Just Run Lah! - Singapore's online running community | JustRunLah! - Part 153
 
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Greedy Amateur Runner left undecided

Amateur Runner
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Greedy Amateur Runner left undecided

Some time back I had written a blog on back to back weekend races in 2014 and 2015 (Newton & CSC Run By The Bay for 2014 and Tri Factor Run & 2XU for 2015). And I had promised my legs that it will not happen again. I had claimed ignorance for 2014 and postponement of 2XU for 2015 that resulted the back to back weekend races. So by right in 2016 it should not happen again. But here we go again, tomorrow at 0500hrs I am going for Run 350 after going for 2XU last weekend.

I had spoken to a couple of close running kakis, and we concluded that I am ‘greedy’. Half Marathon being my ‘pet’ event, I do not want to miss every opportunity to run. And being a regular participants of races, I cannot resist the “greed’ of having a good ‘deal’, good ‘deal’ of having loyalty and early bird discounts. For 2XU and Run 350, it only cost me $55 and $33 respectively.

So by right, having learnt this ‘greedy’ lesson, I should not be ‘greedy’ again. But this weekend the ‘greed’ in me tried to overpower logical thinking again. I saw in the website of CSC Run By The Bay 16 that the date for the race will be on 31 Jul 16, same day as Tri Factor Run which I had already registered. I am having thoughts of forgoing Tri Factor Run and go for CSC Run By The Bay Half Marathon.

The reason that I have thoughts of forging Tri Factor Run to go for CSC Run By The Bay have nothing to do with the brand, race organising, route or goodies in the race pack from previous years. It is purely due to the distance, Half Marathon being my ‘pet’ event, I have this fear that I won’t have the opportunity to better my timing in 2016. Although many may think that there are still many half marathons in 2016, there are actually not many of them that I felt I will do well. Tomorrow’s Run 350 will be the 4th Half Marathon race in 2016. So what are the rest of Half Marathon in 2016 that I felt will be difficult to do well…

  1. Sundown on 28 May, I typically do not do well in Sundown over the years that I had participated. Yes, I may be watching soccer every weekend beyond midnight. But running Half Marathon at midnight and sitting on a sofa watching soccer is totally 2 different things. A lot of training at that time of the day is required in order to do well in Sundown, but too bad, my daily schedule do not allow me to train at that time. For the last few years, I feel sleepy and normally spend an addition of about 5mins to complete Half Marathon in Sundown.
  2. Army Half Marathon possibly on late Aug, this is a massive event. Non elite runners like me that do not get to start in the front will have a hard time trying to find space to open up in the first 5km. Hence very difficult to do well.
  3. Otter Run on4 Sep, this is a unknown for me. 50-50 chance.
  4. Standard Chartered on early Dec, same situation as Army Half Marathon. And I may be going for Full Marathon instead of Half Marathon.

So after assessing the available Half Marathons in 2016, it seems like CSC Run By The Bay should be the race. But I am still undecided, Tri Factor Run or CSC Run By The Bay?

Listen to Your Body!

Lingderella
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Listen to Your Body!

I should be running the NTUC Income Run 350, by right I should be running now, it’s 6.42am I should have about 8km to the finishing line thinking about the medal and the finisher tee.

But I was sick, no one knows how sick I am except me. It’s day 5 of my diarrhoea. Yes, day 5. It started on Wednesday morning when I had diarrhoea, I thought it’s just a diarrhoea so I reported to work as usual. Till I feel sudden nauseous and giddy then I went to see the doctor. I was crying (I don’t do that often) until so jialat While waiting for the doctor I think people who saw me might think I have depression or what. But it is just the nausea feels so bad. There goes my Wednesday to Saturday, sleeping, forcing food down my throat to sustain life, rolling on bed here and there and going to the toilet and nothing else. To be honest, I never thought that I would be so sick for so long, I run regularly, I thought I’m a fit person. But it’s not not a matter of being fit or not.

I was looking forward to my 3rd half marathon. But these few days I lost 3kg, didn’t eat a lot, still no appetite, still have diarrhoea, still some giddiness. I am in no condition to run a half marathon. I was still telling my running kakis that I will go run tomorrow and look forward in seeing them when my family tells me it is a bad idea, there is so many upcoming runs in a year. I decided to stay home rest when my Sister suddenly says: You know there is a incident where a runner shit on his pants during a marathon? Plus you are having diarrhoea!

Then just nice when I had already change my mind on going, Jerry messages me in regards to a post in my Facebook saying that I will go to run tomorrow: You don’t cherish your health or life one hor? Then I get a very good scolding and nag from him. Jerry is a guy who I have never met before, we know each other from a dating app (I was on it only for a few days till it makes me feel that I would rather be single forever and then deleted that app). Somehow, he is someone special and we keep in touch. We have been chatting for about a year and a half but we have never met and I’m ok with that. I still have things I want to do and complete but I don’t know what he thinks. Maybe he secretly has a girlfriend already. I like talking to him, he is someone who makes me grow. There, he pointed out my childishness and selfishness, which makes me very angry and irritated. But I can only apologise and say how stupid I am that I still want to run.

