Running Then and Now

Runners today take longer to complete a 10K training run than 20 years before. If you are finding this hard to believe, let us explain.

Running in the 20th Century

Remember a time when running was such a simple activity? All we had to do was muster the motivation to lace up some sneakers and get out the front door. Pre-run activities included remembering to drink water, and some simple stretching for warm-ups. On days when we were feeling super diligent, we might have even slapped on some sunscreen.

We’d then proceed to run.

Our top priority after a hard workout was to rehydrate. The socially-conscious among us would courteously use some deodorant, because we wanted to keep our friends and avoid making enemies at the office.

Total prep time: 10 minutes

Total run time: 50 minutes

Total workout time: 1 hour

Running in the 21st Century

Fast forward twenty years, and running is a whole different story. Most of us are dressed up like Christmas trees, with a variety of gadgets and accessories. Technology has not only improved our running shoes, it has also gifted us with a music library in our pockets so we can no longer decide between K-Pop or R&B, running apps or watches to not only time our splits but also to track our running route and, you know, find our way back with the map function just in case we get lost in our neighbourhood park.

Best of all, look at how far mobile phones have come! Our smartphones today don’t just beep in monotone to inform us of an incoming SMS, they’re mini computers that do everything, especially and most importantly, helping us capture the most critical moments of our daily lives – our mid-run action shots – in high quality images with a 10 megapixel built-in camera.

After all, how else will our grandchildren believe that once upon a time, Ah Gong was such a suave chick magnet?

Of course, trying to find a flattering angle while running is not easy, especially with all the equipment jangling on our bodies. But hey, victory only goes to those who persevere, so 27 photos is a sure sign of our progress as runners.

A workout is incomplete until we’ve plugged our data into the computer, analysed our performance, and share our glorious results on all our social media platforms. We get bonus points for the run if we manage to score one Like within the next 24 hours.

Total prep time: 20 minutes

Total run time: 1 hour (must slow down or else your photos will be blurry)

Total workout time: 1h 20 minutes

Next time your boss asks why you’re back late from your lunch break, simply explain that a healthy workforce is an asset to the company, and diligent running requires an investment of time.

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Win a double slot for Sundown Marathon 2015

Asia’s largest night marathon is back!

The OSIM Sundown Marathon is expecting registration numbers to reach 30,000 for the third straight year in 2015, making it Asia’s largest night marathon once again.

The Sundown Marathon returns this year on 4 July 2015 at the F1 Pit Building. With the four running categories this year – 5K Fun Run, 10K, Half Marathon and Marathon – to choose from, as well as a food and beverage village and VIP packages, it promises to be a spectacular night jam-packed with activities for all.

Win a double slot!

The contest has ended. Thanks for taking part!

Contest ends on 20th May, 23:59pm.

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Wonder what the extra holes on your running shoes are for?

This tip from Illumiseen is great! Great for people with narrower feet, for people who bought slightly bigger shoes and also for people do trail running.

I am going to do my first ever trail running race with Real Run 2015 this Sunday! Hopefully this shoelace trick can help to prevent any blisters and also to prevent all the irritating sand from going into my shoes.

-runforfun.justrunlah-

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Phuket – A Runner’s Playground

Between the cheap shopping and bargain hunting, gastronomical delights, a robust nightlife, and endless cocktails on the beach, Phuket has earned a reputation as a prime holiday destination for indulgence. However, holiday-makers don’t necessarily need to take the hedonistic route, as Phuket also offers a wealth of sporting activities, many of which are fun and challenging, while bringing you close to nature, so you can have a fit and active holiday.

Run

laguna phuket marathonThinking about your next running or racing holiday destination? Here’s why you should put Phuket right on top of your list.

The Laguna Phuket Triathlon is considered Southeast Asia’s premier triathlon event with one of the most challenging and spectacular bike and run courses on the triathlon calendar. The 21st edition of the event will be held on 22 November 2015, and will again feature an age group competition, the corporate team relay and a 6Km Fun Run. Distance: 1.8K swim – 55K bike – 12K run

Held this year on 29 November 2015 Challenge Laguna Phuket is the culmination point of the 10-day Challenge Tri-Fest that also features the Laguna Phuket Triathlon. Distance: 1.9K swim – 90K bike – 21K run

Of course for runners, it always comes back to the legendary 42.195km challenge, and this year, the Laguna Phuket International Marathon expects to draw 7000 international runners to its 10th edition. The AIMS-certified course is incredibly scenic, offers generous cut-off times, and hydration points at every 2.5km. The pre-race Pasta Party and Post-Race BBQ Farewell Party make the entire event an unforgettable experience!

Play

Sports and adventure lovers will be spoilt for choice in Phuket, with a wide variety of activities to participate in. Show off your skills, or try something new!

Watersports

With its beautiful marine wildlife, the clear and calm and warm tropical waters of the Andaman Sea are perfect for snorkelling. Snorkelling can be done year-round in Phuket, but the best time of year is November-April, when the is most calm. During the May-October low season, the undertow can become dangerously strong along the west coast. With water temperatures at 27-28°C snorkellers don’t need to wear wetsuits. Snorkelling gear can be purchased, or rented for the day at one of the many shops around the island.

Phuket is rated amongst the top 10 diving destinations in the world. Diving day trips from Phuket to Phi Phi Island and the Racha Islands operate throughout the year and are suitable for all levels. Visit sites like the King Cruiser wreck close to Anemone Reef, and the exciting diving at Shark Point. Master divers can consider Similan and Surin Islands in the Andaman Sea.

Phuket’s West Coast is the best place for surfing in Thailand. There are three main annual surf contests in Phuket. The Phuket Surfing Contest is held at Kata Beach, and has been running for the past seven years, while Kalim Beach hosts the Kalim Surf Contest and Kamala Beach hosts the Go Surfing Contest. The latter two are local competitions. These three beaches, alongside Surin Beach and Nai Harn Beach, make up the five top surf spots in Phuket.

Woman snorkeling in front of small thailand island-iStock_000014822643Large

Exploring

Elephant trekking is a popular activity in Phuket. Some concerns had been raised regarding the welfare of the animals, but
under the supervision and control of the Asian Elephant Foundation of Thailand, most Phuket elephant camps take good care of their animals today.  A large majority of the elephants used for trekking in Phuket are female, with a gentler and more stable temperament than males. While all of these Discovery, Nature, Trekking or Explorer tours feature elephants, they differ in other activities. Some include visits to plantations, bamboo rafting or canoeing, visits to a Monkey Cave Temple and the Tsunami Museum, or cooking demonstrations.

