Just Run Lah! - Singapore's online running community | JustRunLah! - Part 165
 
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3 Reasons Why You Should Not Miss Safari Zoo Run 2016

Team JustRunLah!
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3 Reasons Why You Should Not Miss Safari Zoo Run 2016

After a successful event last year, the Safari Zoo Run is back, wilder & better than before‎! The one and only chance you get to run through the zoo every year, Safari Zoo Run was conceived to commemorate Singapore Zoo’s famous matriarch and one of Singapore’s most loved animal personalities — Ah Meng the Sumatran orang utan. If you love animals and wildlife, or have a deep connection with the Singapore Zoo, this is the race for you! Here are 3 reasons why you should not miss the Safari Zoo Run 2016, happening on the 27th and 28th February:

1. A Fun And Educational Race

The Singapore Zoo is known for one of the most excellent zoos in the world – having among the most beautiful wildlife park settings in the world, where animals roam freely in open and naturalistic habitats. Running along the race route, you will not only get to experience the beautiful wildlife park settings, but you will possibly get to interact with the animals too. With categories that open up to participants from 4 years old and above, you can bring your family along to have a fun and enriching day out. Take part in the Safari Zoo Run to get up close and personal with the animals!

Photo credits: Singapore Tourism Board
Photo credits: Singapore Tourism Board

2. Race For Wildlife

An active advocate for preserving biodiversity and endangered species, the Singapore Zoo places a strong emphasis on wildlife conservation. While you run along the race route in the zoo and learn more about the wildlife animals, also take your time to appreciate the importance of conserving animals and the beauty of nature. This year, a portion of the proceeds from the race will go towards aiding the conservation efforts of Singapore Zoo and Wildlife Reserves Singapore. Have fun at the race, educate yourself and your family members about wildlife conservation, and leave a positive impact on the future of wildlife animals.

Enjoy 5% discount during Early bird rates and 10% discount during Normal rates by using promo Code: SZR16JRLPROMO during registration!

3. Runners’ Entitlement

safari zoo run medals

Be the proud owners of these cute race medals, or even better, let them mark the start of your child’s interest in running and wildlife. On top of race apparel and race medal, all participants are also entitled to receive free admission to Singapore Zoo and River Safari on the registered race day itself. A full day for family outing all planned out – how does that sound? Other entitlements include 50% discount vouchers for Jurong Bird Park Admission and Night Safari Admission, free 3-month digital subscription of Young Parents magazine (worth $15), and exclusive F&B and retail offers.

Sign up here now for the Safari Zoo Run 2016!

Enjoy 5% discount during Early bird rates and 10% discount during Normal rates by using promo Code: SZR16JRLPROMO during registration!

What You Need To Know About Dehydration

Team JustRunLah!
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What You Need To Know About Dehydration

Hydration has always been one of the most important yet overlooked issues in races and especially in marathons. Our body produces sweat to lose the heat produced by our muscles during running, and it is important to make sure that the water loss is replenished to ensure our body is functioning properly. As a marathon exists in a compressed time period, our body’s heavy sweating rate makes it possible to get dehydrated quicker than usual. This causes our blood to grow thicker and the heart has to pump harder to push it around, which can cause several problems.

Check out the infographic below to learn more about dehydration, and remember to bookmark it for future references when you are preparing for a race!

dehydration & running-1

Running: 2015

KenJoe
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Running: 2015

Looking back, it seemed like it has been a very long year. I’ve just started running regularly at the park featured above,  in late 2014. But I had surprised even myself as I looked at the box of medals I’ve collected for the past 12 months or so.

I counted and there were about 23 distinct days of challenges (races/runs/rides etc) in 2015:

1. Six 10 km races inclusive of one which I ran on my own though it was cancelled due to the haze (Race Against Cancer).
2. Three  5 km races
3.  Three half marathons
4. Two full marathons (Sundown Marathon and Standard Chartered Marathon Singapore)
5. One vertical marathon (OCBC’s National Vertical Marathon)
6. Two 15 km races
7. One 18.45 km race
8. One Aquathlon (Nila Aquathlon 500 m swim, 2.5 km run)
9. One Sportive Ride (Cycling 42 km)
10. Spartan Sprint
11. Swimming Marathon (280 x 50 m) – Swim for Hope (over 2 days)

allmedals2015

The running passion started more seriously with a 10 km race that I took with my younger son in the ST Run 2014.  Before that, I had done a 8 km race early that year but didn’t do anything much for the next 6 months or so.  Then I started to think perhaps I should now attempt my dream of running a marathon in 2015.

And things started to roll then as I signed up for races to goad myself to keep going.  

Here’s how I did what I did for 2015 so far :

1. To start on anything, take the first step, and one small step at a time.

So maybe start with a dream, a wish or simply a resolution. I’ve wanted to experience a marathon for a long time but didn’t think I could do it in the past 2 decades or more.  I told myself to run a marathon by this year.  Then I just went and signed up for a ‘small’ race.  Well, I signed up for a few races later to keep myself going forward.

2. Always challenge yourself.

Put the bar a bit higher each time so you can improve.  So I did a few 10 km races and then signed up for my first half marathon (Brooks Marina Run) in Feb next which almost ‘killed’ me.  I ran with very few stops at the hydration and didn’t consume anything throughout the distance, not even energy gel because I had not done my research.  My mind was just focused on finishing.  I finished feeling very hungry and tired but with a sense of achievement in finishing first half marathon in 2:43:18.  About a month after, I ran my best 10 km, 1:01:16:9 in the Running Hour 2015.

3.  So don’t say ‘you can’t’ till you try it.

I have never run more than 5 km race at a stretch my whole entire life before last year.   And those 5 km are ‘forced’ cross country events I took that can be counted on one hand in the past in my teens and early 20s.  Soon I managed to complete 3 half marathons, best timing was 2:27:23.93.

