I know there are a ton of Singaporeans who attended this run in Hong Kong this year. While I want to write a review on this run, there are those who have much more experience than me. So I will skip most of the review on the running and focus on some of the logistics which, some of you may be interested in if you intend to visit for the first time.
Walking to Start Point
I took part in the 25km race and start time was 10:30am on a Saturday morning. Weather for the morning was cloudy and cool. The race village was not packed with runners and I could tell everyone was really excited. Especially the Singaporeans.
Race VillageStart Line
The 25km race was actually pretty brutal if you ask me. I have been running for years and I NEVER had to stop, sit and catch my breath but this run did just that to me. The hill climbs were not easy and especially at 17th km mark (CP2) where, the steps leading up 275m ascent was no laughing matter. Everyone just smiled at each other when we passed one another along the flight of stairs.
The view on Lantau is truly mesmerizing. They say you need to first pay the price of ascending before you can catch that view. That is so true!
Lantau View_1Lantau View_2Lantau View_3
A few things to note. While organizers did not stipulate that 25km runners need to carry any mandatory items, please do carry a water bladder with you. You will need it as the water point between CP1 (at 6km mark) to CP2 (at 17km mark) is a considerable distance to run without hydration. And you will need that water! You can thank me later for this piece of advice. =)
I am sure most of the runners enjoyed themselves on this run. Here are some of the logistical info you may like to know if you plan on running this race in future.
Pre Race:
Race registration sells out very very fast as soon as it opens. So don’t procrastinate.
Upon reaching Hong Kong:
Take only “Blue” taxis from Airport to Mui Wo
Taxi fare is about HK$160 to HK$180
Hotels are spread along the beach on Mui Wo and they are within walking distance to start point (about less than 500m away). No transport needed.
Start point is easy to find and race pack collection is at the same place
After settling in:
Macdonald’s Restaurant is right at the Mui Wo Ferry Terminal
Wellcome supermart is also at the vicinity of Ferry Terminal. You can get your bananas, isotonic drinks and chips there. They carry a good and wide variety of groceries there.
There are “zhi char” stalls along the walkway to the ferry terminal. They actually taste really fantastic as well. Give it a try!
Take a ferry from Mui Wo to Central first and MTR is within walking distance to everywhere at IFC Mall. You can visit “Ladies Street” in Mongkok too. Takes about only a 15 mins train ride.
Run For Hope is an annual run organised by Four Seasons Hotel Singapore and the National Cancer Centre Singapore to raise much-needed awareness and support for cancer research. There are mainly 2 categories: a 10 km non-competitive run and a 3.5 km run/walk. I participated in the 10 km run.
On 17 Feb race day, I took the Circle Line train and reached the Sports Hub at around 6.45 am. It was still quite dark in the early morning, but many runners were already mingling in the event site. I was pleasantly surprised by the relatively big turn-up, which I later read was close to 6,000 participants! The atmosphere was great! The first wave of runners was flagged off at 7.15 am. I joined the second wave 10 mins later.
The 10 km route brought us to Nicoll Highway towards Suntec City. This must be my first run at Nicoll Highway towards the city direction, even though I had run here during last year’s Income Eco Run. The city view before us is awesome. Many runners took this opportunity to take selfies.
After U-turn at Suntec, we headed straight and turned right into Republic Avenue. This is a good stretch of road to run, with great scenery across Kallang Basin. It was a good Sunday morning and many seniors were doing light exercises at the park. Some youngsters were doing preparations for their dragon boating.
There were hydration points for every 2.5 km and I noticed there were 2 ambulances apart on standby at the Republic Avenue.
It seemed runners, including myself, had really enjoyed themselves in this run, as I heard some lamented that they were reaching the Finishing Point.
At the OCBC Square, fitness instructors from ‘Jumping Singapore’ led the finishers through a series of spontaneous exercises. We were also treated to free vitagen, milo and HL milk – a first among the many races I participated (thank you)!
I have only 1 comment though, which is I feel that there should have been some screens to protect the privacy of runners who were seeking first aid treatment. I definitely will feel uncomfortable to have strangers looking at me being administered first aid!
Marina Run [10 km]
There are 4 categories to the Marina Run: 30 km, 21 km, 10 km competitive runs and a 5 km fun run. There are trophies for the top 3 finishers for all the categories except 5 km. I am participating in the 10 km run. It was held on the 23 Feb at the Gardens By The Bay East.
It was a very hot late afternoon on race day. I took the Circle Line to Sports Hub and walked approximately 20 mins to the race venue beside Passion Wave. This is the disadvantage of holding an event there as it is literally not very accessible unless you drive or take the shuttle service.
The 10 km runners were the last to be flagged off at 6.30 pm. The 5 km runners were flagged off earliest at 5.00 pm, which was a bit unusual as 5 km runners would usually run last so that runners in all categories would complete their races approximately within the same time to participate in post run events.
