly had little lacking.
The Race Village. Credit to MHU’s Race Guide.
With that, I conclude my review. Hope it was informative and engaging. Feel free to comment if you’d like anything else covered (bearing in mind I try my best to write a holistic, objective review here). You may also check out my personal blog here 🙂
Between the cheapest and the most useful, it’s always a constant struggle. Singaporeans love to find something that is the most value for money. But what is the most value? This is good but can it be cheaper? Or you think, what does everyone else say about this brand?
We suffer through reviews, endless walking in and out of shops, and the heartache of having settled for something less than perfect. Thankfully for us, there are local versions of businesses that set out to make our lives better.
If you haven’t heard of these sites, you’re seriously missing out. They’ve up to 70% discount of an assortment of items, including getaway trips. You can search for what you want based on category or location. So if you’re looking for a gym discount, you can source for one closer to home.
Honestly friends, if you know any other convenient fixes, leave them in the comments below! Let’s face it, we Singaporeans would love to know.
East Coast Park has always been the number 1 place to go to for a run or a relaxing weekend hangout with family and friends. But in a few years’ time, the park may lose its title as Singaporeans’ favourite park to the new Jurong Lake Gardens.
Set to fully complete in 2020, Jurong Lake Gardens is envisioned to be Singapore’s first national gardens in the heartlands, a people’s garden for leisure and recreation, and a model for sustainability in green development.
The first national gardens in the heartlands
The Jurong Lake Gardens, about the size of 144 football fields, will comprise three parts: Jurong Lake Gardens West, Central and East. The west side is currently Jurong Lake Park, while the central area will consist of the Chinese and Japanese Gardens. The east side will house the new Science Centre.
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. It will serve as a green space for the business community to network and as a test-bed for green products.
Bringing people close to nature
Jurong Lake Gardens West will be developed to retain the tranquillity of the area, and enable visitors to enjoy nature, greenery and lakeside views.
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
“There was a very a strong preference to retain the natural ambience and what NParks is going to do is to have a lot more nature compared to what we already have today,” said Deputy Prime Minister Tharman Shanmugaratnam. “(There will be) a lot more trees, a lot more water coming into the land.”
In fact, National Parks Board (NParks) had received many suggestions to plant flowering trees in Jurong Lake Gardens. These trees usually flower in February, March, August and September. One such flower is the Pink Mempat, a tropical variant of the cherry blossom.
Pink Mempat | Photo credits: gov.sg
Incorporating Spaces For Play
Artist’s Impression: NParks
While families can look forward to more water play areas, there will also be lawns to cater for community and recreational activities. Water sports lovers can also expect new community lifestyle and water sports facility.
“Common suggestions included preserving the tranquility of the area, retaining existing nature and biodiversity hotspots, provision of ample basic amenities, accessibility for elderly and the handicapped, affordable food and beverage options, and careful traffic planning to mitigate potential road congestion.”
Spartan Singapore is back to challenge Singaporeans physically and mentally. Racers would be pushed to their limits. With 20kg concrete balls and an iconic fire jump to finish, our racers are going to come out muddy, sore and proud. In this second instalment, Spartan Singapore would be having both Spartan Sprint (5+ km and 20+ obstacles) and Spartan Super (13+km run and 30+ obstacles).
This May’s more challenging Spartan Super is super loaded with 30 obstacles, some never before seen on Singapore’s soil. Finishers of November 2015’s Spartan Sprint can gun for the Spartan Super, bringing you one step closer towards the much coveted Spartan Trifecta. To get you (and your mind) ready for the Spartan Super coming this May, we’ve put together the 5 Spartan Obstacles new to the local Spartans (and Spartans-to-be)!
Stairways to Sparta
Photo credit: runmomrunhappy.com
This obstacle is designed to get you up the wall, over the ladder and down to the other side. Different from your regular wall climbs, racers need to scale 15″ in total. Otherwise, it’s going to be 30 burpees for you.
Log Hop
Photo Credit: Mediacorp Pte Ltd
Your ultimate test of balance, coordination and agility. Racers are expected to get from one log to another, as quickly as possible, without ending up on the ground (flat-faced or not). Note to our Sprint challengers, this would be one of your obstacles as well.
Tyrolean Traverse
Photo Credit: Mediacorp Pte Ltd
We heard about rope climbing, but in this challenge, you crawl horizontally across a sand pit. On a rope. Imagine the ground to be infested with crocodiles, you have to use your balance, strength and determination to get to the end of the rope and ring a bell. Failure to ring the bell or if your feet touches the water, it’s 30 burpees for you.