2xurun2015

4.  Put a variation to your running, 10 km, 11 plus, 15 or 5 or half.

I tried a Vertical Marathon (OCBC 63 storeys, 18:47:69.7), wanting to accompany my younger son again.   Then, I thought I would try swimming with running, and Nila Aquathlon (intermediate) came along.  But I still took small steps – it was an intermediate race, so it was only 500 m swimming, but in the open sea (so my first race in open sea), and 2.5 km.  Then I went for OCBC’s Sportive Ride which was 42 km cycling.  I had my big fall on the bike (first injury) but picked myself up and then went on – never worn a helmet while cycling but the helmet saved my head as I hit the ground hard.

5.  I also learnt that ignorance can be blissful too.

In the midst of all the signing up and novelty of ‘new stuff’, I ended up a challenge of a different kind as I had to complete 4 challenges in a span of two weeks between 24th May and 7th June at one stage.  Fortunately I completed all 4: Vertical Marathon, PCCW Global Run (5k), Nila Aquathlon and Nila Run, the latter two taking place on consecutive days, without much mishap.

6.  And then Spartan Sprint caught my attention.

I thought why not, at most I would try to do the burpees.  Still, I found the burpees more tiring than anything at my age.  I must say I enjoyed the Spartan Sprint though I completed in 2 hours 13 minutes and couldn’t complete 4 obstacles including the spear throwing.  So I had to do the 120 burpees but cleared all the other obstacles.  It was an exhilarating race which requires all parts of your body to be in synch !

7.  Marathon is an interesting ‘beast’.

You conquer one, it doesn’t really mean you can conquer the next one in the same way.  I learnt that with Sundown and Standard Chartered Marathon.  I thought I had learnt my lessons in Sundown, my first full marathon 6 months too early.   It was the first time when I witnessed all runners of different shape and age, finished and took the well deserved rest but all with that smile of achievement at end of the day or break of the dawn that morning.   I had to learn new lessons actually in the Standard Chartered Marathon and even went beyond my 6 hrs 13 min which I thought was a long time already.  This time round, I wasn’t prepared for the unforgiving sun and my not so seasoned shoes.  Still that sense of achievement is there as you covered the last few metres to the finishing line.

8.  Pain is inevitable, suffering is optional.

Often said in sports world, made famous by Haruki Murakami.  You have to pay a price for each race.  The price is usually the efforts you spent on ‘training’, preparing for the run.  The less you prepare, usually, the higher opportunity cost you give, ie you took longer time to complete the race or your muscles or parts of your anatomy will knock on your consciousness.  And so I thought I’ll give myself a well-deserved rest, recovering from 3 black toe nails.  But I’ve decided to go one more 10 km this coming Saturday.

sundownrest

And so, with the combination of the naivete of a first timer with not as much time to go at this age, I had done a whole lot of activities than the rest of the previous 5 decades put together.  Carpe Diem !  Where there is a will, there is a Way.

2015 scorecard: 10/10

Yuhan
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2015 scorecard: 10/10

You would have thought I smashed my PBs this year. But nope. I missed all the four races I signed up for; a bout of ITBS and an ankle sprain wiped out the season. I started this year optimistic, hoping to bring my 10km PB to sub 50 minutes and build up my weekly mileage to a consistent 50km to prepare for a half marathon next year. Now I look back at my online training log and see the gap between the dates and mileage. One entry, a 9.5km run, and the next entry three months later, a 2km run. One entry, a 5km run, and the next a month later, a 3km run.

Why the perfect ten then?

Reading between the lines of entries in units of km, km/hour and spm (steps/minute), I see something else: a runner’s heartbreak at starting from zero twice and quiet fortitude in building up mileage again, and again. I read an eagerness to hit a 60-minute long run, a cautiousness in testing running after long breaks, and a more confident buildup each time.

Through navigating the injuries, I feel more in touch with my body. I developed a rough sense of my cadence even before I check my Garmin watch. I also learn the early warning signs of ITBS in a way that disrupts my well-oiled self-denial machine. I call it the limp. If I Limp to shift weight while walking ever so slightly after the run, that’s an early sign of trouble. I have a better sense of my weakest link; I always thought it’s only my glutes, which is still true, but I now know it’s also my adductors and calves. I used to be quite complacent about my balance, but until my physio gave me very challenging rehab exercises for the ankle sprain, I had no idea I could take my balance to another level. I developed a postrun strengthening routine where I work on my weak links after each run, so I would never neglect them.

2015 was nothing I imagined, but I am grateful to still have about three months of uninterrupted training, to have an excellent physiotherapist, and to better manage my emotions in the face of injuries. I used to have an emotional meltdown when my season fell to bits, but this year, I kept my head and explored new ways of keeping fit. The disappointment is there, of course, but it no longer consumes me.

Above and beyond these reasons for my perfect scorecard is this: everything belongs, and I am exactly where I should be. Sometimes I forget that the plan in my head is not the ‘plan’, if there ever is one. Life will throw lemons; my job is to make the best lemonade I can. And I think I’ve made a darn tasty one this year.

20 Things Every Beginner Runner Will Know To Be True

Team JustRunLah!
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20 Things Every Beginner Runner Will Know To Be True

While some people have been running for the whole of their lives, there are others who started later and always experience difficulties as a beginner runner. Whether you are a beginner runner, someone who used to be a beginner runner, or you have friends who just began running, take a few moments to relate to these 20 things, have a good laugh at them and appreciate these little experiences in your running journey:

1. “Wait, it has only been five minutes? I feel like I’ve been running for at least an hour.”

2. Running earphones? Running watches? Those gadgets look cool. Investing in a running device can probably motivate you to run more, but you would rather stick to your mobile phone for now.

Image credit: 123RF
Image credit: 123RF

3. Your own timings each run can surprise you, whether they are good or bad.

4. Being out of breath is your new comfort zone.

5. You have a recurring nightmare of being last to finish the 5k you’re aiming for.

australia girl marathon

6. When a friend asked to run together with you, but you are slowing them down…

7. When you realise you are running not much faster than the old aunties and uncles.

8. The muscle aches are too much pain and taking too long to recover.

quads fire

9. You are still chasing the illusive fantasy of “runner’s high.” Is there really such a thing?

10. 5 km is considered a short distance run??

