Race Review: Pocari Sweat 2015 [10km] (by Moses)

If you’ve chanced upon my first race review last week of the OSIM Sundown Marathon 2015 (10km), you’ll probably have come across my personal blog as well. Once again, I shall attempt to provide an objective recount of my race experience. Do look out for the font in italics as they may be notable points (at least to me).

Race pack collection
I enjoy the convenience of Velocity, one of the extensions of Novena Square. My most dreaded Race Entry Pack Collection location is arguably Singapore Expo as I stay nowhere near it. Thankfully, REPC for the Pocari Sweat Run 2015 was to be held at the former location from 4-5 July 2015. Or rather, though it was stated to be held at Velocity, it was held at Novena Square. No complaints from me though, it’s just a minute’s walk apart.

I arrived slightly past noon on the 4th. There was a pretty long queue that extended out of the mall, towards Novena Square 2. Thankfully, the volunteers were probably pretty efficient in organising the queue and enabling swift collection of race packs. I spent about 15mins moving through the queue (115m long I’m guessing, with about 6m of elevation).

Nothing much else at the collection area, though I noticed there was this additional queue (albeit a shorter one) forming for some mystery dip kind of thing. Didn’t really bother with that ~

Race category
I expected to be running 10km, having registered for the 10km category. It was to be my goal race for the first half of 2015, since my running would subsequently be interrupted by a series of events. Furthermore, having started the build up since the start of 2015, it was probably time to get some time off.

Little did I expect that the race would be some distance longer. This piece of information was first made known to runners about a week prior to the race, when the race route was finally uploaded, with a little reminder note that “Actual distance is approximately 11KM”. 

The race precinct
Was dropped off at about 5.40am, where the roads were still fairly clear. It was probably because the shuttle services only ended up arriving closer to 6.00am (or so I heard). No complaints with that, as I managed to quickly access the baggage deposit. As with most excited volunteers at the start of an event, the empty lanes prompted competition and they were all trying to compete to get me to deposit my bag at their section. Thereafter, I headed to an actual restroom (compared to other races) before proceeding with my warm-up.

RaceSite
Credit to Pocari Sweat Run’s Race Guide.

The race
As I was early and I wanted to run a faster race this time, having encountered considerable obstruction in last week’s Sundown where I started in wave 5, I didn’t hesitate in making my way towards the front when the start pen opened at about 6.00am. I found myself heading all the way to the front as only a handful of runners seemed keen to do so. With lots of time prior to flag off, I sat down for some moments to pray for awhile. With about 20 mins to go, I then stood up to get the blood flowing. Looking around, I observed that the route wasn’t particularly wide, though being at the front, I wasn’t too worried about congestion.

Until the pacers arrived with their balloons from the front, congregating at the start. In addition, the Yellow Fellows entered with some speedy doctors (Dr Derek Li, Dr Foo Gen Lin, Dr Lim Bao Ying). Thankfully, the pacers positioned themselves to the left. Unfortunately, I was also positioned to the left as I didn’t foresee this inclusion previously. I surrendered my spot and started weaving my way towards the right.

Yep I'm in green. The pacers are in yellow and my fellow participants in blue.
Yep I’m in green. The pacers are in yellow and my fellow participants in blue.

We were then flagged off at 6.29am. It was a fast start for most of us, though for me, I settled quickly into race pace. The race route took us across Nicoll Highway, past the FI pits, over Bayfront Bridge and then along Gardens By The Bay. Thereafter, we’d head towards Tanjong Rhu and past the Tanjong Rhu Footbridge before finally heading past our National Stadium into the Kallang Practice Track. Oh yes, such a route was obviously more than 10km. In retrospect, different sources of measurements recorded distances ranging from about 11km to 12km. I personally felt the route was close to 11.2km.

The notable challenges of the route would probably be the bridges, due to their ascents and descents. In my opinion, Bayfront Bridge was the most damaging because any pace acquired from the steeper descent would be hampered by the hairpin turn at the bottom. Furthermore, there were a couple of steps (it would have been much safer had a temporary ramp been fitted, as some races do) to negotiate. Apart from the bridges, the route did have quite a number of turns. The first 8km is pretty wide. However, as it heads along Tanjong Rhu, the footpath becomes considerably more narrow and expectedly, the inevitable congestion did frustrate some runners.

Hydration stations were situated around the 3km, 5km, 7km and 9km marks (not to mention the endless supply at the finish), hence I’m sure no one would have had any complaints about them. Races often provide isotonic hydration along the route, though it isn’t necessarily provided at every hydration point. Even if a station has isotonic hydration, one has to pay careful attention to identify the isotonic section of the hydration point. Here’s my Microsoft Paint illustration.

The sneaky yellow cups (isotonic) try to remain inconspicuous as the runner (green) runs along the hydration point.
The sneaky yellow cups (isotonic) try to remain inconspicuous in the blue sea (water) as the runner (green) runs along the hydration point.

Okay I admit I was exaggerating, as isotonic drinks and water often occupy separate sections of the table. Nonetheless, it may take an observant runner to notice, unless volunteers explicitly shout out at which part of the station is isotonic drink provided. Nonetheless, for this race, Pocari Sweat seemed to occupy the entire hydration point 🙂

Here I am, certainly looking more comfortable than how I felt. Credit to Running Shots.
Here I am around the 10km mark, certainly looking more comfortable than how I felt. Credit to Running Shots.
Strava Data
Strava Data if you’re keen 🙂

Oh before I forget, distance markers were present throughout, indicating the distances quite accurately (though the disparity between the distance markers and when my Garmin FR15 auto-lapped grew as the race went on). This meant that for this ’10km’ category, we actually passed a 10km distance marker (you probably wouldn’t find a 10km marker in any other 10km race – instead you should find relief), only to continue running as we headed towards the finish line.

Post race
I was dazed and dizzy after finishing. I honestly don’t remember too much, other than having some brief conversations with some of the other finishers. We were provided with a banana, a bottle of Pocari and collected our Finisher’s Medal and Finisher’s Tee as well, all collected without any difficulty. The medal was a solid but simple golden medal manufactured by ELM. Thereafter, in my dazed and dizzy state, I probably rested for some time before moving around again and catching some friends.

Some of my little consolations, despite missing my goal (assuming my GPS is accurate), had to be what followed after the race.