Monkey Bar
Photo Credit: Mediacorp Pte Ltd
Organised in a grid-like structure, you’d need to swing from bar to bar and get across to the other side. Apart from arm strength, you’d require the help of your lats and pecs. If the swinging monkey slips up, you land yourself with 30 burpees.
Vertical Cargo
Photo Credit: Mediacorp Pte Ltd
The organisers have a wide cargo net hung across a heavy-weighted bar. You need to climb up and over to get through this station. It’s going to call for total body power and some coordination.
Like we mentioned before, SPARTAN IS A WAY OF LIFE.
Spartans are resilient, passionate and tough. Spartans move with stride, pull themselves through (quite literally) and yes, Spartans burpee. We would be celebrating the next class of Spartan heros coming 7th May. Would you be one of them?
$25 OFF Spartan Sprint Singapore 2016
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.
$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.
We all struggle with it. Just caught a cold, had an ankle sprain or simply had a busy work season, and you feel like you’re way behind on your training. But there’s no reason to start panicking just yet. Let’s do a rundown of what it means to lose fitness and when it should become a concern.
Why detraining happens
‘Use it or lose it’ is a common catchphrase that perfectly encapsulates this point. If you stop those regular runs and weightlifting, you’d eventually lose your aerobic capacity and strength gains when you stop working them. That’s the principle of training reversibility. Sometimes, it might even occur at a shorter duration than it took for you to gain it.
When detraining happens
Your VO2 max – which is the maximum amount of oxygen your body can effectively transport and use, starts to decline after 10 days of detraining. The most dramatic reduction in fitness is within the 10 to 28 days window of inactivity. That would take you about 2 to 8 weeks of training to get back to pre-detraining fitness levels. Learn how to get back on track safely! For the initial 7 to 10 days of no training, you’d lose from muscle endurance and coordination, but the decline is not significant. You can bounce back in no time. (Source)
How to prevent detraining
Photo Credit: Rebalance Life
We’re not saying that taking a break from running is utterly uncalled for. We’re all for taking breaks, cross-training and listening to what your body needs (even elites go back to basics). And if you happen to need a break from running, there are always great alternatives you can go for.
#1 Go at slower speeds and shorter distances but maintain the frequency of training
#2 Maintain your intensity but reduce the frequency
#3 Use the elliptical trainer or do Aqua running instead
Active recovery (Pilates is an example) are for any of us who want to maintain our fitness levels during downtime. After all, running is a lifestyle. Take care of yourself and focus on the going further for longer instead of going faster for tomorrow.
Had my first taste of an Obstacle event in Men’s Health Urbanathlon 2016 held on 13 Mar 2016.
Decided to don an all black attire for the event. Had wanted to wear the event vest actually but unfortunately it was too big for me. So I had to forgo it. Reminder to myself to get a smaller size in future.
Was there pretty early on event day itself. As I was worried that the last water obstacle would be hazardous to my handphone, I decided to check in my bag with it. This being the first time I actually utilise a bag deposit service, I was actually quite impressed by the efficiency. We had a choice of A to D rows to deposit our bags and there were hardly any queue for that. An observation though. Noticed some runners, like me, did a double take on our BIB to see if we were assigned to any particular bag deposit row before we realised we can do so at any of our choice.
Photo Credit: Men’s Health Urbanathlon
Flag off was pretty on time once the Celebrity guests arrived and I was fortunate enough to be waved off together with them. The friendly banters amongst them was pretty amusing so it was shame I lost them after the first obstacle
Photo Credit: Men’s Health Urbanathlon
Obstacle 1: Barrier Breakers
At around the 1.3km mark, we came to our first obstacle. This reminded me of the low wall I encountered during SOC during my Army days, only taller. This actually consists of 3 walls; a 90 deg, a 45 deg and a 70 deg wall. Cleared the first 2 without much fuss but the 3rd one was the killer. Despite repeated attempts I just could not clear it until a fellow runner offered to boost me up! In turn I sat on the wall and helped pulled him up as well. Beautiful team work there.
Photo Credit: Men’s Health Urbanathlon
Obstacle 2: Side Walk
Around the 3km mark was our 2nd Obstacle. 4 sets of bars to side walk through which were relatively easy perhaps because of my height. However the bars the 100 PLUS boards were mounted on actually gave us less handhold as compared to those rows without the boards. So the organisers might want to relook into the placement of the advert boards.