Small group tours on ATV allow you to explore Phuket without the crowds. Plunge into the countryside along natural tracks and paths through rubber plantations, forests and rivers; meet the local forest workers, learn about the environment and discover local plants you never knew existed in this unspoiled environment.

Prefer a more eco-friendly method? Half and full-day bike tours mix paved and dirt road surfaces, taking you through small market towns, plantations and rice paddies, past places of worship and fishing villages, and through areas of natural jungle rich in plant life and fauna. The distances covered are not excessive, and riders are often followed by support vehicles to board when they get tired, so anyone with a reasonable level of fitness will be able to enjoy this cycling tour.

elephant_trekking_Éclusette
Image credit: Wikimedia Commons, Éclusette

Traditional sports

Witness a dramatic round of Thailand’s national sport, of which origins are claimed to stretch back to the wars with the Burmese during the 15th century. Although it’s still a violent contact sport, many changes initiated to make Muay Thai safer, reducing the incidence of death and injury. Muay Thai courses offered by Tiger Muay Thai & Mixed Martial Arts Camp are broken down into group classes which run twice a day and beginner, intermediate, advanced and professional fighter invite-only classes.

If you have the time to go farther afield, just a few hours away from Phuket are some of the most challenging and beautiful rock climbing sites in the world, attracting both novice and hard core climbers. Most of the action is on the towering limestone rocks in the headland between Tham Phra Nang (Phra Nang Cave Beach) and Railay East beach in Krabi.

Phuket offers six golf courses, all designed to exploit the island’s tropical climate and unique topography. The beautiful landscaped courses, which make use of the local abundance of water and trees to full effect, frequently draw international golfers. High standards ensure that the greens are green and the holes are challenging enough to stretch new and experienced players alike. Some of the courses have been used for international competitions and world championships. People looking for a unique mini golf experience can check out the 18-hole miniature classic golf course at Phuket Adventure Mini Golf in Bangtao. Equipment is included in fees, but you are welcome to bring along your own favourite putter too.

Image credit: Wikimedia commons, Dmitri Markine
Image credit: Wikimedia commons, Dmitri Markine

Extreme

Thrill-seekers needing an adrenaline fix can jump 50 metres over the green-blue water of the Jungle Lagoon at the Jungle Bungy Jump in Kathu. Set over a picturesque pond, formerly an old tin mining site, it is now a safe location for experiencing big-time thrills. The jump site is the only licensed one in Thailand, and the only insured site in Asia.

Flying Hanuman offers a chance to discover Phuket’s rainforest canopy from an aerial perspective as you enjoy the sensation of“flying” 40 metres above a jungle on ziplines. Eco-friendly and well executed, it is extremely safe. The safety carabineer and lanyard are attached to the safety lines on each platform and act as a backup attachment when on the ziplines, which can hold multiple tonnes of force and are checked regularly for signs of wear and tear. All platforms are made of wood and are supported by industrial-strength cables, and each group (even if you’re only one guest) will have a minimum of two safety guides with them.

Paramotoring is one of the safest forms of flights. Sky Club Asia is operated by serious and professional enthusiasts who have long experience in flying with paramotors. Most of them started with paragliding before adding the engine and propeller, offering them more opportunity to explore. No time to learn, or inclination to fly solo? Try a tandem flight! The equipment from top-notch German brands are perfectly maintained, and before each flight, all security issues are double-checked by the pilot/instructor, who verifies each retention strap, carabineer and instrument.

Image credit: Sky Club Asia
Image credit: Sky Club Asia

Theme Parks

Located in a manmade freshwater lake, Phuket Wake Park near Kathu Waterfall offers seven play obstacles and exotic views of the surrounding trees and hills to beginners and expert wakeboarders. The cable speeds start at 28kph and participants are closely supervised. Wakeboards, gloves, life vests, and helmets can be rented while free basic lessons are provided by professional instructors.

One for the kids, Splash Jungle Waterpark at Mai Kao Beach offers a great day out on exciting water slides, rides and more all in one themed water park. With short and fast queues, adequate facilities such as the Kids Aquarium, Kids Slide Pool and multiple water slides of varying heights and speeds for the little ones at Splash Jungle, free entry for children under five, this is a must-do for families.

Image credit: travelfish.org
Image credit: travelfish.org

Eat and Relax

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Of course, no holiday in Phuket is complete without a spa visit, and a feast of local delights.

After all the excitement of running, racing, and various sporting activities, nothing hits the spot better than a much-deserved session of Thai massage for some relaxation and rejuvenation. Feel the knots and tension melt away at the expert hands of massage therapists. More than just a beauty treatment, the traditional concept of spa therapy focuses on addressing ailments through touch, meditation, and herbal remedies and ultimately restoring physical and mental well-being.

You would have undoubtedly worked up an appetite running around, and Phuket offers plenty in the way of gastronomy. The perfect moment to indulge in local specialties of fresh fruit, seafood, curries and salads, and coconut-based dishes, let your body be nourished and your palate tantalised. From street vendors offering Thai fare, to your hotel lobby restaurant boasting international cuisines, dining is cheap and accessible in Phuket.

So what are you waiting for? AirAsia flies direct to Phuket daily from Singapore. Upgrade your travel and pre-book Premium seats that offer extra leg-room for your comfort. From as low as SGD 5, you can also pre-book and enjoy specially curated delicious Thai cuisine in the air, such as Green Curry, Mango Sticky Rice and Basil Chicken. Travel in comfort with AirAsia to Phuket for a veritable sports-filled holiday experience. Visit airasia.com for low fares now!

JalanAlor

This article is sponsored by AirAsia.
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Shape Run 2015 returns for the 10th year with new categories

Ladies, ready – set – go!

As the first all-women race in Singapore, Shape Run, organised by SPH Magazines Pte Ltd (SPH Magazines), is a highly anticipated event with a loyal following. Over 12,000 runners will be expected at this year’s event. For its tenth edition, Shape Run 2015 promises to be bigger and better than ever.

The usual 5km and 10km races aside, Shape Run 2015 will be introducing two new elements – a competitive 15km category for women who want to go the distance, and a 1.8km Family Fun Run for families comprising two to four members. This means that Daddy can now join in the fun too!

shaperun20142

In the lead-up to the run, Shape will organise three training runs led by Shape pacers. Designed to help participants improve their running technique and race performance, these training sessions are free and open to all who sign up.