Hydration
The endless hydration after crossing the Finish. Refreshing.
Refreshing.
Refreshing as well.
And for the first time, having showered after a race, I could take a seat on fairly empty MRTs.
And for the first time, now that I was fresh and clean after a race, I could take a seat on fairly empty MRTs. I wonder about the couple opposite 😉

Well thank you for reading 😀 Once again as I stressed in my previous review, the context of my experience is paramount in evaluating the race. Runners completing in a faster or slower time would probably face a different set of challenges so do bear that in mind 🙂 If you’d like, you may check out my personal review of this race here.

Cover photo credit: Pocari Sweat Singapore.

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5 Glorious Ways of Combining Singapore’s Two Loves: Running and Eating!

After a long, hot and sweaty run, it’s time to pamper yourself with a sumptuous, affordable meal. JustRunLah! suggests five places where you can enjoy a meal without having to change out of your sweaty running gear:

Changi Beach Park / Changi Village Hawker Centre

This one’s a favourite for both running and cycling enthusiasts making use of the Changi Park Connector. The 3.3km park stretches from Changi Ferry Terminal to Changi Point, offering amazing coastal views, including that of Pulau Ubin. At Changi Village Hawker Centre, you can enjoy the famous nasi lemak, ayam penyet, Ipoh hor fun or the fish head beehoon!

changi-nasi-lemak
Changi Beach park and delicious nasi lemak!

Punggol Waterway Park

A scenic location for an enjoyable run and a delicious meal. You can opt for the popular zi char restaurants, seafood, hipster cafes, or even enjoy an ice cold beer at a pub.

punggol-seafood
Punggol Waterways Park and zi char after your run!

Marina Bay / Makansutra Gluttons Bay

While Singaporeans may take this for granted, one of the most remarkable features of the Marina Bay area is how runner-friendly it is, despite being the heart of a commercial zone in the city. The pedestrian footpaths are well-maintained, and safety while running at all hours of the day or night is a non-issue.  After you are done with run, you can partake of delicious hawker fare at Gluttons Bay. Try the carrot cake, satay and cereal prawns here!

marina-satay
Marina Bay and satay!

Bedok Reservoir / Block 85 Hawker Centre

Cool down from your run by taking a stroll to Block 85, where you can enjoy the famous bak chor mee, barbecued chicken wings and hokkien mee. Wash them down with some fresh sugarcane juice.

bedok-run-eat-85
Evening run at Bedok Resorvoir and bak chor mee at Block 85.

Jurong Lake Park / Jurong West Food Centre

Once you are done with your running, head to Jurong West Food Centre, voted as favourite Hawker Centre in City Hawker Food Hunt 2010 through an islandwide SMS vote. Some of the must-have dishes here are chicken claypot and fish ball soup. The Kueh Tutu stall is extremely popular too!

jurong-lake-eat-kuey
Chinese Gardens and Kueh Tutu at Jurong West Food Centre.

Have we missed out any? Share your favourite combinations of  running routes and eating spots in the comments section! Remember to check out our collection of Singapore Running Routes to help you plan your next run!

singapore-running-routes
Click here for a comprehensive listing of Singapore’s running routes.
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Race Review: Tri-Factor Bike Race 2015 (by ‘red3’)

It was 6am and John and I were wondering yet again why we kept signing up for morning races as we trudged our way through the underpass to cycle our way down to the Trifactor Bike race.  The upside to such an early morning ride is the sea breeze and the quietness of East Coast Park.  An hour and 12km later we arrived at the main event site.

Along the way we got a shout out from Michelle as she was completing another loop in her 35km category.  Cool as a cucumber she drafted behind the leading cyclists throughout the race with a determined effort to take one of the top three positions.

Michelle’s been cycling seriously for less than a year.  With a bi-weekly 50km ride to Mt Faber return has provided her with a good dose of training for this race.  Setting an average pace of 31km/h, Michelle finished her race in 1:06 hours taking 3rd place out of 43 in the Women’s Open Category.  A fantastic effort for her first cycling race.

Both John and I registered for the 21km category.  Neither one of us are cycling enthusiasts.  We prefer cycling for leisure to the nearest coffee shop, rarely covering more than 10km.  Often we are accompanied by our 6 yo daughter, making the 10km distance sufficient for one day’s ride.

However, we wanted to experience the Tri-Factor Series with cycling as one of the sporting events.  Choosing the 21km category was sufficient distance for us, especially since we haven’t trained for it and the last time we covered that kind of distance was 5 months ago.  Pretty much before I fractured my ankle.

Although John flagged-off 15 minutes earlier than myself, it was evident that our experience was quite similar.  We both enjoyed the bends and slopes, had fun seeing each other across the barriers and John especially enjoyed drafting Michelle for about 300m until he couldn’t keep up with her anymore.  The straight was possibly the most tedious and we just looked forward to the next u-turn or slope.

Assessing my competition when I was in the holding area, it was very clear that the two women in front of me would lead and finish off ahead of the rest of us and the women behind me were reasonable competition for my abilities. Throughout the race, I aimed to maintain a steady pace, having no expectations other than getting to the end and surviving the upward slopes.

On average I kept a speed of 24km/h. When I saw John on the opposite side, cycling his last lap, I considered slowing down so he could catch up and complete the loop together but I was having a very good race, keeping a steady pace and decided against it.

Throughout my entire race I was largely on my own in my own category.  The fast riders were obviously way ahead but other than overtaking one rider in my category, I didn’t see anyone else nearby or in the distance.  A brief calculation indicated that I could very possibly have an opportunity to win a place.  With that in mind, I pushed on even when my injured foot was going numb and I was super happy when I crossed the finish line.  Dismounting the bike was a bit humorous with my jelly legs but it was great to catch up with hubby and Michelle to toast our successful rides with a couple of 100 Plus’s.

The race results were released fairly quickly and it was extremely exciting when it was confirmed that Michelle took 3rd place and I placed 1st in the Veteran Female category.  That was just an awesome way to finish our races.

After accepting our prizes, we headed back home.  Knocking up 40km in one day was twice as much as John and I have ever ridden making the homebound ride eternal.  Michelle on the other hand just cruised on as if she’d only just started riding.

We celebrated our successes with poolside big breakfast, strong coffee and beamed for the next couple of days.

2015-06-28 11.40.04

With two out of four Tri-Factor sporting events completed, we are waiting for the Tri-Factor Run at the end of July but not before the OSIM Sundown night race.

Cheers

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Trains down? Why not… just run?