Photo Credit: Men’s Health Urbanathlon
Obstacle 3: Swinging Fortunes
At the 4km mark I arrived at the Swinging Fortunes. Must say I had really neglected my upper arms during my runs and I just could not clear them, not even the first set. During my last attempt I actually bumped my knee when I hit the ground. 2 volunteers rushed over to check on me but luckily nothing was broken.
Photo Credit: Men’s Health Urbanathlon
Obstacle 4: Lateral Move
Between this and the 3rd obstacle was a gap of 5km which was pretty far apart I think. I only managed to complete the 2nd set but not the first as my upper arms are sad to say, totally weak. Saw a female runner who upon reaching the obstacle, immediately told the volunteers “just add 5mins to my timing, I can’t do this”. Found it pretty amusing but gotta admire her for being upfront about it.
Photo Credit: Men’s Health Urbanathlon
Obstacle 5: Lift ‘N’ Load
At 10.7km we saw this. I literally had to hunt for a good sandbag to do the lifting as quite a number of them were already torn. Judging from a video I saw later where nobody was lifting sandbags anymore, I guess all sandbags were torn in the later part of the race. Not a tough obstacle but the durability of the sandbags can be improved upon.
Photo Credit: Men’s Health Urbanathlon
Obstacle 6: Maze Runner
Barely 1km later we came to this. I was expecting a much lower obstacle, one that we had to do a leopard crawl to go through. But the height still allowed us to do a doggie crawl instead. Amongst the easiest of all obstacles. Unless it was a wet day, then the path might have been muddy which would make the crawl slightly more unpleasant.
Photo Credit: Men’s Health Urbanathlon
Obstacle 7: Network
At the 12km mark, we saw Network, which was essentially a giant net laid across 2 trucks. Not too tough, just had to make sure we do not slip into the gaps.
Photo Credit: Men’s Health Urbanathlon
Obstacle 8: Metcon Madness
Another 500m later, we reached the static stations with the Sports Hub. There were supposed to be 5 stations here; Box Jump, alternate lunge jumps, overhead squat, sandbell overhead swing and wall throw. I said ‘supposed’ because there were in fact only 4 stations with the wall throw missing. Not that I am complaining though as I was pretty beat up at this point already.
Photo Credit: Men’s Health Urbanathlon
Obstacle 9: Final Obstacle
Near the end of the route, I came to a long queue of runners waiting to take on this last obstacle. This was anything but tough. However the long queue and thus long wait prompted many runners to decide to skip this and ran straight to the finish line. I guess I stood in line for a good 20mins or so before I got to go up. Quite a good experience, especially when I dropped into the water as the water was a welcome relief after a hot run. Understand the need for the obstacle to be done safely but the long queue was really quite a turn-off. So if the organisers decided to keep this next year, they would have to figure out a way to get the queue moving faster.
My hard earned medal
Upon crossing the finishing line after I got out of the pool, I collected my medal, finisher tee, a banana and a can of 100 PLUS. Bag collection was a breeze as well. There were food aplenty as the caterer can be seen consistently refilling the buffet spread. To top it off, free Singha beer was even offered to runners. Too bad I do not drink. There were also games by the various sponsors going on allowing runners to bring home that little bit more of goodies.
A good spread of food offerings
Just had to do this! 100% TOUGH!
Chanced upon one of my running chat group pals, Beverly, who completed way ahead of me. Well done young lady!
Overall I would say the event was pretty well organised. However, there could have been 1 more hydration point for the runners as there wasn’t any between the 3km to the 8km mark, which was a good 5km. The volunteers along the way were cheering us on despite some of them having to stand under the hot sun for the whole duration. The post run activities and benefits were also a major plus. Would I return for future editions of this? If it was as well organised as this one with some minor improvements that I have suggested done, why not?
Eating during endurance exercise can sometimes be tricky. You have to maintain adequate energy levels throughout a workout or race; consume the precise proportions of fluids, carbohydrates, and electrolytes. However, eating too many carbohydrates or not drinking enough fluids may result in cramping, fatigue, or impaired performance.
Some of the common solutions to replenishing your energy in such situations are energy gels, sports drinks or energy bars. Unfortunately, for the glycogen to be effective, it must first be digested, make its way through our body, and then absorbed by our muscles. This process takes time and is not very efficient, unless you have your timing and frequency for energy replenishment all planned out accurately during your workouts and races.
