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How to Stay Motivated for Your Workout Routine

Team JustRunLah!
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How to Stay Motivated for Your Workout Routine

Everybody, no matter how passionate they may be about what they’re doing, needs a motivation boost from time to time. The truth is that motivation can be really difficult to find. Yes, once you’re at the gym, ready for your workout, things come naturally. However, getting the motivation to go there is the tough part, especially during the fall and winter months.  And let’s face it! Cute gym clothes can motivate you up to a point. After that, you’re on your own. This is why, in this article, we will show you how to stay motivated for your workout routine, regardless of your mood, time of the year, and anything else that might keep you away from the gym.

1. Keep Track of Your Goals!

Regardless of your preference when it comes to working out, be it yoga, weightlifting, indoor cycling, or running, finding the necessary motivation to get up and work out is oftentimes a huge struggle. This is why keeping track of your goals and fighting to accomplish them, one step at a time, is a good idea. Take a notebook and write down your gym schedule, your main goals, and the reasons behind those goals.

For instance, many people exercise because they want a healthier lifestyle, but that goal can be rather vague. You need to break down a major goal, like leading a healthy lifestyle, into smaller, actionable bits or mini-goals, like working out three times a week for a month. Next, keep track of those goals by writing down specific positive changes that you can observe after a month of working out.

If you your master goal is building muscle or sleeping better at night, write down how far you’ve come and how long you still need to go. This routine will not only help you keep track of what you need to do, but it will also motivate you to finally do it.

2. Share Your Intentions with People Who Can Motivate You!

Another important way to keep yourself motivated to work out is telling your trusted loved ones what your plan is, along with your gym schedule. This doesn’t mean annoying all your friends with these details of your life, but make sure that, at all times, there are people around you who will push you to finish what you’ve begun.

However, don’t tell them your goals, only your plans! In fact, it seems that we are a lot more likely to follow through with a plan if we tell our peers about it. Also, ask them to check up on you if they think you are not going to the gym or working out as planned. What other motivation do you need when you have friends telling you to do what you need to do because it is what you set out to do?

3. Mix Your Workouts!

Once more, a strict workout routine is not always enough to keep you motivated since it can get boring. So, if you feel like you’re losing some of your motivation mojo, you should immediately vary your workouts. There are countless ways to work out differently including signing up to a different class such as the WarriorBabe BluePrint or Blogilates’ Pop Pilates, just to put the spark back in your routine. In addition, a new routine will keep you challenged and motivated to do better and better.

For example, if you usually do high-intensity workouts, try some relaxing yoga classes instead. Also, if you like weightlifting, go for an intense cardio workout from time to time, like spinning. Are you concerned that indoor cycling might hurt your joints you can always check out some indoor cycling facts and online guides to get you started. Don’t let anything stop you! Mixing your workouts is also good for your progress because it keeps your muscles guessing and your mind interested.

4. Create a Reward System!

A reward system is a very useful thing to have up your sleeve when the situation turns monotonous. Before a boring workout, think about giving yourself a reward that will motivate you enough to get up and start working out. Anything from a relaxing bubble bath or a nice dinner to a piece of your favorite cake or new clothes can motivate you to keep pushing.

Visualize your reward while you are at the gym and you’ll notice that your workout will be a lot more effective while it will also feel great. However, don’t always do this because you’re not a dog that needs constant training and rewards to get things done. Try this method only when you feel truly down and unmotivated.

5. Watch Reruns of Your Favorite Shows!

As weird and unrelated to physical exercise as it may seem, watching reruns of your favorite TV shows or movies has been recently proven to help most people get more motivated, according to a study by the University of Buffalo. Moreover, it may even boost your morale and give you the energy to finally go to the gym to work out. However, only watch one episode at a time before exercising because if you allow yourself to binge-watch Friends, this method will definitely become useless.

6. Keep Your Workout Gear Where You Can See It!

This one is very simple. Do you want to gain some extra motivation to work out, even if it is in the comfort of your own home? Place your workout gear right where you can always see it, by the TV or near your desk or bed if possible. Your exercise mat should have a bright color, so you can see it no matter what your other plans are. Want to sleep? Here’s that mat looking at you! Feel like watching TV and not working out? There it is again, staring back at you. Stick a pair of googly eyes to it if you must, but don’t ignore what you have to do! You’ll see how fast motivation will return when you always have your workout gear lurking and waiting to be used.

Conclusion

All in all, it looks like finding the motivation to keep pushing with your workout routine can be a real struggle, especially when the weather is not nice or when you simply don’t feel like going out. It is for situations like these that our tips can work wonders. Everybody has their bad days, but the trick is to do something to change that instead of persisting in that mood. So, with a little bit of imagination, everything can be successfully completed, even your workout routine.

Guest post: Luke S. Mitchell is an MS Undergraduate in Sports Journalism and manager of  Exercise Bikes Expert. He is interested not only in the mind-body relationship and how motivation shapes our bodies but also in how we draw energy just from one simple yet powerful thought. You can find him on Facebook and Twitter.

YOLO Run – The Redemption Run (by KenJoe)

KenJoe
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YOLO Run – The Redemption Run (by KenJoe)

And so after a break, I went back to 10 km races with the Straits Times Run.  Didn’t have enough time and there wasn’t any ‘interesting’ topics so I will skip the account for that.  Suffice to say it was a reasonably satisfactory race in most aspects.

YOLO Run 2017 was deemed a ‘fiasco’ by many (or at least the vocal ones) for many reasons from logistics to the actual race distance itself coming in around 7 km instead of the expected 10 km for example.  Still, the organizers spent 11 months to redeem itself, braving the criticisms throughout this year.

There were folks who didn’t plan to run but were commenting on the facebook page and adding along the line of ‘I’ve told you so’ whenever things go wrong this year.

As I was a past participant I took up the complimentary slot that was offered, registering quite early.  My expectations were rather low.   When the time came for race pack collection, I went there without expecting too much.  I was surprised to notice there was no queue and I got my race pack in less than 5 minutes.  However I wasn’t expecting to be collecting a bib, a Tee and a can of Nuhoney with no carrier.  I guessed this was probably due to cost cutting measures.   On the other hand, it could be a good move to align with the Green Movement except it was not communicated thus.  A lost opportunity perhaps.  At the same time I was told that we would collect the finisher medal and drawstring bag on race day – of course the medal makes sense.

Anyway, my expectations were low as I said.  And also having left the corporate world, one rule I learnt is that there aren’t any free lunches in life (usually).  So it was ok too to not have the foam roller or the singlet (sports bra for female runners).  When I went back, I noticed the online grumbling started to grow louder.   I even noticed one post that said he/she didn’t get the yoga mat too – that was last year’s package so was it a typo error or?  But you get the sense – a lot of noise amidst the more valid complaints.

One major complaint I read was runners wondering when the delivery of the race pack by Honestbee would reach them.  The organizer had partnered with Honestbee to deliver the race pack for $5 a piece.   As the timeline for the race drew closer, the anxiety of the runners affected grew.   Apparently in the end, some packages would be sent by the night before the race.  It seemed like there was no visible tracking of the delivery status and the folks directed questions on the facebook page.  Of course not all the questions were answered individually.  That led to more frustration.  It appeared too that some genuine runners decided not to participate at this point.   It is understandable too as runners would like to prepare the bib and tees before the race whenever possible.

Many queries appeared online and if one were patient enough to browse through, a large number of them was repeated queries and some were answered but most were frustrated because the organizer didn’t answer their queries individually – ‘why I got no answer; at least you got your answer…’.

I believe if more open and effective, timely communication were given, much frustration would have been avoided.

At the Meadow Car Park – raining before the race

And race day coincided with the wet season.  The rain worked through the night till the following morning.  I remembered that 2 out of 3 times I attended YOLO race so far, it had rained briefly too, either at the beginning or near the end.

I was early by an hour at the Gardens By the Bay venue and ended up walking around with an umbrella initially.  It was announced early too that the race would be postponed by half an hour due to the weather.  For that, the organizer was prompt enough and the race did start punctually at the rescheduled time.

I avoided depositing bags for most races since I want to avoid queues.  I deposited my umbrella at the workmen site nearby.  If I returned and it was there, I would just take it.  The workmen were welcome to take it if they needed it more than me.

I ran the 10 km but realized at the 1.3 km mark according to my Garmin, that perhaps the distance was again out.  The big sign said 2 km.  And then we went up the ramp.  I thought perhaps the 2 km sign was placed there because the folks didn’t want to carry the sign up to the ramp.  However that was the last thing on my mind.  I was enjoying the run and the moment.  It was rare to be running after 7.30 am and not having to face the sun.

It was cooling and pleasant run throughout probably due to the downpour earlier on.  The ramp didn’t feel as bad as in previous other races.  In fact coming back on the loop, the second round seemed as good.  By then, I got a sense that it would probably be less than 10 km.  Checking my Garmin at the finishing point, it was only 8.86 km.  Some got it closer to 9 km.  An improvement over previous year’s 7 km but still it fell short by at least one km.

As I had only stopped once at one of the hydration points, I didn’t notice specifically how each hydration point was staffed.  Based on some accounts, one such point was staffed only by two volunteers who were trying their best to serve the runners.  I have to give kudos to the volunteers who had braved the weather and spent their precious time for this event.