7th July, Tuesday, Singapore experiences one of its worst MRT breakdowns during the evening rush hour. The power trip affects both the North South and East West Lines.

So, considering the peak hour traffic jams on the expressways, the disruptions in public transport or simply the high COE prices, have you considered putting on that pair of running shoes and running back home instead?

It might not be as difficult as it seems!

Here are some routes, assuming that your office is located in Central Business District (CBD).

– CBD to West: Tanjong Pagar, Southern Ridges

Southern Ridges is a fascinating 10 km of green, open spaces that connect Mount Faber Park, Telok Blangah Hill Park, HortPark and Kent Ridge Park.

Southern Ridges, Marang Trail, FaberWalk, Canopy walk, Singapore

– CBD to East / North East: Marina Bay, Ford Road, East Coast Park

Ford Road is a brand new road that links up Marina Bay and East Coast Park. Running along East Coast Park, runner can detour to any of the eastern neighbourhood easily via overhead bridges or underground tunnels.

fortrdroute3

– CBD to North West: Tanjong Pagar, Green Corridor

Green Corridor is a 10km trail running route filled with heritage, nature, sunshine and uninterrupted paths with zero traffic. Keep in mind that it is not suitable for night time runs.

green corridor running singapore 3

– CBD to North: Use Marina Bay, Benjamin Shears Bridge, Kallang Park Connector.

Kallang Park Connector links Bishan-Ang Mo Kio Park and Kallang Riverside Park. This park connector serves as a key running route from central Singapore to the South.

Scenic view while running

Caveats

Yes. We can understand the loads you might have to run along with.

Yes. We can understand that large distances might not allow for running.

Yes. You will have to some planning as to what clothes to pack, what to carry with you etc.

But still, all things considered, we believe that running to / from home is an good alternative. It is a healthy way to clear your mind after a long day at work, and it might end us saving you time. More time with your family or friends is much needed for all of us spending an average 8 hours in office. Finally, seeing the beautiful landscape while listening to your favourite music is a great way to end your day.

Give it a try, you may like it.

singapore-running-routes
Click here for a comprehensive listing of Singapore’s running routes.
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How many of these running acronyms / terms do you know?

Common Running Acronyms

PB: Personal Best.

DNS: Did Not Start.

DNF: Did Not Finish.

NR: National Record.

WR: World Record.

GPS: Running watches / Apps with a tracking function track your distance with a high degree of accuracy.

LSD: Long Slow Distance.

BPM: Beats Per Minute.

ITB: Iliotibial band syndrome. A painful injury which runs from the hip, down the thigh, across the knee, and through the shin.

BQ: Boston Qualifier. Runners trying to achieve a finish time that gets them entry into the Boston Marathon.

MUT: Mountain. Ultra. Trail.

Common Running Terms

Fartlek: A speed workout in which you add short, variable speed burst.

Pronation: The way the foot strikes the ground while running. If a runner is an overpronator, their foot rolls inward. If a runner has excessive wear on the outside of their running shoes, they are likely to be an underpronator.

Chafing: Rubbing cause painful skin un-comfort in areas such as inner thighs and armpits.

Drafting: A race strategy where you run behind another runner. As they block the wind and you cruise through the kilometres.

Hitting the Wall: Also known as “bonking” during a race. A sudden loss of energy.

Taper: Weeks before a big race, a runner will decrease their total running mileage to store energy.

Runner’s High: A term given to the feeling of euphoria that is induced by running.

Carbo Loading: Consuming pasta and bread prior to a big race.

Minimalise: Lower, lighter running shoes as compared to cushioned and highly heeled models.

Plantar fasciitis: A common runner’s medical condition. Pain and stiffness in the heel.

VO2 Max: A runner aerobic capacity. A runner’s maximum oxygen intake.

Negative Splits: A runner runs the second half faster than the first.

Aerobic Exercise: Long in duration but low in intensity.

Anaerobic Exercise: Short in duration but high in intensity.

Tempo Run: Holding a hard pace for twenty minutes period during a run.

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Durians vs. Runners

Arhhh… It’s Durian season again!

Durian prices have been dropped significantly, so, are you having a feast? There are a lot of stories, legends and myths about this fruit. As runners, should we bother about them or… Just Eat Lah?!

So let us look at some facts and myths about durians that runners need to take note.

Facts:

1. Durian will cause weight gain.

A 1 kg sized durian bag is close to 1,300 calories. Durian can pack up to three times more calories compared to most other fruits. Therefore, eating one durian can rack up as much as 70% of the daily 2,000 calories recommended for an average adult. Wow! Yes, if you are on a diet or if you are training hard for your race, this is one fruit you should give a miss, or limit the intake considerably. For your information, one seed durian has approximately 54 calories.

2. Durian is an instant energiser.

Because of durians’ high carbohydrate content, durians can help replenish energy quickly. Research has shown that durian’s high potassium content can help reduce fatigue, relieve mental stress and anxiety. No wonder, durians are always enjoyed in groups and frequently leave a memorable experience.

3. Durians do possess some health benefits.

Durian contains fiber which makes it a good bulk laxative, and antioxidants vitamin C which helps the body develop resistance against infections. Also, it contains many B-complex groups of vitamins which are essential for the body as it requires them from external sources to replenish. A consoling fact if you have been feasting on durians. 😉

durian_bg

Myths:

1. Drinking water from a durian shell.

This does nothing for you, really. If you are doing it for the sake of any benefit, you may as well consider stopping.

2. Mangosteen should be eaten with durian.

Many believe that this combination reduces heatiness. Eating durians can indeed induce a feeling of “heatiness”, demanding greater digestive effort. According to Chinese belief, a mangosteen, being a cooling fruit, will compensate for that. No logic lah! The habit of eating durians and mangosteens together probably stems from the fact that they are harvested at about the same time!

3. Durian is loaded with cholesterol.

Durians contain no cholesterol. In fact, the monounsaturated fats that durians contain can actually help lower your harmful cholesterol levels! Cholesterol is found in foods containing saturated fats such as red meats, seafood and dairy products.

So… the durian is a highly nutritious fruit which when eaten in moderation, will provide the body with many minerals, vitamins and good fats.

Eating two to three seeds of durian at one sitting is sufficient, but because durians can become so addictive, who can really control himself?