The +NRG Energy Patch
The ‘Positive Energy’ patch (+NRG) was formulated as a healthy alternative in the energy category. The +NRG is sugar-free, caffeine-free and unlocks the our natural energy source by delivering crucial vitamins and minerals to our muscles. In comparison with other energy replenishments, the patch provides an instant and controlled release of ingredients. The minute the patch is applied, your body-heat activates the time-release function of the formula, while the patch’s membrane controls and steadies the release time.
For Quick Boost Of Energy Up To 6 Hours
+NRG gives you positive energy for high-performance needs through the power of a patch. Not only is it easy to apply, you only have to put it on about 30-45 minutes before your activities. Within minutes of applying the patch you can feel the vitamins and minerals starting to work, giving you the ability to perform at your maximum potential without any negative side effects like sugar, caffeine, jitters, crash, or calories. You can put it on for your long distance runs or high intensity workouts – the +NRG will provide you with the energy boost you need to reach your goals.
Get Charged, Stay Charged
+NRG is a best-seller in the U.S., and is suitable for sports performance, studying, working, and even fatigue relief or simply to give yourself that energy boost to stay alert. You may get yours online at http://www.nrgpatch.com.sg/, or purchase it from various outlets.
Who would think that if you wanted to grow more brain cells, you had to start doing something with your legs? Aerobic fitness, such as running, is the best way to enhance hippocampal neurogenesis. That’s what researchers from Finland and other institutions have found.
Researchers had adult male rats divided into a few groups. One of them was sedentary and acted as the control; another jogged at moderate intensity everyday; yet another began weight training; while the last group did the equivalent of high-intensity interval training. Rats in the resistance training group had to climb balls with tiny weights tied to their tails; and those in the HIIT group were placed on mini treadmills and required to sprint for 3 minutes, followed by 2 minutes of slow skittering. The entire session lasted a total of 15 minutes.
Photo Credit: University of Missouri
After 7 weeks, researchers microscopically examined their brain tissues, specifically the hippocampus – which is the area associated with learning and memory. Interestingly, jogging rats generally showed increased brain volume (neurogenesis) and reduced number and size of age-related holes in the brain’s white and gray matter. In studies with the adult male rats, running on wheels or treadmills can double or even triple the number of new brain cells in the hippocampus! So much more than those doing resistance training and HIIT.
The reasons for this observation is not yet known yet. And honestly, rats are not humans. However, it certainly does provoke further research in this field and we’d look forward to more findings in future. But for those of us who have made running a habit, it certainly sounds like good news!
The heavier we are, the more negatively it affects our run performance. Interestingly, this correlation is more distinct with runners than swimmers and cyclists. This is because body weight increases the energy cost of overcoming gravity. With every stride we take, we are effectively lifting our body weight (source).
Having said that, we want to be strong and healthy; not thin and sickly. So it’s important to nail your nutrition and have a healthy relationship with your body. Here are 3 quick tips for our runners out there!
#1 Eat your breakfast
Forgoing breakfast tricks your mind into wanting high-calorie food – usually poorer in nutritional value and likely to contribute to weight gain. What’s more is that breakfast is going to be the first meal your body gets after an overnight fast. Liver and muscle glycogen stores are depleted in order to, well, keep you alive while you rest. When you deny your body of glucose in the morning, it tends to crave more food in later parts of the day. Furthermore, breakfast starts up your brain and body. With more energy to start with, you tend to move more and burn more throughout the day.
#2 Graze often
Photo Credit: Watch Fit
We Singaporeans like to stick to our 3 solid meals per day – a quick breakfast before rush hour, a hearty lunch to celebrate work break and a good dinner after a long day. This habit concentrates our calorie intake to these 3 times of the day. It not only throws our insulin levels off track, it also lowers our metabolism rate. Instead, graze on high quality snacks such as unsalted nuts and fruits throughout the day so you don’t end up with hunger pangs.
#3 Load on carbs
Photo Credit: Fairprice
The whole “carbs are bad” advertisement has gotten many of us running away from rice, noodles and the like. The thing is carbs are way more efficient in providing energy to your body. We often forget that there are good carbs (such as wholegrain, brown rice, quinoa) and bad carbs (refined sugar, white potato). The good news is that HPB has enforced a labeling system which you can watch out for the next time you go supermarket shopping!