11. Walk/run game STRONG.

Image credit: 123RF
Image credit: 123RF

12. How do people even go for a recovery run after that 5 km when you are exhausted already?

13. You do not have enough running clothes.

14. You can’t tell whether your running shoes are too heavy or that your ankles are too weak.

black man runner tired

15. You’ve learned a new definition for “dirty” laundry. #whyiseverythingsowet

16. You can’t count the number of times you wanted to give up.

17. You can’t touch your toes… but dream of one day doing so.

asian girl stretching

18. Fartleks? Glycogen? Over-pronation and supination? You never knew there is so much to learn about running.

19. You really want to learn more about running, but sometimes you feel like you are asking too many questions in your running group.

20. Regardless of the challenges, you still pushed yourself and try to improve every single time you run. And you are proud of it.

Image credit: 123RF
Image credit: 123RF

The struggle is the greatest at the beginning – to train your mind and body to overcome the mental and physical challenges and become a better runner. For the beginner runners who have stuck it out and made the decision to continue running, you deserve a pat on the back and just run lah! Do you have an unique experience as a beginner runner that is not listed here? Do share with us!

Quick Links:

  1. An Open Letter To Running From A Singaporean
  2. 5 Advices That Might Save First Timers At A Race
  3. Running: The Best Medicine For Your Body

Highlights of Our 5 Days in Kota Kinabalu

Team JustRunLah!
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Highlights of Our 5 Days in Kota Kinabalu

Kota Kinabalu is a beautiful city with amazing people. While it is common to associate Sabah with the rest of Malaysia and Sarawak, the city of Kota Kinabalu has its own unique beauty and charm that one may not find in other parts of Malaysia. In fact, the city is a true testament to Asia’s diversity in culture and people – Malaysia, Truly Asia – they are definitely doing it right in Kota Kinabalu. The breathtaking sceneries of the sunsets and Mt. Kinabalu, the many exciting adventures and the sincerity of its people – these are truly what makes Kota Kinabalu such a beautiful place.

You may be able to admire the beauty of the place through our videos, but you will have to experience Kota Kinabalu yourself to truly appreciate the culture and its people. Watch the video for highlights of our 5 days Discover, Play, Makan journey in this beautiful city:

[ot-video type=”youtube” url=”7Kt9HPRS1Js”]

Special thanks to Sabah Tourism Board, SilkAir, Exotic Adventure and Hotel Grandis for planning the itinerary and making this trip possible for the JRL team!

Interview With Ian Lye

Team JustRunLah!
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Interview With Ian Lye

Ian Lye is the other half of the Singaporean duo (together with Chin Wei Chong) that completed the “toughest footrace on Earth” Marathon Des Sables for charity last year. He has an admirable passion for nature and running, and is an active trail runner. We had a quick chat with Ian as he shared with us tips for trail running and some advice for runners joining the Compressport Rail Corridor Run 2016.

JustRunLah!: How will you introduce yourself to Singapore running community?

Ian: I’m first and foremost an explorer at heart who loves the outdoors, and trail running and ultra races have become a means for me to discover new places and races, and seek out new experiences around the world. In order to feed my hobby, I hold a regular job as a compliance manager in an investment bank.

ian-4

JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?

Ian: My first taste of running competitively came when I was in National Service and I represented my squadron and the Fleet in various middle distance events such as the 1,500m, the 5000m and the 10,000m. Back then, I was really inspired by the likes of Moroccan Hicham el-Guerrouj and Ethiopian legend Haile Gebrselassie. While I did enjoy some success, I stopped running regularly to focus on my university studies, and it was only a few years ago that I rediscovered my love for running and took it up seriously again. These days though, I’ve switched to trail running and ultramarathons, as I no longer have the raw foot speed to keep up with all the young bucks out there!

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?

Ian: Because running is a solitary sport in many ways, you really need a certain level of mental toughness and the resilience to push through the difficult patches even when there’s no one watching or cheering you on. Most runners also tend to enjoy, or are at least comfortable, with solitude, which is important to be able to cope with the loneliness of the long-distance runner.

JustRunLah!: What would you consider to be your biggest running achievement so far?

Ian: That would definitely be completing the Marathon des Sables last year, a 240 km multi-stage race in the Sahara desert. It was and still is the biggest test I’ve ever faced in running!

ian-1

JustRunLah!: How has Compressport products assist in your training/achievements?

Ian: I’ve been a big fan of Compressport’s products for a long time now, and I have to say the R2 Calf Sleeves and the Trail Shorts are probably my favourite pieces of gear. The Calf Sleeves are fantastic for recovery after a hard training session or a long race, and I usually put them on just before I go to bed and let them do their magic. The highly compressive material just squeezes out all the soreness and toxins from my muscles, and voila, my legs feel a lot better and lighter the next day!

The trail shorts are also one of my essential pieces of running gear and work really well in reducing muscle vibrations and delaying fatigue over a long race. For travelling on flights, my go-to travel socks are the Full Socks, which stimulate blood flow and prevent fluid from accumulating in the foot. The colourful and eye-catching designs, which really help Compressport products stand out compared to the other brands out there, are a definite bonus!

JustRunLah!: What are your future goals?

Ian: I’ve not had the chance to race much outside of Asia yet, so running some of the iconic trail races in Europe and the US is something I really want to do in the near future. Beyond running, I’ll definitely continue to do what I love and just enjoy being outside and in the mountains, whether that’s through hiking or biking. Never stop exploring, those are words I try to live by.

JustRunLah!: One reason why runners should join Compressport Rail Corridor Run 2016?

Ian: It’s probably going to be the last chance to run this historic and beautiful stretch of Singapore before it gets closed for the construction of a pipeline, so runners should definitely not miss this race! On top of that, the runners’ entitlements in the race pack look amazing with fantastic Compressport goodies, and who doesn’t love a great bargain?

JustRunLah!: What advice would you give to all participants at Compressport Rail Corridor Run 2016?