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Race Review: OSIM Sundown Marathon 2015 [10km] (by Moses)

One of the little concerns I’ve had with writing on JustRunLah! is differentiation. Differentiation between what I post on my personal (though public) blog and what I’d post here. This is to my first ever race review on JustRunLah! and hence I find it paramount that I establish boundaries. Honestly, it’s pretty difficult to tell. Yet I’ll try my best to ensure this platform provides a slightly more objective recount, while my personal blog has just about anything I wish to point out 🙂 Thank you for kind attention thus far and let me dive into the review.

Race pack collection and whatever

I don’t have any complains with this aspect. Race Entry Pack Collection took place at Suntec this year from 26-28 July – therefore pretty convenient for people from all over Singapore. I recall the first time I participated in Sundown in 2012 – REPC was held at expo. Fair amount of promotions and stores around the race expo, though nothing quite caught my eye. It really isn’t habitual for me to take photos so I’m afraid you’ll have to rely elsewhere. Oh, having picked up my pack at about 1pm on the 28th, I only spent about a minute in the queue and a minute at the collection counter. Walking through the race expo to the exit definitely takes longer (this could be a good thing for those who enjoy touring booths) at the hour of my visit.

My race category

Of course, there are many elements that I can consider in a race. It’ll be awfully boring if I were to pick at them one by one objectively, so I’ll incorporate some of my experiences. Just for context – I signed up for the Sundown 10km Mixed Team of 4 category – so my reviews are based around this distance in case you haven’t already realised from the title of this post 😀 I’m not going to be very structured in my analysis, hence do look out for the font in italics as there’s probably some element of the race that I’m highlighting.

Let me be explicit about the reason for signing up for the team category – it was the most affordable. To put it frankly, Sundown isn’t exactly the cheapest races out there. Nonetheless, having participated in 2014 (my review’s available here), I was eligible for the Loyalty rates. Sign up as an individual and I’ll pay $45 during the Early Bird period. Sign up with three other friends and we’d each pay $42. I began my arduous hunt for other early birds. Just for some perspective, a non-loyal Early Bird who signed up as an individual would have to fork out $53 (with the exception of the weekend of discounted on-site registration commemorating Hivelocity’s collaboration with OSIM).

Apologies for the extended details (though all very factual) with regard to the race category. I promise I’ll get to the race soon.

The race precinct

Speaking of getting to the race, I cannot resist incorporating my little story of literally, getting to the race. My team mates and I were a little less early than we hoped for, having had a hearty dinner just prior. We thus were jogging to the venue from around Nicoll Highway where we were given a lift to. Unfortunately, we had took a wrong turn and extended up running along the precinct’s perimeter. If I may illustrate with my favourite picture editor below – Microsoft Paint.

Barricaded
Credit to Sundown Marathon for the original photo, prior to the addition of my little white line (and the yellow barricade that runs along the trees).

Now, the group of us was running along the lengthy white line trying to find an entrance. Alas, there was to be none as we were on the wrong side of the fence (or barricade). At the Finish, we kindly requested permission from the kind volunteers to shift the barricades (and put them back after we entered, of course). Thankfully, they obliged with laughter and we thus were able to make our way to the baggage deposit – that was smooth and efficient, with their suggestion to avoid keeping valuables in the bags.

The race itself

Thereafter, we hurried to enter the start pen. While running along the barricades, we had noticed that there were multiple waves. I knew that though waves were of benefit in dispersing the crowd, being caught in a wave other than the first would often mean having to weave through crowds, depending on one’s running speeds. I suspected we were in wave 2 or 3. We were to be proven wrong.

I had decided to run with my friend, having recognised that I don’t run that well at night and that a good time was impossible in a relatively narrow, bi-directional route when you had say, 3000 people in front of you? We said a short prayer over our team and waited patiently. It was a long wait. As waves were flagged off, we realised we weren’t in wave 2, or 3, or even 4, but 5. Flag off was around 10.20pm for our wave.

The race route was pretty straightforward, making a small loop around the F1 building before heading over the Helix Bridge and then a giant loop at the Gardens By The Bay. Thereafter, we’d climb Bayfront Bridge before heading to the finish. It is notable that there were steps sandwiching the Helix Bridge. Tripping could be a potential hazard for faster runners, though for any runner, this interrupts one’s rhythm. As for the remainder of the GBTB portion of the route, it was bi-directional, only being separated by cones spaced apart. As my friend and I were running faster than the average runner in our wave, we found ourselves unable to run in a straight line, instead snaking around people (must have been the trace amounts of Bailey’s in the Tiramisu earlier…). We did periodically (maybe more often than not) end up running in the wrong “lane”.

Snakey
The wonders of Microsoft Paint. The orange blobs are the cones. The rest should be pretty self-explanatory.

Anyway, this pretty much happened the entire route. There were a sizeable number of participants who were doing this as well, simply because they were running faster than the bulk of the participants alongside them on this relatively narrow route (3-4m wide per direction). Definitely hazardous at times! On a separate note regarding the route, distance markers were present throughout, though admittedly they’re harder to spot under the cover of darkness. Nonetheless, the route was sufficiently lit.

Strava data
Strava data for your viewing pleasure 🙂

The hydration and nutrition stations, in my opinion, there were definitely sufficient. There was plenty of water and isotonic drinks (100 Plus Edge?) available at each of the 3 stations, situated at about 3km, 5km and 8km. In addition, GU gels were available around the 5km mark, a new feature for a 10km race.

Post race

A banana, a bottle of water and a can of 100-Plus were handed out after the finish. There wasn’t any queue for collection. My friend and I crossed with a Gun Time of about 1:13 – this is important because it provides context to whatever I’ve mentioned prior. Obviously runners running finishing below the 50s would have encountered a different experience and likewise, the same applies to runners finishing later. The Finisher’s Medal was handed out as well. It looked pretty nice to me, though the workmanship felt mildly inferior to my recollection of last year’s medal.

The MedalThat’s about it for my review! Perhaps the only thing missing are photos of my team and I. Here’s our 10km Mixed Team of 4 – 2TIMfour7. Unfortunately there aren’t any of us running… (that’s a realistic limitation of night races).

The team - 2TIMfour7.
The team – 2TIMfour7.
The Start
We’re in here somewhere. Nah kidding, not anywhere near yet, we’re way back in wave 5. Credit to LemJay Lucas Photography.