I commenced my run with the first wave of runners. My last run here was during last Oct’s 2XU SG Run. In fact, there are many similarities between the 2 races at least in the 10 km route. One difference is the Marina route brings the runners up the rooftop garden at the Marina Barrage. The pathway here is pretty narrow. The only plus point is you get to part-take in the happy and relaxing moods of families having their picnics here or flying kites.
The other difference is this route does not bring the 10 km runners into East Coast Park but U-turn at the Tanjong Rhu Flyover. I guess the reason is probably that the distance has been covered at the Marina Barrage. Nevertheless, I am happy with this for a change.
I had planned that for this run, I would relax along that stretch of Gardens By The Bay East during the return route to the Finish Point. For the past races, I would just head straight to the Finish Point and did not really get to enjoy much of the beautiful night scenery. I was glad this time I went slow and did as per my plan.
Hydration points were spaced out approximately every 2.5 km, with replenishment from Aquila and Herbalife.
There were not many post-run activities, apart from the giving out of trophies to the top runners. I lingered a while more before taking the shuttle bus to the Stadium MRT and made my way home.
It’s not just about great abs, but better core fitness also helps in many sports one plays
Core fitness – In strengthening the muscles of the pelvis, lower back, hips, and abdomen – is no mere fad but an important component of a sporty lifestyle and, indeed daily life. In strengthening and conditioning the muscle groups that join the upper and lower body, one can improve performance and endurance, while also making himself less injury-prone. An hour session can burn between 400-700 calories. Here are some exercise to strengthen the core, all done in two sets of 15 reps.
1)Suspension trainer with single-leg extension
From a standing position, lift one leg off the ground. Then extend it all the way back, maintaining a 90-degree angle, as your bend the knee of the other leg.
2) Squat-press with olympic bar
Squat with feet shoulder-width apart. Grab the bar and place on shoulder. As you stand up, trust the bar upwards, elbow straightened. Return to the original position.
3) Walking lunges with medicine ball
In a standing position, with ball held out at shoulder level, lunge forward. At the same time, raise the ball directly over your head, keeping your hands straight. Step forward to return to the original position.
4) Abdominal sit-up with medicine ball
Lie in a sit-up position, with hands extended straight back, holding the medicine ball. Sit up, with arms straight above the head. Then bounce the ball against the rebouncer. Catch it, and return to the original position. Keep knees raised throughout.
5) Step board high jump
Squat with feet shoulder-width apart, hands at the back. The take-off: Swing your hands forward and upwards as you jump up the step board. Step down: Do not jump down.
6) Shuffle push-up
ithout moving your feet, shuffle sideways to change the hand on the ball, then do a push-up while keeping chest out and back straight. Repeat.
28 February 2019 – I broke my own record of running 10KM every day for 28 consecutive days now since 1st February and I am aiming to continue until 100th day.
I am inspired by a Japanese man who runs a marathon distance every day for 100 days, his name is Mitsuhiro Ueyama. He is into his 90th day now and he will carry on running till the 100th day. Imagine the mental toughness this man has! His recovery method will be to take a cold shower followed by a warm bath and repeat it 3 times every day and to make sure he gets enough protein. Needless to say about those blistered and bruised toes and feet that only long distance runners understand. Normal runners like us need to take a few days off after running a marathon to recover but this man repeats the marathon again every single day! Amazing? You can find him on Strava and give him your support and kind words.
My average running mileage last year was only around 83 KM a month. I would normally run 4 – 5 days a week. Sometimes lesser when I was injured. Since my plantar fasciitis has recovered, I started to run more regularly again. This year, after reading about Mitsuhiro Ueyama’s 100-day challenge, I decided to set a challenge for myself – Run 10 KM every day for 100 days. I set it at 10 KM because it’s challenging for me and I want to test my perseverance. Of course, I have to make sure that I don’t get injured. Running 70 KM a week and 300 KM a month is something really out of my league. I was worried at first, unsure if I was able to complete this challenge but I am determined to give it a go anyway and see how it will turn out. 28 days have passed in a wink and I am feeling good.
The first 2 weeks of consecutive running did result in tired legs but I would still go out for an easy run every day and only stopped after I had clocked 10 KM. The idea of running easily at every run is to allow me to run again the very next day, without feeling burned out. If the weather is bad, raining heavily with a thunderstorm, I would run indoors. Nothing should stop me from clocking my 10 KM every day other than injury or sickness.
Sometimes I feel downhearted that my running pace is slow and I am unable to push myself to run faster. On the other hand, I don’t want to push too hard because I need to run again in less than 12 hours. I feel accomplished every day after clocking the minimum distance required, no matter what is the pace. I console myself not to preoccupy my mind over the pace and embrace each run, treating it as a MAF training. Occasionally pushing a little harder just to make me feel better. There were days the runs were difficult and my legs felt heavy, and there were days the runs were light and effortless and I felt that I could go on forever.
How do I feel after running every day for 28 days and clocking 280 KM? Stupendous! Other than the usual muscle fatigue and trivial pain here and there and episodes of heartburn (I had to take antacid), nothing is of major concern. There were times I would feel tired and less motivated and asked why do I want to challenge myself? But 5 minutes later, I still headed out of the door and just ran. It has become a habit, an autopilot and happens naturally every day. The run is non-negotiable no matter how I feel. I will carry on until I reach my goal and see what happens. I don’t think of it as a chore, I think of it as an enjoyment, alone time and it’s a privilege to be able to run.