A three-day Shape Run Carnival will be held at Raffles City Shopping Centre from July 3 to 5, 11am to 8.30pm. Participants will collect their race packs, and get to enjoy exclusive deals on an array of fitness and wellness products and services offered by the event’s partners and exhibitors.

Shape Run 2015 will be held at Kallang Practice Track beside the Singapore Sports Hub on July 26 at 6am. At the end of the run, participants will be awarded a Finisher’s tank top (for 1.8km fun run, only the primary female participant will receive this) and a Finisher’s medal after the run. Runners will also enjoy special rates when subscribing to the print and/or digital editions of Shape magazine.

Registration for the Shape Run 2015 is now open, so snag your slot at an Early Bird rate before 31 May 2015. Runners who have participated in previous editions (2012-2014) and print subscribers of Shape Magazine can also enjoy special registration rates.

shaperun2014

To register for the Shape Run 2015, click here. More exciting updates will be announced leading up to the Shape Run 2015, with details to be posted on www.shape.com.sg/shaperun and here on JustRunLah!.

JustRunLah! is happy to be the Official Running Portal of Shape Run 2015!

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Triathlon For Beginners: Hints and Tips

Our "make shift" transition area for practice

I consider myself an amateur triathlete. I have taken part in a few Sprint triathlons (750m swim, 20km bike, 5km run) but have never done the Olympic distance (1500m swim, 40km bike, 10km run) before. This year, I decided to sign up for my first standard triathlon to challenge myself further.

MetaSport's lead coach Matte sharing useful tips with us
MetaSport’s lead coach Matte sharing useful tips with us

So, to up my game, I dragged myself out of bed today on a Saturday morning to attend the Triathlon Training Clinic conducted by MetaSport. We met at 7.45am at East Coast Park where coaches – Matthe and Nic shared tips on race practice with transition set up, swim, bike and run skills development, pacing and racing tips and tricks. After about 40 minutes of theory, we moved to the exciting part which was the hands-on practice. We practiced transitions from swim to bike, and bike to run. The session ended with a mini-triathlon session where we went through all three disciplines.

What was most useful for me at this clinic were the tips shared to shave off transition times after the swim and cycle leg. I have always been slow during transitions. Some of us use transition times to catch our breath, others grab a drink and snack, but transition times are included in our overall race times and are critical if we want to perform better in a triathlon.

Here are some tips that I picked up at the session:

Conditioning

• Train sufficiently prior to race date. A week before the race date is time to tone down the intensity level but we should still continue with exercise.
• For those who have not swum in open water before, it would be good to try it out at least once.

Race attire and equipment

• Always prepare your race attire and equipment in advance. Start your own triathlon checklist and modify it along the way depending on weather, race regulations and terrain. Compulsory items include a Triathlon suit (or what you would race in), goggles (anti-fog and mirrored preferred especially in sunny weather), towel (to dry off and wipe of sand), bottle of water to rinse off sand/dirt and another to hydrate yourself, race belt, cycling/tri/running shoes, bike, helmet, sun block, sunglasses and a snack/power gel for that extra boost.
• Remember not to wear anything new (race attire, shoes etc) just before or during a race to prevent unnecessary chaffing.
• Ensure you are packed the night before and always pump your bike tyres before you leave home.

Diet and nutrition

• You should start hydrating two days before a race and avoid alcohol and coffee the day before a race as it can be dehydrating.
• Do eat breakfast at least 2 hours before the race. Carbs are important but avoid greasy food. Find out what sits well with your tummy and try not to have anything new to prevent frequent runs to the loo!
• Electrolytes are necessary for longer races so do keep some gel bars and sports drinks handy to replenish minerals lost.
• Contrary to what some say, there is actually no need to carbo load if you are just doing the Sprint distance or less.

Race Day

• Arrive at least one hour before the race start so that you have sufficient time to do your body marking, warm-ups (20mins before race starts) and visiting the toilet.
• Stop drinking 15 minutes before the race starts and ensure you visit the toilet!

Race Transition

• Pay attention and remember where your transition spot is relative to the entrance/exits of the transition area.
• Neatly display your items and keep to your small area.
• Place items like towels within easy reach, open up your sunglasses so you can easily place them on, roll open and leave your socks on top of your shoes rather than stuff them inside your shoes for a quicker transition.
• Mentally go through each transition phase before the race and tell yourself what you need to do so that nothing takes you by surprise later.

Our "make shift" transition area for practice
Our “make shift” transition area where we practiced laying out our gear

 

All the best for your first triathlon 🙂

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Gear Review: Oster® My Blend (by GreeneryRunner)

I like convenience as much as I like making smoothies! The two-step combo of blend and drink is super easy.  I used to make it in a tall plastic tumbler with a hand-held blender, which seemed pretty convenient.  I’d put my fruits in, add a little ice, sweeten with a little honey, a dash of milk and plain yogurt.  Blend. Drink. Perfect!

So, when I was approached to review this blender, I was very curious.  Could making a smoothie really be even more convenient?

For a fair experiment, I worked with my usual ingredients. I put the first lid on, which worked as the blender.  I turned it upside down and secure into the blender base.  It started blending as I turned to secure it; there is no on/off switch.  In no time, the mixture was all blended smoothly. Afterwards, it was as simple as removing the blender lid and swapping over to the drinking lid.  My power drink was ready to go!

Some blender blades don’t do a good job with solids, but the Oster MyBlend blade handled ice well, crushing it perfectly ; I made my smoothie with just enough ice for a refreshing drink, and the result was a smooth drink with no lumps or chunks. Of course, I also added milk, needed to keep a liquid consistency.

The Oster MyBlend is very light and sleek.  I had no trouble finding space for it in my cluttered kitchen, and it was easy to move it around to a convenient power point.  The bottle and lids are light and handy, making them easy to wash and store.  Best of all, it comes in my favourite colour, pink! What else could I ask for? <3

Oster® My Blend® blender comes in 4 unique colours. 
blender
Click here to get yours and benefit from the launch promotion – a free additional bottle!

 

Sponsored by MassMark
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Runner Snapshot: Rebecca Johnson of F1 Runners

rebecca f1This week, JustRunLah! introduces runner Rebecca Johnson, member of the Mizuno F1 Running Club. Rebecca, had quite a bad fall 200m before the finishing line on Saturday night but still manage to win the 2nd place at 12km Energizer Night Race Singapore 2015. This was her 6th running race, and 3rd after having kids, so she was pleasantly surprised!

In this short interview, Rebecca shares with JustRunLah! what inspired her to start running, some running motivation for mothers, and her tips for running success.