If you’re looking for more healthy snacks to reach for, you can opt for a salad or choose from one of these five superfoods. Remember that it’s okay to get creative!
The Green Race Singapore 2016 finally made its debut here. The Green Race is a global series race. Singapore is but one of a handful of countries. The others being Canada, China, Hong Kong, Mongolia, Sri Lanka, Thailand and USA.
Here’s the events in the respective countries :
Jan – GreenRace Braemar, Hong Kong
Feb – GreenRace Ultra, Singapore
March – GreenRace SunRise Beach Run + Retreat Hua Hin, Thailand
April – GreenRace Guangzhou RunAway, China
May – GreenRace Pottinger Sprint, Hong Kong
June – GreenRace Rochester Relay, New York
This series is the brainchild of its 2 Race Directors – Etienne Rodriguez & Martin Cai. They also oversee the branding, racepack designs, marketing, and website management. However, local race directors are a necessity for each leg in that particular country. The groundworks cannot be overlooked for there will be no events if permits cannot even be procured in the first place. For the Singapore race, there were 3 race directors; Ash Kurt, Sanmuga Rathinam, and Farhan Bin Hamdi. These men were chiefly responsible for securing the permits, logistics – water, food, medical, and tentage. They also had to make sure that there are sufficient marshals, and volunteers, as well as route markers. Above and beyond that which had been mentioned in their scope of duties is that these guys also came up with the route, and the race concept for our Singapore leg. And suffice to say, the execution of the race on the day itself.
GRUC 2016 Bib, & RaceMatix Timing Chip
REPC at Funan Mall, manned by husband and wife team of Sanmuga & Joanna
Personally, i was glad to have been part of this inaugural event. Just as with the maiden 2015 MSIG Singapore Action Asia 50 event, this boutique event encapsulated the characteristics of a well run, well exceuted, tough but thoroughly enjoyable event where runners’ esprit de corp rose magnificently to the occasion. Probably the only ‘bad thing’ after the event is that the route and venue for future events will have to be altered primarily due to the reason that The Green Corridor is slated for a major revamp. I though have had word that plans for next year’s edition are already underway. New routes are already under consideration, with possibly a change in the race concept too.
Green Race Ultra Challenge Singapore 2016
RACE DATE – 27 February 2016, 8am Race Start
LOCATION – Old Bukit Timah Railway Station
Race Categories
1R – Approx. 9.3 km one round of the course
2R – Approx 18.6 km, two rounds of the course
UR – Unlimited Rounds : As many loops of the 9.3 km within the 8 hours, but a minimum of 5 loops required in order to qualify for the Finisher’s medal
Route / Course
GRUC course map, blue circles indicates CPs !
Old Bukit Timah Station at The Greenway –> Green Corridor –> exit at Jalan Asas (Singapore Quarry Rd) –> Dairy Farm Trails –> Belukar Track –> Kampong Trail (Durian Loop, Nangka Trail, Rifke Range Trail) –> Rifle Range Road –> old Bukit Timah Station
The route was well marked with yellow ribbons (contrast), with signboards placed at critical turns and junctions
What I like about this route was that there was no return to Bukit Timah Station via the same Green Corridor segment as the outgoing one. That would have been too much to take mentally especially given that the day’s weather was super hot ! I also appreciated that the flats of the Green Corridor came before the trails stages !
Volunteers / Marshals / Crew
Awesome turnout of the supporting cast. Ranges from school kids to working adults ! A nice mixture, and all so generous with their greetings and cheering !
It is also vital to note that the organizers have nailed it spot on with the positioning of CPs and marshals.
It’s little things that shows how much thoughts have been put in on an event where numbers pale in comparison with those of road races. NParks also had placed a limit of 400 participants. Superb planning & execution !
Marshals were well placed. From the Dairy Farm Amenity centre, 2 were positioned to direct runners to do a sharp left turn. This particular junction have seen runners in other past events such as TNF & MSIG missing the turn and headed straight towards the Wallace Trails instead.
Just a few meters on, another marshal was stationed to warn runners to lookout for mountain bikers merging from the other lane.
Other notable locations : the turn towards Belukar Track via the mini marsh. The turn towards the School of Ammunition to manoeuvre around the metal guardrail of Rifle Range Road. This was a plus for the organizers who have picked up on the oversight of other events like TNF where tired runners still had to overcome the rail by getting over them.
Above all I loved that these CPs were well positioned. It made cheating almost impossible.
