You might have previously seen our infographic for SCMS2015 Full Marathon or SCMS2015 Half-Marathon, but what about the 10KM route? Don’t worry, we have not forgotten about it:
The 10 km route pretty much circles around the Marina Bay Area, giving runners a good chance to admire one of the best sceneries in Singapore. This is also a good race route especially for beginners as the terrain is mostly flat.
You might have previously seen our infographic for SCMS2015 Full Marathon; today, here is one for those going for the half-marathon course!
The route is very much different from that of the full marathon’s; the flag-off will be at Sentosa Gateway and focuses more on the southern area of Singapore, but at the same time, there are plenty scenic views for runners. Check out both infographics and consider which race you would like to join!
The Spartan Race is Singapore is just 5 weeks away! Don’t miss the race that will have you crawling under barbed wires, leaping over fire pits, plunging into mud pools and scaling greased walls.
We are happy to give $30 off remaining morning heats and $40 off remaining afternoon heats for the Spartan Race Adult Sprint on 15 Nov to all our readers!
These will be valid until the race sells out and the instructions are pretty simple: just register via www.spartanrace.sg and input the code at checkout.
JRLSPARTANSAM – Valid for $30 off all remaining Adult Sprint heats in the morning until noon (Elite included).
JRLSPARTANSPM– Valid for $40 off all remaining Adult Sprint heats in the afternoon from noon onwards.
A lot of mud, primarily. Spartan Race offers 3 different events, the Sprint, which includes 15 obstacles over 5km, the Super with 20 obstacles over 13km, and the Beast presenting 25 obstacles over 20km.
The race will have you crawling under barbed wires, leaping over fire pits, plunging into mud pools and scaling greased walls. It is an extremely physical challenge, and you will be covered in filth by the time you complete. You will also feel like a Spartan.
[ot-video type=”youtube” url=”https://www.youtube.com/watch?v=jz5bEvmtOz0″]
We have heard of elite runners and their altitude training. In fact, altitude training is a component of virtually all elite running programs. But what about enthusiast runners like us? Fret not, anyone can try altitude training and running at high elevation will definitely give you that performance boost before a marathon!
Due to the limited oxygen at high altitudes, our body produces higher levels of haemogoblin – the protein in red blood cells that transports oxygen – which may translate into a boost in race performance. The increased difficulty in running at an altitude also forces our body to adapt and we have to concentrate on maximising our breathing and minimising our movements. As a result, the improved and more efficient running form, even after only a week of altitude training, is able to lead us to an improvement in performance when we are back at sea level.
Lucky you, Flight Centre Active Travel has launched a Altitude Paris Tour that brings you up to Sierra Nevada, Spain for altitude training, followed by a half marathon race at the Semi-Marathon de Paris 2016. And the best part? The person who will be training you during this tour is none other than Singapore’s #1 Marathoner, Soh Rui Yong!
The Sierra Nevada, which means snowy range in Spanish, is a mountain range in the region of Andalucia, provinces of Granada and Almería in Spain. It contains the highest point of continental Spain, Mulhacén at 3,478 metres above sea level. The Altitude Paris Tour will commence in Sierra Nevada at over 1800m altitude, where Soh Rui Yong brings you running through some of the most scenic mountains in the world. Never had altitude training before? This is your perfect chance to try and get professional advice at the same time.
To find out if altitude training is really effective, you can put it to test at the Semi-Marathon de Paris 2016 and see if you can feel any changes in your running form or even get a new PB. The Semi-Marathon de Paris 2016 is one of the most popular half marathon races in the world with 30,000 participants from both France and abroad. The route is relatively flat and offers an incomparable backdrop with spectacular views and landmarks all along the route across east side of Paris, starting from Esplanade du Château de Vincennes, through the streets of the 12th arrondissement, to the capital’s most iconic squares and then finishing in the city center.
The package includes:
Haze, haze, and haze. The PSI levels have been the main daily concern for us Singaporean runners for the past one month. Races have been cancelled or change to walks, running club trainings have been cancelled several times, and the “dreadmills” now have a double-dreadful significance to us all. Good weather is indeed a blessing for runners and we have to rely on our 4 best friends to count on a good day for outdoor running:
Let’s all hope for the haze to clear away and that it will be rainbow for us soon. We can’t wait to bring our running shoes outdoors too!