Although losing weight is not my focus, but I will be happy to see a smaller waistline as a bonus. I already feel my pants are getting a little loose nowadays. If I manage to run till day 100 (clocked 1000 KM), probably I will have a little celebration, treating myself to a good meal, indulge in sparkling juice and take a short break. After that? I highly suspect it will feel weird to stop running even for a day. So… keep running!
THE SCHEDULE for the 43rd MILO Marathon season has been released in what could be the longest season in the race’s history. Runners will have to wait until January 19, 2020 for Tarlac City to host the National Finals that will cap the series of 10 regional qualifiers from July to November.
While no official reason has been given, moving the Nationals to January could be due to the Philippines’ hosting of the Southeast Asian Games from November 30 to December 11. The new schedule will thus accord MILO Marathon King Rafael Poliquit and Queen Mary Joy Tabal a chance to defend their crowns in the country’s oldest and most prestigious footrace.
Poliquit and Tabal are expected to spearhead the Philippines’ entries in the SEA Games Marathon were they expect to use the familiar settings to the hilt and capture gold medals. Tabal also looks at stretching her MILO reign to an unprecedented seven-peat.
Before Tabal, the legendary Arsenia Sagaray of Zamboanga del Norte scored five victories in a span of six years from 1992 to 1997. The only break in her reign came in 1995 when Sagaray opted to compete in the Southeast Asian Games in Chiang Mai, Thailand whose December schedule conflicted with that of that year’s MILO Marathon.
The qualifiers will fire off in Urdaneta City on July 14. The Metro Manila qualifiers which is consistently the most attended will be next on July 28.
The rest of the Luzon races will be held at Subic Bay (August 4), Lucena City (September 15) and Batangas City (September 22). The Visayas-Mindanao races will be at Cebu City (September 29), Iloilo City (October 6), General Santos City (October 13), Davao City (October 20) and Cagayan de Oro City (November 17).
Subic Bay or Olongapo City last hosted a MILO qualifier way back in 2011. Davao City returns to the calendar after being conspicuously absent last year thus there will be no race in Butuan City this season.
The complete schedule:
14-Jul
Urdaneta
29-Sep
Cebu
28-Jul
Metro Manila
6-Oct
Iloilo
4-Aug
Subic Bay
13-Oct
General Santos
15-Sep
Lucena
20-Oct
Davao
22-Sep
Batangas
17-Nov
Cagayan de Oro
1/19/2020
TARLAC
*NATIONAL FINALS*
Note: Schedule subject to change without prior notice.
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and looking for friends to train together, U Sports Running Interest Group is perfect for you!
Read more to find out what’s special about U Sports Running Interest Group.
U Sports Running Interest Group’s Purpose
To bring the Running Community together. We want to provide a proper platform for runners from all walks of life – whether you are an avid runner or just beginning your running journey – to gather, train, run and have fun together. We aim to be a platform where like-minded individuals can come together to bond, motivated one another, keep each other driven and fit.
U Sports Running Interest Group’s Where and When
Every 1st & 3rd Wednesdays of the month at Velocity, 7:15 pm (7 pm for registration)
Every 2nd and 4th Wednesday of the month at One Marina Boulevard (meeting point: NTUC Building Level 1), 7:15 pm (7 pm for registration)
Sessions are subjected to weather conditions and may be modified or cancelled in event of inclement weather.
For Who and How To Join U Sports Running Interest Group
Sessions are free for all and suitable for different runners, be it leisure or seasoned runners. There are various workouts ranging from basic fitness training to lead-up runs for major races to help members better prepare for race day. Join our Facebook group https://www.facebook.com/groups/USportsRun/ to receive weekly invites to our running sessions. Hit the interested button or simply turn up, we’ll be more than happy to welcome you to our big family.
Something Special about U Sports Running Interest Group
We are constantly working with our partners to send our runners as pacers for races. Past projects include OCC 3Ten Run, Run for Light and other charity runs. The pacer program and the run sessions are led by appointed Run Leaders who take care of members’ welfare, safety and overall training routine. Our Run Leaders are seasoned runners who are able to provide proper guidance and essential training tips to improve running efficiency. On top of having fun, one will bound to benefit from the variety of exercises under U Sports Running Group.
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not; there might actually be running clubs around your area! If you’re near the western area of Singapore and wish to bring the community together and also to stay healthy, Zhenghua Running Club is perfect for you!
Read more to find out what’s special about Zhenghua Running Club
Zhenghua Running Club’s Purpose
Zhenghua Running Club was formed by a group of like-minded folks who love to run and stay in Bukit Panjang area. Our aim was to bring the community together through running, at the same time stay healthy.