CP2 – Murnane Reservoir. Any attempts to shortcut by going over the guardrail would have instantly be noticed. Likewise the volunteers positioned at the end of the Rifle Range Trail – Road intersection would immediately spot any runner running down the road in an effort to bypass the Kampong Trail segment.
with the crew of CP2, Murnane Reservoir who had little shade from the sun the whole day … but never grumbling or frowning
The race directors also took it upon themselves to go out on the course (running) to check on the crew manning the CPs and junctions, and also to check on their needs. I personally saw Ms Ash, Etienne, & Martin running solos throughout my time on the circuit.
I also liked that discretion was exercised to pull the volunteers (especially the younger ones) out early after 3 loops (4 hours on or so) to spare them from the elements.
And of course it would not be complete not to give credits to the standout CP of the day. That honour goes to CP1 at Dairy Farm. These guys are no strangers to me. A little bias on my part but not without due reasons. Affectionately known as “CP4” (first came to prominence during Craze Ultra 2014 which was also my first Ultra distance run of any sort) they went out of their way to provide Coke and other drinks and ice for the participants. CP1 was manned by Habib, Sheena, Neo G-Ann, & Wong Wee Chyn
Dairy Farm, CP1 manned by the crew of CP4
Water Station : Food & Drinks
Clearly stated and understood by all participants, there was to be only one Official Support Station – the one at the Start / Finish point. The Dairy Farm Amenities Centre, CP1 – also the midway point of the course already has a water cooler, a vending machine, as well as toilets. But most importantly, the single support station had an abundance of watermelons, bananas, potato chip snacks, and bread ! There was no shortage of water, 100Plus, and the GU Brew Electrolyte Energy Drink Lemon Lime Mix was concentrated. There was so much 1.5L pet bottle 100Plus that runners were encouraged to take them home with them come the end of the event !
The Medal
The unique medal is made from recycled wood could be used as a drink coaster as well
My Race Recap
This was my first race of year 2016
I’d decided to invest in a Coleman coolerbox seeing how i’m going to be doing a few more loop ultras this year, and the benefits it offers me. This event would be the first time i’d put the new coolerbox to use. I packed it up with Coke, Coconut drinks, bottled water from NTUC (chosen for it’s compact size), Lucozade orange flavored istonic drink, coconut jelly, self pre-prepared bottled Tailwind. I’d also taken steps to make sure the contents stayed as cold as possible come race day even before the start of the race by dumping the stuff in the morning before, with ice and ice blocks (self made from empty ice cream tubs). On the morning of the race, i poured out half of the icy cold water within and placed 3 more blocks of ice, and a packet of ice cubes i’d purchased the night before. The ice blocks were still intact at the end of the race ! The trial worked, will do likewise for future events
with Amy & Bc Seah Photo Credits : Amy
L-R : Huang Shaofei, Karl-Heinz Thormann, Alex Quek, Ashelyn Lee, myself, Esmond Choo, Celine Koh, Tina Khoo, Angelina Then
L-R : Bob, Alex, Esmond, Joshua, myself, Amy
I arrived at the race site via cab. I decided to book a cab this time around to avoid the mini ordeal i experienced on the morning of MR25 Ultra back in Dec 2015. That morning the cabbies refused to take me bcoz of my coolerbox. They were afraid of spillages. Dang ! I wasted valuable time, and not to mention the frustration and desparation that came with it then. No such this time around
A quick setup upon arrival at event site, the usual greetings and photo takings, race briefing by Sanmuga … and my race (UR) was (first to be) flagged off round about 8am.
awaiting flag-off, with Esmond & Daniel Photo Credits : Running Shots Wheng
moments after flag-off, flanked by Bc & Esmond Photo Credits : Running Shots Wheng
and we’re off !!! Photo Credits : The Green Race SG
Loop 1
Right from the flag-off, i’d soon found myself in 3rd position heading out towards The Green Corridor behind LAN Runner (i didn’t know him then) & Faith Tan (the eventual Winner of this category). My buddy & pacer Bc Seah was alongside me throughout this lap too. Somewhere along this lap, i was overtaken by Steve Chia but still the pace was unexpectedly too fast. I found myself in 4th place at the end of the first loop
Loop 1 …
Singapore Quarry Road / Quarry View …
Photo Credits : Running Shots A.C.