My heart and mind tells me yes but my body says no. I’m already childish and selfish that I want to go at first, if I go I will be extremely childish and selfish because I will be putting myself at risk and trouble the medics or other people to take care of me if I really pengsan in the run. I was too sick that I forgot to be considerate to people. Although it’s really sad that I couldn’t run but ya, there will still be other runs coming up and health is more important!

2XU Compression Run 2016 [HM]
I want to say Thank you to 2XU’s Official photographers! 2XU Compression Run is one of the largest running events in Singapore, got offical photographers to take pictures for the runners but this one good no charge for the photographs unlike another one, wanna suck the runners hard earned money(maybe some people earn easy money) >< Some of the races I go my photos really is very cannot make it one. But I have quite a lot of nice pictures this time. Maybe is because I learned to have awareness to the photographers and cameras already.

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Photo Credits: 2XU Official photographers

So this is the difference between whether you notice got camera or not. The machiam spasm face on the right is just the last few metres to the finishing point whereby I’m using all my eat milk strength to chiong to get my time chip scanned! ><

Race Review: 2XU Compression Run 2016 [HM] (by Moses)

Moses
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Race Review: 2XU Compression Run 2016 [HM] (by Moses)

A little disclaimer: I didn’t sign up for this race and I instead, ran with a bib of the opposite gender (as with last year, how coincidental). As usual, look out for the font in italics for aspects I deem relevant in a race (feel free to suggest as well).

Pre-race matters
Participants that had registered in the 2014 and 2015 edition were entitled to loyalty rates for this event, comprising of 3 categories – the HM, 10km and 5km. Race Entry Pack Collection was held on two occasions, the first on 18-20 March, 11am-7pm at Raffles City’s Atrium and the second on 1-2 April, 11am-5pm at Velocity’s Key Power International Outlet.

The Race Precinct
Together with some friends, I caught a cab down to the race venue (F1 pit building), arriving just around 4.20am, presumably sufficient time to deposit my baggage, use a restroom and then queue up in the start pen. However, queues for portable restrooms were unending. Unwilling to spend an unproductive time waiting for an indefinite period, I decided to venture around the nearby shopping centres to find a proper restroom (and thankfully I was successful). Baggage deposit was provided as well, taking me just beyond a minute.

RacePrecinct
The Race Precinct. Credit to 2XU Compression Run’s Race Guide.

The Race
I managed to start in the first wave, which was flagged off at 5.00am. The race route would take participants along Republic Boulevard, on towards Nicoll Highway, past the Sports Hub, along Tanjong Rhu and the PCN, before progressing to Marina East Drive, past Marina Barrage, Marina Bay Sands, Esplanade, The Floating Platform and finally, back to the Singapore Flyer for the Finish. If I haven’t already lost you from this review, below’s the pictorial representation.

21km Route
Credit to 2XU Compression Run’s Race Guide.
Pink Apple Events
Along the river. Credit to Pink Apple Events.

The route was largely flat, though there were some notable challenges. Firstly, there was a bottleneck (with signs reading “Narrow Path Ahead”) that runners may have experienced after the PCN. A friend relayed that a few minutes were spent trying to stroll (that was the fastest possible) past. Secondly, there was a series of steps just before the Esplanade. For runners who may have encountered that part of the route before the sun rose, visibility was poor. Even with adequate visibility, an obstacle this late into the race could prove to be disastrous. Though a volunteer stationed there did provide verbal warnings to participants, it would have been beneficial if other prophylactic measures were in place (makeshift ramps, warning signs, additional lighting etc).

Distance markers  were present at every km (if I recall accurately), though there were mild disparities (between distance markers and runners’ GPS-recorded distance) towards the last portion of the race, with the overall distance slightly short slightly shorter by 200-400m. Direction signs differentiating the routes for the different categories were present, though they were not particularly huge (I am shortsighted when running in the wee hours of the morning). Thankfully, there were volunteers stationed intermittently to direct runners accordingly. Last but not least, 8 hydration stations were located all along the course, with most stations serving both Pocari Sweat and plain water. One station towards the halfway point also did provide bananas.

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Just before the Finish. Credit to Pics2Go.

Post-Race
With a little embarrassment, I collected a Finisher’s Tee and Finisher’s Medal. In addition, a bottle of Pocari Sweat and a small towel were also handed out.

Post-race, runners could subsequently choose to indulge in a seemingly everlasting supply of Pocari Sweat (the kind volunteers gave me a 2L bottle!:D), a massage and get their photographs taken at a Pics2Go (the event’s official photographer) booth. Last but not least, race results were released two days after race.

That’s all from me for this review! Feel free to check out my personal blog here 🙂

Cover photo credit: 2XU Compression Run’s Race Guide.

4 Ways Running Benefits Your Everyday Life

Shereen
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4 Ways Running Benefits Your Everyday Life

Keep your brain fresh

Studies have shown that higher cardiorespiratory fitness leads to improved brain function and cognitive ability as you age. Low intensity aerobic exercise such as slow jogging and walking every evening would benefit you too. If you can, add in an evening run around the CBD area before you head home!