JRL: How will you introduce yourself to Singapore running community?

RJ: My name is Rebecca but most people call me Becky. I am almost 37 years old and a mother of two wonderful girls Poppy and Zara. I am Eurasian (half Chinese and half English) and was born in Singapore. I grew up and went to school in Singapore and Hong Kong and then went to university in the UK. I previously worked in banking and then for a UK charity supporting disadvantaged young people, raising funds to help them get back into education, training or employment. I have been back in South East Asia now for almost 6 years, firstly in KL and then Singapore and am currently a full-time mum.

JRL: What inspired you to start running?

RJ: I first started running with my husband (who has done several marathons and 3 ironman races) but I could only run a couple of km before I would give up. I played a lot of netball and went to the gym but was not running fit. I then signed up for a few charity races and that inspired me to run and try to increase my distances.

JRL: You are a mother of two beautiful children. How do you fit training into such a busy life?

RJ: As a mum, your children always come first and it is really difficult to fit time or find the energy to train. I will either train at night when they are asleep or when they are pre-school (after I drop them off at school) or at the weekends I get up early before they wake up.  Sometimes on the weekend if we haven’t managed to fit enough runs in, my husband and I will take turns to run at lunchtime when they have their lunchtime naps!

JRL: Please share with JustRunLah!’s readers, what in your opinion is the most important factor for anybody trying to cultivate a running habit?

 RJ: A positive attitude and determination! You need to believe that you can do it, enjoy it and make it fun and keep GOING! No pain….no gain!!

 JRL: A sentence of encouragement for all running mummies out there?

 RJ: It’s really easy as a mum to put everyone else before yourself, especially your children (whom you love dearly) but it’s really important to set aside time to do something for yourself. Something that makes you feel good about yourself, and that you enjoy! Anyone can be a good runner – that’s what my hubby keeps telling me – you just have to TRAIN, have a positive attitude, determination and a good team behind you! Join a running club, set short-term and long-term goals, sign up for some races to keep motivated and get out running.

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JRL: Anybody you wish to thank for your journey thus far?

RJ: I would really like to say a big thank you to Lexxus and the Mizuno F1 runners! I have only been a member for 3 months and it has been an amazing experience. My running has dramatically improved; I am faster, stronger and fitter than I have ever been. Lexxus is an inspiring, extremely positive and very knowledgeable coach. He very quickly spotted ways to improve my posture and technique and always seems to know just how hard to work you!! He runs such a wide variety of sessions at different times in the week that I am always able to make something in the week and is always on the other end of the phone when I have questions!

I would also like to thank the F1 team who are the nicest, most friendly and talented group of people. It’s a very special team which I am really proud to be a member of. Last of all, I would like to thank my lovely hubby who believes that I have a lot of potential and is always telling me that I can run faster. His last words before the race were “Don’t hold back….go all out!”

JRL: Please finish this sentence. Running has made me…

RJ: A happier, healthier and fitter person! What more can one ask for!

Congratulations on your performance, Becky! Keep on running!

Did you know? Joining a running club is one of the best ways to maintain your motivation, and improve your running performance. To learn more about Mizuno F1 Runners, click here.

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Sydney: A Marathon over the Bridge

Blackmores Sydney Running Festival

The Blackmores Sydney Running Festival is Australia’s largest and most prestigious running event. Last year, the event drew over 34,000 participants, including more than 2,500 international runners from 57 countries, and 2,000 interstate contestants.  For its 15th edition this year, the IAAF Gold Label certified race will be happening on 20 September 2015.

First held in 2001 as a legacy of the 2000 Summer Olympics, the marathon distance of the Sydney Running Festival followed the same course as the marathon during the 2000 Summer Olympics held in Sydney. The organisers have modified the route slightly in 2010, resulting in “a faster, more scenic and spectator friendly course”, which was claimed to be well-received.

harborbridgeoperahouse

There are 4 categories to choose from in the Blackmores Sydney Running Festival: the full and half marathon, and the shorter Bridge Run (9km) and Family Fun Run (3.9km). All races start at Milson’s Point, and runners get to enjoy a spectacular view while crossing the Harbor Bridge. The shorter distance runs end at the Royal Botanic Gardens, while the half and full marathon finish at the famous Sydney Opera House – one of the 20th century’s most distinctive buildings, world-famous performing arts centre and a UNESCO World Heritage Site.

Sydney_Marathon_map

En route, runners of the marathon will pass through the northern end of the CBD, through Hyde Park, out to Moore Park and around Centennial Park.  The course then returns to the CBD, through The Rocks, along Hickson Road and out to Darling Harbour, then back to Circular Quay and along the Harbour Foreshore before finishing at the Sydney Opera House.

A highly attractive race to both amateurs and elites alike, the September date falls in the Australian spring, when the temperatures are cool and comfortable (high of 25⁰C, low of 10⁰C), suitable for racing the flat course. The cut-off times are 6 hours for the full marathon, 2 hours 45 minutes for the half marathon, and no time limit for the Bridge Run and Family Fun Run.

Runners will enjoy the well-organised logistics of the race. Road closures during the event ensure runners can safely take to the roads, with distance markers set at every kilometer to help with proper pacing. There are 16 hydration points for the full marathon, of which 8 provide sports drinks, and 4 with GU. Runners also enjoy post-race free public transport on trains, buses and ferry upon presentation of bib.

Running aside, runners can look forward to the three-day pre-race ASICS Event Expo, for race pack collection and baggage drop-off, as well as the post-race Blackmores Recovery Village, where food, drinks and giveaways await, live bands providing entertainment, activities for children and grown-ups alike, and runners can receive free massages, with priority given to marathoners of course!

Sydney

Sydney, the capital city of New South Wales, is a vibrant multi-cultural city, and home to Australia’s largest Aboriginal population.

With its colonial-style architecture, art galleries, and museums, Sydney offers endless options to the culture vultures. Film festivals, performing arts theatres, musical orchestras and live stand-up spectacles cater to a variety of artistic preferences.

Runners at The Domain.

Nature lovers will appreciate the fifteen parks around Sydney, including Hyde Park, The Domain and the Royal Botanic Gardens within the inner suburbs. Sydney is also home to literally hundreds of beaches, including the iconic Bondi, Coogee, Manly and Cronulla, all popular spots for surfing, dining, or simply people-watching.