 

Post-race race

Not forgetting, of course, the race where there was actually an explicit goal time to meet. We were really running for this train departing at 12.08am – no kidding as the last train to Tai Seng wasn’t gonna get us all the way home. Now that’s probably the best part about participating in the 10km category – participants can catch public transport to the race venue and (probably) still leave in time on our MRTs. That’s cost savings! 🙂

#runforareason - the last train
#runforareason – the last train

Hope you enjoyed my attempts at a relatively objective review! If you’re interested, feel free to check out my personal review here.

~ Moses

Cover photo credit: Lemjay Lucas Photography.
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5 Reasons Why Runners Should Pick Up Yoga

Image credit: Yogavibes

Running is a cardiovascular activity that involves repetitive, fast-paced movements of the body, mainly the legs and hips. Yoga, on the other hand, is relatively passive activity where the mind, body and soul are engaged while performing meditation in different poses using multiple parts of the body. While the two sound like total opposites, yoga is actually a complementary activity to running due to the beneficial physical and mental effects it brings.

#1 Improve flexibility

Image credit: Active
Image credits: Active

This is main reason why cited by most runners when they choose to take on yoga. Being a repetitive motion sport, running often results in stiffness  in the lower body parts including the hamstrings, hips, calves and iliotibial (IT) band. Due to the nature of yoga poses, for example lunges, yoga stretches the tight muscles which increases the range of movements in related joints. As a result, the increased flexibility decreases stiffness in the body parts and hence movement becomes easier with lesser tension. Runners often experience fewer instances of muscle aches and discomfort after practicing yoga for a period of time.

#2 Injury prevention

stretching woman legs
Image credits: 123RF

Pain and injury experienced by runners are mainly due to muscular imbalances since muscles in the lower parts of the body are being overused while others are being underused. However, yoga can alleviate this condition because each yoga pose, be it simple or complicated, involves a balanced engagement of opposing muscle groups from head to toe in order for one to maintain balance and stability. In this way, a natural balancing of strength and flexibility occurs, which creates biomechanical balance over time – one of the major benefits that await runners who undertake a regular yoga practice. (Source: Human Kinetics)

#3 Focus, concentrate and de-stress

Image credits: INC
Image credits: INC

When it comes to long distance running, mental strength and endurance is necessary to successfully complete a run. Many have also cateogised running as a form of meditation, in an active form. Similarly, yoga requires focus and concentration both on the inside (mind) and on the outside (body). Meditation via selective yoga poses clear one’s mind and distractions, allowing one to destress and remove negative thoughts; be it disappointments from bad runs, feelings of anxiety due to an upcoming competition, or simply a bad day at work. With a regular routine of yoga sessions, one can get into the zen mode much quickly and shut down all distractions and mental exhaustion when aiming for one’s personal best.

#4 Breathing technique

Image credit: Phillymag
Image credit: Phillymag

Runners often find themselves constantly exploring different methods of breathing to maximise their lung capacity and pairing between breathing patterns and their running momentum. A person with better lung capacity will have more oxygen circulation around their body, deterring symptoms of fatigue and breathlessness. The breathing pattern during running and other cardio activities use rapid and shallow inhalations and exhalations, where only a portion of the lungs are utilised.

In contrast, yogic breathing is slow, deep inhalations with long exhalations, which utilises the entire lung. As such, yogic breathing has shown to increase lung capacity overtime, which in turn increases physical endurance and improves overall athletic performance.

#5 Strengthening weak spots

Image credit: Yoga.com
Image credit: Yoga.com

Runners have very strong legs because of running. However, when it comes to holding a standing yoga pose, runners often get taken aback by their wobbly legs. As mentioned above, yoga uses many muscle groups throughout the body and when weak, unused muscles of runners are being engaged, those muscles get strained and tired, eventually giving way. Using body weight, yoga enables runners to strengthen their upper body and core while maintaining the power in their already strong lower body.

With a stronger core, runners can move their arms and legs more efficiently, which results in better running form and posture. People who practice yoga usually experience lesser fatigue and weight impact on the legs when they run. Hence, a strong core creates a strong runner!

It is crucial to note that not all yoga poses are suitable for runners; extreme yoga poses that involves straining of knee joints and lower backs are not recommended for runners preparing for competition. Yoga such as the popular Hot Yoga is known for burning calories effectively, but it also results in dehydration as one does yoga poses at 35degrees c of heat. Runners should always consider the intensity of the yoga; strong and rapid (Ashtanga, Bikram) or gentle and slow (Hatha, Iygenar) and the timing of doing yoga (pre-race or recovery). All in all, runners should embrace the wonderful benefits of yoga and give it a try!

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Commando Challenge 2015: Beach, Jungle, Track, Fire, Ice, Electricity!

Photo credits: Commando Challenge

At A Glance

Singapore’s Ultimate Obstacle Event, The Commando Challenge is back on 17 October 2015. Held on Sentosa Island, the 2015 edition has more obstacles than last year with 14 challenges for commandos to get over, under and around. With new and old elements including the beach run, track and jungle paths and of course the crowd favourites – Fire, Ice and Electricity!

There are 2 event categories: Commando and Extreme Commando. Each category is designed to push commandos to their limit.

Photo credits: Commando Challenge
Photo credits: Commando Challenge

Are you Commando enough?

No other race event in Singapore has a 5-7km run along the beaches, tracks, and jungle of Sentosa Island, with 14 military style obstacles all culminating in a huge party atmosphere on Siloso Beach.

The obstacles demand all-round fitness – The event organizers draw on their years of experience of selecting and training elite soldiers to develop a course that can be completed by an individual or as part of a team.

While a healthy and trained physique will be helpful in completing the obstacles, the spirit of determination, resilience, courage and unity can become the winning formula for the multi-elements obstacles.

You can enter the Commando Challenge as an individual but for the maximum fun, you should gather friends, colleagues, family and anyone keen to take on the challenge as a team.  It’s a great way to get out, get dirty and have some fun!

Photo credits: Commando Challenge
Photo credits: Commando Challenge

Old vs New Edition

Last year, 3,000 participants tackled the 5km route in Sentosa for the first time, where never-before-seen elements of fire, ice and electricity being introduced into the Singapore race scene. Extreme Commandos took on a route which included a 15kg backpack, a high ropes course, a 450m zip line, and a swim.

In contrast, for this year’s race, the organisers are expecting over 5,000 people to challenge an alternative 6km route in Sentosa, with brand new obstacles to conquer, in addition to some of last year’s favourite obstacles.