Zhenghua Running Club’s Where & When
Our ZHrunners gather and run together every Sunday morning at 7 am. We will start at Zhenghua Community Club and we go wherever our feet can take us. There are many places we have ran to that we have lost count. Chinese Garden, Botanic Gardens, Sungei Buloh Nature Reserve, Mandai Zoo, Bukit Timah Hill and the list goes on. Our runs are mainly on the road, and once in a while, we will go trail and be close to nature. Our runs vary in the distance as well, sometimes we go far (15-20km) and sometimes we do shorter ones (8-10km). We always end off our runs for drinks at a neighborhood coffee shop in Zhenghua/Bukit Panjang.
For Who and How To Join Zhenghua Running Club
We are a club for anyone who loves running, slow or fast. We leave no one behind. We have runners going at different paces so no one will ever find us too hard to follow. Join us by liking our Facebook page, keep a lookout for our runs and then turn up on Sunday!
Something Special about Zhenghua Running Club
We pride ourselves as a club formed for the community to bring people closer together, and at the same time, bringing people who have a passion for running together.
While most of us aim to follow good food habits, it can sometimes feel like a tall order. However, when you break it down to smaller goals, achieving this can be a breeze.
Learn To Cook
This is the best way to get the habit of eating healthy, as you know exactly what’s in every meal. Don’t be intimidated by the idea; you can start small by making simple stir-fried dishes or putting together hearty salads. If you already know how to cook, challenge yourself: Pick up a new cuisine or learn a new dish each month.
Plan Your Meals
Being spontaneous is good, but when it comes to healthy eating, it’s better to plan ahead. When you’re making last-minute food decisions, you tend to reach for the easiest options, which are usually fast food or pastries. Planning in advance also enables you to pick the exact types of food you need for better health. Pack a few healthy lunches in advance if you have time.
Cut Down On Sugar
This isn’t only relevant for those with sweet tooth, as sugar is prevalent in more foods than you’d think. Make a conscious effort to cut out foods with “hidden” sugar such as breakfast bars, smoothies and energy drinks.
Don’t waste food
It’s not just about what you consume. It’s what you throw away too. Food wastage in Singapore has increased by around 48% over the past 10 years, and it’s time we all did our part. Only buy what you know you’re going to eat. And before throwing out any, think about whether you can give it away (for example, donating to charity) or if it can be reused in another meal.
Eat Less But More Often
When you stick to a strict three-meals-a-day diet, it’s not uncommon to reach for snacks to tide you over during the day. It’s best to avoid this by spreading out your meals. Have five smaller meals instead of three big ones. It makes it easier to control your portions and also helps to boost your metabolism.
Try it CrossFit on your own before joining a class, or simply use it as a base workout to complement other sports. Here are CrossFit exercises to build strength, burn fat and improve poise.
The fitness scene is never short of trends and buzzwords to get the adrenalin pumping. In recent times, CrossFit is one of these. As an exercise regimen, system or even culture, it offers intense workouts centred around functional exercises and circuit training designed to build body strength and agility for everyday life, as opposed to workouts targeting isolated muscles or muscle groups. It is also usually conducted in classes such that group dynamics are used to drive focus and motivation – to keep individuals going despite the strain.
CrossFit attempts to optimize physical competence across an array of different recognized fitness domains – the cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
Before we continue with the CrossFit exercises, lets learn some CrossFit lingos first!
Box – A CrossFit gym
WOD – Workout of the day. Usually lasting about 20 minutes
AMRAP – As many reps/rounds as possible, to be achieved for timed workouts
For time – When the goal is to finish the prescribed workout in the least time possible
Score – The total number of rounds completed, plus the number of reps achieved in the completed round. “4R + 4” means you completed 4 rounds of the workout and four reps into the fifth round.
RX’D – Means “as prescribed”. When tacked to your score, it says you completed the workout as prescribed.
CrossFit WOD Beginner: Half Cindy
5 Standard pull-ups + 10 full push-ups + 15 prisoner/counterbalance air squats. 10 mins; AMRAP
The Full Cindy is 20 minutes. For beginners, the Half Cindy to be done over 10 mins will present a tough enough challenge by acquainting your muscles to the new regimen. If starting from a lower fitness level, try 5-minute workouts instead. When doing the squat, lower yourself till your glutes are below knee level.
CrossFit WOD Intermediate: Spidey
Bounce medicine ball, burpees with medicine ball. 21, 15, 9 REPS; For time
Bounce a medicine ball to yourself, then do burpees with it. Do three rounds, comprising 21, 15, 9 reps respectively, as quickly as you can. Pick a harder ball to do the burpees on.
In about a week after I submitted my previous run in Upper Seletar Reservoir JustMove! Asia challenge and for the admin to verify the run, I received the super chio medal with Rocket Tower finely crafted on the medal and on the other side, it’s the most Instagramable tree in Singapore ? Anyway, it’s really a good place to go for a pak-tor run and take some memorable and beautiful photos ❤
After I received the first medal, I became very motivated to run for the second medal of the of the JustMove Asia challenges ? As I was training for a marathon and need to clock a long distance run, I studied the map and then decided to run to Tampines Eco Green because it’s far from home in Yishun ?