Still, due to the rain, the event ground was all muddy.   Most pairs of shoes were caked with mud, including mine at the finishing line as we queued for the finisher medal and the other stuff.   The good thing was there was positive energy and folks were just chatting around with their friends or patiently waiting their turns to collect the items.  I was standing behind Spiderman (the runner) in the queue when a middle-aged man in front fell backwards as he suddenly lost consciousness.  I felt we kind of froze briefly as we tried to make sense of what was happening.  Then I tried to position myself near his head and was prepared to keep folks from crowding around him, to give him the space to breathe.  Most of us were a bit stunned but almost immediately, folks started shouting ‘medic’.

Very soon, two men could be seen making their way quickly forward through the crowd.  The fallen man’s eyes and mouth were open but he was very still.   Then I saw him blinked and I knew he was going to be alright.  He lifted his neck as he tried to sit up.  By then, the medic had squatted near him and helped him up.  Someone picked up his handphone and gave it to one of the two men.  They steered him towards the first aid tent in the end.  I heard the man asking about his phone and the man behind him reassuring him and showing it to him.  He seemed cognizant of his environment by then but I hope he would just go and visit a doctor just to make sure everything was alright.

We were a few feet away from the booth when I saw two young volunteers handing out medals from a box.  They were trying to expedite the process by giving the medals out first – basically they had to also mark the medal taken off your bib as they handed them to you.  That might explain why they didn’t put the medals in the bag in the first place – some were questioning the process after the event.  But kudos again to the volunteers for doing a great job and the two men who were at the scene almost instantaneously  I collected the drawstring bag and can of drink without any additional issues.

After that, I walked back to retrieve my umbrella and got my handphone out as well.  I had entered one of the contests and was lucky enough to win a carton of 24 cans of Nuhoney.  There were 3 winners and we were told to collect personally from the booth on race day.  As it was, the booth was located in a deeper spot where the ground was all filled with water and mud.   As the person-in-charge was not around, and after waiting for some time, we took a photo of ourselves with the volunteer and the cartons.  It was just as well too.

By the time I reached the road junction, it started to rain again.  But I was glad and happy that runners exhibited a very positive spirit at the scene despite the weather conditions, the muddy terrain and perhaps even the unpleasant logistics some might have gone through the past few days.  Runners are generally a forgiving and positive lot.

In my opinion, the organizing team had redeemed itself somewhat but there was still a lot of room for improvement and they must realize that runners would also be more selective over time.  So kudos for all the good work and more reflection on the feedback and better communication for future events.

You Only Live Once – either take it and enjoy it or just leave it and not dwell on the unhappy stuff over and over again.

My next race was the Performance Series finale race the following day, also a 10 km race.  (Featured Photo Credit and Thanks goes to Tan Kim Lai who braved the rain and spent time capturing many photos of the runners – FaceBook: U-Run I Shoot Gallery).

#RunHappy #RunSafe

My Home TeamNS Real Run 2018 [HM] (by Lingderella)

Lingderella
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My Home TeamNS Real Run 2018 [HM] (by Lingderella)

Like a zombie because I only had a little more than just an hour of sleep as I reached home late due to participating in Asics Relay full marathon category, that was held in Sentosa which ended just a mere few hours before Home TeamNS Real Run flagged off.

[Home TeamNS Real Run]

I think this is the only run in Singapore that is opened for Singaporeans and Permanent Residents only. There’s 3 distance category, 21.1km category, 10km category and the 3km fun walk. And this is the first time they’re organizing the 3km fun walk and half marathon category.

Initially, I wanted to participate in the 10km category as recently I have too many long distance races, I can hear my legs crying already and I still have another 3 half marathons before I end the year of 2018. I jio-ed Eleanor and Sabrina to run with me thanks to Just Run Lah! for the 3 slots for me and my two friends (start sharing your running experiences or write race reviews for the perks of having free race entries! ? Though I must say, blogging is sort of my hobby and I quite enjoyed it), I thought Sabrina will participate in the 10km category because she got pacing duty for the half marathon distance the previous day at CSC Run by the Bay. And I thought Eleanor would like to participate in 10km category as well because she was my team mate for the Asic’s Relay but who am I kidding? I have hardcore friends ? They both wanted to run the half marathon category so might as well I’ll do it too ?

Flag off was at 5.30am at The Meadow of Gardens by The Bay. Eleanor and I stayed near by and we took Grab Hitch to the race venue and coincidently sharing the Hitch ride with Cindy, one of the podium runners for the 10km distance category! Congratulations! ?

We reached at about 5am and deposited our bags with no queues at all and chop chop went to the start line for the flag off. The start line and finish line is at the same place and so the only nay side of feedback we’ve got for this run was that we thought the start/finish point was pretty far from the race village.

It’s a scenic route that most runners will enjoy but I’m bored of it already as most of the runs I participated in very recently such as Great Eastern Women’s Run and the Straits Times Run were also having similar routes, running by some of the same places ? The route starts from The Meadow at GBTB – Marina East Drive – East Coast Park – Gardens by the Bay East – Meadow at GBTB. Flag off was punctual with pacers fastest finishing at 1 hours 50 minutes and even the slowest pacing group finishes the half marathon in 2 hours and 20 minutes.

Honestly, my aim is at the minimum and that’s to complete the race and I did. It’s not easy running the crazy upslopes in Sentosa just 8 hours before this half marathon and I was exhausted with the lack of sleep.

I liked what the emcee said, we’re halfway finishing the race as we had turned up at the start line. I was happy to see Kelvin at the start pen and I wanted to follow him for some companionship and motivation throughout the run. It’s a super humid morning and worst thing happened. I felt giddy at the start pen. I thought hoseh liao and squatted down while waiting for flag off ? Felt better when I started running.

Thank you, volunteers, along the way and at hydration points! This is one of the many runs I’ve noticed with enthusiastic and cheerful volunteers as well as enough volunteers and road marshals along the route. There’s plenty of hydration points and most of them have super chilled water and Pocari Sweat. Shiok to the max! ? Each hydration points have plenty of volunteers mending the hydration points, cheering and motivating runners and handing out the water to runners. Distance marker is well placed and accurate thoughout the route with motivational quotes.

It was super humid till we enter East Coast Park when I started to feel some breeze. The only thing I look forward at ECP was the u-turn point ? After 10km, I was sweating like I could make a swimming pool out of my sweat so I drank at almost every hydration point as well to keep myself hydrated. I felt super exhausted and complete the rest of the distance with many walking. At the last four km, I started to get annoyed by my left ear as it seems blocked, I could hear my own breathing as though someone is breathing into my ear. Then, even Kelvin’s walking speed is too fast for me to catch up with, I was on my own for the last 2km.

(Photo credits: Ang Chi Song)

The feeling of nauseous kicks in. Maybe it’s because I drank to much isotonic drink along the way, maybe because of the lack of sleep, maybe because of the back to back runs, maybe because of the blazing sun. I’m nor made of steel and not everyone have a body thats as fit like Iron Man. I must’ve looked horrible as one of the volunteers saw me and asked if I was OK, I said I was fine and carry on for a while before I felt giddy and a little bit unbalance. I know I need to rest and I sat down on the floor for a while like a weird out of no where. I was just like 100m away from the finish line. The volunteers cheered for the runners to run the last stretch, but I just can’t. I saw a wheelchair at the finish line and I was so close to sit down on it and beg to be push back to the race village but I thought I can still tahan. I start cursing when I need to walk back to that race village which was like at least 400m away.

I started to gag and wish I could vomit out because I knew I would feel better. It’s just that few hundred metres to the race village but it seems so far away. Decided to sit down on a curb and rest. I almost want to cry, till I saw Chiuping zehzeh. I was super happy to see someone familiar and she immediately knew I wasn’t alright and accompanied me back to the race village offered me her drink and fanning me all the way back to the race village though she was already on her way home ❤

Though its the first time they’re having the half marathon category but it’s very well organised. The medal and finisher tee looks gorgeous this year ? I pretty like the brand sponsor, The North Face of the race singlet and finisher Tee. And the bottled water and Pocari Sweat collected at the finisher entitlement was super cold as well ? I was too unwell to check out the race village but saw there’s policemen and firefighters uniform for the kids and runners to try on! Left after resting a while and some photos with friends ❤

This was my third run with Home TeamNS Real Run and all these runs so far offered different experiences at different places. It was well organised and nothing to complain about, just that the weather can’t be helped. Looking forward to what next year’s run gotta offer already!

How Running Can Help You Be More Concentrated on Studying

Team JustRunLah!
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How Running Can Help You Be More Concentrated on Studying

Whether you are running around the block or are logging miles to your treadmills, running is an activity that most college students do not consider. In most cases, the right exercise is critical for you to get that perfect body. However, if you feel that you are already at your ideal weight and do not need to workout, think again. Running has been shown to help pump extra blood to your brain thus giving it additional nutrients and oxygen.

Cardio workouts flood your brain with chemicals that enhance your memory, decision making and problem-solving. In fact, some studies suggest that the exercises engage in having the ability to change the structures of the brain itself permanently. As you improve your cardiovascular health, you will also enhance learning memory and help yourself attain the grades you want. However, that is not the only reason why you should run as a workout routine.

Mental advantage

Studies have shown that people who exercised during their workday were 25% more productive on the days that they worked out as compared to the days they did not. Most of the people used for this study were involved in aerobic workouts. The activities on the brain revealed that these workouts produced the same effects as a cup of coffee. The best part is that it is healthier and helps increase your circulation, filled your energy and allows you to think clearer and sharper. A study published by the Brain and Cognition found that after riding a bike for just 30 minutes subjects performed better in their cognitive tests than they did before working out. This effect lasted for 52 minutes after the workout was completed.