4th October 2015 0600hrs – What should have been the start of another run in KL turns out to be the start of my return back to Singapore on a flight booked immediately after the announcement of the cancellation of the race. It was probably a tough decision to call but one which was made in the best interest of runners.
The initial sign for this event bold well – probably for the first time all categories were sold out in 4 days – 2 of my running buddies actually missed out on the slots and were resigned to this trip being a makan trip Then in a way, it went wrong. To coincide SCKLM with the Malaysian Sports Day – a decision was made to shift SCKLM to a week later! This decision didn’t go well with the runners both local and foreign due to the arrangements made according to the original dates – some local runners had also signed up for other runs on that weekend while the overseas runners had already booked their flights! Eventually sense prevailed and taking into account the online furore – the runs reverted to the original date. But somehow the damage was probably already done as the organisers were seen as been wishy washy. The only good thing coming out of this was that they actually conducted a ballot for slots and both buddies who missed out on registration got their slots!
September saw the haze scuppering a few events in Singapore and it seemed SCKLM would be the next one. However, on 2nd October, the organisers made the announcement that with the improvement in the Air Pollutant Index the race would go on as planned. While this was the confirmation that most overseas runners needed to begin our journey, this announcement was not entirely well received amongst those who felt that it was not safe to run and lamented the organisers call. This was actually when I started to feel for the organisers – because had they decided to postpone or cancel it there and then, they would get the brickbats as well. The more sensible runners agreed that the organisers did the right thing to proceed and allow the runners to make their own decision to run or not.
So on Saturday the trip was made to KL on one of the earlier flight. Making our way into KL – we saw for ourselves what some of the runners had spoke about with regards to the safety of the event carrying on.However as optimists, we told ourselves of strong winds that would soon clear up the sky. As with last year, a short LRT from Sentral to Masjid Jamek brought us to where our stay was – at Swiss Hotel. This ‘gem’ of a place to stay is probably known to most season SCKLM runners and the number of runners walking in and out on Saturday is proof of it.
After a quick check-in, we headed to Dataran Underground for our race pack collection. Probably because it was already the last day of collection, there was only a small crowd and we were done in a jiffy. SCKLM half marathon runners should note that Honda Malaysia has been offering a free t-shirt to half marathon runners on a first come first serve basis. You only need to pre-register beforehand and the tee is yours!
Done with our collection, we headed for lunch and a quick dash to the supermarket for drinks before taking a short break. I even manage to squeeze in a swim with another friend who was putting up at another hotel!
Sadly, as the evening drew near, the dreaded announcement was made – the race would be cancelled. Not even postponed but cancelled. As with the earlier announcement, there were mixed reactions – some applauded the organisers for their bravery/pragmatism while others criticize them for the last minute cancellation. To us, it was a logical move given the conditions and we immediately made arrangement for our getaway from KL the next morning – grabbing for of the remaining 7 seats out at 0845hrs. We also made news plans for the night – given that our sleeping time would be push back by a few hours! We had a very filling meal costing less than 50SGD before we splitted up for movies and to catch football.
So on race day, we proceeded to the Dataran – not for the start but for the post race entitlements. While some may question why we even bother – but to me it is something to remember this event by – of a race that didn’t take place! From there it was a race to the airport – LRT to Airport Express to Check In and then to the boarding gate. Thankfully we made it with time to spare for the 0845 departure.
Some of my friends ask me(even laugh) as to whether this trip was worth it. But I think it is a redundant question. My view is that as a runner (jogger) – we do not give up. If we could we probably would have waited till 0300hrs for a decision to be made. As always it was an experience and a trip made with friends and bond over food and drinks! The draw of KL is the cost which I actually managed to reduce from last year(probably due to the exchange rate)
Registration Fee 46
Hotel 35
Transport(Singapore) 6
Flight 90
KLIA Express x 2 23(70)
LRT x6 2.3(7)
Meals x 4 30(90)
Misc (Drinks+Snacks) 13.3(40)
Total 246
Credit must be given to the organisers – other than the flip flop in dates – who gave hope to the runners to make the trip and also for taking the hard decision to cancel the event. They should also be applauded for making the arrangements to have the race entitlements given out on race day, getting the emcees in as well to create the atmosphere and even extending the hospitality facilities to those who turn up to collect their entitlements. To anyone wishing to complain or lament about the decisions – the choice to participate was yours, if you are not prepared for such calls then you might want to reconsider signing up for such events. Remember – live to run another day!