The weather was generally kind up till this time of the day
I’d done 2 separate recce / training runs prior, totalling 3 laps. However on both ocassions, i’d used ZhengHua Park trail sections to get onto Belukar Track section avoiding the grassy section before the almost barren site, so i was kinda caught offguard when marshalled towards the grass bcoz i knew from the past this area was always wet and marshy. And so it turned out to be so …
end of loop 1 Photo Credits : Dave Poh / Pictureart
end of loop 1 Photo Credits : Dave Poh / Pictureart
The rest of the sections went pretty much according to plan, same goes too for the personally dreaded Nangka Trails where i failed to psyched myself to run thru. I walked yet again after crossing the wooden bridge. Did so too throughtout this day
at the end of the 1st Loop Photo Credits : Ming Ham / wow2wow
CP : 57:03
Swapped out the bottles from my Salomon vest. I’d already prepared the exchange in ziplocs such that upon arrival i need not bother fumbling and searching for them. One big, one small bottles in 2 separate ziplocs. Big, 330ml – Tailwind. Small, 200ml – either Coke, or Lucozade (prepared the day before).
Loop 2
I left without my buddy cum pacer Bc Seah. I’d told him to help himself to my coolerbox. I was sure he would catch up with me later on. I soon got passed by a speedy Ang Moh in his event tee. Little did i realize (much later on) that he was a 2R participant (i’d assumed he was a UR). I started walking once over the railroad bridge. LAN Runner passed me. I passed him just before the BTH area, but myself got passed by a group of speedy runners (again i’d assumed they were UR runners too !)
I regained my composure momentarily (from all that walking) … but think my pace had been too fast, one which I was to pay for later on …
Dairy Farm, CP1 … where i’d previously turned down Habib’s offer of Coke … no such thing this time around. I was flagging by now
Belukar Tracks, 2nd Loop …
Photo Credits : Tan Kim Lai
Steve (Chia) was already on his way out as i was just arriving at the end of my 2nd lap !
CP : 2:03 (lap – 1:06)
In and out fast, grabbed a can of Yeo’s coconut drink from my coolerbox and drank it on my walk out … 2:05 into the race, i was already 25 mins faster than when i did my 2 loops training run from the week before
Loop 3
Was walking and walking more and more. The heat was on the ascendency ! Arm sleevings fully extended. As i walked the Green Corridor i kept turning round to look behind. I was sure there’d be runners closing in on me … I was hoping the sight of another running up behind me would motivate and kickstart my engine but nothing doing. There was no one, and with each step i lost the urge to get myself to run !
trudging on out at the start of 3rd loop
I was beginning to feel the need for some input. I’d brought a pack of vacuum-sealed seedless dates in my pack. I felt now is as good a time as any to refuel for the race. I proceeded to open the packaging. The first layer was easy enough, but then i struggled to tear thru the next layer. There was no perforations. Did all these on the move (walking). I stopped. Took out a 10c coin, found a nice flat granite along the Green Corridor and attempted to use the edge of the coin as a cutting tool. I was sure i’d no trouble making a gash on the bag. I failed, and there was still yet another layer of plastic within ! I gave up !
Green Corridor, just after BTH … 3rd loop … Photo Credits : Tan Kim Lai
Jalan Asas. Came across my friend Ash, one of the 3 local race directors. He was back from making his rounds checking in on the volunteers. I was to see the 2 global race directors during my time out on the course too. Kudos to the race directors !
Was not until DF trails that i started to have a real go at it again especially on the downslopes. DF CP1 – Coke
Belukar Track – i could sense i was starting to hit the wall !
Murnane Reservoir, CP2 came and went. A little struggle to get into the Durian Loop. Was ok once inside, auto-pilot mode but came off the rails at … yep, the Nangka Trails ! A real battle, possibly the lowest point in my entire race …
CP : 3:27 (1:24 laptime) … even the welcome sight of my buddy William Muk who’d come over from BTH after his training runs, as well as those who’d completed their 1R and 2R did little to raise my battered spirit !
L-R : William Muk, Ashelyn Lee, Alex Quek, Celine Koh, Foo Yat Sun, Bernard Goh Photo Credits : Tan Kim Lai
Runners Unite ! Photo Credits : Tan Kim Lai
As i sat in the tent resting, i knew it was only a matter of time before Esmond & Daniel would make their way here too. So too Bc Seah who had to call it a day soon afterwards as the soles of his shoes DNF
3 Laps Completed L-R : Bc Seah, Daniel Ong, myself, Esmond Choo, Wong Ee Hoa Back : Lily, Amy Khor Photo Credits : Tan Kim Lai
Daniel urged me to tag along with him & Esmond, and i duly took him up on his offer
Loop 4
So knackered i was that the 2 who arrived minutes after me were now ready and heading out – running on their next lap, whilst i could only trudge on. But i knew better to than let them out of my range, and out of my sight. I had to catch up before the gap between us became insurmountable
Alas, i was running with them once again. We’d started the race together before they decided to drop off the pace.