As a student, you can use this cardio-induced clarity of thought to study and complete those assignments. You can schedule your workouts on your lunch break or before you have to complete a demanding task, instead of searching for someone to do my assignment Australia services.

Boosts your memory

After you have studied for the test all night, you need to get your brain to remember everything you studied. It is essential for you to succeed in your course. However, sometimes that is not always the case. In the exam room, you see questions that you studied on but are unable to answer because somehow you have forgotten all your answers.

Running is a type of workout that can improve studying, increase your memory and problem-solving abilities by 20%. However, for more results, you must make sure that you intensify your workouts so that you get these benefits. From studies, people who do more physically demanding exercises have a bigger spike in their levels of epinephrine, BDNF, and dopamine in the brain. So challenge your body as much as you can.

Reduces stress

As a student juggling jobs, assignments, exams and strenuous social life, it is easy to feel stressed. There are numerous cases of students falling into depression as a result of the studies and the issues they undergo in their day-to-day life. According to a study published by the American college of sports medicines, exercises produce serotonin in the brain. Serotonin is also called the happy hormone because it makes the brain feel contented and happy. This mood lift will last up to 12 hours. If you workout before a strenuous essay or exam, you will feel happier and will be more relaxed and ready to answer the questions. It also works if you have had issues in your personal life. Working out allows you to concentrate on what is important.

Other benefits

Your brain is not the only part of your body that will benefit. If you have an addiction to either alcohol or cigarettes, workouts allow you to fight that craving. This is good news for people who are working out because they need to shed a couple of pounds. If you are a snack addict, workouts can help you maintain a healthy lifestyle.

It also helps you reduce your chances of getting heart attacks and breast cancer. However, make sure that you interchange your workouts, so you also tone your muscles. Include some weight lifts so you have all the muscles toned and looking great. Remember that exercise and studying are the two pillars which your academic and overall success rest on. Exercise helps you maintain a healthy body and studying guarantees that your mind is clear and sharp.

Embarrassing Running Moments

Lingderella
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Embarrassing Running Moments

What’s the most embarrassing thing that may happen while you were out running or running in a race? Some of us will understand these situations and will feel for them as we may have landed in these situations as well before. Hopefully, we can avoid them or simply just pray for the lesser the chance of it happening on us! ?

[Running shots]

In races there may be a lot of photographers around capturing our photos and we are not aware of and ends up we found photos of us very unglamourous like grasping for air or eyes were half closed. Or like me, took multiple shots and plenty of time while out running trying to have photos for Ig and FB as “punch card” or “evidence” that we did our run today! ?

[Mistaking people you didn’t know as people you know]

This would be very common during races or running at places with many runners. You thought someone was waving at you or wanted to give you a high five or said jiayou to you but ends up it’s actually meant for the person behind or beside you ? Luckily the awkward moment won’t be long because you would have ran past that person already ?

[Fall]

Many situations will lead to a fall, such as wet or slippery floors, didn’t see a curb, legs giving way suddenly while running or you just slipped or tripped in situations such as stepping on your own shoelaces or tripped over tree roots that were protruding out from the pavements. Professional advice is to check for any bleeding and blah blah blah, but my own advise to myself is to look around and see if anybody saw, if someone saw, get up immediately and carry on if I’m able to, and treat as nothing happened ?

[Smell]

Some ladies smell super super nice even after a long run or after a race,they brought sprays along with them, and even brought fresh sets of clothes and look for a place to shower after their runs, really sibeh effort and considerate. There were times after running when I took public transportation such as bus and MRT back, I must’ve smelt terrible because within 5 seconds, the passenger who tried to sit beside me decided to place their butt on another seat. Gomenasai! ?

[Abrasions]

This can be super painful, irritating and embarrassing all at the same time. With friction between the skin and clothes or skin to skin and sweat or sometimes due to running gear not suitable such as armband, we’ll get abrasions. We can have abrasions at our armpits, inner thighs, arms, chest, back or hip area. And the abrasions will caused some parts of the skin to darkened and become unsightly. The most undesirable ones I think were the abrasions got in the inner thighs because after that you tend to walk very unsightly by opening your legs wide wide with every step or even walks like crab or penguin ?

[Weird sounds and heavy breathing]

Perhaps it’s Qi Gong or some sort of breathing exercises, but I’ve heard all sorts of vowels or similar that people uses for breathing while running. Heeeheeehee, Hurhurhur, Ahhahhaha, Woowoowoo etc.

[Stains]

Some people really sweat a lot and the sweat spots on our clothes sometimes can be super ugly such as just at the armpit area and also the groin area as well. But even sweat stains of weird shapes is still ok, the more jialat ones are blood stains from nipple bleed mostly from men and menses for the ladies ?

[Bowel and bladder problem]

Yup, sometimes just because jiak ho liao before the run, the way you breathe or due to medical conditions and there comes the non-stop farts ? There may e’en be somacheache and worst still if you couldn’t control it till you find a toilet! ? Getting nervous and anxious for the run, drank too much water or even feeling cold can results in keep wanting to pee as well ? It’s quite a common sight guys will pee in the bushes along the route openly but womens couldn’t do that eh ?

[Wrong route]

No, you didn’t want to cheat and run a shorter distance but other runners thought so or something, neither do you want to run that extra distance but you just missed a turn because simply you’re blur sotong or directions signs not clear or the road mashalls were dreaming ? For ultra distance it’s really important to carry a whistle along to alert the runners who ran the wrong route or to help yourself if you were lost.

[Talking to yourself but you’re not crazy]

Motivating yourself and ended up saying out loud things like “jiayou!”, “finishing soon!” and etc when you’re trying to keep yourself motivated. Or even crying out when you thought of some personal matters or etc when you’re running but running is cheaper than therapy!

Review: Great Eastern Women’s Run 2018 (by healthobeing)

healthobeing
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Review: Great Eastern Women’s Run 2018 (by healthobeing)

Another hot favourite for the ladies, the Great Eastern Women Run never fail to attract large number of female participants to join annually.  From goodie bag, to the race itself, the race never fail to surprise the ladies.

Race Pack Collection

Race pack entitlements

Race pack collection was held at Marina Square atrium over four days, there was ample time for the participants to collect the goodie bag.  Beside a nicely designed sports bag with tons of goodies and coupons inside. You can order a tutu as a donation for Breast Cancer Foundation, Community Chest (for children with special needs) and SingHealth Duke-NUS OBGYN Academic Clinical Program, a programme to fund research to improve clinical and health care for women and their babies.

Race Day

At the start line

The race takes place at the National Stadium. The 21.1Km was held back nearly an hour because of the lightning situation.  The participants were already in the pen, but on the last check before flag off, the organiser informed that due to the CAT 1 ( lightning ) weather, the race has to be postponed till further notice.  Participants were able to seek shelter inside the new covered National Stadium.  Just minutes after the participants got in, it started to pour.

Participants heading back to the start line

The organiser was also very prompt in informing about the start time, although it was still early and most of the exhibitors at the finishing pen were not in yet.  Participants were still able to rest and go to toilets while waiting for further notice on the race start.

Flag off was 5:15 am and about 6:15 am the organiser opened up the pen for participants to go in again.  The cool weather was really quite conducive for running.  Some participants might have left as the announcement also said that medals and finishers’ tee will be dished out at 6:30am.  The majority still very enthusiastic, still went ahead.

The race route on the whole was quite well planned.  Despite that, some of the runners got lost while in the route especially when turning back to the Kallang Stadium.  Another main bottle neck was faced when the runners cross the Kallang Bridge and merge together with the 10km and 5km participants.  This point was really quite difficult to manoeuvre, especially when many of the shorter distance participants were there walking and taking pictures, the passage way narrow and participants have to fight with the public too.

The finishing was inside the stadium itself.  Runners’ entitlement of the finisher tee shirt, medal and to my surprise a box of polar puff breakfast was dished out to the participants.  At the same time runners can get their usual hydration and banana to replenish their energy.

Runners’ entitlement for finishing 21.1k

There were also many perks at the end of the run.  Pop corn, candy floss , snacks and many other food stuff were also available for the participants at the end.  There was also photo booths for you to take commemorative photographs as keep sake.

Overall

The race was pretty well organised and the choice of doing it at the National Stadium was good for the year end wet weather.  I especially enjoy all the booths with also zumba sessions, massage for those who came back early.  Ladies who are doing their first races especially Half Marathon in Singapore should consider this race!

Balance it up: Making high-volume training sustainable

Terry Tan
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Balance it up: Making high-volume training sustainable

Prologue

In the closing months of 2015, it came to an end.

The fair lady bided farewell and hoped we could always remain friends, as we have all along. The chase was over and I had never won her heart.

I would have run a 100 miles for her – it actually happened; namely Ultra-Trail Mount Fuji (UTMF) in September 2015, whose namesake refers to that majestic peak which she once lived near at her old home.

But, the worse thing is I did not complete the race.

UTMF in that year was considerably brutal with only 41.5% making to the finish line, and not without overcoming human jams on the route and tight cut-off times at checkpoints.

With this DNF, I took a hiatus from ultra training and races for more than a year-plus, just so I can get on to doing my degree and maybe, flirting with the female course-mates at night classes.

But, as I dug deep into academics, my peers were slugging in the trails and basking in their moment of glory.

While I felt happy for most of them, I was also irritated.

And perhaps, angry too.

To see my peers bypassing their milestones was encouraging. However, that showed how ahead they were in their running, and how underwhelming my previous achievements were.

So, the unsettled business in mind, I began to engineer a crack training regimen post-graduation.