Foodies will love exploring the night markets and cafes for cheap and tasty eats, knocking back a craft brew or a cocktail in one of the numerous pubs and bars, or the weekend markets, cafes and bistros that offer up a chic brunch or high-tea experience. Sydney is also home to several internationally renowned gourmet dining restaurants like Momofuku Seiobo, Quay, Sepia and Rockpool.

Run in Sydney with CTC Travel

Focus on scoring your PB, and let CTC Travel take care of the rest.

The Run Package offers return flights to Sydney on Scoot, with 3 nights at the Holiday Inn Darling Harbor, breakfast included. It also includes registration to the Blackmores Sydney Running Festival, and airport transfers will include a stop at the Expo for race pack collection. You will also enjoy a welcome dinner and transfer to starting line on race day for half and full marathon runners. Leading up to your trip, the Run Package also includes workshops, advisory, a 6-week training programme and pre-departure and race briefing.

So what are you waiting for? Sign up for the Run Package with CTC Travel, and take in the sights of Sydney while running the Olympics marathon race route.

Commonwealth Travel Service Corporation Pte Ltd
133 New Bridge Road
#03-03 to 06 Chinatown Point S(059413)
Free n Easy Travel Centre
6216 3456
enquiry@ctc.com.sg
www.ctc.com.sg

ctc

 

This post is sponsored by CTC Travel.
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3 Tips to Help You Prepare for a Night Race

If you’ve never participated in a night race before, it may be easy to dismiss night racing as little more than “just like racing in the morning, but later in the day”. True, and not true. Here are three tips to help ensure your first night race experience to be a good one.

#1 Run at night (duh)

To some, it sounds like a complete no-brainer, while to others, it sounds like unnecessary hassle.

In the darkness of the night, your environment is different, and your senses and perception shift accordingly. Get used to these changes in the comfort of a training run so on race day, you’ll be cruising. Also, our energy levels change over the course of the day, and you may find yourself struggling to hit your 10K paces that feel easy in the early morning. Conversely, you may be pleasantly surprised to discover that your 5K splits are pretty remarkable once the sun’s gone down. Point is, you’ll never know unless you’ve been running at night.

When runners hear the racing wisdom “don’t try anything new on race day”, we tend to think about habits within our scope of control, such as what clothes to wear, or re-fuelling and hydration strategies. However it also means rehearsing your race several times in anticipated racing conditions, including the time of day, and weather conditions if possible. If we can contemplate familiarisation runs to give us an advantage on race day, surely the benefit of practising at night is obvious.

#2 Modify your meals accordingly

Most of us tend to eat our largest meal of the day at dinnertime, but if you’re running a night race, chances are, you’ll want to avoid a belly full of food that may come back up mid-race.

Start your day with a solid and balanced meal at breakfast, to keep your energy levels up and glycogen levels topped off. It will also help keep you full for longer.

Reduce the size of your meals as the day progresses. Choose foods that are easy to digest, and stick to familiar foods.

Your final pre-race meal should be the same, no matter the time of the day. If you’re used to banana and kaya toast 90 minutes before a morning race, that’s what you’ll be eating before a night race. It may feel strange eating “breakfast” at night, but if you’ve been practising your nutrition and training runs at night, this shouldn’t be a shock to your system.

#3 Manage your pace

You know how it is – you toe the starting line of a race, saying “I will pace myself”. But with the buzz of the crowds and the music pumping, you’ve got adrenaline is coursing through your veins

You’d have noticed during your night training runs that running in the dark feels more difficult. Your perception is distorted by optic flow; we gauge our speed of movement in relation to the distances of objects around us. During the daytime, we look into the distance but at night, we only have closer objects to use for reference, resulting in a faster optic flow.

This leads to two outcomes, neither of which is ideal – firstly, you may feel as if you’re moving faster than you really are (sorry), and secondly, the feeling is convincingly real because a faster optic flow leads to greater perceived effort (really sorry).

To avoid crossing the finish line shocked by a poorer-than-usual performance, it’s more crucial than ever to pace yourself at the start of a race, especially for long distances where running by effort is part of the strategy, and hitting the wall is a great possibility. Start off reasonably and save the energy for a strong finish.

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A quick chat with F1 Triathletes embarking Ironman 70.3 Vietnam

This Sunday, four F1 Runners take on IRONMAN 70.3 Vietnam. Vietnam’s third-largest city, Danang, is a bucket-list destination for travelers. While F1 Runners is certainly best known for its fast runners, the team has produced some outstanding triathletes too. As Derrick Chee, Alan Chiang, Ginni Chan and Joanne Mak make their way to the airport, we catch up with them to chat a little about their journey from runners to triathletes.

JRL: A hubby who shares your passion. Is it all about swim, bike, run during the weekends?

Ginni: Yeah! We wake up much earlier on weekends as compared to weekdays, go for morning training and head home to do our household chores/rest before heading out in the late afternoon/evenings for dinner with our family or friends. It is a blessing that we both share the same passion, as we can train together and there is a common understanding. To us, training = dating. HAHA

JRL: What is your mantra when the going gets tough in a race?

Ginni: “You are strong, it is all mind over body!” I will keep this running in my head telling me that I am strong and yes, I can complete it. When I am tired, I tell myself that i can’t let my effort go to waste and the faster I complete, the more time I get to rest. Sometimes, I will also think about what I want to eat after the race, [it serves as] some sort of motivation.

JRL: In your opinion, what is the biggest difference between a marathon and an Ironman?

Alan: To me, the main difference would have to be the number of sports involved. An Ironman involves three disciplines: swim, bike and run, while marathon only focuses on running. But then again, both sports require one to possess strength and endurance. For an Ironman, training for strength and endurance does not stop at running only, but also for swimming and cycling. In this case, we have to train almost everyday with different disciplines. To be honest, this sport takes up quite a bit of time – considering there are three disciplines to master. I am really glad to have my wife sharing the same passion, coaches Lexxus and David for the advice on running and swimming respectively, and for my triathlon buddies for the numerous group riding and brick sessions. Having a go at an Ironman has been made it easier and fun at the same time!

JRL: Who has been your source of inspiration?

Alan: My biggest source of inspiration has to be my wife. She inspired me to take up the sport of triathlon when I was still studying in Perth. I saw a couple of her photos, in which she mentioned that she completed her first mini-distance triathlon, and she loved it. Back then, I had not even started triathlon. Her joy and happiness encompassed me to kick-start the sport of triathlon. When I returned to Singapore, I signed up for my first triathlon in 2010, and I have not taken a step back since. What’s more, our wedding proposal was held at the finish line of a triathlon back in January 2013.