Started from the bottom, now he’s on top. Marcus Reed never had it easy since he was a young boy, having to put in extra effort in school to do as well as his peers. It was through sheer hard work and determination that had brought him to where he is today, as a special effects designer and also one of the top runners in Singapore. JustRunLah had a quick chat with Marcus as he shares with us about running.
JustRunLah!: How will you introduce yourself to Singapore running community?
Marcus: My name is Marcus Reed (aka Singapore Kenyan Runner) and I am one of the top middle distance runner in Singapore.
JRL: When did you first pick up running (what age) and what inspired you to do so?
Marcus: When i was 9 years old , I was chased by a dog and it made me realise that running was easy for me. At the same time, I did it for fun and felt joyful whenever I was running.
JRL: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?
Marcus: Many runners think that winning is everything. For me, I believe the experience during our runs are more important because every run is different and we get to learn different lessons from each run.
JRL: What would you consider to be your biggest running achievement so far?
Marcus: That would be the 400m race during my primary school years (where I was an underdog beating the showoff brag who thought he was the best to win champion).
JRL: How has Compressport products assist in your training/achievements?
Marcus: When people talk about Compressport gear, runners always think of the calf sleeves. Why, u may ask? Well… It has a 2 years warranty and great matching colours with my competition gears. But most importantly, it reduces lactic acid on my calf muscles and and allows me to recover fast after a hard workout.
JRL: What are your future goals?
Marcus: No plans yet… Just run lah….
JRL: One reason why runners should join Compressport Rail Corridor Run 2016?
Marcus: Why you should join this run. Well, it is a trail run with many nature sightseeing. If you are a nature fan, you should just go for it. Besides, the finisher medal and race singlet are awesome.
JRL: What advice would you give to all participants at Compressport Rail Corridor Run 2016?
Marcus: My advice for them is to run smart because running on the uneven trail ground requires alot of concentration.
JRL: What is your mantra for when the going gets tough in a race?
Marcus: Just let my legs do the talking.
JRL: Finish this sentence: Running is…
Marcus: Running is all right…
Slots are taken up fast! Register now before it’s too late.
*sigh* at the haze.
This was supposed to be my Human’s first run in almost 2 months – a “comeback” of sorts, you know?
In a nutshell, Human re-injured her IT band when she recklessly when ahead to attempt the Gold Coast Marathon back in July without sufficient training. Despite the injury, she decided to still take part in the 10km Mizuno Ekiden the week after (cos she didn’t want to let her teammates down), then the 24km Tri-Factor Run another 2 weeks on (cos she wanted the medal to complete her set – which is pretty, I must add).
Not too smart, if you ask me. And paid the price, she did. Not counting the Tri-Factor Triathlon in Aug where she shuffled through the 5km run segment, she never ran (or jogged if you wanna call her speed as such – haha)… and she was looking forward to finally hitting the pavement with SCKLM.
On Saturday morning, we took the coach to Petaling Jaya, where we were staying for the duration. After grabbing lunch, we headed to the race pack collection at Underground Dataran Merdeka.
The first thing that caught my attention was the loooooong row of colorful portable pottys lining the pavement near the race village.
Pretty eh?
The REPC location wasn’t easy to find, honestly. Had to ask for directions, but it didn’t take us too long to reach the race expo!
\(^_^)/
Kudos to the organizers. While the race expo was small and relatively packed, the actual collection process was painless. With multiple counters for each category and a neat queue system, it was zero waiting time for us.
Maybe everyone collected their packets the day before?
We then took a few photographs before leaving to buy breakfast for the next day, and have a nice good dinner. I could sense that despite her misgivings (probably due to her recovering from flu), Human was getting hyped and excited about the run… texting her friends, going through her pre-race checklist… etc.
Alas, it was not to be… and this is the closest we got to the start/finish line.
Photo credit: Noah Chan
Due to the high API readings, a notification was sent out to runners the evening before, that the event is axed. Participants are to collect their medal & other entitlements on 4 October at the run area.
Similar to the REPC, the medal collection was well executed, and over in a couple of minutes. I don’t deny though, that it was slightly awkward for my Human when the volunteers handed her the medal with cheers of “congratulations” and “well done”.