Rethinking training

Getting on the road is easy.

But ascertaining the appropriate training programmes and volume will take time – years for this late-bloomer – to figure out.

For starters, not all can subject themselves to the 100k-and-beyond weekly mileages that elites could endure. And most people would never bank on a less-than-adequate training volume to weasel their way through the mountains.

As with any specific training programmes you read in running mags or online, they are not one-size-fits-all solutions. At best, they only provide ideas and hints to how your own regimen would work out.

Eventually, everyone’s training is affected by a slew of factors within and outside running: pronation, physical condition and psychological state, as well as diet, sleep hours, work and lifestyle choices.

The combination of those elements will determine the kind of runner that will develop over time. Importantly, training impacts your entire being and is in connection with just about anything in your personal realm of existence.

Hence, however important training is, it should not be done at the degeneration of other non-running aspects (leisure, professional pursuits, romance, etc).

As much mental as it is physical, the key to proper training is sustainability: Sweating it out without piling with cumulative misery and injuries; moderating goals to meet them consistently and still reap enough benefits for a race and; finding fulfilment and enjoyment in both running and non-running activities.

Training, therefore, has to be a manageable, holistic and positive experience.

80s for three weeks

Until recent times, I straddled both ends of the spectrum: Overdoing it that it becomes unsustainable and underdoing (most of the time) that I pay the price on race day.

I had once tried to achieve a 100k per week, only to suffer insomnia the following nights. Even then, simply trying to meet close to that hard-core three digits is a stretch; life’s busyness and all means training becomes more of a draining chore instead of a feel-good series of workouts.

On the other hand, I also ended up training too little. I cut an excess amount of time, mileage and effort whenever I was hamstrung by fatigue early in a run or in the middle of it. I thought I was reaching a limit and needed more rest.

If I was not mentally into a tough session, I would opt for a flat route over a hilly course. I would rest more days than needed when I assumed I was already too spent from previous days to maintain the streak.

Better to conserve than to be wasted by race day, I opined.

Consequentially, the result shows: My Garmin Connect data reveals the pre-UTMF 2015 weeks which are marked by a staggering pattern of inconsistencies.

For three weeks, a 40km+ session was recorded in each week, but the weekly mileage from the first to the last is uneven – 66km, 70km and 43km, respectively. There are too many vacant days per week, about four on average, and this trend is reflected across other weeks. Long runs (21km and above) occurred as abruptly as the inactive days that preceded, with little gradualness in build-up and tapering.

And those happened within the 10 weeks before UTMF.

The problem here is the lack of a well-defined goal.

When your training schedule can be arbitrarily tweaked based on your mood of the day and how much f***** you give, it pretty much ends up as it is: the most f****up training ever conjured by a lazy runner.

So, I need to set a figure for at the least the week and a frequency I would commit to.

Now, 100km is definitely gonna take a chunk out of time and 90km would be too close to that mark.

80km would be 20 short of that “POWER OF GREYSKULL!” finish. But, it would still make me satisfyingly drained by the weekend and reward myself with an Erdinger Dunkel (priced S$5.90 at the Fairprice mart).

That number I could will myself to. For the beer, especially.

Of course, it can’t be a perpetual cycle into an 80k-every-week oblivion. Be kind to oneself and accept three consecutive weeks of high mileage is an intense but sufficient prime-up – then cut it from there to a taper the following week in which it is 20km shorter at 60.

This is how it should go for a complete cycle:

Week 1: 80km

Week 2: 80km

Week 3: 80km

Week 4 (taper): 60km

Repeat.

Now, let’s get down with the nitty-gritty.

Calibrating training by the points

The science behind this training plan – or for any other plans – is to factor that, at any point of the first three weeks, your attention might be demanded for more pressing matters outside running… and that is just life.

A firm sense of discipline will see you through the weeks. However, once in a while, when personal responsibilities are priority, you would find yourself robbed of time to cultivate the pain.

Fret not. The 80km week does not have to be so if it permits itself some flexibility – for even multiple weeks if required.

To do this, I implemented a points system in my training à la UTMB scoring qualification system.

Basically, when a total of 80km cumulative mileage is done for a week, it is 3 points. So will it be for the two weeks when you hit 80k each. After the end of the third week, you should have amassed an overall 9 points.

And those points will reward you – you guessed it – the Taper Week. No, you tall hopies; that trip to Chamonix will have to be earned through a more quad-breaking process.

On the surface, it may appear straightforward and even easy to stick it through with three 80k weeklies.

Until, somehow, you are needed for almost the whole week to ensure your 10th cousin’s wedding at Sentosa Cove goes smoothly and impresses his hot Korean fiancée’s family. And it is a pity – that you never have a hot Korean girlfriend like your cousin.

More importantly, that momentous development puts a severe strain on your training time. Well, there’s an alternative; just tune it down.

So, 80k per week is 3 points. But, there are also 70k/week (2 points) and 60k/week (1 point). In a time-tight scenario, the third week would have been interrupted by your cousin’s royal-style wedding after your two successive 80k weeks:

Week 1: 80km

Week 2: 80km

Week 3: Damn cousin’s wedding to hot Korean fiancée

In this situation, if you cannot afford more, do less. Even then, set your minimum limit strictly at 60k. For the five days of busyness, try at least to do 5ks for four and reserve a 10k for one day. You can perhaps shoehorn a 30k on a free day during the weekend. All these should add up to 60k or one point:

Week 1: 80km (3 points)

Week 2: 80km (3 points)

Week 3: 5k+5k+5k+5k+10k+30k= 60km (1 point)

Accumulated points: 7 points

Yet, you would still fall short of making the next week a taper until you obtain 2 points to make it 9. It is obvious what Week 4’s mileage will be:

Week 1: 80km (3 points)

Week 2: 80km (3 points)

Week 3: 60km (1 point)

Week 4: 70km (2 points)

Accumulated points: 9 points > TAPER ON WEEK 5

The point of flexibility is to ensure, even when you are hard-pressed to find the time for training, you would still able to keep the body in consistent activeness, albeit the reduced volume and intensity. The toil debt is real; a week of inactivity or very low mileage could hamper the start of the 3-week high volume phase.

Now, just because this training plan grants you the prerogative to exercise flexibility, please don’t do something like this:

Week 1: 60km (1 point)

Week 2: 60km (1 point)

Week 3: 60km (1 point)

Week 4: 60km (1 point)

Week 5: 60km (1 point)

Week 6: 60km (1 point)

Week 7: 60km (1 point)

Week 8: 60km (1 point)

Week 9: 60km (1 point)

Accumulated points: 9 points (YOU WONDERFUL HUMAN BEING.)

Flexibility is supposed to help you maintain training progress, not shortcut the whole darn thing by ironically protracting it.

Stay the course for the ’80/week’ – pull back only when extremely necessary.

What’s in an ’80’ week

What you put into an ’80’ week is about as delicate as customising a carbo-load at The Daily Cut.

You can’t simply jam in a single 80K session in one day or do 10Ks for six days, followed by a 21K, then missed a much longer LSD in the process. Be realistic about your strengths and, at the same time, aware of pushing yourself further.

While there is no training mixture which would suit everybody, there will always be a plan sui generis to a particular kind of runner. Look for one such programme or, better still, craft your own.

I find it vital that, in order to maximise the positive effects of training, the ‘80/week’ should contain at least a 10K, 21K and 40K, topped up by another run to prop up the figure.

Well, at least, that was the plan; the cumulative impact of high volumes week after week resulted in too much lethargy to get a mid-week half-marathon done (which I cut to 10K) at one point. And then the busyness of work (sort of) and a possible overloading on my right leg in another session.

I will admit – the training week’s composition is still a work-in-progress. Regardless, the one session I prioritise that MUST be done is the long run – 40K and beyond – in all weeks except the taper. The 40K should, as weekly as possible, be the ‘flux capacitor’ to pump up for an incoming ultra (50K and beyond).

And if you are up for it, try to do a 50K session per yearly quarter.

Now, training is not simply a series of sessions on the flat unless you are preparing for a road marathon – which the ‘80/week’ can be adjusted for.

Heading to the mountains to pay your due? Fashion your 40K to, in my case, include six climbs up Bukit Timah Hill (with the rest of mileage on trail and/or concrete), and for the 21K, at least three stair climbs at The Pinnacle@Duxton, where it smells of piss at the first floor.

In Singapore, you have to make do with what our mountainless, tiny island has. There are indeed a few good locales for steep incline running like Vigilante Drive at Kent Ridge Park. Mount Faber would do as well, though, the name’s a scam – it is never a mountain.

Disadvantages and advantages of the ‘80/week’

Capping your training mileage at a certain number ostensibly limits your potential. Why not do more if you could, one would argue, and rightly so: there is a chance the ‘80/week’ might inhibit further progress by reducing your motivation for additional volumes.

However, extra amounts are either going to work or not work for a runner, and there are different runners for whom the outcome varies. The most essential goal here is consistency, not escalating the load.

Nevertheless, you are not prohibited to do some more if you can. Just avoid the contrived piling up of ‘junk’ mileages; instead, let your increments be natural.

For example, in addition to your mandatory sessions – 10K, 21K and 40K on Monday, Wednesday and Sunday, respectively – you would always run a 7K back to home from work, no matter what. With those happening on Tuesday and Thursday, they would easily bring the week’s mileage to 85K – an additional 5 which wouldn’t kill.

Basically, natural increments like those are efforts happening on an ‘on-the-way’ basis, like a short race, and not doing more runs to deliberately push the number, even beyond what is sustainable. And the increments should not be too significant.