To avoid the sun as much as I could even though I dreaded waking up early in the morning as well, I managed to start my run at around 5.40am. Never been up this early other than going for races ? After about 20km into the run, I finally arrived at Tampines Eco Green, but to my horror, it’s upgrading/renovating/under construction ?
Luckily it’s not that the whole area being blocked up from entering. I found the entrance into Tampines Eco Green along Tampines Avenue 12 and ran half the park. It’s a pretty small park of but consists of freshwater wetlands, grasslands and secondary rainforest. The verification checkpoint for this challenge is the Tampines Eco Green sign and it was fenced up away from sight ? Guess JustMove! Asia didn’t penalised as I received my medal for this run already ? To my defence, I ran there and I’m at most 20 metres away from the sign as it was fenced up ?
Tampines Eco green used to be my frequent running place as I used to work nearby that area. Before work, I had my runs there and it’s really a nice place to run in with all the greenery. Though at times, I can hear the sounds of vehicles by the busy road but it’s still not that bad. The surface on the park is grassland, quite enjoyable to run on as the carpeted grass is very well maintained. Though at some parts of the route it get pretty hot because of the wide paths and couldn’t get much shades.
I think it’s not advisable to enter the area after dark as I don’t recall seeing any lamp posts or street lights within the park because it’s an eco-friendly park. There’s also an eco toilet that doesn’t flush. ? It’s stated as well that the opening hours are from 7am to 7pm, so I wonder is it entering the park between 7pm to 7am considered trespassing?
The main activity in the park is bird watching and that’s why it’s the medal design ? Though whenever I was there, I didn’t take the time to sit around for bird watching but there’s plenty of these white breasted waterhens ?
There’s no carpark for the park so if driving, would have to park at the nearby HDB which is just a stone throw away. It’s a tranquil and amazing place as just a few steps into the park I completely forgot about the urban city I’m in ? It’s one of the nicest parks in Singapore that I’ve been to and I can still remember the first time I was there, I thought it’s such a nice place and wonder why didn’t I know about it earlier. I’m really grateful to NParks and their effort in maintaining the place and always doing upgrading for the parks ❤
Registrations are open
Great news for JustRunLah! readers. Click here to enjoy an additional $5 OFF JustMove Asia challenges.
A must-have collection for the lovers of outdoors in Singapore. Discover our most scenic routes and get awesome medals delivered right at your doorstep
START MAKING plans for this coming April 13 as the United Architects of the Philippines in cooperation with the Pinoy Aspiring Runners present “Runkitek 2019” at the SM Mall of Asia. The 4:00 AM fun run for a cause hopes to raise funds for the Bayanihang Arkitektura of the UAP.
“This is part of the activities for our 45th UAP National Convention so we want to raise awareness about the importance of architects in society,” said Arch. Karen Kaye Ang who serves as Director of the convention. “We regularly have the Arkilympics which is exclusive for our members so this is the first time we will be having a similar activity that is open to the public.”
Distance categories are for 10, five and three kilometers. Around 3,000 runners are seen to join, including Architecture students.
Onsite registration is now ongoing at Garmin stores located in SM Mall of Asia, SM City North EDSA and SM Megamall while online registration may be availed at www.runkitek.com with all Bayad Centers ready to accept payment. Registration fees are very reasonable at PHP 850.00 for 10, PHP 750.00 for five and PHP 700.00 for three kilometers inclusive of a race t-shirt and race bib with timing chip.
Medals will be awarded to all those who finish their race plus gifts from sponsors and even more prizes in the post-race raffle. The top three females and males for each distance category will be recognized.
Bayanihang Arkitektura is the corporate social responsibility initiative of the UAP. Part of the program is the use of the architects’ knowledge in addressing and solving problems of the community through the offering of free professional services.
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and wish to help the world run better, Superhero Runners is perfect for you!
Read more to find out what’s special about Superhero Runners.
Superhero Runners’ Purpose
It is to help the world run better, and improving people’s lives. We inspire a community of runners to train and support one another, and at the same time, engage in meaningful initiatives to impact society positively.
Superhero Runners’ Where and When
We meet at TripleFit Gym at Millenia Walk every Tuesdays, at 6.45 pm. The running group is suitable for multi-levels and they can simply show up at the stipulated time and place. We love to throw things in the mix for training so do expect HIIT or yoga on certain days. You may find us on Facebook @SuperheroRunners to know of any announcements of our training schedules.
Something Special about Superhero Runners
We are big on purposeful initiatives, for e.g. you need to bring your own cup or bottle for every training as cups are not provided. It is one of our green initiatives which we have practised since last year, and we have reduced plastic wastage ever since. Plogging (running and picking up litter) is one of our favourite team bonding activities too as we keep the environment clean while enjoying staying fit together. Apart from that, we participate in shoe/clothes donation drives at least twice a year
With running clubs, it will enhance your running experience, create new friends and you might also notice improvements in your performance. Fret not, there might actually be running clubs around your area! If you’re near the central region of Singapore and loves drinking beer, Mikkeller Running club is perfect for you!