Participants can also expect the unexpected as there will also be a few surprises for this year’s challenge! Besides carrying a 15kg backpack, Extreme Commandos will be taking on a 10km route with up to 20 obstacles this year.

Photo credits: Commando Challenge
Photo credits: Commando Challenge

Live The Commando Spirit

For this challenging race event, you can expect yourself to be crawling through mud, overcoming fears, coping with water obstacles and more! Despite the physical and mental exhaustion and fatigue, the sense of achievement and unrivalled sense of accomplishment and pride at the finishing line will be priceless and memorable for a lifetime.

Remember: Special Forces standards are not expected, but a Special Forces attitude definitely is – Never, never give up.

Outdo your limits and take on the ultimate obstacle race by registering for the Commando Challenge here!
JustRunLah! is proud to be the Official Running Portal of Commando Challenge 2015.
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Race Review: Gold Coast Airport Marathon 2015 (by Zhiyong)

Logistics before race day

Took Scoot night flight 2 days before race. Arrive Gold Coast on the morning 1 day before race. Proceed to Race expo, which is along the way to most common accommodation options (Surfers paradise: 4.5km from start point or Main Beach: 2.5km from start point). Carbo load at restaurants located around Surfers paradise (advance reservation required as the popular restaurants are flooded with runners participating in the race.

Race expo

Race expo was located conveniently at Gold Coast Convention and Exhibition Centre. Well organised with essential booths to meet running gear, accessories and nutrition needs. There are also booths for phototaking with your friends. Booth to deposit race supplements/drinks to be placed along designated water stations according to individuals’ requirements.

Logistics on race day

Full marathon starts at 7.20am. Drive to and arrive at Australia Fair Shopping Centre near the start point (about 200m) at about 6.20am. Smooth traffic and ample parking spaces at Shopping Centre. Warm up and stretching at closed road beside shopping centre. Start pen opens only about 20min before race start. Clearly marked signages guide you to the respective zones based on estimated race completion time during registration. Many portable toilets located near start pen.

Weather

Sun rises about 6.15am. About 10 – 12 degrees Celsius during arrival at start point. Muscles do not warm up so fast. Sun gets glaring at about 8am. Sunglasses and sunscreen recommended. Temperature increases to about 16 degrees Celsius. Heat from sun bearable but some sweating to be expected.

gold coast marathon flag off

Crowd and atmosphere

Residents staying along race course cheering by their houses. Supporters located along most part of routes, with some musicians playing music and cheerleaders at sides of route. Large names on race bibs allowed supporters to shout for your names. Expect many hi-5s from kids to the elderly supporters.

Route

Some up-slopes but more downs and flat. Water points very well organised. With alternate stations providing sports drinks. Personalised deposited items located at water stations may take up some time to be retrieved by the volunteers.

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Race Against Cancer – A Race to Save Lives

Photo credits: Race Against Cancer

The Singapore Cancer Society (SCS) will be holding its 7th annual Race Against Cancer (RAC) on 13 September 2015, its flagship fundraising event sponsored by Singtel. Since 2009, Race Against Cancer has been gathering communities of patients, caregivers and supporters to garner support for the cause of fighting against cancer.

Photo credits: Race Against Cancer
Photo credits: Race Against Cancer

A Race to Save Lives

Race Against Cancer (RAC) is a fundraising community event that aims to raise funds for SCS’ initiatives. Every year, people from all walks of life participate in this meaningful race to join the fight against cancer and run alongside those who are impacted by cancer, be it a patient, caregiver or volunteer. This year, RAC will be held at Angsana Green, East Coast Park, from 7am to 10am, on 13 September 2015. There will be 3 race categories including a 5km Fun Run, 10km & 15km Individual Competitive Run.

Photo credits: Race Against Cancer
Photo credits: Race Against Cancer

Singapore Cancer Society (SCS) will be using the funds raised for cancer treatment subsidies, welfare assistance, cancer rehabilitation, hospice care, free cancer screenings, research and public education initiatives.

The Singapore Cancer Society (SCS)

Established in 1964, Singapore Cancer Society is a self-funded voluntary welfare organisation which provides patient care services to needy cancer patients through its welfare, hospice home care, cancer treatment subsidy and rehabilitation support programmes. The SCS also provides free cancer screening services and promotes cancer awareness and prevention through its public education and community outreach programmes.

Photo credits: Race Against Cancer
Photo credits: Race Against Cancer

Make your statement against cancer by joining the race and spread the movement to minimize cancer and maximize life. Everyone should join in and fight against cancer – No one should fight cancer alone.

JustRunLah! is proud to be the Official Running Portal of RAC2015.
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Reflections on OSIM Sundown Marathon 2015

4th July, Independence Day of the United States. In Singapore, 26,000 runners giving up their sleep, to enjoy a good night out running. The only past-midnight running event in the heart of Singapore (F1 Pit). Runners were able to choose between Full Marathon, Half Marathon, 10km and 5km categories. The 5km Fun Run was a first this year, created to inspire those aged 6 and above to participate in runs as part of a healthy lifestyle. In the race village there was live entertainment, movies and food. As a bonus, 5km and 10km runners were treated to fireworks from the NDP rehearsals.

Myself, I took on the 21km challenge. After a 10 mins delay, we were off. 1.5km into the run, all of us found ourselves climbing up Sheares Bridge which was quite a an unique arrangement. The weather was comfortable and there were ample water stations throughout the route serving ice-cold isotonic drinks. Operationally, it was a well coordinated event with huge improvements from last years (click here to see runners’ ratings and comments and leave your own).

Here are 3 reasons why Sundown is one of my favourite races:

1. Helps me assess my fitness level.

As Sundown Marathon takes place in the middle of every year, it is good time for all runners out there to determine their fitness level. Year in – year out, we may have different priorities and commitments. Running is one of the most participated sports in Singapore, and this mass event gives runners the opportunity to benchmark, evaluate and / or re-align their perspectives.

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2. Helps me appreciate security

Singapore is a safe and beautiful country. And you get to appreciate that vividly at night. The awesome night scene when runners top the Shears Bridge, the cool breeze at East Coast Park, the serenity at Kallang Basin overlooking the magnificent Sports Hub are just some of the things we get to enjoy. As Singaporeans, we tends to take things security, peace and beautiful, clean landscape for granted; a night out running make you contemplate these things!

sundown marathon 2015 race village

3. Helps me to stay in the loop

As part of JustRunLah!, for me to bring the best and most relevant information to Singapore’s running community, I need to get out there to experience what each runner’s race journey is. Providing unbiased race review and stories coming from our daily running buddies are our key objectives. What do runners want? What do runners need? How can JustRunLah! answer these questions? In my opinion, only if we are runners ourselves.