Furthermore, one should not only be focusing on the mileage ran within the Monday-Sunday time frame – there are also your last 7 days which would have preceded that period.

From Monday to Wednesday, you would have done 30K of running. But, taking into the account the days before that – Thursday to Sunday last week which amounted to 70K – you have already run 100K for the past seven days.

And, that is the beauty of consistent weekly training: you end up doing more than you think you have. The perspective based on the last seven days is a good way to gauge whether you could train more or (especially) risk overtraining.

Remember: the more training volume is over a short period, the more stress your body is subjected under. Train with what your body could effectively adapt to.

Over time, I have also come to dismiss one advice which was given during my early days of running and that is, the practice of not compensating for lost mileage. When you start running, maybe; on the other hand, the advice – in my opinion and based on personal experiences – only curtail your training progress the longer you are in the game.

It’s not that life’s busyness is not a credible concern. However, if you are seriously committed to the process and its goals, you should always find a way to meet at least the targeted weekly mileage, even if you can’t commit to a 40K in that week.

Additionally, the flexibility of the ‘80/week’ regimen provides multiple ways to meet your objectives whilst overcoming external difficulties. Setting a weekly number would help you plan sessions in advance, and even during mid-week or on a short notice when you are bumped by last-minute matters to tend to.

When all else fail, you can still scale back to a ‘70’ or ‘60’ week – but nothing below those unless it is absolutely inevitable.

No matter what, you should train in a manner that is focused, consistent and sustainable, in spite of the challenges.

This is not for everyone

I’m not a certified coach or bona fide sports expert. What I have rambled about in the last one hour is obtained from my own experiences in running. To add to your concerns, I’m not an elite athlete even if I sometimes think I am one.

What I say may or will not work for you. But, so are the opinions of the true pros who comment on websites or magazines, sometimes with little to no disclaimer. There is a reason why professional coaching is very much an individual-focused endeavour, and why career athletes would drop their coach when things did not pan out well.

Everything you hear from anyone is just another piece of wisdom – or cautionary tale – for your approach to training. As a whole, a specific programme may never answer your needs substantially.

Moreover, the right training will take some experimenting and time to figure out. But it will yield results once you discover the stuff that clicks with you – hopefully, with fewer injuries as you go about it.

The ‘80/week’ plan has, to a certain degree, worked for me. Still, the verdict will rest on race day and it remains to be seen what the full extent of the training outcome is.

So far, the past 10-13 weeks have been the most consistent I ever trained for a long race.

Thus, reflecting on past events, I think the next race could turn out better.

Review: B.I.G Farm Walk and Run 2018 [8 km] (by stargazer)

stargazer
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Review: B.I.G Farm Walk and Run 2018 [8 km] (by stargazer)

When we mention the west part of Singapore, the 2 things that usually comes to our minds are: factories and farms. There are not many races that are being held in the west. Thus, I signed up immediately when this event was opened for registration. I was curious where, or which farms the route will bring me. Also, I was seeking a new experience apart from running in the city areas and eastern parts of Singapore.

The Event

The B.I.G Farm Walk & Run is an annual community event organized for the residents of Chua Chu Kang GRC and Hong Kah North SMC. It comprises of a 8 km Run, 3 km Walk and Kids Dash. I am taking part in the 8 km run, but had actually planned to walk in some parts of the route to take in the scenery. The route takes the participants to some of the well known fish farms and nurseries in the Sungei Tengah area.

Race Day

It was raining very heavily in the wee hours of race day, 14 Oct. I had hoped for fine weather, as there were also two other races on the same day – The Great Eastern Women Run and The Performance Series. Nevertheless, I decided to go ahead to attend the event, keeping my fingers crossed that the rain may subside when I reach the event site at Brickland Road.

I took the 1st train from Bedok North to Bukit Panjang. I had planned to take LRT from there to Choa Chu Kang (CCK). But upon reaching Bukit Panjang at 6.50 am, I realized the LRT was not yet in operation. I spent some time pondering on my options, before chancing upon a notice which states that LRT shuttle bus is available to CCK MRT Station. I proceed to the designated bus stop outside Hillion Mall and boarded the bus when it arrived. It took approx 10 mins to reach CCK. Easterners who wish to travel to CCK at this time may want to take note of this. 

The organizers had arranged free shuttle bus (opposite Lot One Mall) to the race site. I boarded the bus with other participants and reached the site at 7.45 am. The 8 km run had already been flagged off. I did some warm up exercises and quickly commenced my run.

It was still raining. Kudos to the organizers for being prepared and provided disposable ponchos to those who needed them. I decided to forgo the poncho and run in the rain, my first after all the races I did. I also made the right choice to wear my trail running shoes as they provided better water proofing and grip in such wet condition.

It was cold and somewhat ‘surreal’ running in the rain, especially in this ‘countryside’ environment where the air is fresh. I passed by Nippon Koi Farm, Qian Hu and Rainbow Aquarium. It was very tempting to pause and go in visit them as I used to be a fish hobbyist. The plants from the nurseries and vast landscaping added a natural and somehow rustic feel to the surroundings.

  

I slowed to a walk many times to appreciate these farms and scenery and took time to speak with some of the volunteers stationed along the route. Many of them were ‘aunties’ and ‘uncles’ in their 50s and 60s and they were great in supporting this event despite the downpour. Must really salute their commitment!

There were 2 hydration points providing water and an ambulance was standby at the Lor Semangka junction.

After a while, I passed SPCA and exited to the main Sungei Tengah Road. I joined the walkers, who had started their walk at 8.00 am and were now heading back to the Finish point. By now the rain had considerably subsided. Everyone appeared to be in high spirits as we slowly walked back to Brickland Road.

The collection of goodie bags and finisher medal was quick, though I feel the area was quite messy as it was crowded by participants who were not directed away after collecting their entitlements.

Post Race

The event site was abuzz with activities. There were performances by local residents and the Kids Dash was about to commence. The crowds rested while waiting for the lucky draws at 9.45 am. There were 20 prizes to be won. The top 3 prizes, all aleoca children bicycles, were won by kids! Mr. Gan Kim Yong, Mr. Zaqy Mohamad and Ms. Low Yen Ling, minister and MPs of this GRC, gave away the top prizes.

I left after the lucky draw, didn’t manage to win anything but feeling great from the farm run.

Comments

This is a well managed event with a unique race route.

I encourage runners who are looking for a refreshing experience in the west to consider this event next year. Do not be put off by the travelling distance as it is just a once a year event.

Race Review: The Straits Times Run 2018 [18.45 km] (by SwimmingRunner)

SwimmingRunner
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Race Review: The Straits Times Run 2018 [18.45 km] (by SwimmingRunner)

The Straits Times Run was held at Singapore Sports Hub on 23 September 2018 (sorry for the late posting). This is the 5th time Straits Times organised this race ever since its debut in year 2013. More details can be found at https://www.straitstimesrun.com. There were 3 different running distances to choose from, I chose the 18.45km one.

3 days before the race, I went for strength training with the running club (because of the rain outside) that I took part in University. I suffered muscle ache on both my thighs until race day. Swimming the day before helped me to relieve the pain but I still end up with slight thigh muscle ache during race day.

I felt super worried of not being able to finish the race. I prayed for strength to finish, took the courage to run the race, and proceeded to the race village via shuttle bus. I arrived the race village at 4am but the start pen opens only at 4.30am. The bag deposit process was quick, which means, I have lots of time to prepare myself for the run.

Race village
Walking to start pen
I was in the 2nd wave that flagged off at 5:15am

After running a few kilometers, my legs seems to be fine despite of starting off with both slightly aching thighs. So I was still super worried, hoping and praying to at least be able to finish. It turns out that my leg muscles gets really sore after running for 13km. So I endured for another 5.45km to finish off the race. This time round I felt that I ran a consistent pace. Thank God my legs never cramp up during the race despite running with little walking breaks.

Hydration points during the race was good as they provide runners with both plain water and 100plus isotonic drinks. Race route was okay for me as well.

Even though I’m not in my best condition to run, I managed to finish in a time of 2 hours and 18 minutes. However, I misplaced my own finisher medal. Thankfully, I was able to get a new one from the information counter.

I like the finishing point that was located in the new National stadium at Singapore Sports Hub which I rarely go to. This run is a good opportunity for me to revisit the new stadium. There was also a lucky dip booth just like last year’s run, which was a surprise to me. All I have to do is to like Panasonic on Facebook, make a pledge, and share on Facebook to take part. I went for it and won a pair of AA Panasonic batteries. This prize was unlike last year’s Straits Times Run where I won a steam iron.

Review: Great Eastern Women’s Run 2018 [21.1KM] (by maylindateo)

Maylindateo
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Review: Great Eastern Women’s Run 2018 [21.1KM] (by maylindateo)

Race date: 14 October 2018

The Great Eastern Women’s Run (GEWR) has established itself as SouthEast Asia’s largest all-women’s run. This year, they celebrate their 13th edition with a brand-new location at Singapore Sports Hub. In addition to the 5 race categories (21.1KM, 10KM, 5KM, 2KM mummy & me, Princess Dash), there is a new category this year which is the 110-meter sprint. It’s the first time that a sprint event has been added to a mass running event in Singapore.

This is my 3rd year participating in GEWR. I ran the 21.1KM category in 2016, 2KM mummy & me run with my daughter in 2017 and this year, I am back to running the 21.1KM category again. The reason why I am attracted to GEWR is due to the all women’s nature. It’s quite distinctive and special to participate because the men don’t get to run.