Ian: Be specific in your training. Aim for a few long runs with similar terrain and weather conditions as the race to get used to running on uneven ground during the heat of the day. It will be important to stay hydrated because the race course is pretty exposed, and the sun can be pretty merciless. But most importantly, have fun and enjoy the experience of running this beautiful course one last time before it gets closed down.

ian-3

JustRunLah!: What is your mantra for when the going gets tough in a race?

Ian: That would be a quote from ultrarunning legend Dean Karnazes:

“Run when you can, walk if you have to, crawl if you must; just never give up.”

While it’s a simple philosophy, repeating those words in my mind has definitely gotten me through a few rough spots in races. It’s a reminder that relentless forward progress, no matter how slow, is always faster than staying still.

It also helps to break the race down into manageable chunks. No matter how tired I get, or how bad it hurts, I just focus on making it to the next aid station, and not let my mind defeat itself by dwelling on how many more kilometres there are to the end.

JustRunLah!: Finish this sentence: Running is…

Ian: a gift that has continued to bless me with opportunities to travel and see some amazing places, make some great friends and fulfill dreams that I never thought were possible before. On a daily level, running is my personal therapy that mentally recharges me and lets me enter that elusive zen zone.

rail-corridor-run-2016
Click here now to sign up for the Compressport Rail Corridor Run 2016!

Race Review: Standard Chartered Marathon Singapore 2015 [HM] (by Kelsey and Kang Jing)

Kelsey and Kang Jing
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Race Review: Standard Chartered Marathon Singapore 2015 [HM] (by Kelsey and Kang Jing)

Standard Chartered Marathon Singapore (SCMS) has always been the marquee running event in Singapore, and being held in the first week of December, the event has been regarded by many runners as a grand finale to the year. This year, it was held on the 6 December 2015, with registration opening as early as July. Similar to last year, Kelsey and I decided to resister for the half marathon.

Race day:

Flag off time was 6.30am at sentosa gateway. We arrived at Vivocity with 45 minutes to spare and it was already so crowded! 😮 Even so, bag deposit was smooth and quick, queuing time at the portaloos was faster than we expected. 15 minutes before flag off, we were already at the start pen with many other runners, sadly stuck in the second wave. The sun was already rising by then and we predicted that we were in for a long hot run.

Kelsey and I had agreed to go out and enjoy today’s race, putting timing aside. We took off at a comfortable pace, soaking in the amazing atmosphere with thousands of runners along us. Some wonder why do we pay to join running events when we could run for free. It’s because of the experience and atmosphere, the feeling of so many like minded enthusiastic people running together. It’s a stark difference from running alone.

With countless slopes and numerous turns early in the route, there were quite a number of walkers early in this stage already. We were still handling things fairly well because of the pace we were doing.

We finally entered the highly anticipated USS at the 5th km and ran one loop inside before exiting Sentosa. That was the highlight of the whole route because USS is just so beautiful. Running pass castles, seeing cartoon mascots around such as Elmo and Madagascar, it felt like a fairy tale run. Many runners were stopping to take photos with the mascots, but we didn’t want to disrupt our momentum so early in the race. After completing the loop in USS, we exited Sentosa through the stuffy and dark carpark onto the main island.

The 10th km to the 18th km was spent on West Coast Highway AKA the highway of HELL! I guess fairytales don’t always end with a happily ever after. We had already mentally prepared ourselves for the highway because the route was similar to last year. We filled our bottles to the fullest at the water station before entering the highway as we get ready to take it on.

It was a 2 way traffic for 3 quarters of the highway so we were anticipating a u-turn point up ahead. Medics were stationed every few hundred meters with muscle cream for the runners and there was only 1 water station around the 12km mark. The sun was already out in full force as we finally crossed the U-turn point. This made it even harder for us to run because the gravel on the road was radiating the heat and the sun was shining directly at our faces! The heat was extremely intense and even though the next water point was only 4km away, we had already emptied our running bottles long before we reached there. Highway of hell was indeed living up to its name.

We eventually crashed out and gave in to the heat at the 16km point. Even with our water belt and hand held bottle, we were still feeling dehydrated. We were just thinking about those without a bottle and how much worse they were feeling. There had been several ambulances that went pass us with some heat exhaustion casualties and we decided that it wasn’t worth risking it. We slowed down to a walk as we dragged ourselves on for the rest of the highway. To be honest, I felt pretty disappointed that we had to walk in a race because we never had to before. Boy was I glad when we finally exited it and entered the city area.

The highway had us all exposed openly to the scorching sun so running pass the high rise buildings alongside Robinson Road was a great change. It was way more cooling and with the shelter from the buildings, so we decided to push ourselves a little and finish the race strongly. This was Kelsey’s favourite part of the race.

Almost to the finishing line! photo credits: Running shots
Feeling tired at the 19km mark but pressing on! Photo credits: Running shots

We managed to complete our 4th Half Marathon together in a timing of 2 hours 39 minutes, certainly not the best, but it was decent enough for us. We surely enjoyed each other’s companion throughout the entire race. We were encouraging each other at times when we were reluctant to start running again. It had made the tough journey much more bearable. This was probably the toughest HM that we had done together so far, and we are proud to have survived it!

‘You never know how strong you are… until being strong is the only choice you have.’ – Cayla Mills

IMG_5698
We are so happy we finished the race !
SCMS medal 2015
SCMS medal 2015

Read more about the race registration and race Expo on our blog at https://runyourpace.wordpress.com 

Singapore’s Very First: 5 Reasons Why You Should Join The Performance Series

Team JustRunLah!
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Singapore’s Very First: 5 Reasons Why You Should Join The Performance Series

TPS-logo-site-PA-mailer

The Performance Series (TPS) is a series of 5 races that promotes an active lifestyle by journeying through various unique landscapes. They are inviting runners of all levels to join in this national movement of running, to enhance the running culture in Singapore and to empower individuals to take ownership of their health. If you have friends and family members who do not run often, this is the race that you want them to join together with you! Here are 5 reasons to convince you and them for why you should join this race series:

1. Unique landmarks

Have you run in the other different parts of Singapore before? TPS is a series of 5 races that brings runners across five unique landscapes of Singapore. The 5 landscapes comprise of island, lake, heartland, reservoir and farm, bringing you a different and unique running experience each time. It can also be a great opportunity for you to bring your friends and family, and foreign friends, to explore the other running routes and sceneries around Singapore.