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Once again, congratulations to all OSIM Sundown Marathon 2015 participants!

The most important step in any achievement is to have the courage to start. Rest and recover well! Love your run again!

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Challenging limits from trails in Sapa, Vietnam

Sapa

I’ve always wanted to explore Sapa, a frontier town in Lào Cai Province of northwest Vietnam, 350km from Hanoi, for its breathtaking landscapes, filled with never-ending rice terraces. Trekking is one of the major activities for visitors to this quiet, natural heaven and since I had been missing out on my runs due to travelling, my friends and I decided to head for a 2Day trekking tour, with 1 night spent at a local Hmong family homestay, so that I can keep up my stamina training while being overseas 🙂

General Information

Sapa houses Vietnam’s highest peak, Fansipan, at a high of 3142m above sea level and a vast area covered by thick forest, rich in wildlife. The town of Sapa lies at the attitude of about 1,600m. The climate is moderate, cool in summer, foggy and cold in winter with occasional snowfall. Sapa is also home to a great diversity of ethnic minority people.

The rain, the mud, the rocks and more

The trek was postponed to 9:30am due to an unexpected rainfall and by the time we started from the city area, it was still drizzling. The rain caused the mountainous paths to become all muddy and slippery but that did not deter our Hmong guide and fellow trekkers from embarking on our journey. We did not have proper trekking footwear and were asked to change into wellies, or what we Singaporeans call the “PCK Boots” 🙂

Lost In Paradise

The entire 8 -10hours worth of trekking around the local villages in Sapa for the 2 days, with an 8kg backpack, was an experience that I will never forget. Unlike our typical lives in Singapore where we are unconsciously bombarding ourselves and getting occupied with virtual information, the days I spent in Sapa made me reconnect with the real world and enjoy what nature has to offer. My runs in Singapore usually comprise of music, distance goals and pace to keep up to; over here, none of that were in mind and we were just trekking to explore and went according to where the roads would take us.

Reflections

There were many times I wanted to give up and thoughts of heading back to Hanoi city for a good cup of Vietnamese coffee kept flooding my mind as endless treacherous muddy trails and inclined paths with no hand-held aids came into view, despite having cleared obstacles after obstacles. We trekked through plantations, bamboo forests, rice fields, downslope of a waterfall and all the never-ending pressure placed on my entire body – thighs were strained from balancing and moving on different roads and elevations; shoulders and back were supporting the heavy backpack throughout the entire trek. In addition, many attractions in Vietnam required a lot of climbing of stairs, which left us constantly working out while touring places!

Results

After coming back to Singapore, my thighs were still sore and took about 2 days to fully recover. Perhaps it was the constant leg-lifting motion  throughout the trek and climbing of stairs, I felt that my strides became somewhat longer, higher and faster! It was amusing and fascinating to see how my body has conditioned to the movement. And so, I went to test it out:

run
15 June VS 2 July

I went for a 10k before my trip and just yesterday, I decided to head for a post-trip run after full muscle-ache recovery to see if skipping my runs for a week and engaging in trekking or stair-climbing made any difference. To my surprise, not only did I manage to run faster, I used lesser energy to complete the same distance too!

Apparently, trekking not only helps in improving stamina since it requires lots of energy and power, it is also beneficial for improving agility and balance of the body. As such, this runners need not always restrict themselves into running drills or training and taking a break off from running does not necessarily compromise your performance! I would highly recommend trekking or stair-climbing as a side activity for runners because it trains your physique and mental endurance as well!

With that, a salute to all trail and ultramarathoners! 🙂

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Preview of July Races in Singapore

July is a busy and exciting month for the Singapore running community – the largest night race of the year will be happening this month, along with multiple races having the same race dates. It is no surprise to see an increasing number of runners islandwide to prepare for these races!

Largest Night Marathon in Asia

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The nation’s favourite night race – OSIM Sundown Marathon 2015 is happening on 4 July 2015, and is flagged off from F1 Pit Building. With the addition of a new 5km category to the 3 race categories of 10km, half and full marathon, participants can expect a whole night of fun, challenging of limits and running as a nation.

JustRunLah! is the official partner for this prestigious event. Be sure to put on your best smile and running posture as our photographers will be covering for this race!

Double Races on 12th July 2015

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The Pocari Sweat Run 2015 will be taking place at Kallang Practice Track on 12 July 2015, at 6:30am. There are 2 race categories of 10km and 5km and participants can stand a chance to win a trip to Japan from the exciting lucky draws on race day!
At evening 5pm, Pair-a-thon 2015 will be flagged off at East Coast Park, with interesting and new race categories of 1 km (Blind) / 1 km (Pair) / 600 m (Pair) / 400 m (Three-legged). All race categories require teamwork and coordination among participants to complete. There will also be a carnival together with a 2-hour performance set with line-up from rising YouTube stars!

First full-fledged Ekiden relay race in Singapore

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The Mizuno Ekiden Singapore 2015 will be taking place on 18 July 2015, with its race village located at Gardens By The Bay. This event aims to deliver an experience that focuses on Japanese values such as team work, performance and perseverance. Teams of four runners (of same or mixed gender) compete in a relay race over the same race course before finishing at a Japanese-themed Matsuri Festival race village.

The Only Kayak-And-Run Biathlon in Singapore

Photo credits: Legs & Paddles

Organized by NUS Canoeing Club, Legs & Paddles 2015 will be taking place on 19 July 2015 from the Marina Barrage. This unique event is aimed to promote an active and healthy lifestyle through the combination of land and water sports – running and kayaking.

Double Races and One Walk on 25th July 2015

singapore-int-triathlon-2015

The Singapore International Triathlon 2015 on 25 July 2015 will be taking place at East Coast Park from 6am onwards. With 8 multi-sport categories of swimming, running and biking, participants of all age are in for a day of mega fun and splashing good time! Participants should also be delighted to know that the bike routes are flat, run courses are shaded and swim course well-marked. JustRunLah is also the official running portal for this event.