JRL: A sentence of encouragement for all running mummies out there?

Joanne: I would say if running or triathlon is your passion, press on and pursue your dream. You only live once. Juggling work, family and training is tough and your family members may not understand, especially if they possess very traditional mindsets of where a woman’s place is (i.e. at home) but I believe we should live life without regrets. Make adjustments to your schedule to fit training in. For instance, I train in the mornings when my children are still asleep and do not indulge in naps when they are at home.

Gaining their understanding is important. whenever my 9 and 11 year old daughters ask me why I have to go out to run/cycle, I explain to them who competitive swimmers are, and that just like how they need to train regularly, I need to train regularly too, . I hope they eventually understand. Being a mother doesn’t always have to mean putting your life on hold. (Or maybe I’m just not a very good mother, but sports has been a part of my life since I was in secondary school, and it’s not possible for me to give it up.)

JRL: Please finish this sentence. Running and triathlon have made me…

Joanne: …skinnier? Haha! Both running and triathlons are such effective weight loss sports that I’m back to my primary 6 weight! But seriously, running and triathlon has expanded my world in terms of:

(1) Friends – My circle of friends has not only expanded, a few have also become my lifelong buddies. Training can sometimes be a drag and it’s not easy waking up at 5am on weekends but their company always takes the grind and pain out of training.

(2) Mind – Travelling to new countries (eg. Japan, Vietnam and Philippines this year) – triathlons has allowed a swaku like me to explore new places and gain new experiences in terms of different cultures and countries. I like to believe I have also developed a stronger sense of resilience and self-belief through running and triathlons, and my mind is set on pursuing my long buried schoolgirl dream of completing a full Ironman despite having to juggle with work, motherhood and training.

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Gloria Lau recounts the North Pole Marathon

North Pole: The Final Frontier

After completing the 7 continents, and becoming a member of The  7 Continents Marathon Club, I asked myself if I wanted to take the challenge further by running on the Arctic Ocean at the North Pole, thus qualifying for The Marathon Grand Slam Club.

The North Pole Marathon is billed as the ‘coldest marathon in the world’, with the competition seeing runners jogging through the frozen arctic floes, with 6 to 12 feet separating the runner from 12,000 feet of Arctic Ocean.

The Arctic is not the 8th continent, but a floating mass of ice.  The mass of ice is constantly moving so the race route would inevitably drift from the starting point!

The other daunting issue were the polar bears, and the threat was real.  A week after the marathon, polar bears were sighted within 20 metres of the tents at the North Pole.  This is why the organisers engage several Russian sniper guards to monitor the event each year.

Race Logistics

The process of establishing a camp at the North Pole is extensive.  In late March, after 6 months of darkness, the sun finally appears in the North Pole.  Helicopter crews and Russian paratroopers will search for a suitable ice floe at the North Pole to build the camp that will cater for the North Pole Marathon. The course is then mapped by Richard Donovan, organiser of the North Pole Marathon, and the first man ever to have done it back in 2002.  The ice floe must be robust enough for a plane to land and should be stable for a few weeks in April. Advance personnel, including a tractor driver and a tractor is dropped at the North Pole to construct a temporary runway and camp for the North Pole Marathon.

I started my journey by flying from Singapore to Frankfurt and then making a connection to Copenhagen /Oslo and Longyearbyen, which is situated on Spitzbergen Island (part of the archipelago of Svalbard) off the coast of Norway.

The competitors met at the Radisson Blu Hotel and were briefed to get ready for the flight to the North Pole.  There were 44 competitors representing 22 countries this year.

We were supposed to leave on 7 April, but were soon advised that there was a delay due to damage to the landing gear of the aircraft during landing and a replacement aircraft was arranged.

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Arriving at Base Camp

The AN-74TK-100 (Antonov) jet flew us to an international North Pole Camp called Barneo situated between 89N and 90N, drifting in the high Arctic Ocean. The Antonov would return to collect us approximately 36 – 48 hours later. The flight duration was 2½ hours each way.

The AN-74TK-100 is a converted cargo plane that is purposefully built for such conditions. An exceptional medium-sized transport aircraft, it belongs to the category of STOL aircrafts: Short Take-Off and Landing aircrafts. By design, the front of the plane is used for seating and the rear is utilised for cargo storage. Its unique design and a robust fuselage provide for a perfect performance in hostile weather conditions and shorter landing strips.

Barneo Ice Camp is the name of the temporary base camp that is put in place for the North Pole Marathon. It is a unique complex on a drifting ice floe in the Arctic Ocean in the immediate proximity of The North Pole.  The complex includes a runway and a tent camp constructed for a period of three weeks each April, where it also caters for scientists and explorers.

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Battling the Elements

I did not suspect that the weather conditions would be harsh.  As I had been to the Antarctica I imagined that the climate would be somewhat similar.  What a surprise! The Marathon began at 1215 GMT under blue skies but very cold and windy conditions.  The temperature was -37⁰C, but the wind chill factor made it feel more like -51⁰C.

Due to the poor weather conditions and limited visibility, the organizer decided that runners should do twelve laps rather than the usual eight, so that one can return to the first aid tent to warm up and replace running gear.

I had ordered a balaclava which I was to collect in Copenhagen, but that never arrived! After the first lap, I realised that I’d had the wrong shoes as my shoes and socks were soaked.  I had to return to the tent after each lap to dry my shoes and change my socks, and that was totally causing me to lose momentum.  By the third lap, I decided that this was getting me nowhere and switched to my snow boots which were stiff and heavy, but at least they kept my feet dry!

A Difficult Decision

My goggles were also fogging up so I had to discard them and use a pair of sunglasses instead.  That exposed my face and I soon developed frostbite.  By the time I’d finished 8 laps (28km), the temperature had fallen further with very poor visibility.  Several other runners were also suffering hypothermia and frostbite.  The doctor examined me and while I was only diagnosed with a slight hypothermia, he suggested that I should stop as visibility was low, weather conditions worsening and the risk of injury was high. It wasn’t much of a run anymore as the snow drift was pretty deep and -41ºc and a windchill worsened to -55ºC.

That was a very difficult call to make, and other runners suggested that I should not continue. I guess they were concerned as I was the oldest runner! I decided to let my head control my heart as I considered the risk and the consequences and regard my run as a half marathon. With this, I have thus become the first Singaporean member of the Half Marathon Grand Slam Club (Women).