Sleep earlier and better

Man sleeping on hammockThose who meet the national guidelines of 150 minutes of at least moderate intensity exercise tend to sleep better at night. The actual mechanism behind this is not known for sure. Researchers posits that it could be the reduced anxiety and stress from exercise. It could also be the post-exercise drop in body temperature that promotes sleepiness. The good news is – low to moderate intensity running can help you sleep better and longer. On the next work day, you’d be springing out of bed!

Have a better diet

After work, you feel sluggish and listless. You drag yourself home and grab the first plate of leftovers you can find. Running changes this vicious cycle. Imagine yourself putting on a pair of running shoes after work, and while others are honking away in the dreaded traffic jam, you’re running around UOB plaza and the beautiful Art House. After the sweat session, you go for a post-run meal of healthy carbs before heading home. You feel more accomplished, healthier and stronger. Consciously or unconsciously, you end up cultivating a better eating habit. You don’t binge, you don’t cut back on breakfast because you need the energy for your after work run.

Look forward to going to CBD

Image credit: 123RF
Image credit: 123RF

Who hasn’t had a case of Monday blues? After a weekend long break at home, getting back into the grind feels endless. By incorporating a run into this routine, your run buddies and the weekly runs become things to look forward to. Going to the CBD seems better all of a sudden now.

Race the Lion City with Singapore International Triathlon

Shereen
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Race the Lion City with Singapore International Triathlon

Are you an aspiring sports person who wants to:

  • Become an elite athlete from a local sports enthusiast?
  • Race alongside up to 3,000 international sportsmen from around the globe including countries such as Ireland, Italy, France, USA, Germany, Switzerland, Australia, South Africa and Japan?
  • Experience the famous triathlon sport among Singapore’s scenic views, warm waters and at the very heart of our local culture?

Then this event is for you!

Race The Lion City & Experience Singapore

The Singapore International Triathlon (SIT) is Singapore’s pioneer triathlon event. Established in 1984, it was launched in an era when triathlons and endurance sports in general were largely unknown in Asia. From the first local triathlon held by the National University of Singapore (NUS) in its campus, it evolved into an international event two years later with a wide diversity of athletes participation from multiple countries including Malaysia, Hong Kong, New Zealand and Australia. Today, we have up to 3000 athletes from around the world joining us!

Singapore International Triathlon 2016 is returning this year on the 16 & 17 July 2016 at the well-known East Coast Park. Race the Lion City through warm and calm water, well-marked course and PB-worthy route. Post race, overseas participants will also have an opportunity to experience the exciting things the metropolis city has to offer. There is the iconic Gardens by the Bay and the Botanic Gardens (recently inscribed as a UNESCO World Heritage). From the sights and sounds to the friendly volunteers, our race organisers promise the full Singapore experience this year.

Photo Credit: Singapore International Triathlon
Photo Credit: Singapore International Triathlon

Presenting Singapore International Triathlon 2016

There would be 4 different categories including the standard triathlon distance (1.5km swim, 36km bike and 10km run) and a kids triathlon. The event also features other categories such as Sprint Distance Race and Relays. eCertificates will be issued to all participants of the event.

Photo Credit: Gaia Health Blog
Photo Credit: Gaia Health Blog

Race the Lion City raises the bar on your fitness, and it allows both Singaporeans and our international participants to experience our tropical island. Are you ready for this experience coming July?

The Toughest 400m Race

Shu
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The Toughest 400m Race

Running 400 meters is no kick to most people. Well, it’s just one lap around the track, right?

The Red Bull 400 comes with a twist: It is a 400 meters run, but you will be running uphill at an altitude close to 200m at over 30 degrees of incline. It is a race that puts your calves, quads and endurance to the ultimate test.

Known to be the steepest 400m race in Europe, it is possible that Red Bull 400 could also be the steepest race in the world. If you need more convincing how tough the race is, just take a look at the breathtaking scenery when the runners have reached the top:

OSIM Sundown With Love Ambassadors: Raviin & Yvonne

Shu
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OSIM Sundown With Love Ambassadors: Raviin & Yvonne

As some would put it, a couple that runs together stays together. Meet Raviin and Yvonne, whose love for running had brought them together. You can view more of their running journey together on their instagram page: @ourunningstory. Here in this interview, they share with us their thoughts on having a running partner, what inspires them to run and some running tips.

Raviin

1. How will you introduce yourself to Singapore running community?

Raviin: Hi, my name is Raviin and I’m a national athlete with Team Singapore Athletics. I’m currently also a final year student in SIM-UB majoring in Psychology.

raviin

2. When did you first pick up running (what age) and what inspired you to do so?

Raviin: I started running when I was 11 years old. My dad and uncle would drag me to Macritchie every Sunday morning to run with them just to make sure that I don’t waste my morning watching cartoons.