Knowing her, she will not display her medal until she has ‘earned’ it, and I was right – she did make a declaration on Facbeook saying that she will do the HM another time, when the weather improves, wearing the SCKLM shirt. Well, now she has 2 medals on her backlog! And yes, of cos I’ll be there.
![[SCKLM 2015] Eat, Relax and Train hard at Kuala Lumpur](https://www.justrunlah.com/wp-content/uploads/2015/10/005-768x576.jpg "[SCKLM 2015] Eat, Relax and Train hard at Kuala Lumpur")
On Friday, 2 October 2015, organiser of the Standard Chartered Kuala Lumpur Marathon stated that the marathon would go ahead as weather conditions had improved and API readings were at moderate levels. Members of the JRL Academy, together with the Head Coach, departed for KL in high spirits on the Saturday morning!
We arrived at Dataran Merdeka Underground after about 4.5 hours car-ride from Woodlands Checkpoint to collect our race packs. The race pack collection process was smooth and there were some booths for us to shop at. There was also a Gold Coast Marathon 2016 booth where they showed a video of the race in 2015. We even saw a few familiar faces in the video! It was also a great time meeting fellow Singaporean runners at the expo.
However, as we saw the haze situation in KL worsened to unhealthy levels, we received the notification from the organiser via Facebook and SMS that the race had to be cancelled to safeguard the health of the 35,000 race participants. The Facebook announcement was well received by the participants with more than 5,000 likes. Despite the cancellation, road closures and event venue infrastructure remained in place and runners were allowed to roam along the race routes on race day. Registered participants could also proceed to collect their race entitlements at the event venue.
We were disappointed initially while we checked in to Dorsett Regency Hotel but had to make the best out of our 3D2N trip by having a feast and great desserts at the nearby Pavilion shopping mall. As passionate runners, we also decided to cancel the pre-arranged transportation and jogged about 3km to the start line on race day instead. To our surprise when we arrived at the event venue, we felt that the event was still on as most of the runners were either running along the race routes or gathering at the start line. The Emcees were also there to keep everyone’s spirits high! The volunteers were also commendable as they cheered enthusiastically while the participants collected their race entitlements at the collection points. We jogged back to the hotel and spend a few hours chatting over our hearty buffet breakfast after that.
We spent the day chilling out at the cafe, going for massage and then ended the day with a sumptuous dinner at the famous Malaysia Food Street, Jalan Alor. It was great catching up with a few other Singaporean runners whom we met at dinner.
Travelling on a travel & run trip will not be complete without some tough training. We woke up at 6am on Monday morning and jogged to the Dataran Merdeka for some tough workout led by our Head Coach. After which, we headed back to Singapore, not forgetting to stop by our childhood favourite fast food place A&W before ending our Eat, Relax and Train escapade!
Thank you Flight Centre Active Travel for planning and bringing the JRL Academy for the Standard Chartered KL Marathon 2015! It was a pity that the race was cancelled but it did not stop us from having a great time at KL!
BUBBLE GLOW 5K is Asia’s inaugural 5km UV bubble run catered to anyone who seeks more than the thrill of a typical run. Dance, play or run in the huge effervescent party and shine in the sea of glowing bubbles with the DJ’s beats. The thrill does not end when the run is over.
You can continue to enjoy this incredible night at SILOSO BEACH PARTY – Singapore’s Biggest New Year Eve’s Party after the run! Both experiences are included in your admission to BUBBLE GLOW 5K!
All JRL readers get to enjoy an exclusive 5% off registration fees by using this code: JRBG5K upon checkout!
[ot-video type=”youtube” url=”https://www.youtube.com/watch?v=yRtDWFpZf7E”]
For the first-time ever, Bliss-Out 2015 will draw Yogis and music lovers all over Singapore and beyond for a spectacular yoga and concert night-out on 12 December 2015, at The Meadow, Gardens by the Bay from 5pm till late.
We are proud to be an Official Partner of this event and we are happy to give away 5 free tickets for Bliss-Out 2015.
[ot-video type=”youtube” url=”https://www.youtube.com/watch?v=YFJNibemzPU”]
Runners come from from all backgrounds, age and nationality. This week, JustRunLah! chats with Mathilde, an avid runner and foodie who has moved from France to Singapore a few years ago and developed her love for running here! She has been doing well in the local running scene and had achieved commendable timing for the recent RunNUS 2015 in the competitive 10km.