This event is most definitely the most challenging due to the temperature, the course conditions, not to mention the thought of polar bears in the surrounding! (In fact  a week after the marathon, a polar bear came  within 20 meters of  the tent at the North Pole! This is the reason  several polar bear guards are engaged to monitor the event each year – bears are faster than humans.)

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The Ten Commandments for the Runner

1. Don’t compare yourself to others.

Somewhere out there, someone will always be better at something than you, but it doesn’t mean that you should not acknowledge your own efforts and accomplishments. Whether you run a kilometre in four minutes or ten minutes, a kilometre is a kilometre.

2. Don’t ever say “I am not a runner”.

Most people make this claim when they feel embarrassed about their pace, or the lack of participation in races. None of it matters. If you like running, and you run, you are a runner. If you don’t like running, but you still run, you are also a runner.

3. Don’t skimp on sleep.

You need between six to eight hours per day – more if you are training hard. The best athletes take afternoon naps. Running a sleep debt not only compromises your performance, it is also very bad for your health.

4. Remember the “rest day” and keep it holy.

The body needs rest days to rebuild from the stress of training. You get stronger and your running improves not from the act of running, but from recovery. This is called hormesis. To remain physically active on rest days, cross-train with other sports or exercises. Do some yoga. Swim. Walk the dog. Save the running for tomorrow.

5. Honor your muscles and your “aches and pains” and do not push through an injury.

It may be stubbornness, idiocy or denial, but many runners try to play the hero by running through their pain. A small problem becomes a big problem, and before you know it, you’re in the doctor’s office, being told that you have to take the next six months off. Runners are not invincible. Respect your body’s cues; sometimes, your body is smarter than you.

young male runner suffering from leg cramp on the track in the stadium

6. Don’t forget to hydrate.

Carry some water with you, or run Keep up the fluids before, during and after your runs. If you are feeling thirsty, you are probably dehydrated. If your pee is dark yellow in colour, you are most definitely dehydrated.

7. Don’t commit the sin of wearing cotton, especially on race day.

Chafing hurts, and the combination of cotton plus sweat is the worst culprit for chafing. Unless you wish to suffer nipple bleed that make look like you’ve been shot through the chest twice, invest in some lightweight running shirts with wicking fabrics and spare yourself, and everyone else, the pain.

8. Don’t ignore your shoes. Get yourself properly fitted and check for signs of wear.

A good pair of shoes will help you maintain proper running form, prevent injuries and make your running experience pleasurable. Rotate between pairs if possible, and get new ones when they are worn out.

running shoes and water

9. Don’t get stuck in a rut.

The fastest way to lose interest and motivation is to do the same thing again and again. It’s also the surest way to stall your progress. Explore new routes, and vary your running by mixing elevation, distance and pace. It will keep things interesting and help you improve.

10. Don’t covet your neighbour’s medals.

Since when was running about ribbons and pieces of plastic or metal? Just because someone else has a rack of medals doesn’t mean he/she is a better runner than you. Races these days hand out medals simply for participating. If you really want to feel rewarded for your running efforts, set a goal and treat yourself to something once you’ve reached it.

Photo credit: 123rf.com
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Sundown Marathon Thru The Years

Asia’s largest night race has been around for a good 8 years. Growing from 6,000 participants in 2008 to over 30,000 runners from all around the globe last year, OSIM Sundown Marathon 2015 is one of events that we are really looking forward to joining this year! In this video / editorial, JustRunLah! remembers some of the race’s milestones.

Timeline

2008 – Inaugural Sundown Marathon: First-ever night marathon event that brought together 6,029 nocturnal runners.

2009 – Race The Night: 10km Women race category introduced. Girl power!

2010 – Beat The Sunrise: Half the distance, double the fun: We have our first 21.1km Half Marathon race category.

2011 – Sleep Can Wait: Sundown Marathon initiates one of the largest sports/running-centric Expos in Singapore, Run Bike Swim Expo, welcoming 80,000 visitors in its inaugural year, which was later renamed to Sundown Expo in 2014.

2012 – Light Up The City: Sundown Marathon moves to the heart of the city, where a fresh dose of excitement is injected with a new route weaving through the night serenity of the Central Business District.

2013 – Show Your True Colours: Launch of Sundown With Love – an heart-warming charity initiative that encouraged runners to run for a beneficiary of their choice.

2014 – Bring On The Night: Retained our record number of almost 30,000 runners, where we hit an all-time-high percentage participation of overseas runners at 35.4%.

2015 –  A new page in our history book to be written by YOU.

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JustRunLah! is an Official Partner of OSIM Sundown Marathon 2015
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April 2015 Race Highlights

A modest month with only a handful of events which nonetheless boasted spectacular participation rates. Here’s April’s race highlights.

NTUC Income Run 350 2015, 5 Apr, F1 Pit Building

Back for the sixth year, Southeast Asia’s premier eco-run was once again a success. The 5am start did not put off the 12,000 runners who participated this year, in the name of running for a greener future. The NTUC Income Run 350 offered runners the choice of 10K or half-marathon distance, and an 800m Kids Dash. The race scored particularly well in the route planning, with runners starting at the F1 Pit Building and covering the downtown area, hydration, where water was served up in cups instead of bottles to reduce waste, and its generous runner’s entitlements which included a backpack and an exclusive Compressport running singlet.

Runners were also satisfied with pre-race logistics, which included a shuttle bus service in line with reducing the event’s carbon footprint by encouraging public transport use; amenities and race day activities also fared well. Users gave the event an overall rating of 4.4 out of 5.

The Music Run Singapore 2015, 11 Apr, Sentosa

Branding itself more as a party than a competition, the Music Run Singapore 2015 was part of a global series of Music Run events. The 5K race that happened on Palawan Beach took runners through 5 different music zones – rock, pop, retro, hip hop and dance, before finishing back at the Music Village.

Unsurprisingly, the race scored particularly well in the race day expo and activities. Route planning and amenities also ranked highly. Runners were satisfied with pre-race logistics, hydration and runners’ entitlements. Users gave the event an overall rating of 4.4 out of 5.

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MetaSprint Series Triathlon 2015, 19 Apr, Changi Beach Park

Despite a thunderstorm which caused a 45-minute delay to the event’s start, the weather calmed down soon enough and the triathletes were blessed with calm waters to start their swim in before hitting the flat bike and run routes. Cycling times were nonetheless compromised by the wet roads, with extra care required around the U-turn.

The MetaSprint Series Triathlon wrapped up the MetaSprint Series 2015, with Americans Brett Izzo and Jacky Foley winning first place in the men and women’s open. With a second-place finish in the Aquathlon by Izzo and first-place for both the Aquathlon and Duathlon by Foley, they were both crowned as the overall champions of the Series in 2015.