3. Running buddy, how important is that in your opinion. Any message to Yvonne?

Raviin: Running buddy is definitely important but the trick is having the right running buddy. Sometimes runs can get long and boring especially when you are alone but with a running buddy time seems to move faster and the runs are filled with laughter and excitement.
To Yvonne: Thank you for being the best running buddy ever! And I hope I was the same to you (:

raviin 1

4. One tip to running at night?

Raviin: Nights might seem cooler but please hydrate yourself equally well.

5. One advice for aspiring runners?

Raviin: Running is a very simple sport, as all you need is a pair of shoes and any place can be your playground. So don’t be afraid to mix up your runs whether it’s the company, slow/fast or even the place. Try to mix it and see where you have fun the most!

Yvonne

1. How will you introduce yourself to Singapore running community?

Yvonne: Hi everyone, my name is Yvonne. I am a middle distance runner and a running enthusiast just like you! Besides running, I get to spread my love for sports through my job as a physical education teacher. Running has been a big part of my life. It has journeyed with me through my best and worst moments. I hope it has impacted you as much as it did for me.

yvonne

2. When did you first pick up running (what age) and what inspired you to do so?

Yvonne: I first picked up running at the age of twelve when I joined my primary school’s Track and Field team. I was inspired by my teammates, Si Jia, Si Min and Khai Leng. Special shoutout to you girls, you girls were really awesome and still are! ☺ Then, these girls were thrashing everyone in our school with their 1.6km timings and I was inspired by them.

3. A running boyfriend, does it make training/racing easier?

Yvonne: In my opinion, having a boyfriend who runs certainly makes training and racing easier. These shared experiences allow us to better understand what each other is going through. It is also a morale booster for me to see someone I love cheering for me at the finish line.

raviin yvonne 1

4. “Limitless”. As an advocator for the sports, what does the word mean to you?

Yvonne: The word “limitless” to me represents our ability to outdo ourselves, especially in times when you feel like the odds are against you. Running is a sport that gives you that experience. I guess, this is one of the reasons why I would get myself down to the track after a long day of work.

5. One advice for aspiring runners?

Yvonne: Pace yourself well, be it your training or your races. Buddying up with someone for your runs, getting a personal running diary or a coach can help you pace yourself and monitor your progress.

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2XU Half Marathon Weekend

Roarie
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2XU Half Marathon Weekend

Okay, not exactly a full weekend of 2XU races but last Sunday, I witnessed one of the highest turnouts among other races in Singapore :). It is reported having about 12,000 runners participating in 3 different categories of the run this year – the 5, 10 and 21.1km races.

Shot taken as I arrived at the F1 Pit Building at approximately 4.00 am (flag off will be 5.09 am for the second wave which I’m in) where baggage deposit and porta potties are located. The would be check-in and start point is approximately several hundred meters away, right behind the block.

More runners prepping for the race! It’s 4 in the morning so we should expect sunrise after race!

Within the local running community, we don’t ask who’s going for 2XU run, instead, we ask who will NOT be going. To me personally, this run is a staple in everyone’s calendar and the participation rate continues to set the bar high among other races held during the period.

More folks checking in baggages and waiting for familiar faces to be spotted!

FF, I met up with my runner friends (arranged to meet prior to the run) while wandering around and took several selfies with them.

FF again, by then, half of the runners present would have made it to the check-in and start point. I waited for a couple more of folks before walking into oblivion (the path towards the check point was almost pitch black!)

Approximately 200-300 meters away from the starting line, we enjoyed the music, emcee talking and not before long, first wave is flagged off right on dot. 9 minutes later, Roarie (myself) will be crossing the starting line to embark on his 3rd half marathon journey for the year 2016!

FF (fast foward) the end point is near and yes I am pretty fine with my finishing time of 2:33:27 nett! Although I fail to beat my PB of my first half marathon (also 2XU) in 2015 of 2:24:41 nett (boo!) But still, I earned a bling! To top my joy off, I finished injury and cramp free!

Taking the to take nice nice pics! Gambatte people!

But but one thing that has become ceremonial to me is that I have to take some post race selfies with my friends. The sun is up and bright which makes it easier to spot people! DH and everyone else I know are there, chilling, taking photos, eating bananas!

Post race! Woohoo!

To some, logistics issues, especially with the potta potties, seemed to be an easy target for the majority to deduct some merits off this race, oh and expired GU! To me, it is a great experience (less the gel ;( ) and an unforgettable one ( wont forget the expired gel? ). I envision myself to continue doing 2XU for the coming and later years!

Next race coming up will be a 10km for me! Until my next post, ciao!

Race Review: 2XU Compression Run 2016 [5 Km] (by Rebekah Ong)

Rebekah Ong
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Race Review: 2XU Compression Run 2016 [5 Km] (by Rebekah Ong)

The annual 2XU Compression Runs is one of my favourite run events and I always look forward to joining this event! This year I signed up for the 5km category and since I was a Past Participant, I was entitled to loyalty rates. I really appreciate when the organisers have loyalty rates for past participants as cost is a big consideration factor when I sign up for races.