JustRunLah!: How will you introduce yourself to Singapore running community?
Mathilde: I am Mathilde, 28year old this year and from France. I have been living and working in Singapore for slightly more than 3 years and I will describe myself as a wanderer, running addict and food lover. If you want to spot me running, I will most probably be somewhere at MacRitchie reservoir.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Mathilde:I started to run occasionally when I was 22 and became a real addict 3 years ago when I moved to Singapore. The person who inspires me the most is my dad who is an ultra-trail marathon runner. Besides his impressive performances, he amazes me with his mental strength.
JustRunLah!: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?
Mathilde: Well, I guess more or less for every sport you definitely need a certain mindset to achieve certain goals. To me, running is something that is kind of easy and accessible to anyone and I actually think that it is getting more and more popular because people can see good improvement in short time.
At the beginning, I had similar mindset as many people who were saying “No way, I cannot run 10K”. But I managed to achieve such a distance eventually and then it started to become a matter of improving the timing and increasing my mileage. At this point where you want to improve PR in order to run longer distances, you need to train and endure some pain to achieve these goals. So yes, you need to always push your limits to see the results.
JustRunLah!: What would you consider to be your biggest running achievement so far?
Mathilde: To me I didn’t achieved it yet. I think I can always push my goals to the next step. But if I have to choose from my past races, it will my latest PR for 2XU half-marathon (1h46’20”). I am currently training for trail half-marathon in Sapa and for the Standard Chartered Marathon.
JustRunLah!: You ran an impressive 53min 49s for the 10km hilly race! How long did it take you to train for that?
Mathilde: To be honest, am actually a bit disapointed with my timing for this race. Nevertheless, I started training a month ago with more hills for the half-marathon trail race in Sapa with 1500m elevation.
JustRunLah!: What advice would you give to someone taking that 10km race? Just Run Lah?
Mathilde: I would recommend to start on steady pace, not too fast especially because of all the hills which will require lots of energy. See how you feel after 5k and try to speed every K. Use your arms for the hills to give you the push, it’s very important.
JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?
Mathilde: I will always prepare my stuff the evening before the race so that I do not spend time to look for socks or whatever and I will eat the same thing before every race. I do not really know what goes through my mind but when I see people ahead I’m like “I’ve to pass those guys….sorry guys, nothing personal”.
JustRunLah!: What is your mantra for when the going gets tough in a race?
Mathilde: I talk to myself “come on, you can do it”. My main mantra is not give up, never. Even if it’s painful, I will convince myself that the hardest is behind me.
JustRunLah!: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?
Mathilde: I would say that it’s for the challenge. They are endless… As a runner, we can always try to improve PR, longer distance, toughest race and it requires motivation and efforts and nobody but us can do it.
JustRunLah!: Finish this sentence: Running is…
Mathilde: my drug of choice
After achieving my milestone of completing the 5km run, I wanted to capitalise on the momentum and so signed up for the 10km @ the Standard Chartered.
Almost literally since the moment I signed up, we have been under a blanket of haze. I have not been able to train since. The haze is also preventing my weekly football. I worry my fitness is going downhill !!!
I don’t have an indoor gym membership. and all forms of training outdoors should be limited with the haze.
So in an attempt to slow down the deterioration of my fitness, and hope that I can still complete my 10km run:
60 seconds jogging on the spot
15 seconds rest
60 seconds high knees
15 seconds rest
60 seconds butt kicks
15 seconds rest
60 seconds star jumps
15 seconds rest
repeat 2 more times.
Usually a pretty good cardio work out – and also very good for building strength and flexibility in my legs.
As I’m exercising less, and so burning less calories – it is very important i watch the diet. Otherwise I will very quickly and regrettably put my weight back on.
Not had a fast food burger now for nearly 2 months (a massive achievement for a junkie like me)
Not much, but hopefully these small changes and exercises will help me continue my onwards to my next fitness goal: 60mins 10km.