Lake

2. Sustained motivation to run (1 race every 2 months)

With a race happening almost every two months from May to December, you have no excuses for slacking off and not running at all. After you complete the first race, you will have another one to look forward to. Can you imagine any other more fulfilling way as a runner, to fill your calendar up with races? Sign up for the full series to ensure an active year ahead in 2016, keeping yourself a healthy, fit and strong runner.

3. #TranscendYourself (From a non-runner to runner, runner to racer!)

Never run a race before? This series is the perfect opportunity for you to give it a try.  If you don’t usually run, you can start from the 2.5 km category, or challenge yourself to the 5 km. There is no such thing as a bad runner – in the running world, everyone started from somewhere low and is constantly improving themselves. Having run a short distance is better than not running at all. So push yourself, start somewhere, and perhaps you will be able to run a marathon one day! The series aims to inspire anyone to reach their own personal goal and is focused on supporting participants on every step of their running journey.

“TPS consists of 2.5km, 5km and 10km. You define your own performance. Just walk lah, or just jog lah, then just run lah to just race lah! You decide.”

tps-aerial-coney-island

4. Singapore’s first running series

Running series have been successful in other countries like UK and USA, it is time for us Singaporeans to have our very own one too! The purpose of having a running series is to maintain an active engagement with runners, to keep them motivated in running throughout the year. It is also to provide a different running experience for runners, to run around the different parts of Singapore and keep running interesting.

5. Map of Singapore medal collection – first time ever!

TPS-all-maps

Most important of all, the medals for TPS will make up the outline of the respective regions of the race on the Singapore map. This means that if you are able to finish all 5 races of the series, you will get 5 medals that you can piece together to form a Singapore map. This makes an interesting and commemorative collectible and is not like any other race medals you (probably) have already collected.

“To go beyond the limits of oneself. Our desire is for each runner to find improvement, whether you are a non-runner, a beginner, or a seasoned runner. The Performance Series hopes to provide the opportunity for all runners to transcend themselves – to break the mould of what was previously thought as impossible. To all participants who are about to embark on a yearlong journey with TPS, remember it’s the journey that really matters.”

16 Virtues to ace any race – #16: Will

Shereen
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16 Virtues to ace any race – #16: Will

We’re going to talk about the final kilometer of the 43.125km.

No matter the distance, it’s the kilometer right after your race. You can shrug it off because let’s be honest, you’re probably just going to be a tired pile on the ground by then. Instead of staying glued to the ground, we advise you to keep walking. Greedily take a few rounds of sponsored drinks if you can, but continue walking.

It keeps your circulation going. During an intense workout, your heart works a lot harder to deliver oxygenated blood to all parts of your body. If you stop abruptly, the muscles at your lower extremities does not respond by returning the blood to your heart. You end up with blood pooling at your extremities. It swells and hurt. So keep walking at least for a few minutes.

Recovery starts as soon as you stop running.

While you prop your leg up and rest, try some of these tricks that we have!

#1 Compression

It works by increasing blood flow to the area, which helps the removal of metabolic waste and introduction of antioxidants and other substances that can quicken recovery. There are so many variety of compression gear now from socks to quads to full length – there’s going to be one just for you!

#2 Foam rolling

Do it everywhere. It’s a form of self-myofascial release technique. You apply pressure at a muscle knot, which sends a signal to your brain to relax that area. For runners, target your calves, quads, piriformis and tensor fascia latae. It’s the solution to your pain.

#3 Light Yoga

It’s really a stretching and breathing exercise. It gets you to hold a position for 30 seconds or more, which tells your muscles to loosen up. Different Yoga postures also gets you to maintain constant and even breathing. Either way, it’s a good recovery technique.

#4 Get off your feet

Well, that’s after you’ve done some walking. Ultimately, running puts a lot of pressure on your feet. Your feet hits the ground over ten thousand times in a day. Every time you hit the ground, it sends shockwaves equivalent to about three times your weight. So after enjoying the carnival and hanging out with friends for a bit, lie down. Prop your feet up and rest.

#5 Eat carbohydrate and protein

Your post-race diet should mimic your pre-race diet. Sufficient in whole grains to refuel the lost energy from your muscles. This time, add more proteins to repair the muscle fibers. Remember that strength comes with recovery. Don’t save on these.

A Spectacular Night of Yoga and Music: Bliss Out 2015 report

Team JustRunLah!
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A Spectacular Night of Yoga and Music: Bliss Out 2015 report

Last Saturday, yogis assembled at the Bliss Out, for the Fire & Nectar – Tantra Vinyasa yoga session with Sianna Sherman despite the heavy rain in the late afternoon. While the first yoga session with Lynn and Sumei from Space & Light Yoga was cancelled, yogis were all enthusiastic, snapping pictures of their yoga poses before the session starts. The yoga session was fun, dynamic and interactive, where participants had a great workout stretching and also dancing along to the music with friends, and even new friends made at the event.

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The rain started pouring down again when it was time for the concert with homegrown singer and songwriter Inch Chua and Los Angeles-based New Zealanders The Naked And Famous, but this did not stop yogis and fans from enjoying the performance. The energy level was high throughout the event thanks to the lively vendors and volunteers at the event. It was an amazing night of fun yoga and great music! We hope all participants had fun too and see you again next year!

Race Day: Promise of the Rainbow 2015

Team JustRunLah!
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Race Day: Promise of the Rainbow 2015

Organised by Promisedland Community Services and held at JCube, Promise of the Rainbow was a fun-filled event with a free carnival, where kids had thorough fun at the game booths, bouncy castle, popcorn and many more activities. The main aim of the event was to bring runners together to run a total of 100 miles on the treadmills, to show support for people with cancer and blood disorders. The 100 miles represent the battle that patients have to fight against the debilitating, chronic, and sometimes lifelong illnesses. Other shoppers at the mall were also encouraged to cheer on the runners to complete this meaningful mission.