2xu race fee[Picture courtesy of 2XU Compression Run Website]

Race Pack

Another big consideration when I sign up for races would be the race pack. For the 2016 edition, race pack contained the following:

  1. An Original 2XU Dry fit Run Singlet
  2. An Exclusive Running Pouch
  3. And other sponsored items

The first two items from the above list were crowd–pleasers but for the sponsored items, sadly, I can’t say the same.

Here are my thoughts on the organisers could do better for the race pack.

  • Provide a tote/recyclable bag instead of a plastic bag. It looks better and we would be happier receiving them
  • For the sponsored Garnier product for men, it would be nice if the they had a ladies option too.

The race pack collection was done by my friend, Pearleen. She went to collect the race pack on the first day around 11:30hrs. There was not much of a people and the queues were moving fast. Overall, it wasn’t a long wait and collection was smooth. Kudos to the organisers on a good job done.

Race Pack[Race Pack Photo – missing from pic, the SOYJOY chocolate bar and the Garnier Men cleanser]

Race Day

The 5 km race category flag off timing was 07:30 hrs at the F1 Pit Building. My friends and I had decided to meet up 06:45 hrs at Promenade Station and walk to the race site. It was a very warm morning and we were perspiring even before the run had start. We were also glad that there wasn’t any burning smell in the air as the past few days had been hazy! One of my friends had to deposit her bag at the bag deposit area and that didn’t take her very long. Service at the bag deposit was really fast and efficient according to her. After she returned to the group, we took some photos around the pit building before heading towards the start Pen.

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At around 07:20hrs, the race pen was still not open for the 5 km runners to enter. This surprised us although as they were still allowing 10 km runners to enter the race. I know it’s written on the website that participants who do not start within the 30 minutes from their respective flag off point would be disqualified/ may not be allow to start but the organisers could have catered a different entry point for them while allowing the 5 km participants to form up. I felt that this arrangement could be improved when especially they had other events lined up for the 5km runners before flag off. The 5 km flag off was delayed to 07:40 hrs. We had arrived early so that we could start on time and avoid the morning heat from the sun.

16-04-03-15-15-23-697_decoEventually we made our way into the START Pen for the 5km flag off. I was pretty pleased to be starting off so near to the front. This was also my first time being so close to the START line and being flagged off in the first wave. The warm up dance session was conducted to some upbeat songs like ‘Happy’ by Pharrell Williams and ‘Uptown Funk’ by Bruno Mars but some of the participants were already frustrated by the late flag off and didn’t seem too enthusiastic. I personally thought it was fun but they should have started earlier. Finally the signal for the race to START was given and all of us were more than happy to started the race! The route for 5km was a pretty easy one as there was not much slopes. There was also no bottlenecks and it was a really smooth run but the sweltering heat made it challenging.

2XU 5km route

[5 km Category Route – Picture courtesy of 2XU Compression Run Website]

What I thought could be improved for the route would be the following:

  • Proper signage markers throughout the route so that participants would know how much they have covered.
  • More water points to be distributed along the route as it was a really warm day.

I completed the race in 34 minutes which I think is one of my better timings so far.

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We were diverted into our race categories to collect the after race goodies:

  • Finisher Medals
  • Pocari Sweat Drinks
  • Bananas
  • Cold towel

The organisation for this part of the event was smooth though there was a long queue forming. The queue moved fast, so that’s always good. My friend Calvin feedback that an improvement area would behaving better signage/banner at the top of the tents to show where to queue to collect the medals. On that day, there was only a written piece of signage right at the entry of the queue. The poor auntie who was volunteering had to raise her voice to get people to the right queue.

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[Photo courtesy of Pic2Go]

Overall, we were all happy that we completed the race in good time. We definitely enjoyed the overall race experience of the 2XU Compression Run and look forward to the 2017 edition! Hope you guys enjoyed reading this review as much as I enjoyed myself yesterday during the event!

Compressport Run 2016 – Finisher Medals & More!

Shu
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Compressport Run 2016 – Finisher Medals & More!

Your wait has not been in vain! Just last week, the organiser at Compressport Run 2016 had also released the design for the Finisher Medals:

Finisher Medals

compressport run medals

That’s not all! There will also be prizes available for the top 10 positions in Men’s and Women’s, for both Open and Veteran categories. This means that there will be a total of 40 prizes up for grabs, with a total of $3,600 cash pouch and other attractive prizes:

10 km Challenge | Men’s / Women’s Open

prize_men-women-open_v2_300dpi

10 km Challenge | Veteran Men’s / Women’s (45 Years old & above)

prize_men-women-open_v2_300dpi

Due to overwhelming response, the organiser has also extended the Early Bird rates to 30 April 2016. For those who have registered at the normal fees, simply send them a message on the facebook page to facilitate your refund.

compressport price-table_v2

10% Discount for our readers!

We are happy to provide all JustRunLah! subscribers with 10% OFF! Use promo code: CR2016JRL10 during check-out to claim the special price.

How to Find Your 2016 Race Goal Distance?