I was merely a pillion at this point in time – running when they ran, walking when they walked. A Solid strategy ! I was thankful. Daniel would ocassionally check in on me asking if i was alright. He knew i needed motivating. He knew i was in a bad place
The race ‘competitively’ was over for me since the end of the 3rd loop. It was now just a journey, a matter of finishing the minimum 5 loops … 5 loops for the unique medal. 5 loops for personal pride. 5 loops … 5 tougher than i thought loops !!!
But even now i was struggling, a sense of general loss of fitness and drive. The weather was partly to blame. The 3rd loop and even now was the hottest it’s been since the start of the race
Loop 4, at Singapore Quarry Rd … with Daniel & Esmond
On the other hand, Esmond was a total beast ! Not a sign of fatigue when out on the course (can’t say the same when he gets back into the tent though ! lol) This guy was talking of a 6th loop already. I knew i was lucky to complete 5 if i could
Durian Loop … Daniel started experiencing a few close calls. Twice, out in point he nearly tripped and stumbled over the precarious roots here. We urged him to slow down a tad. Thankfully we got back to the admin tent without incident
CP : 5:04 (Lap-time : 1:37) … i’d imagine this lap would have been close to 2:00 hrs had i gone at it alone, and that’s not even a conservative guesstimate
We took as much time here as possible to recover before heading out for our 5th lap
It was pretty hot. I conceded to an ice-water cold showering on the head, and as before … the guys were once again tearing down along the trails … time for me to play catch-up for the last time !
Loop 5
I finally caught up to them at the fringes of the GC. The long rest did lesser good for me than it did for my 2 buddies. I’m really paying the costs of going out too fast the first 2 loops. Nothing new … seems to be a common theme for me lately. Not good
Durian Loop, Daniel once again stumbling along coming close to tripping. I knew he too was spent, like me. Esmond was dreaming of a 6th (loop). We both told him to finish this one first. Daniel suggested i pace Esmond on his 6th. I didn’t know if i should cry, or to laugh … but pushed a ‘lil faster we did so that our bro would have enough time for his 6th should he decide to go for it. And suddenly i found the wind in my sails yet again. Second Wind ! The both of them urged me to ‘cheong’ ahead. I declined. They’d carried me thru these last 2 loops, i could not bite the hands that feed. We shall race as one to the Finish Line !
with buddies Daniel Ong & Esmond Choo at the end of our 5th loop Photo Credits : Dave Poh / Pictureart
thankful i did loops 4 & 5 with these guys ! Photo Credits : Dave Poh / Pictureart
As we drew ever nearer, Esmond determined he was going to do one more loop. He asked me to go ahead to get Lily to be ready for his arrival, and more importantly his ‘barang2’ !
CP : 6:33 (Lap – 1:29) … 5 loops completed, finishing joint 18th with Daniel Ong !
L-R : (front) Faith Tan, Daniel Ong, (back) Mark Itol, Tejo Thomas, Wong Ee Hoa, Steve Chia, myself, Pon Loo Photo Credits : Tejo Thomaswith Sanmuga, Karl, & Ash
I came into this event believing i could do 6 loops at least, 7 if all the elements and factors go in my favor, but ultimately struggling to complete 5. It was only later as i had the opportunity to glance through the live results that i appreciated how tough it had been not just for me, but for just about everyone else
As for Esmond, he did an awesome 1:13 on his 6th and final lap ! Amazing ! Placing him 7th Overall !
UR – Top 20 Finishers1R & 2R Podium Finishers
Conclusion
Good event, good route, good organization, good atmosphere, awesome volunteers, PB photogs, and a bunch of responsible race directors, and all for a good cause : “to create ZERO WASTE RUNNING RACES across Asia and beyond! We aim to generate maximum enjoyment at our events with minimum waste by eliminating needless consumption.” … and most importantly, good camadarie amongst the runners !
Many Thanks to all who made this a memorable event, and i am already looking forward to edition #2 in 2017 !