REPC

Race pack collection is held at the usual venue at Marina Square from 27 – 30 September 2018. When I went to collect mine on the first day in the morning, there was very little people and the collection process was fast and efficient.

As I registered for the race late, I did not get to choose my size for the running tee and finisher tee because smaller sizes were out of stock. I was forced to select a large size which I can’t wear. I requested to change to a smaller size at the information counter, however I was told that only size L and XL are available, no more smaller sizes available for exchange. I was also told that the cutting of the shirt is quite small, so I was advised to have a look at the sizing. Yes, the cutting is smaller than last year’s but a large size is still too big for me. I had no choice but to seek to do exchanges on my own by asking around.

I love the bag that was given as the race pack. It’s unique and of good quality.

Race Day

I arrived at the race venue by shuttle bus and there was already quite a lot of people. I walked to the multi-storey car park where their baggage deposit and holding area was. The portable toilets were outside of the car park. At first I had a problem finding the start pen. Then I started to see people gathering around the car park entrance/exit and it became clear that it was the way to the start pen and I could see the starting arch quite a distance away.

Pre-race holding area

Then we were instructed to start walking to the start pen. It was a cool and windy morning. I received SMS from GEWR informing us of a possible moderate rain but confirming that the race would go on. We were preparing to be flagged off and at close to 5:15 A.M, suddenly organiser was informed of Category 1 weather that was happening at that time, so we were asked to turn back. I could see that many ladies were unwilling to do so and still hanging around. We walked into the national stadium to seek shelter and shortly after, I could hear the loud pouring rain outside.

In the stadium, there were 2 large screens that would display the instagram images of people who posted with hashtag #GEWR2018. After sitting for close to an hour, the rain and thunder stopped and it was announced that we could head out to the starting pen again at 6:00 A.M and flag off would be at 6:15 A.M. Another SMS was sent informing us of the go-ahead status of the race and for those who decided not to run, could collect their finisher entitlements in the stadium.

Situation in the stadium while waiting for update on the race status

The elites were flagged off first followed by the rest of the runners about 5 minutes later. We started running under cooling weather and slight drizzles. It was a pleasant and wonderful condition for a run.

Start pen

The run started along Nicoll Highway passing F1 Pit Building, Singapore Flyer, Esplanade, Gardens By The Bay, Marina Barrage, Marina Bay Golf Course and finishing inside the National Stadium. This city route is quite scenic and even better without the sun.

The hydration stations were at 2 – 3 KM apart and they serve mineral water and 100 Plus. Distance markers were accurate. The beautiful 2:30 pacers were very encouraging and uplifting. It was nice running together with them but after 10KM, I slowed down to hydrate and couldn’t catch up.

Banana station was in between 13 and 14 KM mark, I took one and there were plenty. I decided not to look at my HR and kept pushing. I knew it was high. My PF was manageable and did not cause me too much pain, though I could definitely still feel the presence. New insoles helped.

After Tanjong Rhu Suspension Bridge, there were guys giving high fives and gummy bear sweets! I kept running and told myself to stop only at the finishing line. It was getting too crowded at the last 1 KM as there were many 10 KM runners and mothers walking with their beautiful daughters. I had to move slower trying to manoeuvre among the crowd.

It was sweet to end the run inside the National Stadium! In my opinion, it was the best venue ever. It was sheltered, so you don’t have to care whether it is raining or scorching hot outside and still get to enjoy the post-race activities and food. The finisher item stations were classified under 100 Plus carbonated and non-carbonated. I went for non-carbonated. Never a fan of carbonated drinks. I was given a can of 100 Plus, a bottle of mineral water, a banana and breakfast pack (muffin and chicken pie from Polar). I gulped down the can of 100 Plus to quench my thirst.

Finish arch inside the national stadium

The finisher medal has a stunning rose gold colour and of similar design as last year’s. The race village had various food/beverage stations, bouncing castle for kids, powder room, massage, photo booths, etc. I explored for a while before heading home. The short walk to the Stadium MRT station was a plus point for having the race venue at the Sports Hub. Kudos to the organiser and I really enjoyed this year’s experience.

7 Tips on Becoming a Successful Running Blogger

Team JustRunLah!
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7 Tips on Becoming a Successful Running Blogger

If your running passion yells to you “full involvement”, I see three good solutions: prepare for and compete in a marathon, start a running blog, or do both. The second and third option seem unconventional, but I assure you they’re not.

The perks of having a running blog are quite promising:

  • It allows you to document your life and professional progress
  • It’ll help you overcome challenges and setbacks
  • It’ll improve your commitment to pursuing your dreams
  • You can become a highly reputable running influencer
  • You can earn your financial freedom if you employ the proper monetization techniques

Is it easy? Quick? No. Can anyone become a successful running blogger? Absolutely no. I’m not here to crush your motivation, but rather to expose the truth that’ll help you develop realistic expectations.

In this post, I’ll detail 7 insightful tips to become a successful running blogger. If you’re just starting out, perfect. If you already have a blog, this post will give you clues on how to improve your performance.

1. Commit to a Clearly Defined Mission

Mike Carry, CEO at EssayOnTime and marathon runner, suggests that “Blogging is just like a business. Without goals and missions, your progress might be limited by your moods, challenges, and setback. Also, by having a clear mission, a runner will better define his brand’s culture and position his blog among his fiercest competitors.”

Here are some examples of blogging goals:

  • Helping beginners by offering proven and effective advice
  • Setting a good example by consistently improving yourself
  • Motivating and inspiring other runners to reach their peak performance
  • Becoming the biggest running blogger nationally/internationally

Find your own motivation and stick to it as if you’d hold the rope before falling down the cliff!

2. Develop a Content Strategy

To start your running blog on the right foot, plan your content strategy before anything else.

Establish the Target Audience

In order for people to read your content and follow your advice, you’ll need to address the right audience. For example, some running bloggers target pregnant mothers. Other running bloggers write for overweight individuals, while others write for professional athletes who prepare for marathons. Decide, and craft content and products that fully resonate with your specific audience.

Develop a Content Calendar

You should develop a content calendar that outlines your future blog posts. This way, you’ll find it easier to post content consistently. Your audience will love you for that, and they’ll reward you appropriately.

Guest Post/Offer Guest Posting Opportunities

To bring more traffic to your running blog, you should seek guest posting opportunities and offer guesting possibilities as well. Allow other runners or professional athletes to write for your blog and allow them to link back to their site. Do the same and broaden your blog’s reach!

3. Use Passion to Differentiate Your Voice

Unless you’re passionate about running, starting a blog dedicated to runners would be a huge mistake. People expect something original, unique, and valuable. Your passion will help you differentiate your writing voice, as well as your blog’s unique value proposition.

4. Choose Attention-Grabbing Pictures

Visual content will help you capture your traffic’s attention, which will improve the number of people who actually start reading your content.

You should only use high-quality pictures of yourself, other athletes, affiliate products, or of your own products. If the quality of your images is poor, your visitors will immediately notice the lack of professionalism!

5.   Get Big on Social Media

Build an online presence and share everything you post on your blog with your social followers. Instagram, Facebook, Snapchat, YouTube – choose a platform and try to build a huge following. It’ll take time, and it’ll only work if you can share valuable content on a consistent basis.

6. Collaborate with Non-Competitive Influencers

Another great tip to speed up your blog’s progress is to seek and collaborate with non-competitive influencers. For example, a running blogger cannot go to another running blogger and ask for promotion services because a direct competition exists between the two.

However, a running blogger will be able to close a “partnership deal” with a gym blogger, a health blogger, or a sports clothing blogger because the interests are often different, as well as the content.

7. Get Creative and Think Out of the Box

There are many running blogs out there, each trying to gain a competitive advantage over time. To stand out from the crowd, you’ll need to offer content that’s creative, relevant, and ultimately useful. Here are three examples of creative approaches for running bloggers:

  1. Run Eat Repeat

Monica, a passionate running blogger started documenting her dieting and weight loss progress before her first marathon. This content marketing campaign helped her increase the rapport with her followers, making them trust and respect her more. Her blog also contains recipes, exercising moves, and dozens of useful running tips.

2. The Science of Running

Steve Magness is a highly successful author, performance coach, and lecturer. He’s coaching more than 25 professional runners, helping them improve their marathons’ performance. On this blog, you’ll find lots of useful information in the form of free blog posts, podcasts, and newsletters.

Offering coaching services can be a great source of income, it can help you improve your standards, and it’ll help you stand out from the crowd.

3. Coach Jay Johnson

Coach Jay Johnson is a blog run by a successful author named Jay Johnson. He is an expert runner and a great coach who takes a different approach than most runners – he writes a book, publishes it, markets it, and makes a lot of passive income over time.

The book is called “Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives” and teaches people how to leverage the last 20 weeks before a marathon to improve their odds of success.

Takeaways

Becoming a successful runner is often more difficult than most people would expect. Consistency and persistence are keys, as well as the presence of a true sense of commitment. Take our tips into consideration, test them one by one, assess the results, optimize, scale, and repeat. Keep growing your digital skills, expand your reach, and seek to constantly “play” better than your competitors!

Start your own running blog now

You can setup your own running blog for free here on JustRunLah!. Follow this link to find out how.

Guest post: Serena Dorf is an enthusiastic content writer in Los Angeles. She is thirsty for knowledge and is always on the lookout for amazing writing tips to share with her readers. In her free time, she is reading classic American literature and learning Swedish. Feel free to connect with her on Twitter.