Shereen
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0
How to Find Your 2016 Race Goal Distance?

We’re steadily going into the month of April. Almost summer! How many of us are still holding onto our New Year resolutions? Thing is, these work best if there is a clearly defined and measurable goal. If your resolution is to be more active, keep fit or maybe to even improve your running performance, it helps to put that into a specific race time or race distance.

Let us guide you through!

Like any other exercise, running has to be progressively challenging. Suddenly going from a weekly 10K mileage to 40K is just setting yourself up for injury. The general guideline is to not increase your weekly mileage by more than 1 to 2 km.What’s more important is consistency. Even if you happened to have missed a few weeks of training! Apart from training your runs by running, including cross-training days and other workouts can also add variety.

A quick Google search would bring up so many run training programs. Lucky for you, they’re really easy to understand. For example, there’s always a long run day for endurance runners, usually on weekends when you’re not rushing to work. If it’s your second or third time running this distance, there’d probably be speed work such as tempo runs and interval trainings to help improve your PB. Once you know you can train for a weekly mileage about TWICE your goal distance, you’re ready to sign up for the next 5K, 10K, 21K or the magical 42.195KM.

We’ve put together the above infographic to guide you through. If you’ve any questions at all, feel free to comment!

Race Review: 2XU Compression Run 2016 [HM] (by Lingderella)

Lingderella
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Race Review: 2XU Compression Run 2016 [HM] (by Lingderella)

The most difficult moment today is finding the courage to take a bath after the half marathon. When the water falls on me, the spiciness just makes me wants to go !#%$@! I earned four abrasions in this run. I’ll skip the details on my abrasions but seriously it’s freaking pain machiam a pain score 8 and sadly I realised I actually get abrasions in all my long distance running! ?

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Its a relief when I get my finisher tee and medal. And of course the best part is the iced cold towel. Slap it on my face immediately. Now I think every run should give iced cold towel to the runners after the run, really so shiok lah!

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My race bib really “chui”, don’t know how I do it. I like the medal and finisher tee, although the tee is quite transparent and white can make me look fat but I used my sweat to earn it so no matter what it’s sibeh nice!

I had wanted to follow the 2hr30mins pacers for the whole race but I was seriously under training and lost them after 9km. Didn’t really run any long distance since standard chartered marathon last year. This is the 2nd half marathon I had in my life, this time my timing is about 10 minutes slower than what I did for GEWR last year, not too bad!

I’m obviously in desperation during the distance I’m chasing the pacer because I think a lot of bo liao stuff. I tried hard to regulate my breathing as I wonder if my breathing is too loud because the pacer in front of me did not listen to any ear piece ? I’m trying to stay near the pacers because it seems so easy to lose them, they are so fast(it’s just that I’m slow) Then I changed my focus to their balloons, see the balloons fly and sway and wonder when will it hit me on my face and burst.

After one of the drinking station, I lost the pacers. I’m a law abiding citizen, say nicely is want to bin my litter properly so I stopped, finished my drink then carry on but actually is want to stop and have a breather. It’s nice that before the run the organisers sort of reminded us to be considerate and care for the environment. The drinks at the drinks station is cold, give them a like! ?

Although I lost the 2hr30mins pacers, but I set another aimed by telling myself don’t let the 2hr45mins pacers run pass me. And fortunately I managed to.

For the rest of the run I used the music I have to distract myself from paying too much attention to the run. “I wish that I could be like the cool kids, these are the cool kids they seem to get it”, somehow I think those sibeh can run ones are so cool! I really want to be like them, run fast, run easy! “Do it like a brother , do it like a dude!”, not just guys can run, many char bors can run also! Then I press next when the song came “Tell them what I hope would be impossible~ impossible~ impossible~” ? I really need motivation and positive songs to keep me going!

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I don’t know why all the other runner’s fitness watch clocked distance of less than 21km by mine is 21.99km, which is nearly 22km! Maybe my running app got problem or maybe I don’t know how to run shorter path at the turns？

It was only 200m to the finishing point when I saw a girl gotten carried away in a stretcher, she was so close to the finishing line! I hope she got her medal and finisher tee, we all know she’s almost there! If according to my running app, she already completed the distance of a half marathon.

I don’t know in the end how I complete the run, every km seems way more than the actual distance and I feel like I had float or drift myself to the ending point. Or it’s just the music that keeps me going, with me arguing and agreeing with the lyrics. Or it could be I’m just very stoned that I should try to wake up earlier often and run at 5am.

I’m glad I got to know these group of runners who motivates and inspires each other to keep on running. Like I seriously gonna start walking when I’m heading towards Marina Barrage when Chiu Ping run pass me and waves at me to follow her. Although I can’t manage to keep up with her pace, but a simple wave really did a lot to stopped me from stopping. There was also a guy who give me a tap on my back, he was saying something but my music was too loud, didn’t manage to catch what he was saying but I am sure he is encouraging me. Simple nice gestures can be so powerful and encouraging.