Read more to find out what’s special about Mikkeller Running Club.
Mikkeller Running Club’s Purpose
Stay healthy so we can drink more beers.
Mikkeller Running Club’s Where and When
Start off from Mikkeller Bar (in the heart of Bugis) and we take a 4-6km route within the city. The route changes every month.
For Who and How to join Mikkeller Running Club
It is for anyone! So long as they complete the route- whether running or walking- they will receive a thirst quencher (a beer!) at the end. To participate, purchase a Mikkeller Running Club shirt from the bar. There’s Mikkeller Running Club chapters all around the world from Asia to Scandinavia. Turn up in the MRC shirt and join in the run, any country, anytime- same incentive always, a free beer!
Something Special about Mikkeller Running Club
Mikkeller Running Club was started by the team at Mikkeller- a gypsy brewery co-founded by Mikkel Bjergso. He used to be a national sprinter before becoming a brewer. Aside from brewing some of the world’s best craft beers, this community is also crazy about hitting top speeds at marathons. In Singapore, we host monthly runs to keep fit, socialise and look forward to the beer at the end! Follow us on Facebook/MikkellerBarSg for updates on our next run, usually the 1st Sat of every month.
Losing weight is never easy, but there are times when it seems as though nothing you do helps you shed the pounds. No matter how little you seem to eat or how much you increase your exercise, it’s a slow and almost painful process. There’s only so much food you can deny yourself and only so many hours in the day to hit the gym. Perhaps that’s because you haven’t learned the secret to weight loss efficiency. It’s true! If you want to finally start shedding those unwanted pounds, you need to understand what it takes to lose weight efficiently. Here are three tips that should help.
1. Choose Your Food Carefully
Sometimes we find ourselves counting calories to no avail. After weeks of eating smaller portions and eliminating sweetened beverages from your diet, you find that you haven’t dropped more than a pound or two. Unfortunately, it’s not always about how much you eat but rather what you are eating and drinking. Some people do well on a low carb diet while others do well on a low-fat diet. The trick is to find which works best for you and then to alter it to some degree to speed up the weight loss process. For example, if you are on a low-fat diet, it’s time to learn that not all carbs are good carbs.
If you are going to eat a low-fat diet with the bulk of your calories coming from carbs, it’s time to learn the difference between fast-burn and slow-burn carbs. The body turns fast-burn carbs into sugar quite quickly, which will interfere with weight loss. On the other hand, slow-burn carbs are digested slower, which means it takes more time and effort to be converted and why they are recommended on a weight loss regimen. There is evidence to indicate that it takes more calories to convert those carbs than the number of calories in the food in question.
2. Work up a Sweat
You have probably heard of sauna vests and suits that are meant to help increase the amount of sweat the body produces during exercise. Unfortunately, too many people write this off to water weight loss, but that is not all there is to it. New scientific evidence proves that when you sweat more during exercise, three very important things happen to your body that helps to increase weight loss. Studies show that sauna suits used during exercise provide:
Higher resting metabolic rates.
Reduced blood glucose during fasting.
An increase in fat oxidation.
And, this is after only a 45 minute exercise period three times a week. With a sauna vest or suit, you’ll sweat more than ever so you should really consider the benefits of investing in one. Also, a sauna vest can be worn under your everyday clothing, which will keep you sweating more under normal activity.
3. Balance Exercise with Rest
While it is a well-known fact that the body sheds pounds during times of rest, that isn’t the only reason you want to ensure you are getting an adequate amount of sleep. The current consensus is that when you are better rested you can put more energy into exercising. This not only helps to build firmer muscles but also increases the rate at which you sweat. Along with the sauna vest mentioned above and eating the right kinds of foods, sleeping can help you burn the fat quicker than you ever thought possible.
Remember, it isn’t always about cutting calories. Losing weight requires some radical changes in your way of thinking. Instead of counting calories, eat a healthier diet in smaller portions. Also, take the time to learn how increasing the amount you sweat does more than eliminate water weight. And finally, do get enough rest so that you are not too tired to give it your all when you hit the gym. These three tips should set you on the road to faster and healthier weight loss than you ever dreamed possible.
On the Thursday before race weekend, our athletes were out early getting in their crucial training sessions to hone their form. For the best athletes in the world, nothing is left to chance so these final moments before the Championship Finale are vital to executing on the big stage.
With just a day to go until the final Super League Championship event of the season in Singapore, the stakes have never been higher for our group of world-class athletes. The double points scoring system for this final racing weekend means that current SLT leaders Katie Zaferes (USA) and Vincent Luis (FRA) will still need to continue their dominant performances in the island city-state in order to secure their Championship titles.
Let’s check out the final pro athlete line up for Singapore!