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Race Review: Standard Chartered Bangkok Marathon 2015 (by ‘Dropthepoptart’)

Dropthepoptart
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Race Review: Standard Chartered Bangkok Marathon 2015 (by ‘Dropthepoptart’)
Photo credit: National Jogging Association of Thailand FB page
Photo credit: National Jogging Association of Thailand FB page

After much contemplation and a hard time deciding over running in Indonesia (Jakarta Marathon), Thailand (SCMBKK) and Vietnam (Halong Bay HM), I decided to register for this year’s Standard Chartered Bangkok Marathon (HM category) which took place on 15 NOV 2015.

(I finally managed to set aside time to blog this down. Pardon for delay)

Registration

Online registration was pretty straight forward. Foreigners could only register via www.gotorace.com. However, double-pricing policy was implemented – This means foreigners paid almost doubled as to what the Thais would have to pay. Entry fee is in USD (foreigners).

Me
Me

Touchdown and REPC

My departure flight was a day before the run (14 Nov) which departs SG @ 0710H via Tiger Airways and arriving at BKK (Suvarnabhumi) @ 0835H (BKK time). Immediately after touchdown, I took the Airport Link Sky Train to the Race expo which was conveniently located at Makkasan station (This is the station where you can inter-change to the BKK underground MRT as well.)

The race expo may be of a slight disappointment as much of the booth that were set up wasn’t any much related to running. But for someone like me who dislikes wearing fanciful gears while running, I wasn’t in anyway bothered by this. Met a few runners from Singapore and Malaysia as well.

Collection of the bibs and the entry went smoothly with the help of a friendly volunteer. Soon, I found myself wandering around the expo; visiting booths that were promoting other (interesting) races taking place throughout Thailand in 2016 ( which you can register on-the-spot too!). Yes, my running bucket-lists keeps getting longer.

Race pack wasn’t fantastic but I’m glad it was free of useless coupons. What it contains:

  • Event shirt (they called technical shirt over here)
  • A tube of muscle rub
  • Run Magazine (in Thai)
  • A small snicker bar.
  • Finisher medal. (Yes, you read that right! Medals were given out before you even finished it! Mood-spoiler)
Picture Credit : http://diesdiem.co.uk
Picture Credit : http://diesdiem.co.uk

Race day

I got up at 0250 to prepare myself and made my way to the race site which is located outside the The Royal Grand Palace (Sanam Chai Road). It is just a 10 minute walk away from my inn (nestled less-than-a-minute away from the legendary backpacker-haven Khao San road.)

It wasn’t really hard to find the race site. Despite the lack of English signs, navigating around wasn’t tough. There were water stations, toilets, more photo booths and free warm-up balms.

The World’s Longest Half-Marathon / Ultra Half-Marathon.

Flagged off at 0400. No delays. Started off at the main tourist point (just at the side of the Grand Palace) and after about 2.5km of running (with first elevation at Phra Pinklao Bridge), we were brought into an elevated highway leading us away from the city. Humidity starts taking its toll despite an early flag-off. I had to stop at the first water station to re-hydrate myself.  The scenery along the highway wasn’t remarkable – boring in fact (but I’m glad it wasn’t the same old GBTB or ECP).

Rama 8 Bridge up close. Photo credit: IG @temmy_p
Rama 8 Bridge up close.
Photo credit: IG @temmy_p

Somehow wishing that the U-turn point for HM would come soon. Even though I didn’t not really analysed the race-route beforehand but I wasn’t expecting that we would be running further and deeper onto the highway. Unfortunately, we did.

It keeps dragging on and on. I felt something was amiss but kept running (and stealing a few glances at the bibs of other participants to convince myself that I’m running in the correct category). Eventually we did a U-turn after what it seems like 8km and back on our way towards the city; merging with the FM runners. All I could think of was finishing this race; stopping at every water station to combat the humidity.

Soon at the 29km mark for FM ( I did not wear or had any tracking device on me so clearly I had NO idea that we just had ran the unintentional additional miles) we crossed the Rama 8 Bridge.

Back into Bangkok city districts we ran past places like the Dusit zoo, Vimamek mansion and Ananta Samakhom Trone hall. At this point, it seems like the race is never-ending. Morning Sun rises and heavy traffic resumes. With no idea of the mileage that I’ve ran and that heat is wearing me out, I broke into a power-walk. So did everyone else. Clearly from their expressions, they just wanted to finish this.

And to confirm my suspicion that we ran longer than we should, I had to ask a fellow participant (equipped with GPS).

“23.06km” he said.

I trudged on a few kilometres, cursing myself under my breathe, until the sight of the Grand Palace greeted me. No longer aiming for a PB or whatsoever. I summoned into a slow jog as we ran around the Grand Palace and finally to the finish line.

Again, I asked another participant. She showed her tracker which reads 28++km.

Photo credit: National Jogging Association of Thailand FB page
Photo credit: National Jogging Association of Thailand FB page

Indeed, I just finished the World’s Longest Half-Marathon or Ultra-Half-Marathon.

Finish Area. Photo credit: IG @pa.thoo
Finish Area.
Photo credit: IG @pa.thoo

(**The next day, The National Jogging Association of Thailand released an official statement about the distance error. Finisher shirts were given out in forms of compensation but the chances of us overseas runners receiving it remains bleak (or none).**)

Post-race

Mandatory photo with the Royal Grand Palace in the background.
Mandatory photo with the Royal Grand Palace in the background.

Sneaking my way through the massive crowd I quickly collected my post-run breakfast and baggage and walked back to my inn for a short rest before heading out exploring the city of Bangkok.