JP Morgan Corporate Challenge Singapore 2015, 23 Apr, Esplanade Bridge

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The 12th edition of the JP Morgan Corporate Challenge saw over 14,000 runners representing 297 companies, including big names like Starhub, Deloitte, PwC and ANZ. The event, which was sold out once again, aims to promote workplace camaraderie as colleagues bond over a common non-work goal. Through a gesture of corporate social responsibility, a portion of each registration was also donated to The Smile Mission.

The Friday evening race which took runners 5.6km from the Esplanade Bridge to the F1 Pit Building also made for a healthy alternative from the standard post-work drinks at the bar. Stuart Haynes defended his champion title with a finishing time of 17:59, while Shirley Zhang from F1 Runners scooped the women’s title at 22:15. All aspects of the event rated above average, with runners being the most satisfied with route planning and hydration. Overall, users rated the event 3.8 out of 5.

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Photo sources: Official Facebook pages of respective races.
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Race Review: Energizer Night Race 2015 [12km] (by ‘SinaiStrider’)

My first night trail. I’ve been looking forward to this one for a while, firstly I am a lot more comfortable on the trail than I have been before, so I’m always keen to get out into the jungle, secondly, it’s 12k which is a good distance for me and thirdly, I reckon I have an outside chance of a decent placing (shhhhh, dont jinx it).

My buddies Rob and Pete are also doing the 12k, and a whole bunch of mates and running acquaintances are doing the 18k, so it will be another very social evening.

I’ve gone with the Inov8 Roclite 243 tonight over the Salomon X Scream 3D.

Reasons being:

1) this is supposed to be a 100% trail race and it will be muddy, so the extra grip from the inov8’s will be important

2) the XScreams are about 80g heavier than the invo8’s, so I’ll pick the lighter shoe for racing.

A new Compressport headband to make the headtorch a little more comfortable on my head and I’m all set. Running buddies and ex NS men talk a lot about ‘hill 265’ on this course, and I’m eager to give it a rip.

 

With Rob and Pete we get to Woodlands in good time, then take a shuttle bus over to the starting area on Lorong Asrama

As we arrive the 18k is flagging off. they have 30 mins head start on us, so I reckon that means only a few will complete the first 6km loop before we go, This is great, and means I’ll have a pretty clear run. We head to the start line and I meet Kjetl, a strava buddy that I have never met ‘in the flesh’ before. we have a quick chat, I see a few other folks I know and then we’re off.

I know that pacing is key for a race like this, too quick to start or uphill and you’ll blow up, but it’s also important to get a strong start so you aren’t chasing the game. I head off in the first group with Mike Nolan from F1 who leads us out. Round the first corner and Ben and Dom (two other running buddies) turn the corner after their 6km loop. I run with them briefly, then Dom drops off with a slight injury recurrence. Ben and I run together for another few km’s, but there’s not much chatting as we’re both working quite hard. At this point I think I am in 3rd or 4th place, so my plan is to hold placing, whatever pace that requires and see what I have left after 9km.

 

It’s not long before we start to climb, first a fairly gently ascent on a fire road, then turning a corner, I hit hill 265. It’s very steep and has sections carved out in the mud. It’s not really runable, so I sort of climb, walk, shuffle up to the top with another 18km runner. It’s not too taxing and I’m at the top before I realise it.

Then there’s a seriously steep downhill section, I’m not ready to fly down just yet, in case my quads take a pounding and it impacts my position, so I go down quickly, but not stupid quick (save that for later). I’m feeling good, well clear of the nearest rivals.

I also can’t really see the torches ahead of me, so there’s not much point now in racing too hard and risking messing things up, so I maintain a decent, but not super fast pace, to consolidate my spot in the race.

Run continues like this, tough ascent, fast descent until 8kms. Then what seems to be the longest hill appears. In the past I might have struggled mentally, allowing myself to feel that the hill was too big, too long etc… but since doing Lantau, I know this hill is really very small. So I just knuckle down, focus on my breathing and chug up until I get to the top, no drama, no racing, just steady controlled pace. This works a treat and I’m on the descent before I have time to think.

It’s 9km now, so I know I’m nearing the finish. This time I properly let rip down the hill, some serious Michael Jordan air time between steps. This seems to go on for a while. it’s a lovely run in and I can hear the MC’s voice, so I know we’re close.

I turn the corner and I can see the finish line about 400m ahead. I pick up the pace for a final charge and run through the tape (love doing that) in 55 mins. Lexus Tan from F1 is at the finish, he rushes up to me to tell me I am 3rd and therefore in the prizes! Wow.

I’m buzzing now, delighted. I ran a good race, got my tactics right, I’m tired, but not exhausted and I’ve placed in an open category event.

Waiting at the finish area I catch up with Ben who has had a stormer as well and finished 7th in the 18k (1:20). Rob comes in around the hour mark with an enormous grin on his face, then pete shortly after, also loving it.

 

We head into the race village for some much needed refreshment. They have quite a selection, fruit, drinks, and ICE LOLLIES. OMFG if you have never had an ice lolly after a hot race, you dont know what you are missing. Honestly, the most amazing post race thing ever.

More runners coming through now, time to get a few we-fies

with Jason (re awakened runner and Ultra crazy), William and Mervyn:

 

then Azlan and Andy, my Translantau buddies

 

somehow the atmosphere after a trail race is always so much more relaxed and fun than after a road race, I’m not sure why really, since mostly in Singapore the same people do both types, but I definitely notice it and tonight is no exception.

Finally it’s prize ceremony time, I wait side stage with Stu (3rd in the 18k), Jenny, Vanja and Anna (3/2/1 womens 18k) and the other winners.

Eventually, the MC calls me up. I practically leap onto the stage I’m so happy, quick handshake and a few pics and it’s all over.

 

Pete’s moaning that he’s missed the Liverpool match, but I know he’s well chuffed for me and we have a laugh as we wander back to the shuttle bus.

Eventually get home around 1130 for a glass of wine after a very long, but successful evening.

Quick Fire Race Review
Registration, Kit Collection & Pre Event Comms 5/5
Transport and Logistics 4/5
Marshaling, Route, Safety, Hydration 5/5
Race Village and Apres race activities 5/5
TOTAL 19/20

SPLITS

A great evening, even if I hadn’t placed I would have this race on my all time favorite Singapore races list! Loved every minute.

See you next time!

about.me/road2trail

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