MSIG-singapore-trail-2015
MSIG Singapore Action Asia 50 is a trail running race with race distances of 50km, 21km and 10km. Participants will start and finish the race from Queen’s Crescent on 25 July 2015 from 5:30am onwards. The race course will be a flat, fast urban trail race through the heart of Singapore. The race comes with its own unique challenges such as the searing heat and stifling humidity that make each distance a test of mental and physical endurance.

Flagged off from Jurong East Sports Centre at 8:30am, the Olympic Day Walk 2015 on 25 July 2015 coincides with the worldwide celebrations of the Olympic Day. This year’s Olympic Day Walk will comprise of Olympic Sports related try-outs and carnival activities. In addition, Jurong East Sports Centre’s Active SG Carnival will be held concurrently at the sports centre – there will be lots of fun activities and fringe games at the swimming pool area too!

Triple Races on 26th July 2015

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As part of the Tri-Factor Series, the Tri-Factor Run 2015 is taking place at Gardens by the Bay East (Next to Marina Bay Golf Course) on 26 July 2015 from 5:30am, with 4 race distances of 24km, 12km, 5km and 1 km. Participants keen on trying out the remaining Tri-factor series can sign up for Tri-Factor bike and Tri-factor triathlon which will be happening on 28th July 2015 and 23rd August 2015 respectively.

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Singapore’s first all-women’s run, Shape Run 2015 is back for the 10th year and it will be held at Kallang Practice Track from 6am onwards on 26 July 2015. This year, a new category of 15km has been added to the other categories of 10km, 5km and 1.8km. Shape Singapore is the country’s leading active lifestyle guide for women, with helpful and interesting wellness and fitness reads. JustRunLah! is the official running portal for this event.

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Happening at Jurong East Central, 2pm is the Urban Wayfinder that features a sports orienteering race. Sports orienteering is a unique combination of both physical running abilities as well as a test of map reading and decision making capabilities. There are 3 race categories of classic 10km, sprint 6km and group 3km.

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The 11 Most Irritating Things To Happen Before A Race

Trying to get to the venue on time:

1. Traffic jam.

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2. No parking lot.

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3. Looking for a place to park legally.

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Entering the starting pen…

4. Long queues at portable toilets.

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5. Long queues at bag deposit area.

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6. No toilet papers! (Possibly the worst out of the 12 listed?)

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7. Forgot to bring race bib, denied entry.

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Last minute realisations:

8. Forgot to bring your watch or mp3 player.

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9. Forgot to bring your nutrition needs.

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10. Forgot to apply Vaseline on a hot day! Here comes abrasion…

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11. Battery dying! No more music or proper pacing!

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Enjoy your race 🙂

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June 2015 Race Highlights

The month of June was a huge and important month for the Singapore sports community as our nation hosted the 28th SEA Games 2015. Our national athletes have done us proud in displaying excellent sportsmanship and fighting spirits, with a total of 259 medals attained by Team Singapore! With the spirit of athleticism at its peak in the month of June, here are the highlights of races organised in the month.

Nila Run 2015

Photo credits: SEA Games 2015

Organised in conjunction with the 28th SEA Games, The Nila Run 2015 on June 7th 2015 gave participants a lifetime opportunity to step foot on the same race route used by the SEA Games Marathon for 10 kilometres after the official flag-off of the elite event. Participants of the non-competitive 10km run experienced the unfortunate morning downpour, which left many drenched and roads became slippery and wet. The race fared a mediocre 2.7/5 rating, with its pre-race logistics and runners entitlements being most satisfactory. Perhaps it was the unpredictable wet weather that results in low scores for amenties and race day expo and activities. However, the determined and resilient spirit of Nila participants running in the rain and completing the race was inspiring and heart-warming. Well done to all Nila Runners!

PCCW Global Charity Run 2015

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The PCCW Global Charity Run 2015 took place on June 3rd 2015 at Gardens By The Bay, with the Singapore Cancer Society being their beneficiary of the race. This 5km race event achieved and excellent score of 4.6/5, faring well in most areas of a race event including pre-race logistics, hydration and route planning. Race organisers can take into consideration of including more race day activities to improve the runners’ experience.

Mileage Father’s Day Run 2015

Photo Credits: Mileage Runner
Photo Credits: Mileage Runner

The Mileage Father’s Day Run 2015 was organised on June 21st 2015 at Pasir Ris park, as part of a Father’s Day activity. It was also a charity event where all profits went to affected victims of Nepal earthquake. This meaningful event scored a 3.2/5 score, with pre-race logistics and route planning being the most satisfactory. Participants felt that race day expo and activities as well as amenities could be improved to make the event more fun and engaging since it is a family-targeted event.

The No Frills Run 2015

Photo Credits: Eu Gene
Photo Credits: Eu Gene

The No Frills Run 2015 took place on June 7th 2015 at Sengkang Riverside Park, with 2 race categories of 10km and 5km that aims to provide runners an affordable, simple and enjoyable race experience. This race event scored a commendable 3.5/5 rating, where it scored best at route planning, hydration and pre-race logistics. The two areas that were rated low are runners’ entitlement and race day expo.
Being a race event that promises safety and all essential aspects of a race in order to retain the affordable registration rate, it is reasonable for runners’ entitlements and race day expo to be kept simple and cost-friendly. As such, the No Frills Run 2015 is a success in itself for achieving what it promised to runners.

The Great Relay Singapore 2015

Photo credits: TGRS 2015
Photo credits: TGRS 2015

The Great Relay Singapore 2015 was organised on June 13th 2015 at Dairy Farm, where the new and trending race concept of Relay racing is introduced to participants with 2 race distances of 50km and 100km. Teams consisted of 2, 4 or 6 runners and the team with the shortest accumulated timing wins. Participants of this event not only enjoyed the sights and sounds of the rather unexplored area of Dairy Farm running routes, but also put their teamwork and endurance to the test. Despite the heat and long distance to cover, participants enjoyed themselves in this unique trail relay running concept, which is expected to be increasingly popular in the Singapore running community.

The Salomon MR25 Cross-country Marathon 2015

The Salomon MR25 Cross-country Marathon 2015 took place on June 28th 2015, at Singapore’s favourite running spots, the MacRitchie Reservoir. Voted as the 2014 Best X-Country Marathon in Singapore by JustRunLah!, it did not disappoint this year as the race gained positive feedbacks regarding its sufficient hydration, route planning and pre-race logistics. The race was carried as per prior years and such consistency in race organisation is definitely one of the reasons runners return to the same race year by year to push their limits and achieve new goals.

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