Post-run breakfast:

  • An Apple
  • Packaged Coffee Latte
  • Bun with fillings (I got yam)

Verdict

Pros:

  • Convenient REPC venue
  • Convenient flag-off times
  • Water stations spread out evenly and despite undermanned at certain stations – sufficient hydration + Banana + Watermelons.
  • Start point location was great. Plenty of amenities. Nearby Khao San road (cheap guesthouse and dorms)
  • Post-race Breakfast
  • Medal Lanyard design
Finisher Medal. Photo Credit: IG @mrhullabaloo
Finisher Medal. Photo Credit: IG @mrhullabaloo

Cons

  • ‘Finisher’ or more like a commemorative medals given out during REPC. No finisher distance engravings.
  • Delayed baggage. (But this was due to lack of volunteers and the influx of participants)
  • Not much support/encouragement from locals.
  • Boring route. Hardly memorable.
  • Double-pricing policy. They should just charged us overseas runner in Thai Baht.
  • Overcrowded (especially at finish area)

Despite the major hiccups of the race, it wasn’t a badly organised race but it’s definitely isn’t worth coming back to. I would only recommend this if you happened to plan your race-cation to BKK in November. Else, there are better running events in Bangkok or somewhere else in Thailand that’s worth running.

The experience of running an ultra half-marathon? Priceless.

Conquest to run SouthEast Asia.

Singapore, Brunei, Malaysia and now Thailand down (colored).

Where to next? Stay tune. #runASEAN

 

Interview with avid runner and 10-time Ironman finisher: Dex Tai

Team JustRunLah!
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Interview with avid runner and 10-time Ironman finisher: Dex Tai

An Ironman Triathlon is an ultra endurance triathlon, consisting a 3.8 km swim, a 180 km bicycle ride and a marathon 42.2 km run. It is widely considered one of the most difficult one-day sporting events in the world and is the ultimate test of human physical and mental capabilities. Dex Tai, 35 years-old and a father of one, recently completed his 10th Ironman Triathlon at Western Australia.

JustRunLah!: How would you introduce yourself to Singapore running/triathlon community?

Dex: I started my first love with running and slowly evolved into a long-distance multi-sports enthusiast.

JustRunLah!: When did you first pick up running?

Dex: I picked up running during my early days in Army SAF camps where I started participating in Track & field. Initially I started representing my unit in 5km and 10km, one thing leads to another, then Squadron, Formation and eventually MINDEF.

JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity? If so, how must a runner – whether a newbie or experienced – prepare himself or herself mentally?

Dex: Ask yourself, why did you start running? And use that same reason to get yourself (off the bed in the morning or after work) and run. A goal facilitates me to set my eye on a target, just like a ship, she requires a destination to steer to.

JustRunLah!: When did you first pick up triathlon and what inspired you to do so?

Dex: I started my fist triathlon after I completed my first marathon in 2005. I asked what’s next after marathon? Ironman seems like good hill to overcome. After all the matra is “Anything is possible”. So I registered for Ironman WA 2006 after Standard Chartered Marathon. I was 26 years old when I attempted my first IM.

JustRunLah!: What would you consider to be your biggest running/triathlon achievement so far?

Dex: That would be completing a series of multi-sports over a period of time. 3 Ironman distance triathlon over 15 days in 2012. I managed to fund-raise for a charity by completing Ironman Klagenfurt, Ironman Frankfurt and Ironman Zurich via the kind donation from well-wishers.

Photo credit: Pink Apple
Photo credit: Pink Apple

JustRunLah!: You ran an impressive 1hr 37min for the 21km race at CSC Run by the Bay 2015. How long did it take you to train for that and what advice would you give to someone taking that 21km race?

Dex: Thank you, I was blessed when I managed to pace after a good runner on that faithful day. Nevertheless prior to that, I was training progressively since August for marathon. The CSC race came in timely to gauge my 21km performance. The advice I would give is “Pace yourself and Just Run Lah”.

JustRunLah!: You also recently completed your 10th Ironman race with a time of 11hrs 38min! Being a seasoned triathlete, what advice would you give to someone who wants to attempt it for the first time?

Dex: Thank you, its a validation after my rotator cuff surgery. Ironman seemed like an impossible feat, but if you break it down, I Am possible. What you needs to do to get started. Start with an Olympic Distance triathlon to appreciate how it feels like. Treat each discipline like a race of its own. Build it up progressively and with a program you will be on your way to that Ironman Goal. The key to long distance racing is, you don’t need to be fast, you just need to be consistent.

JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?

Dex: Clear your bowels prior to every race? LOL.

JustRunLah!: What is your mantra for when the going gets tough in a race?

Dex: I would love to watch motivational video clips i.e. TDF (Tour De France) where Lance was dancing up the Pryrenees, Ironman 2006 where Macca was chasing for 1st position after Norman Stadler. I would visualise these inspirational images and it brings out the positive vibes and helps me when the rubber hits the road.

JustRunLah!: What do you think makes a runner/triathlete, especially someone who keeps at it day after day?

Dex: I would think that it’s not how well you perform, or rather when the day comes if you fall, it’s how well you pick yourself up after that. Everyone will have a bad day somewhere in time. Choo Ling Er broke both her legs during a ride in 2009, she returned and ended up winning her age group to qualify for the 2010 Ironman 70.3 World Championship in Clearwater within a year.

JustRunLah!: What are your goals going forward, in running and in triathlon?

Dex: Like I mentioned, a ship needs a destination to set sail to. I look forward to Ironman Kona qualification in 2017 as well as Boston Marathon qualification in 2018.

“If your dreams don’t scare you, they aren’t big enough!” – Ellen Johnson Sirleaf

JustRunLah!: Finish this sentence: Running is…

Dex: addictive, watch out for injury folks!

But to Serve

Moses
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But to Serve

It was an honour to part of our nation’s biggest annual running event, the Standard Chartered Marathon Singapore 2015. Furthermore, it was during this event in the preceding years, 2012 and 2014, where I achieved some of my running goals.

However, I wasn’t running this time. Instead, I was a volunteer.

For a long time, I’ve desired to contribute to the running community through volunteering. Therefore, this came as an appropriate opportunity to volunteer my relevant (albeit relatively little) experience. Together with some friends, I joined the First Aid team for SCMS.

As I was stationed just around the junction of Fullerton Road and Esplanade Drive, this meant full marathoners passed by early into their race (5+km) and all categories would merge into that area as they completed their last few hundred metres of their respective races. I loved seeing runners progress through a race – emotions ranging initially from joy and excitement to harsh determination towards the conclusion. I knew too well from experience that it was a journey that would grow exponentially more challenging as the distance covered progressed (and let’s not forget Heartbreak Bridge).

Back to my task at hand (quite literally…), the first aid we offered was multidimensional. Understandably, our utmost priority was physiological stability, yet psychological encouragement was another tool we had. From the common and benign muscle cramps that most marathoners know too well (I too remember them), to perhaps potentially more severe conditions of dehydration, electrolyte imbalances or heat injuries (oh the sun wasn’t of any help at all), we did our best to recognise and relieve.

Some snapshots below.

42km lead
The leader in the distance (in more ways than one).
42km Singaporean
Dr Mok – our first Singaporean.
Wheelchair lead
10km wheelchair leaders.
10km leaders stride for stride.
10km leaders stride for stride.
The Masses
The Masses.
Rangers
Rangers.

You may view the complete collection of photos here. Once again, congratulations to all participants of the SCMS 2015 🙂

Race Review: SCMS 2015 [Remote Spectating] (by ‘red3’)

red3
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Race Review: SCMS 2015 [Remote Spectating] (by ‘red3’)

I ran my one and only SCMS 10km race in 2014.  After a long week away in Boracay to celebrate a friend’s 40th I returned to Singapore with only a few days spare before the race.  Needless to say, after a seriously good trip with far too much partying, I was ill-prepared for the race.  Whilst I stumbled my way through it to finish perhaps what stood out the most is how enormous this annual international event was and perhaps a little too big for someone like me who doesn’t particularly like large crowds at the best of time.

To garner something like 50,000 participants is an enormous feat for such a small city-state like Singapore.  Yet, it shows it’s popularity with athletes gathering from around the world for this one day.  Perhaps one of the wisest moves by the organizers was to split the three major categories into separate routes, starting at different points to funnel in together at the Padang as the finish line.

This year, they even moved the kids dash to another day and completely different venue.  Given the difficulties many participants had in previous years with getting their kids to the start line and then making it to the finish line in time to collect them, this was a particularly good move.

Whilst this year I did not participate, I was never too far away from the SCMS app, remotely checking in on my Team Costa friends who were registered.  It was just as exciting tracking their progress remotely in the comfort of my home with coffee or two in hand.  Our Team Costa FB group was constantly alerting with progress and checkpoints crossed.

We had 5 members representing Team Costa and each category was covered. New personal bests were achieved, marathons completed and the blazing sun conquered.

Here’s a quick recap on each participant:

Ian

Although no stranger to racing in the UK, this is the first marathon he has ever completed.  Hindered by a knee injury that occurred at 30km, perhaps his quote “that was awful, never again!!” may ring true but then again somewhere in the deep recesses of his mind, he may feel the desire to conquer it one day.  Lessons are always learnt from our worst experiences.  Quite often we are curious enough to see if we can overcome our challenges.

Certainly there was no shortage of training to prepare but unfortunately, marathon training takes months to accomplish and busy schedules and the never-ending haze had a lot to answer for.

As his body is still healing and physio will indeed be a necessity for the knee, I’m certain we haven’t seen the last of Ian on the racing circuit.

Avni

Ah what better way to knock off an item from the bucket list whilst celebrating her 40th year.  Well that’s what Avni did.  If you were to ask her about it, she’ll freely admit that it was the craziest thing she’s done so far.  Unprepared and untrained she forged through the 42.2km and the blazing sun.

Joined by her hubby and kids just in time to down a good dose of coconut juice, I understand it’s the cleanest form of electrolyte intake, for a much needed energy spike.

One of Avni’s observations during the race was starting out too hard and using up the reserves too quickly.  It is probably one of the most difficult aspects of racing different categories. Figuring out the pace needed and when to push to either race for time or race for distance.  Underestimating either could mean not enough reserves for long distance or not enough speed to make good time in a short/mid distance race.  Will Avni be back?

avni

David

No better way to celebrate a birthday than racing a half-marathon.  Right??  Well maybe David could have found something more entertaining to do than racing but it came with a bonus.  Knocking off 3min from last year’s SCMS half-marathon.  Rightly so, given his consistent training in preparation for this race.

Coming in the 11th percentile in the overall category is no small feat but reaching that position by overtaking just under 500 participants in the last 5km indicates how much he still had left in him, regardless off the relentless sun beating down on him across the Western Coast Hwy.  I wonder, David, will we see you at the Sundown Marathon tackling the half-marathon as a night race perhaps?

david

Remek

Reasonably new to running, he’s progressed to half-marathon fairly quickly undertaking the first one at the Sundown Marathon.  Training predominantly at night, Remek admits he was not prepared for the blazing sun on the freeway. Being witness to numerous participants suffering from heatstroke, Remek wisely chose to swallow his pride and slow his pace until he exited the freeway and entered the shady areas of the city.

In his own words regarding the finisher medal “I may not have won it, but I sure earned it”.

Although he may have questioned himself at the end wondering why he’s doing this to himself, I’ve no doubt he’ll do it again and most likely will see him at Sundown Marathon.

remek

Steve

For some time there was a tongue-in-cheek joke about the 4min man.  We kind of knew this bloke, known as Steve, or at least about his running feats.  When most of us were satisfied to run at an average pace of 5 or 6, there’s this guy who runs at 4.  Eventually we got to know him better and swiftly inducted him into Team Costa’s group.

Focusing on improving his physical conditioning with the help of personal trainers, Steve barreled through the 4min pace to finish the 10km category in 37:33min at a pace of 3:45, placing him 4th in his age category and 14th overall out of 14,228 participants.

I guess we’ll need to find a new more apt nickname for him.  A terrific way to finish the year with a new goal post set for 2016. We’ll be watching you Steve.

steve
So fast, there’s no one in sight.

I may not have participated or been present but following these guys on the SCMS app was just as good as being there.  We finished off the afternoon, with a BBQ gathering to celebrate David’s birthday (his lovely wife as the chef), have a race debrief and cheer with beer.

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