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Race Review: 2XU Compression Run 2016 [10km] (by ‘Ah Girl’)

Ah Girl
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Race Review: 2XU Compression Run 2016 [10km] (by ‘Ah Girl’)

It has been a month of race-less life and I’m glad to get back on my feet track by signing up for a few races in my birthday month! I chose to do the 10km race for the 2XU Compression Run 2016, which is my favourite race category ever since I started running races.

Flag-off was a great start

JK, radio DJ from Power98 and the race event emcee whom I see at almost all of the races I’ve participated in, did a good job as usual of keeping the flag-off on track and punctual. The moment the digital timer struck 02:00H, (from 21k’s flag-off) horns sounded and off we charged out from the F1 Pit with a beautiful pinkish and orange sky to mark the start of yet another new day.

1st half – Clear and wide running roads

My favorite part of the race is the route from the starting point, along Nicoll Highway and towards the Sports Hub. Perhaps it was due to the quiet traffic and good race atmosphere where seeing and feeling the race adrenaline from others propelled me to keep up with them while keeping my pace in check. I was aiming for a 5:00 pace for the 1st 3 KM and somewhat managed to do so with little or no road obstacles.

Hydration points were sufficient throughout the race and there were mobile toilets seen at some stations as well. Volunteers were helpful and encouraging, which is one of the reasons that kept me and other race participants going.

2nd half – Bottlenecks, merging lanes and immense heat

After some bends and turns around the Sports stadium and across the Tanjong Rhu bridge, runners from the earlier 21k race event soon came into sight. And expectations for bottlenecks especially at areas near hydration points and paths along Gardens By the bay (East) were already forming at the back of my mind.

True enough, as I advanced towards the bridge linking to the Marina Barrage, the running crowd soon came to a slow jog, with the medic tents and hydration points all situated at the same area. As such, many of the runners had to edge their way through other runners and it wasn’t exactly a pleasant nor favorable situation for any runner to speed up. My motivation for doing a negative split were slightly affected but I managed to run in a line with other similar paced runners in order to avoid banging or tripping over anyone.

Not to forget, the unforgiving heat from the 7ish-8am sun was another obstacle that runners had to endure and I guess that’s what usually happens for a 7am 10k race.

Nonetheless, I managed to end my race after getting slightly confused near the finishing lane as to which one to sprint into, only to realise it was the same for both 10 and 21km. All in all, it was a challenging race for me in terms of avoiding different crowds and fighting the heat, as well as getting my stamina and physique back on track. Now that gives me another reason to keep it gong and surpass different obstacles in popular and highly-subscribed races.

Post-race treats

Pocari isotonic drinks, bananas and samples of Tiger balm rubs were handed out to runners and 21k finishers received a nice finisher tee as well! The iced cold towels came as a surprise and kudos to race organisers for this much-needed treat! There were free photo-printing services and a wonderful backdrop of the Marina Bay, Singapore Flyer and resting area for our tired legs.

Running is more than running

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Indeed, running races has been not just a physical journey but a spiritual one as well. I have made new friends from running, as well as grabbing my old friends to run with me; I have came across disappointments, frustrations but also joy and confidence from this seemingly solidarity sport. I always tell my buddies that – if you say that running isn’t your thing, you’ve got to at least try it to say it! Life is all about experiences, isn’t it?

Looking forward to the next race. Till then!

Your Game. Your Passion. Your Time.

Shu
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Your Game. Your Passion. Your Time.

The Greatness of Sports

Sports have the power to bring people together, regardless of age and background. Sports are more than just games; to many sports are life. We live and breathe sports; life would simply be different without sports whether you are an athlete yourself, or a supporter for your favourite sports team.

When it comes to running, playing a ball game or taking part in any kinds of sports, having a good set of equipment definitely gives you one up in your game. We want to be properly equipped to play in comfort and be in our best performance, without worries of getting injured.

Dependablility, Stability, Comfort

Mizuno Corporation is a Japanese sports equipment and sportswear company, founded in Osaka in 1906 by Rihachi Mizuno. Today, Mizuno is a global corporation which makes a wide variety of sports equipment and sportswear.

In fact the Mizuno Wave Hitogami is one of the most popular running shoes around, known for its stability and speed (RunRepeat):

While Mizuno is popular among athletes for its running shoes, it also boasts of a whole collection of sports equipment and sportswear for other sports such as golf, tennis, baseball, volleyball, football, rugby, skiing, cycling, judo, table tennis, badminton, boxing and athletics.

Range of Running Shoes

Mizuno’s collection of shoes come in 4 categories – Neutral, Support, Synchro, Trail, offering different levels of support and comfort according to your needs.

  • Neutral – Effortless – Uniformly disperses shock, providing excellent cushioning and enhanced stability
  • Support – Stable – Engineered for ultimate stability, superb motion and control precision
  • Synchro – Synchronised – Light in weight, big on comfort and rebound
  • Trail – All-terrain, performance-driven shoes for exhilarating and energizing off-road runs.

Not sure which type of shoe is for you? Fret not, you may use Mizuno’s Precision Fit Online to find out your recommended shoe! All you have to do is select the relevant options that reflect your profile and the shoe for you will present to you right after.