Women’s Line-Up (with current SLT rankings):
Katie Zaferes (USA) 71 pts
Rachel Klamer (NED) 40 pts
Taylor Spivey (USA) 38 pts
Summer Rappaport (USA) 30 pts
Yuko Takahashi (JAP) 19 pts
Charlotte McShane (AUS) 15 pts
Cassandre Beaugrand (FRA) 15 pts
Emma Jeffcoat (AUS) 14 pts
Danielle De Francesco (AUS) 6 pts
Ashleigh Gentle (AUS) 6 pts
Desirae Ridenour (CAN) 5 pts
Erin Storie (USA) 5 pts
Megan Foley (USA) 3 pts
Elena Danilova (RUS) 3 pts
Klaudia Sebők (HUN) 2 pts
Leonie Periault (FRA) -4 pts
Vanesa De La Torre (MEX) -7 pts
Hilda Choi – (HKG) –
Laura Lindemann (GER) –
Maria Claire Adorna (PHI) –
Long Hoi (MAC) –
Kim Kilgroe (PHI) –
Lucy Hall (GBR) –
Men’s Line-Up (with current SLT rankings):
Vincent Luis (FRA) 75 pts
Henri Schoeman (RSA) 63 pts
Richard Murray (RSA) 48 pts
Jonathan Brownlee (GBR) 46 pts
Hayden Wilde (NZL) 34 pts
Léo Bergere (FRA) 32 pts
Ben Kanute (USA) 22 pts
Tyler Mislawchuk (CAN) 21 pts
Andreas Schilling (DEN) 10 pts
Igor Polyanskiy (RUS) 8 pts
Jonas Schomburg (GER) 8 pts
Matthew Sharpe (CAN) 7 pts
Luke Schofield (AUS) 4 pts
Jayden Schofield (AUS) 3 pts
Oliver Turner (JER) 2 pts
Tommy Zaferes (USA) 0 pts
Nathan Killam (CAN) -2 pts
Dorian Coninx (FRA) –
Mark Yu (HKG) –
Matthew Hauser (AUS) –
Oscar Coggins (HKG) –
Ryan Bailie (AUS) –
Jumpei Furuya (JAP) –
Two notable athletes have had to pull out ahead of the racing in Singapore: Belgium’s Marten Van Riel and the USA’s Kirsten Kasper. Van Riel has been struggling with an upper leg injury for some weeks now and was hoping to have recovered in time, and Kasper has had to miss out on her shot at the title due to an adductor strain.
Chris McCormack’s predictions for Top 3 season finishes With so many talented athletes pushing themselves to their limits over the course of the SLT season, SLT’s co-founder Chris ‘Macca’ McCormack gives his predictions on who he thinks will finish on the podium after the racing in Singapore, and who we should keep an eye on for dramatic contention:
Women’s podium prediction:
Katie Zaferes
Cassandre Beaugrand
Ashleigh Gentle
Ones to watch:
Ones to watch:
Taylor Spivey
Rachel Klamer
Yuko Takahashi
Men’s podium prediction:
Vincent Luis
Henry Schoeman
Jonny Brownlee
Ones to watch:
Richard Murray
Tyler Mislawchuk
Hayden Wilde
Super League Triathlon athletes give back to local community
On Thursday morning, SLT travelled with a group of athletes to visit local and international schools and community centres. Despite a heavy training schedule, Jonny Brownlee, Yuko Takahashi, Jayden Schofield, and Summer Rappaport, were pumped to attend Dover Court International School and spend time with students on the running track, conducting a series of running drills.
SINGAPORE – FEBRUARY 21, 2019: Erin Storey of the USA and Tyler Mislawchuck of Canada visit the SportsSG Sportcares children during the Superleage Triathlon Singapore on February 21, 2019 in Singapore. (Photo by Tom Shaw/Superleague Triathlon)
Summer enjoyed the enthusiasm on display from the children, commenting; “It was great to spend time with the kids. They were all really interested in triathlon and excited to get involved in the drills. It’s always special to be able to support the next generation of athletes.”
Great thing is, the fun doesn’t stop there! The school has three teams going head-to-head in the Team Enduro Experience! There are some hard working, hard training, and very excited teachers who cannot wait for the rubber to meet the road. “We are very excited, we’ve been coming to school early, training on the track, and using the pool. We had an Aquathlon last weekend as a warm-up race, so we’re super prepared.” Sophie King & Joanna Harris
SINGAPORE – FEBRUARY 21, 2019: Jonny Brownlee of Great Britain, Jayden Schofield of Australia, Yuko Takahashi of Japan and Summer Rappaport of the USA pay a visit to Dover Court School during thr Superleague Triathlon Singapore on February 21, 2019 in Singapore. (Photo by Tom Shaw/Superleague Triathlon)
The children’s involvement in the SLT Championship Finale will also continue over the weekend as they will be the ones forming a guard of honour and walking our pro athletes out with their bikes to transition!
Check out the event schedule for the Super League Triathlon happening tomorrow!
The dilemma of the exercise bike vs. a real bike has been debated for years. Both bikes have distinct advantages and disadvantages. Riding in a controlled environment in all weather conditions or continuously changing the scenery of outdoor riding, riding any bike is one of the best means of getting a complete physical workout in a short period.
Over 160 million men, women, and children living in the United States alone suffer from overweight conditions. Serious health issues are a direct result of no daily exercise regimen. With greater emphasis placed on health concerns, riding a bike today offers health benefits that have been proven to be beneficial and life-saving.
Both
the stationary and the traditional method of riding a bike is often based on
personal preference. Where a stationary bike may be convenient for those with
limited time, the more conventional means of bike riding continues to gain in
popularity worldwide.
Bike Riding Health Benefits
There
are many health benefits derived from riding a stationary or traditional bike.
Proven to be a stress reliever, riding any bike brings life back into
perspective during trying and difficult times. Increased cardio workout remain
a primary focal point in riding a bike. Building and toning muscle while
burning calories, riding a bike for less than thirty minutes a day has shown
dramatic improvement in a relatively short combined period with increased:
Cardiovascular
fitness
Strength
Balance
and stability
Endurance
and stamina
Muscle
tone
Bike
riding reduces stress in combination with a healthy diet. Bike riding has also
been proven to slow down the aging process. Improving self-esteem with the
promotion of general well-being, riding any bike may well be the key that
unlocks your hidden potential.
Spinning Your Wheels
Stationary
bikes have often been referred to as “spinning your wheel” without actually
going anywhere. As the name implies, stationary bikes have only one wheel in
the front and typically found in twenty-four-hour exercise outlets. Usually
fixed in place, stationary bikes of today feature computer monitors with online
access to personal training facilitators.
Stationary
bikes make this form of exercising attractive to those with limited time due to
demanding employment positions. Stationary bikes allow for a means of private
exercising in the comfort of your home away from crowded gyms and long waiting
times. Requiring no steering or increased balance, other advantages of
stationary bikes include:
No
weather restrictions
No
traffic to contend with
No
road obstacles
No
hills to climb
No
winds
With
the introduction of the latest in computer technology designed stationary
bikes, there remain other disadvantages of “spinning your wheels” beyond the
higher cost:
Works
leg muscles only
Same
Indoor Setting
Less
Weight Loss
Stationary
bikes have been known to keep the rider in very uncomfortable positions.
Leaning forward the majority of the time while riding, puts additional pressure
on shoulders, back and arms. Without proper monitoring, pushing yourself too
hard may be taking risks that often produce less than the expected results.
Standard
stationary bikes are relatively inexpensive; however, adding stabilization and
performance monitoring software can be very expensive adding to the overall
cost substantially.
Stationary
bikes are built for one purpose, training for long-distance running. Although
the latest style of stationary computer bikes projects a claim of a total
workout, your legs are the only part of your body that are receiving the
benefits of “spinning your wheel.” Stationery bikes work well in
homes or apartments with limited space with a high convenience factor.
The Great Outdoors
Nothing is more exhilarating than riding a bike in the great outdoors. The more traditional method of bike riding has grown to epic proportions throughout the years. From casual, leisure riding on designated bike paths to exploring nature at its best on the best mountain 29er. bikes, taking in all that the great outdoors has to offer is living life to the fullest.
Weather
often determines the extent of riding a real bike in the great outdoors. In
less favorable weather conditions from extreme heat to sub-zero temperatures,
riding your bike in the great outdoors really depends on the mood of Mother
Nature. From road bikes to mountain bikes and the latest in hybrid bikes, Sportsly
give you the true biking experience as it was meant to be.
Depending on your current physical conditioning, riding a real bike in the great outdoors can be challenging yet rewarding. Offering a complete full-body workout, riding the more traditional method of bike riding continues to be the premier and preferred method of outdoor exercising. Taking in the natural beauty of nature and experiencing new and exciting adventures that are ever-present, riding the more traditional way of bike riding simply cannot be duplicated. Be sure to check out reviews and find the best electric bikes before you make your purchase.
Real
bikes offer an additional method of inexpensive transportation. Commuting to
and from work on a real bike continues to attract the attention of those living
in large metropolitan areas where parking a vehicle is limited, expensive and
often not available. With unlimited styles of bikes to select from, hybrid
bikes under 1000 dollars from Sportsly
continue to offer all that riding a real bike has to offer.
Decision Time
For
the avid bike rider, choosing between a real bike and a stationary bike is a
relatively simple decision, you choose both. Riding a real bike where weather
conditions are not a factor offers the rider to take advantage of all that
riding a real bike has to offer. On the other hand, during poor weather
conditions, the stationary bike, allows the avid rider to continue his or her
exercise regimen during winter months that seem to last longer year after year.
Regardless
of your final decision, the controversy between the real bike and the
stationary bike continues on with no resolution in sight. Where personal
preferences often set precedents in the decision-making process, riding a bike
is one decision that you will never regret.
Guest post by: Sophie Elise is a passionate cyclist, author, and blogger. She is very passionate about writing on different types of women’s bikes, accessories, health, fitness and more. She regularly writes on sportsly.net
THE SCHEDULE for the 43rd MILO Marathon season has been released in what could be the longest season in the race’s history. Runners will have to wait until January 19, 2020 for Tarlac City to host the National Finals that will cap the series of 10 regional qualifiers from July to November.