My YOLO Run 2018 Singapore [10km] (by Lingderella)

Lingderella
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My YOLO Run 2018 Singapore [10km] (by Lingderella)

Anyway, it’s not 10km but 9km. How can something so simple fail? ?

I’m running because it’s a free run as I’m their participants last year. Thank you Justina for collecting the participants entitlements for me ? Thought the run will not happen as race pack collection was just announced merely days before the race. And race pack collections was only from Wednesday to Friday ? People gotta work and I could only imagine long queues after working hours at the race pack collection ?

It’s funny that I almost give up this run thrice but still I turned up and finished the run. First thought of giving up the run was when I knew that next day would be Great Eastern Women’s Run, 2nd when I told Justina I didn’t want to run anymore 2 days prior to the race as I’m not feeling well, and third time while I was in Grab Hitch with another runner coincidentally hitching to the race site as well when it started to drizzle. The driver was on the way to pick up his wife from her night shift at work and I actually asked him: Will you be heading back after picking up your wife? I don’t want to run anymore ? Well, he said he will be heading elsewhere so I got no choice but to alight ?

It was 6am when we arrived at the race site as we were both unsure of the location and that’s why we decided to be early. We planned to alight at the main entrance of Gardens by the Bay but somehow we manage to drop off just by the side of the race village. Route was the usual one from Gardens by the Bay with running up slopes at Marina Barrage to Gardens by the Bay East and u-turn, just that the flag off was at Bayfront Plaza which was an unusual flag off site. It was drizzling, official website indicated to be early for baggage deposit race village opened and yet it’s still not ready. This time I didn’t dare to bring any bags for deposit as I didn’t really trust them that nothing would go wrong and I was indeed lucky. And The race village was not sheltered and it’s muddy. Even before the run, our shoes were already wet ?

Justina told me that the flag off would be delayed from 7am to 7.30am due category 1 status, which I think meant lightning warning. I was not feeling very well so I seek shelter found a place to sit down and enjoy an episode of Big Bang Theory and another one on the imperial palace the type of drama which the imperial consorts frame one another and kill childrens for reasons that would benefits them while waiting for flag off ?

It’s a free run for me so I didn’t mind running. I only expected a bib actually but with a T-shirt as well was already a bonus and good enough I thought but some runners expect the same entitlements as new sign ups this year? ? It’s not that bad of a run for me luckily because I wasn’t stuck in queues and didn’t deposit bag and thus avoided all the hassle.

Just a few hundred metres into the run, distance board showed 1km and I thought gg already. A little more than 6km was the 8km distance board as well. Though I didn’t stop at water points,

I’m pretty sure it will jam and runners would need to wait for water as there were only 2 volunteers for more than 2 thousand of 10km runners at some water points. Just do the maths, one places cups, another pours water ?


Just by beo-ing, I can see that runners who deposited bags would require a long time to deposit and retrieve their bags. Didn’t know how long but seeing the queue it doesn’t seem like a short wait. And those who returned back a little later would queue a long time even just to collect their finisher entitlements, it’s so scary that it looks like a start pen ? I heard people queued for an hour to collect their finisher entitlements and there’s problem with collecting the foam roller for the new sign ups as well ? I waited for about 10 minutes to collect my finisher entitlements but while waiting, we were standing in muddy grass patches soaked with rainwater and this guy behind me took off his shoes and socks and the “juice” from his socks “piak” on me ????


I would actually prefer a 9km medal ? My friends, Justina and Christine ran 10km ended up gotten a 5km medal, and Justina also missed the 2nd loop of Marina Barrage ? Route and cones were actually quite messy there at Barrage with many turns as well.

#RiseAgain? I thought they would do their best to regain some reputation, turns out still a disappointment for a majority of the runners.

There’s also problem with their timing results ? You may find your results here. Some of my friends got no timing at all and I can get 15th in female position? ? I’m sure there’s many more female runners ahead of me.

Register for any upcoming YOLO run is pretty risky. I wouldn’t want to pay $40 $50 and end up torturing myself by queueing up to collect my personal belongings and finisher entitlements with a time longer than the run. I’m not a fast runner but luckily for me, last year and this year it’s good enough to avoid the crowds coming back in after we run. Though I didn’t suffer in the queues or have any issues with the run, I guess no more YOLO run for me next year as I felt we shouldn’t encourage poor organisers and poor standard of a running event. If YOLO run will be organizing anymore future runs, they must really improve and stop disappointing and angrying the running community of Singapore and the various countries that they held their runs in.

Workout Clothes Which Inspire You to Go to Gym

Team JustRunLah!
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Workout Clothes Which Inspire You to Go to Gym

The phrase “dress for success” does not apply just in the business world. It’s actually a good motto in the fitness world too. Going to the gym requires a positive and confident attitude if you want to lose some weight or to tone your body. But this attitude can be reached if you don’t like the way you look in your workout clothes and have a constant feeling that everyone will judge you for this.

As Audrey Greens, HR manager at EssayOnTime and passionate sportive, acclaimed, “Choosing the perfect workout outfit really matters. It can improve your self-esteem, your motivation, your productivity, and it can protect you from possible injuries. As well, when you put on the workout outfit that you like so much, your brain receives positive signals about the workout, meaning that it’s an experience that you’ll love to repeat soon.”

With no further ado, in today’s post, we’re presenting you several workout clothes that will motivate and inspire you to go to the gym and run the extra mile.

Nike Dry Wake Up Graphic Tank Top

This is the perfect top for your morning exercising routine. It has the perfect motivational message to get you out of your cozy bed and work your ass out. As well, it has a moisture-wicking fabric and no sleeves that will give you exactly the feeling and flexibility you need to get you through your workout.

Adidas Wow Drop Climate Cool Leggings

We’re all looking for the perfect pair of leggings to look good on us and to keep us dry and cool. Well, look no more. This Adidas wow drop climate cool leggings look good on any body shape and will keep the sweat away. You couldn’t ask for more. Beside its ClimateLite technology, it has a super nice peachy color that will be easy to match with any top. I’ll say that this legging is a more than a great deal.

 

Urban Outfitters Without Walls Mid-Rise Engineered Legging

If you’re looking for a fancy, cute, and out of ordinary workout style, look no more. This leggings from Urban Outfitters may be exactly what you’re looking for. Unique design, soft fabric that feels great on the skin, and the lateral lines will give make you “lose” some weight. The perfect combo, don’t you think?

Women’s Adidas Tubular Shadow Sneaker

Modern, simple, fashionable, and yet comfortable are the keywords for the perfect workout pair of shoes. Adidas tubular shadow sneaker, which can be found in more colors to make sure it matches your workout outfit, will give you the feeling that you’re walking on the clouds as they’re also lightweight. Running never felt so easy wearing these awesome sneakers.

Nike Colorblocked Windrunner Jacket

There’s always a problem with matching out clothes with the rest of the outfit. Not the case with this black-and-white Nike jacket. It is also super light and it protects you from the nasty wind, things that make this jacket perfect for any running lover. And it also has a retro design that will make you look simply amazing.

Zella Clear Routine Tank

Want a sexy feeling while working out? Then, you should try Zella clear routine tank. It will make your back look sexier than ever. This top will give you a “chic” workout look. It coves in more colors that are easy to match the rest of the outfit. Zella’s top promotes flexibility as it’s lightweight and it has a breathable fabric that will help you fight the hot and sweet while you’re working out. Sounds quite perfect, isn’t it?

Conclusion

No matter what your taste in workout clothing fashion is, the most important thing is to feel good in your clothes and go to the gym. Exercising on a regular basis has a great effect on both our mind and body. So, let a little impediment like not so nice clothes stop you from having the perfect body and a great state of mind. Find and take whatever you like to do sports in and make your appearance at the gym.

Guest author: Jacob Dillon is a professional writer and distinctive journalist from Sydney. Being passionate about what he does, Jacob likes to discuss stirring events as well as express his opinion about technological advancements and evolution of society. Find Jacob on Twitter and Facebook.

Mongolia Sunrise to Sunset – MS2S – 2019: Online Registration for the Magical Trail Run

Team JustRunLah!
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Mongolia Sunrise to Sunset – MS2S – 2019: Online Registration for the Magical Trail Run

20 years of the most remote and beautiful ultra-trail running, 20 years of charity for Hovsgol National Park and its population: The anniversary Mongolia Sunrise to Sunset (MS2S) 42km and 100km trail run took place in early August at the shores of mighty Lake Hovsgol in Northern Mongolia. Runners from no less than 15 countries took part in this exceptional challenge and witnessed first-hand why MS2S is widely considered to be one of the most beautiful trail runs on the planet: Lakeside trails, windblown lowlands, craggy mountain passes, mossy fairy-tale forests and meadows full of wildflowers. The runners pass by wild yaks and horses. Mongolian horsemen serve as race marshals. Jun Matsumoto from Japan claimed the 100km victory in 12:37 hours. Among the ladies, Austrian Cornelia Oswald was the fastest (16:04 hours) to overcome the very challenging ultra-distance with an accumulated elevation gain/loss of 3.375m.

Register now for 2019!

Registrations for the 2019 edition of MS2S – a proud member of the International Trail Running Association ITRA – are now open; click here to secure a slot. This unique Mongolian adventure will take place in the week of August 3-9, 2019. In the days before and after the race day (August 7), the participants stay at a picturesque camp at the gorgeous Lake Hovsgol, sleep in traditional Mongolian “Gers”, enjoy outdoor activities such as horseback riding, kayaking, hiking, fishing and daily yoga sessions. They also get in touch with the local population and get a glimpse into their unique nomadic lifestyle. The race itself is as challenging as it is beautiful: The accumulated elevation gain/loss in the marathon distance is more than 2.200 meters, in the 100km ultra run it is 3.375 meters. Still, everybody with a strong spirit and good training can complete the race. The cut-off time – for both 42km and 100km – is 18 hours.

Otgonzaya Uudus from Mongolia won the rainy, mountainous 42km distance in amazing 4:27 hours! // Photo Credits: www.ms2s.org / Munkhdul Sergelen

Race director Nicolas Musy: “MS2S is more than just a race. MS2S offers a full week in one of the world’s most pristine and untouched areas, a week of exploration and adventure – it is an eye-opening experience.” Early-bird travel packages are available until end of February 2019. The race is limited to 100 runners so you better sign-up fast.

Run to protect the nature

With the proceeds of the event, the organizers support charity initiatives in the National Park. “The Hovsgol Lake area is a paradise on earth. Our goal is to keep the National Park as clean as it is, and to support the inhabitants so they can continue their unique way of life – and be proud of it”, says Musy. Through the ecoLeap foundation, garbage trucks are bought, park rangers hired, eco-friendly garbage bags provided. The MS2S organizers also raise awareness about the importance of environmental protection trough TV ads and educational projects.

Jun Matsumoto from Japan won the MS2S 2018 100km ultra in 12:37! // Photo Credits: www.ms2s.org / Munkhdul Sergelen

“It was an outstanding event – not to be missed. I have often been asked to name the race that I enjoyed most. My previous hesitations to name my favorite event are now replaced by a certitude: Mongolia Sunrise to Sunset.” 

– Henri Girault – World Record Holder for the Greatest Number of completed 100km races (600+)

Click here to find our more about the one-week Mongolia Sunrise to Sunset (August 2019) race adventure

Itinerary:

Saturday Day 1

Meeting point details will be announced late June 2019

Arrival in Ulaanbaatar (UB) of participants travelling directly to UB or via Beijing (departure the day before from Europe). After arrival in UB, departure of scheduled flight to Khatgal/Moron on the Southern tip of Lake Hovsgol. Transfer via jeep and vans to Camp Toilogt. Evening arrival in Camp Toilogt. Assignment of gers and welcome dinner.

Sunday Day 2

Acclimatization day for participants in Camp Toilogt. Possibilities include horseback riding, fishing, trekking and familiarization with the course.

Monday Day 3

Acclimatization day. Possibilities include horseback riding, fishing, trekking and familiarization with the course.

Tuesday Day 4

Acclimatization day. Possibilities include horseback riding, fishing, trekking and familiarization with the course.

Wednesday Day 5

RACE DAY.

Thursday Day 6

Rest day. Award Ceremony and party in the evening. Preparation for add-on horse trek for those who stay on.

Friday Day 7

Return to UB via jeep/van and aircraft. Dinner with whole group and transfer to hotel

Saturday Day 8

Departure of participants from Mongolia and end of the Package.

Registrations are open via this link!

BHPetrol Orange Run Flags Off 13th Year

Team JustRunLah!
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BHPetrol Orange Run Flags Off 13th Year

Marking its 13th consecutive year, the BHPetrol Orange Run is here once again! A joint collaboration between BHPetrol, Polis DiRaja Malaysia, Majlis Bandaraya Petaling Jaya and Affin Bank, the annual event aims to support healthier lifestyles and contribute to those in need in society.

Mr Tan Kim Thiam, Managing Director of BHPetrol said, “We are very pleased to celebrate the 13th year of our BHPetrol Orange Run. Not only does this initiative promote more active lifestyles, it also allows us to give back to the less fortunate, as the proceeds go towards deserving charitable organisations. We are thrilled with the strong turnout this year, attracting both loyal supporters as well as new participants, all coming together for a good cause.”

In line with BHPetrol’s commitment to giving back to the community, following the completion of the run, a total of RM30,000 was presented to three charitable homes, Persatuan Orang-Orang Cacat Anggota Malaysia, Persatuan Kebajikan Pusat Jagaan Rumah Kasih Harmoni Paya Jaras and Pusat Jagaan Persatuan Kebajikan Kanak-Kanak Trinity Komuniti Selangor, with a contribution of RM10,000 each.

The 11-km Orange Run which was flagged off at the Curve, Mutiara Damansara, continued to attract more than 4,000 runners this year. Participants as young as 13 years old joined the run, which saw a wide range of contestants taking part under eight categories, namely Men Open & Veteran, Women Open & Veteran, Boys & Girls and Men & Women International Open. The winners of each category received cash prizes worth a total of RM50,000, along with BHPetrol vouchers.

The runners were cheered on by families and friends, with all enjoying the festive atmosphere of the BHPetrol Orange Run 2018. Other activities also took place during the day, including product offers and sampling by BHPetrol, Affin Bank, F&N Beverages Manufacturing Sdn Bhd, Nestlé and many others.

BHPetrol Orange Run 2018 Winners List (Top 3 per category)

Category A: Men Open

  1. Poocasanthan A/L Suppramaniam
  2. Muhaizar bin Mohamad
  3. Ahmad Luth bin Hamizan

Category B: Men Veteran

  1. Muniandy A/L Ramadas
  2. Arul Thevel A/L Muniandy
  3. Shaharuddin Hashim

Category C: Women Open

  1. Noor Amelia Binti Musa
  2. Pavitha A/P Das
  3. Chua Khit Yung

Category D: Women Veteran

  1. Sheela A/P Samivellu
  2. Susan Khoo
  3. Veronica

Category E: Boys

  1. Daren James Nair A/L Radney James
  2. Movin A/L Rajadram
  3. Gangesh Raj A/L Selveraj

Category F: Girls

  1. Ainur Shafiqah
  2. Aimi Aida binti Ahmad Azam
  3. Nuur Ain Natasya Bt Suhaidi

Category G: Men International Open

  1. Elvis Kyalo
  2. Muler Kapruto
  3. Stephen Mugathia

Category H: Women International Open

  1. Cherotich Judy
  2. Elizabeth Wanza
  3. Muriuki Jane

Adapted from Press Release.

Review: 2XU SG Run 2018 [10 km] (by ‘stargazer’)

stargazer
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Review: 2XU SG Run 2018 [10 km] (by ‘stargazer’)

The 2XU SG Run is a 10 km and 21 km run that was held together with the 2XU SG Ultramarathon on Saturday, 6 October, at Gardens By the Bay East. The Ultramarathon comprises of 50 km, 84 km and 100 km and commenced earlier than the Run category. I took part in the 10 km run.

Comparison with Compression 2XU Run

The annual Compression 2XU Run is held usually at the F1 Pit while 2XU SG version is held at the Gardens By the Bay East. The key variations between these 2XU events, apart from prices, distance and location, was that finisher shirt was given to the 10 km runners as well in the SG Run. In the Compression Run, only the 21 km runners are entitled to the finisher shirt.

Race Day

The sky was overcast and it was lightly drizzling in parts of Singapore. Fortunately, the weather turned fine after a while and we had clear skies for the evening run. The 10 km race was scheduled at 6.15 pm. What I like about evening races is I have ample time to reach the race venue. Some morning races are held just too early to be arrived punctually via public transport.

I took train to the Sports Hub and arrived at around 5.30 pm.  Upon exiting, I saw a vast number of people wearing pink shirts starting off a walk. I realized these were the participants of the Pink Ribbon Walk. The Pink Ribbon Walk aims to promote awareness for breast cancer. This must be one of the events where the participants were mostly ladies, apart from The Great Eastern Women Run. I walked with them for a short distance, before parting ways at the Tanjong Rhu Road and headed towards Rhu Cross, the event site for 2XU SG Run.

Many runners were already waiting at the Start pen when I arrived. The first wave was flagged off at 6.15 pm. I did some warm up stretching and joined the last wave. The route was the familiar Gardens By the Bay, Marina East Drive and East Coast Park. The 10 km and 21 km routes are the same – the 10 km route u-turned after the green pedestrian bridge (after Bike Stop) while the 21 km route extends to u-turn at East Coast Lagoon Food Village.

The Marina East Drive was closed to facilitate this run. There were 2 hydration points along the route, giving runners choice of cold water or herbalife . There were also pacers and cyclists, who rode ahead of fast (top) runners to clear the way for them.

The early evening was humid and by the time I reached the 5 km mark, night had already descended. I made my way slowly to the Finish Point, taking in the peaceful surrounding. My favourite part of a night run here was the beautiful scenery across at the Gardens By the Bay and City Centre. This was one of the reason I came today – to enjoy the night scenery and stay healthy with a good run.

I completed the race in my usual timing. I had considered to clock more mileage to prepare for my upcoming half marathon at HometeamNS Real Run, but decided to relax for the night. There were massages for the runners, but I decided to give it a miss.

The organizers had prepared trophies for the Top 3 runners in each category. I felt this was a good gesture as I believe to some, a trophy means more than receiving prize money. It is a clear symbol of achievement and coming out tops in a competition!

I lingered a while more, before slowly walking back to the Sports Hub.

Comments

1) I feel that the design of the finisher shirt is nice, though the finisher medal’s could have been better!

2) I wonder if there is any way to avoid running into Marina East Drive. That area is under construction and lots of dust. An alternative route could have been upon Start, head directly towards East Coast Park, u-turn and back to run along Gardens By the Bay East. I ran this route during last year’s Light of Hope Run. It was a run in support for those with depression and mental health issues. A simple but well organized event and it remains one of my more memorable runs.

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