World of Sports

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World of Sports is the official distributor for Mizuno in Singapore.

For over 25 Years, World of Sports has provided high-performance sporting gear to serve a whole array of sporting activities, including road running, trail running, adventure racing, swimming, as well as racquet and water sports.

The brands we promote embody vitality, quality and sporting prowess. As a leading sports retailer, we are committed to the health and fitness of our customers and seek to provide excellent customer care at our 32 stores island wide. As a good corporate citizen, we are the proud sponsor of numerous annual sporting events.

9-Year-Old Runs Supertough Navy Obstacle Course For Bullied Kids Everywhere

Shu
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9-Year-Old Runs Supertough Navy Obstacle Course For Bullied Kids Everywhere

Milla Star Bizzotto, a 9-year-old from Miami, completed an extreme race on 4th March that was meant to test the limits of the very fittest adults. And she does not run kids course in races.

She took part in Battlefrog Xtreme — a 24-hour obstacle course designed by a Navy SEAL. Each lap is approximately 8 km long, with 25 obstacles and a swimming portion. Not only did Milla complete 6 laps of the race, she was the only person under the age of 18 to even participate.

I don’t want to play video games, I don’t want to Hoverboard. I don’t want to do things to make life easier. I want to be comfortable being uncomfortable. I have one body and it’s all I want and all I love.

She completed the race with the help of her father, Christian Bizzotto, with whom she has competed in several other events. BattleFrog allowed her to participate in the race despite her age as long as her dad stayed by her side.

To prepare for the race, Milla trained relentlessly five days a week, three hours a day, for 9 months.

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What inspired Milla to push herself and compete in extreme races was when she used to be bullied by other classmates. They would call her names and say she was not a good player. But to Milla, it’s about accomplishing the impossible. She wants to inspire other children and let them know that they can do or be anything they want. She wants to show that they can overcome bullying without violence.

I don’t get bullied anymore. I know how to stand up for myself now. And I love what I do. I want to do it forever.

Moving forward, Milla plans to keep competing, training, and kicking ass.

Reebok Spartan Race Singapore – Do You Have What It Takes?

Shu
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Reebok Spartan Race Singapore – Do You Have What It Takes?

Following the success of the inaugural Reebok Spartan Race Singapore, race organiser Mediacorp is proud to announce that the world’s leading obstacle race is set for an epic return on 7 May 2016 at Tampines Ave 10.

In conjunction with the venue announcement, a new hour slot will also be opened for the Super Heats category – this means that even more participants can take part in the race!

More Mud, More Fun

The new race course will span the jungled terrain on the outskirts of Tampines, and promises a rougher, tougher landscape featuring dense foliage, wildlife and a heck of a lot more mud — creating the ultimate gritty atmosphere that’s a true reflection of the Spartan ethos. Participants will have to battle the elements as well as their own limitations in order to conquer this untamed new arena.

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“You are going to love what we have coming your way.” Mr Joe De Sena, CEO and Founder of the Spartan Race. “Last year, the Spartan Sprint was an urban race meant to showcase the cityscape. This time round, we’ve answered your questions — you wanted mud, you’re going to get it. Get yourself ready because this is not going to be like last year. Rough, rugged and muddy Singapore, this is exactly what the doctor ordered.”

Race Your Way To Lake Tahoe!

Another great news for all fellow Spartans! With the addition of the Super Elite race category to this year’s Reebok Spartan Race Singapore, race organiser Mediacorp will also be sending the top racers to compete in the Spartan World Championship at Lake Tahoe.

A total of 4 participants – 2 top Elite Men and 2 top Elite women will be awarded the sponsored trip. The prize will be given to 1 Singaporean/PR man and woman and 1 non-Singaporean man and woman, who has achieved 1st placing in the Men’s and Women’s Elite Heat at the 2016 Reebok Spartan Race Singapore Super event on 7 May 2016.

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Spartan Race World Championship 2016

The Spartan Race World Championship is the ultimate test of strength and endurance and this October, the race returns to Lake Tahoe where Spartans are in for an adventure filled trail. Competitors will tackle the most challenging event the obstacle racing community has ever experienced in an unforgettable test of mental and physical strength.

Set against the rugged backdrop of the striking Sierra Nevada mountain range, the Spartan Beast course features 13+ miles and 30+ obstacles across gruelling mountain terrain at Lake Tahoe, California. Expect all manner of obstacles including many never before seen on US soil.

The sponsored trip includes:

  • Roundtrip economy flight from Singapore to Reno on United Airlines
  • Roundtrip Airport transfer from Reno-Tahoe International Airport to Resort Squaw Creek
  • 5D4N accommodation at Resort Squaw Creek in a single-share room, with breakfast
  • 7-day Premier policy with AIG Travel Insurance
  • Registration fee for the Spartan Beast: World Championship Beast
Terms & conditions apply.

Don’t miss out on this epic experience, visit spartanrace.sg to sign up now.

$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.

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