Meet 25 years old Jeremy Tong, who is currently an undergraduate in Sports Science Management (NTU), and has dreams high as a mountain. His first expedition being Mount Ophir when he was only 14 years old, Jeremy has come a long way since then, conquering mountains and mountains for the past 11 years. Now, he is planning to climb Mount Everest in 2017, to raise awareness and funding for colon-rectal and breast cancer patients in Singapore. Let Jeremy tell us more about why he wants to climb the highest mountain in the world:
I first learnt about Mount Everest when I started climbing 11 years ago. One of the first mountains I climbed was Mount Ophir in 2004 and then Kinabalu in 2005. When I finally reached the summit of Kinabalu, I stood tired yet amazed at the beauty of the sunrise and the view of the land meeting with the south china sea. That moment stayed with me throughout the way down and I remembered thinking to myself, “If I can climb Mount Kinabalu which is half the height of Everest, why not Everest then?”
The second reason would be that I first read about the first Singapore Everest Team that started mountaineering in Singapore. It was led by Mr David Lim and he led ultimately two climbers to the summit. One of them was Khoo Swee Chiow who is currently South East Asian’s greatest adventurer to date. He has done many adventures, including three summits of Everest, one of which is the north route which I’ll be taking. However, one sentence that he said in one of his books that really struck me was this, “I don’t care if 6000 people has climbed Everest, I want to see for myself whether I can climb it!”
The third reason may sound the most cliche but I guess it is really the ultimate reason why people climb Everest and was the most cliche sentence that the first man that attempted to climbed Everest said in 1924. George Leigh Mallory was asked a question of why he decided to climb Everest, and his answer was,” Because It’s There.” I want to climb Everest because it is the highest mountain in the world and there’s only one Everest. If there’s one mountain that’s going to test my physical and mental limits, this might just be the one.
Like mountaineers, we all climb mountains in our lives; for us runners we climb on our PBs and how far we can run, for others it can be their own goals at work or any personal achievements. Let Jeremy be an inspiration to us all to continue climbing mountains in our lives and pursue our own success.
Foam rolling, otherwise known as a self-myofascial release (SMR) technique, is used by many athletes and physiotherapists to help in the recovery of tight and exhausted muscles. Foam rollers come in various sizes and densities, which may be indicated by its color depending on the brands. These rollers are generally firm and cannot be compressed, and serve as useful tools for massage, myofascial release, and exercises that correct postures, also commonly found in Pilates workout routines.
Weak or insufficient coordination in core musculature can lead to less efficient movements, compensatory movement patterns, strain, overuse, and injury. As middle and long distance running involves balanced and powerful movements of the body in propelling our bodies forward and maintaining complex motor patterns, it is essential to have a stable core and a strong foundation of muscular balance.
While there is a common misconception that core stabilisation is about building up muscles, the main goal of core stabilisation is to train ‘‘movements’’ and ‘‘positions’’. This explains why when training our core, we should be focusing on our posture and form, instead of the intensity of the workout. This can be achieved with the help of a foam roller.
Foam-rolling is meant to be performed in addition to our traditional stretching, proper warm-ups and cool downs; it is not meant to be a replacement for these. Foam-rolling helps prevent injuries through soft tissue mobilisation, which reduce tightness and soreness of muscles by increasing blood flow and flexibility. As such, the risks associated with muscle strain or cramps due to insufficient stretching are reduced.
Most running injuries are known to occur at the iliotibial band (or IT band), the band that covers the exterior area of the leg from the hip to just below the knee. A common condition experienced by athletes, the Iliotibial band syndrome (ITBS) is a knee injury that results from the inflammation of the IT band due to excessive rubbing against the tibial tubercle (see below). Athletes with ITBS suffer not only pain in the knees while running, but also soreness in the hip area as well.
With the regular stretching using foam rollers, “knots” and “trigger points” (i.e. sensitive spots in muscle) can be targeted and broken up. This is done by applying pressure on target spots of your muscles with your body weight, and relieve the tension felt in the area. The improved blood flow to those problem areas will reduce the pain and soreness of the muscles.
There are many different ways a foam roller can be placed and positioned to suit the needs of your body and the most important thing to note is to never treat the foam rolling process as a pain tolerance test where you exert so much pressure on the targeted area to the extent that it aggravates the tension of the muscle area which you are trying to relief. There are also different types of foam rollers, offering you different levels of intensities depending on the depth of the ridges.
The following are some key considerations, adapted from Therapeutic Associates Inc. (TAI), a physical therapy centre based in the USA:
For detailed instructions on the different foam rolling techniques, the TAI has made an instructional document for all online users here.
As foam rollers have become increasingly popular among the fitness community, there are also many online tutorials and classes available on how to use the foam roller. In addition to more discoveries and surprising results of using foam rollers in injury prevention, these unassuming rolling tubes have proven their worth in revolutionizing the health and fitness world.
![Race Review: The Straits Times Run at the Hub [10km] (by Moses)](https://www.justrunlah.com/wp-content/uploads/2015/10/Run-Gallery-SG1-e1443855431722-768x432.jpg "Race Review: The Straits Times Run at the Hub [10km] (by Moses)")
With my other reviews, do look out for the font in italics as I attempt to objectively assess aspects of a race which I feel are pretty relevant to participants. As always, you may also check out my personal blog here 🙂
Race Pack Collection
I am unfortunately, unable to comment on collection as a friend helped me with this… Not the best start to a review, but I can only accurately write about what I experience mhm?
My Race Category
As the title of this post suggests, I participated in the 10km category. In all honesty, participation was meant mostly to clinch one of the top-25 spots (who doesn’t want a year’s supply of The Straits Times!), instead of deliberately completing a unique distance (in all respect) or achieving a quick time. Having participated in last year’s edition of this race, I knew the 10km race didn’t provide the most favourable environment for a quick time, due to the merging of the route with participants of the 18.45km (or 21km the year prior) category.
Bearing in mind, registration fees were arguably pricey by most standards. It cost $58 for the 10km category – though participants were provided with a decent amount of vouchers/freebies in the race pack, while having repeated opportunities to win travel packages and other items. Not forgetting of course, the repeatedly publicised lucky draw for the Land Rover.
The Race Precinct
Traffic to the race venue via car was surprisingly better, a distinct contrast to last year’s experience on the roads. I didn’t bother with a baggage deposit so I’m afraid I cannot comment on it. Nor do I know about restrooms since I didn’t use them. Instead, I headed straight to the start pen (it seemed less crowded than last year). Now before you start feeling that this review seems to simply mention different aspects of a race that I failed to experience, please read on as it does get a little better!
The Race
Flag-off was prompt at 6.30am. The race route took us from Nicoll Highway past Republic Avenue, then along Bayfront Bridge before we merged with the 18.45km runners along Gardens By The Bay. Thereafter, we’d run under the Sheares Bridge onto Tanjong Rhu, before finishing at The Sports Hub.
The notable challenges of the route would be firstly, the bottleneck at Republic Avenue, caused by a narrow portion due to the F1 barricades. Secondly, the hairpin turn after descending Bayfront Bridge was a potential hazard. Thirdly, there was a bottleneck under the Benjamin Sheares Bridge, where a hydration station was located. Last but not least, merging with the runners of the 18.45km category could pose a challenge if runners of the categories were running at different speeds. In contrast to last year, I had a better race experience as runners mostly kept to the left, particularly along the Gardens By The Bay stretch. Whether out of courtesy or under marshals’ directions, I do not know, yet remain thankful for 🙂 However, despite that gesture, the route certainly got narrow along the Tanjong Rhu portion, possibly forcing runners off the asphalt onto the grass.
Hydration stations were spread out over the course of the 10km (though my GPS data, in concordance with others’, suggests slightly shorter), spaced at around the 2km, 5km, 7km and 9km marks. In retrospect, I realise I didn’t grab any hydration, but I believe that isotonic drinks and plain water was served (please correct me if I’m mistaken). Distance markers were likewise present throughout, though possibly a little earlier than expected (once again, GPS data).
One moment I really appreciated was the gush of cold air upon entering The Sports Hub! I don’t quite recall this cool (pun intended) experience last year, though please correct me if I am wrong?
Post-Race
Participants of the 10km category were subsequently handed a banana, a bottle of water, a can of 100-PLUS and of course, the Finisher’s Medal (a solid one it was). On this note, back in 2014, participants of this category were not entitled to a Finisher’s Medal (which was reserved for the half-marathon finishers). Instead, they received a Finisher’s Tee (one which I’ve never bothered to wear as it wasn’t particularly comfortable or aesthetically pleasing).
Thereafter, there were various sponsors’ booths available, together with the event photobooth and a hydration point for thirsty finishers. Last but not least, let me mention that Race Results were out three days after the race! It would have been ideal if the entire list of participants’ results was made available, as with some other races.
Well, that’s about all for my review! Hope it was informative (maybe not for the earlier portions). For my personal experience of the race, you may always take a look here (: