If you think that running outside on broad daylight is always safe, think again. Running outside can be dangerous, especially for women. You can be hit by a running vehicle, mugged, or attacked. You hear news stories of runners being attacked even close to their home and some of these attacks even ended in tragedy. A lot of runners train alone every once in a while especially during daylight because come on, what can happen in broad daylight? Unfortunately, those who have criminal minds no longer wait for the cover of night to strike. They can attack you early in the morning, during a midday trail run, or even abduct you from the streets of your neighborhood.
Take these 5 safety tips to protect yourself when walking and running outside:
1. Don’t run alone
If you run in groups or with a partner, attackers will be discouraged to strike. You can also run with a large dog and as dogs are protective, this makes you a less attractive target. Dogs can also sense danger before humans can.
2. Don’t run with headphones
Wearing headphones can restrict your awareness of your surroundings. You can’t hear potential attacker sneaking behind you if loud music is blaring in your ears. It can also show that you are carrying something valuable. Most attacks during runs are muggings, where the criminal takes your property.
3. Don’t run in the dark
Avoid running on the street when it is dark since it makes it more difficult to see potential threats and there are also fewer people around to help you out. It’s best to run in areas where there are people around.
4. Run Against Traffic
It will allow you to easily see and react to oncoming vehicles. If potential abductors are in a vehicle, you can see them coming from a mile away and that can give you more time to escape.
5. Alter Your Route Pattern
Running on the same route can make you an easy target for stalkers. It’s also best if you familiarize yourself with your neighborhood so that you know where the subway stations, businesses, police precincts are located in case of emergency.
Learn more about how to stay safe while running here.
Article by Hailey: a runner, blogger, and health enthusiast. She loves reading books and sharing stuff online.
DAVAO CITY – A new leg champion was crowned while another is back on top at the close of the 41st National MILO Marathon Davao qualifiers last at the SM City Davao last Sunday (October 22). Richeel Languido and Judelyn Miranda will now lead the city’s representatives to the National Finals this December 3 in Cebu City.
Languido finally nailed a MILO 21-kilometer title as he crossed the finish line in 1:15:14 as he took over the throne held the last three seasons by Sonny Wagdos from 2014 to 2016. Far behind was last year’s runner-up Michale Jan Echalico in 1:18:20 followed by Arnie Macaneras at 1:20:19.
Also finishing in the Top 10 was noted para-athlete Isidro Vildisola. He finished in an inspiring 1:29:56 and good for Eighth Place.
Miranda returned to the top of the Women’s Division with a clocking of 1:32:07, retaining the honor she held from 2014 to 2015. Miranda, who also topped the 2013 Butuan qualifiers, was too fast for chasers Vivian Avergonzado (1:41:38) and Lalaine Patricio (1:42:30).
In the side events, Arlan Arbois (34:50) and Diana Memoracion (43:25) topped the 10 kilometers. Dylan Mark Daban (14:18) and Andrea Deguia (17:20) won the five kilometers while Aaron Gumban (11:06) and Danica Ambat (13:45) took the three-kilometer children’s race for ages 12 and below.
The MILO Marathon will take a brief break and resume the qualifiers with the penultimate race on November 12 in Butuan City. The last qualifier will be host by Cagayan de Oro on November 19.
Obstacle course racing, also referred to OCR in short, is a sport in which participants run through a designated distance, overcoming varying obstacles (often military inspired), during the course. A combination of trail running and functional fitness, OCRs are taking the world by storm, and is even moving one step closer to becoming an Olympic sport. Alright, that’s the more serious information about OCR. The essence of OCR is in it’s fun, variation, camaraderie, and nature elements.
If you love nature elements, adventure, a little unpredictability/surprises, and since our scope is on ‘Travel for’, the following OCR recommendations are for you.
Spartan Race
Photo credit: http://amu-zen.com
The Spartan Race series shouldn’t be new to OCR fans. With 3 main categories namely the sprint, super and beast, completing all 3 races within the same calendar year, at any Spartan Race around the world (which you can travel for), will earn you a trifecta. You can then piece up 3 individual wedges from each race to form a trifecta medal! Depending on your comfort and appetite for challenge, there’s a category for you. Here are the race categories:
Spartan Race Malaysia is probably the nearest OCR course destination that you can travel to (if you’re in Singapore). This year, the Spartan Race Malaysia Beast (last of this year’s trifecta), will be held in Iskandar Puteri, Johor, just across the border. Check it out!
Viper Challenge
Originated from Malaysia, the Viper Challenge motto is, ‘Leave No One Behind’, participants are encouraged to join in the challenge with their family and friends. Here are the three main categories:
REVRUN: Team based run with a total distance of 10KM
VIPER2FOUR: 24H based obstacle endurance run
Viper Challenge: 15+KM, 18 obstacles+
They have various race destinations in Malaysia spanning throughout the year!
Mud Warrior
http://www.bola.com
Start your OCR journey with a 5KM and 15+ obstacle short course. Up for a more challenging distance? Mud warrior has another category called the ‘Pro Runners’, which you can run for 2X the original distance of 5KM and 15+ obstacle short course. This course is offered across Sentul City, Yogjakarta, and Jawa Timur in Indonesia. Check it out!
So, we’ve shared three different series of OCR races offered in closer areas to Singapore namely Malaysia and Indonesia which you can travel to, and experience the different versions of OCR. No terrain is ever the same, which makes it really exciting! You’ll get experience a different culture, meet many people, and have an opportunity to taste a variety of different cuisines well. I hope this article inspired you to get informed and interested about OCR, the opportunities of travelling to another country for a sporting event, and at the very least, get you thinking about putting on your exercise gear and running shoes to go out for a fitness activity you love to do.
Sometimes people think walking during a race is an admission of defeat. It means you failed. It means you did not give it your best. Walking is a sign of weakness. You look around you, no-one is walking, how dare you be the first to show weakness. Well, it may seem counterintuitive but it seems to be the opinion of some coaches that taking a walking break can in fact give you a faster time. Here’s a couple of situations you may want to consider taking a brisk walk.
#1 You Struggle With Eating And Drinking
Fuelling yourself whilst running is an art. Sometimes we spill over too much fluid. Sometimes we drop a gel or two. As you fumble around with cups and what not, this may cause a hike in your heart rate. Instead, stop and brisk walk at a water station. Wait till you’ve down all your fluids and chews and gels before getting back into your running rhythm.
#2 The Course Has Steep Climbs
Image credit: 123RF
It may be a better idea to hike up steep climbs. Tackling the steep sections at the same effort and rate will cause your heart to spike and will cause exhaustion. It will push you over your lactate threshold. So, hike up the steep sections as to maintain your heart rate the same.
#3 It’s A Hot Day
If the weather is sweltering, the heat can cause exhaustion – faster and easier. To prevent this, walking and running in intervals can help regulate core temperature. This gives your body an opportunity to cool down. Take this cache to grab a wet sponge and cool yourself down! Remember, overheating can be cost you your race!
#4 Your Training Hasn’t Been Well
So your training has been subpar? Sometimes life gets in the way and we missed a couple of training sessions. You can walk end to end of the fuel stations to make sure you get your breath in and ensure your breathing doesn’t go out of control. It can help you cover the distance more comfortably and also help prevent injury. Another option is to run 9 minutes and walk 1 minutes to cover the distance.
Soh Rui Yong celebrates winning the marathon - 28th SEA Games Singapore 2015 // Credit: Singapore SEA Games Organising Committee / Action Images via Reuters
Taking a break is not a phrase commonly found in the vocabulary of two-time South-east Asian (SEA) Games marathon gold medallist Soh Rui Yong. Barely two months ago, Soh defended his SEA Games marathon title by finishing ahead of his competitors with a time of 2hr 29min 27sec in Malaysia. Rising above the heat and humidity in Kuala Lumpur, 26-year-old Soh pulled ahead of his opponents to clinch his second consecutive gold at the regional competition. But to think he would slow down to rest on his laurels would be a mistake.
Aiming to be the first marathoner from Singapore to meet the qualifying time for the Olympics, Soh has already begun his preparations for the next edition of the quadrennial event to be held in Tokyo in 2020.
After a busy few months which saw him taking on races abroad and at home, Soh will be setting off for the Frankfurt Marathon in Germany – one of the fastest courses in the world. Taking place this Sunday, 29 October, it will be his first marathon since the 2017 SEA Games in August, and the first time that he will be competing in two marathons within such a short span of time. Juggling a full-time job while maintaining his training schedule means competitions like these provide him valuable feedback for his preparations for the 2019 SEA Games and 2020 Tokyo Olympic Games.
Camaraderie and building friendships with runners across the world has always been important to Soh, and his journey to Frankfurt embodies this philosophy. He has volunteered to act as a pacer for his friend American marathoner Sara Hall, one of the top distance runners in the world whom he met at last year’s International Association of Athletics Federations (IAAF) World Half Marathon Championships, and he hopes to help her achieve a new personal best in Frankfurt.
On Soh’s support for her ambitions, Hall said: “I couldn’t imagine a more positive and encouraging person to have by my side spurring me on in this attempt to run faster over the distance than I ever have before. It meant so much to me that someone of Rui’s caliber would believe in me enough for this moment to be willing to help.”
As part of his training and racing programme, Soh also recently qualified for the 2018 IAAF World Half Marathon Championships to be held in Valencia, Spain on 24 March 2018.
He met the qualifying criteria when he accepted a friendly invitation to participate in the Blackmores Half Marathon in Sydney on September 16 this year, where he finished in a time of 68:51 mins.
As the race was just a short four weeks after his grueling title defense in KL, Soh went in with no expectations other than to do his best and enjoy the run, having had only two weeks to train for the event following a two-week recovery period.
He said: “Sydney was really hilly and with lots of turns, so at no point was qualification for the World Championships on my mind. Singapore Athletics hadn’t announced the selection criteria back then either, so it wasn’t clear how the selection would be done, but I’m glad it’s all clear now and that I’ve qualified for my fourth consecutive World Half Marathon Championships.”
According to the Singapore Athletics (SA) website, the qualification time for the IAAF World Half Marathon Championships 2018 for Singapore athletes is 70:00 mins for men and 78:00 mins for women. The time must be recorded during a qualifying period of between 1 September 2017 and 31 January 2018, and clocked on a course that is in accordance with IAAF rules and accreditation, and sanctioned by SA. The fasted qualifying athlete of each gender within the qualifying window will be automatically nominated to represent Singapore. Should there be a tie between two or more athletes, SA will compare and choose the athlete’s 2nd best timing and so on, which were achieved during the qualifying period.
Soh relishes the opportunity to race some of the best runners in the world again. Thinking back on his participation in the championships last year, he said: “I lined up against Mo Farah in 2016 and that’s not something I’ll forget anytime soon. The World Half Marathon is sometimes even more competitive than the Olympics, because each country can send up to five athletes as opposed to just three in the Olympics.”
Soh is also a firm believer in supporting the local running scene, and he has also raced in a number of races in Singapore, including the Singapore Airlines Charity Run (10km) and the HomeTeamNS Real Run (10km), where he took the top podium spots in times of 32:25 mins and 32:40.4 mins respectively.
Apart from racing, Soh is also keen to give back to the running community in Singapore. Most recently, he pledged to use part of the $10,000 he won under the Multi-Million Dollar Awards Programme (MAP) for his SEA Games victory, to help 22-year-old Nanyang Technological University undergraduate, Reyhan Amierul, a local 400m sprint specialist in need of financial support. Soh also conducts school outreach programmes in conjunction with his hydration sponsor, H-Two-O, as well as regular running clinics for interested parties.
The road to Tokyo 2020 is long and will require strong focus and dedication, but Soh is focused on continuing his strong run of results, and we can expect many more buzzworthy performances in races around the region in the months and years ahead.
Regardless you are checking out this post because you are a busy running addict or you are a go green supporter, you just made a good start for a healthy change! Run-commute (running to the workplace) has been common in Western countries, yet it is only just getting popular in Asia in the recent years when there are more pedestrian paths and park connectors built around the CBD area, as well as there are more gyms and shower facilities conveniently equipped in the workplace.
What is good about running to work?
The first good thing about run-commute is saving up your travel cost and you can save yourself out from squeezing into a crowded train or stuck in the terrible traffic jam. Also, a morning run before work not only can supercharge your productivity but also helps you to have a quiet me-time before you kick-start the day. And do you know what? After a morning workout, people tend to make healthier choices when they choose their meals of the day. That makes sense because you will not want to gain back those unnecessary fats and calories that you just burnt off!
Most people working hours usually start around 8 or 9 o’clock in the morning. These are the best timing to run. Don’t believe that? Read our article about Best Time To Run: Morning.
One more bonus, do you know that our transportation needs produce 30% of all carbon dioxide gas emissions? By running to your workplace, you contribute to reducing air pollution. And if you do it daily, you will have an overall view of just how much you have contributed in help saving the earth.
Convinced to try being a run commuter? Read on to find out what are the 4 mistakes you should avoid.
#1 You Want To Take Everything With You.
Rule no.1: Travel light. Bring what you really need, such as your wallet, phone, keys and one or two items that can fit into your running bag. One suggestion, you can leave your toiletries and one-week load of work clothes at the office on every Monday (or weekends if you have the access).
#2 You Are Being Too Ambitious.
We all want to work out but do not want to lose our work efficiency. So, please plan a running route to your workplace that is MANAGEABLE. Leave your ambitious (or adventurous) plan to the weekend when you have the time flexibility. That means, your run-commute route distance should be planned according to your comfortable pace. Let’s say your comfortable pace is 6:30 and you have only 1 hour to spare, a 5km run-commute will be just nice for you. Click here to make use of JustRunLah!Pace Calculator.
#3 You Still Want To Be A “Night Owl”.
We want your first run-commute experience to be an enjoyable one. Please do not try to run commute on the next day of your night out or over-time work. Your exhausted body will be giving you a cue to stop and give up, and that does not mean you cannot be a run commuter, you just need to have ample rest.
But do not forget that we all have our social needs. If you want to build up a run-commute habit that is sustainable, plan one or two night outs in a week, and that next morning shall be your recovery day.
#4 You Do Not Use Waterproof Bags!
After your first run-commute, one last thing you want to find out is your work clothes and wallet are drenched in sweat in the running bag. And the worst case is when you noticed your phone is wet. Be diligent to pack your belongings into a waterproof pouch or zip-lock bag to avoid disappointment.
We hope these reminders are helpful. So what are you waiting for? Be a run commuter, start your everyday right!
There is a rise in the virtual run trend, and it’s here to stay.
Are you curious to know more about virtual running? Are you a fan of virtual runs? So why virtual runs? Read on to find out more!
1. It’s convenient
Sign up for a virtual run of your choice online (considering the theme, cause, race category, and time frame), make payment, and you’re on your way! You can run at any pace, and anywhere in the world. You can even run with a friend staying overseas for a common theme and cause.
2. Charitable causes and interesting themes
Virtual runs offers charitable causes and interesting themes to run for. Often, virtual running companies partner up with charitable organisations, and a certain proportion of proceeds will go to the beneficiaries.
Interesting themes include and not limited to: Easter’s, Mother’s day, Father’s day, Halloween, Christmas, New Year’s, Galactic, Horoscopes, Panda, Unicorn, and potentially so much more. Charitable causes for the needy and animals are offered too.
Photo credit: http://www.racesforawareness.com
3. Fun medals
Yes, fun medals (that you’d probably haven’t seen! *inserts your imagination here). And often, customization is possible (if you love to collect medals), and they will be mailed to you when your race submission is verified. Instead of buying the next decoration for your Christmas tree, why not hang your Christmas-themed medal on your tree? You’ve earned it!
Add in a little fun for your training with a virtual race. Sign up online, put in your effort to run and complete the race at your convenience, and wait for your fun medal to arrive at your door step!
Why not do a virtual race for your training sessions leading up to your next race event?
Some say new mothers can never get back to their pre-pregnancy weight and they should ditch their bodycon dress.
Some say new parents have no-life. Parenting will blow their mind and fitness will become the last thing on their mind.
Well, we know you are determined and you hate excuses. Let’s prove them wrong. Read on to find out 4 exercises you can do with your baby so you can keep fit and not sacrifice your bonding time with the little one.
#1 Weight Training
Put aside your dumbbell and barbell. As straightforward as it is, your baby is the weight. In the early months after birth, your baby needs much more carrying than you can imagine. So using a baby carrier will give your baby a sense of security and at the same time, you can still continue with your usual workouts, such as weighted squats, bicep and tricep training and sit-ups. Don’t forget to engage your core and do them slowly. Integrated your baby into your workout routine and make it as fun as possible!
Gentle reminder: Do your special weight training before baby bath time, so you need not worry about the sweats might irritate your baby skin.
#2 Swimming
Photo credit: BabyCentre
You will be surprised how a baby loves water play! It’s a sensory extravaganza as your baby feel the wetness, hear the splashes and sprinkles, see the droplets and waves and maybe even explore the cause and effect by experimenting with water play toys. Why not have a great swimming session and also build up your baby’s curiosity and adventurous spirit? It is not difficult. You can swim with your baby at the private or public children pool in the morning or evening. If you think you need some professional assistance, go sign up a baby swimming course for your little one (accompanied by an adult). As simple as that!
Gentle reminder: Do bath your baby right after the swimming session to rinse off the harmful chemicals that stay on the skin.
#3 Baby Yoga
Photo credit: TheYogaTree
For mommies who missed out the pre-natal yoga or for daddies who would like to challenge your flexibility with your baby, here is the chance – baby yoga! Baby yoga stimulates baby by combining movement and touch, as well as introducing them a way to relax. It is an ongoing trend now in Asia and you can easily check out a centre nearby you to sign up a trial class. If you cannot leave your doorstep, some providers offer private classes too. Regain strength in your core, pelvic floor and back muscles so you can do more and catch up with your little one’s growth.
Gentle reminder: Prior to the first lesson, prepare your little ones by letting them get used to touching and movements. Do bring along your baby’s favorite toy or blanket for soothing purpose in a new activity.
#4 Jogging
YES. Running is addictive, don’t you agree? That’s why the jogging strollers are invented. Now the new breed of jogging strollers is different in comparison to the normal strollers, as it mostly comes with 5-point safety harnesses, three large fixed wheels and even a drink holders for the child.
However, pick your jogging stroller wisely for your baby’s and your own safety. Do check out the stroller review and its features, such as stability, front wheels, hand brake, wheel width. And for us in Asia countries, don’t forget to get one with good sun canopy. Do explore what is available on the market, choose the right one and get started running with your new stroller!
To follow JustRunLah! Race Calendar for the next stroller race, please click here.
Gentle reminder: Try jogging with your baby at the familiar route with hydration point and toilet facilities and try to avoid new places that you have not been to. Click here to check out JustRunLah! Running Routes.
I am Christopher Tan. I am now a runner. Excuse me while I laugh. I used to be a couch potato. For years, I had done zero exercise other than walking around my workplace. Yet here I am, October 2017, running minimum 5 times a week.
After moving to Vue 8 Residence, I chanced upon the Facebook posting on a weekly run organised by Stanley for our estate. I thought to myself that this is an opportunity to start exercising and running together as a group. On top of that, as neighbours, it also allows us to get to know each other better. Soon, I discovered that V8Runners’ weekly runs emphasize on fitness and health rather than competitions. This suits me very well as I am into staying fit and healthy. I wanted to lose weight and back to a healthy BMI range.
I have participated in 7 weekly runs so far, conducted every Sunday. Every session is different and it is fun and enjoyable. By running in a group, we encourage and motivate each other. The pre-run workout is good as it helps to strengthen the core muscles. In each run, I will try to improve my pace and intensity. I have since lost 2kg!
I honestly think that by joining V8Runners, I have benefitted from the following:
Lost weight.
Bonding with fellow neighbours.
Made new friends and more to come as more residents are shifting and settling in.
I have seen spouses and children joining in the weekly runs too, it bodes well for family bonding! In the long run, I hope my overall health will benefit as well.
TPS Malaysia – Race 2 Kuching took place a month ago on the 3rd of September at Kuching, Sarawak.
I have never been to Kuching, Sarawak – the east of Malaysia before and I saw that TPS was going to organise one there. That was one of the main reasons I signed up for this race series because I thought of going there for a “runcation” along with my friends. We all signed up together beginning of the year and was always looking forward to this trip. I mean besides that, if we signed up all 3 races we were given a complementary medal hanger #winwin!
It was a long weekend because 31st August was Malaysia National Day so we were there for 4 days from 31st Aug – 3rd Sept.
If you would like to see my full post about the trip (where we makan, where we went etc), it’s at my personal blog here.
Race Pack Collection
We all tried our luck at the lucky draw and both Han Qi and Chong won! They were given a free Aftershockz wireless bluetooth earphone each! Running gods, why you no give me luck 🙁
Proud smile on his faceSooo happy
Race pack collection was pretty fast and efficient. All we had to do was produce our confirmation slip and we got our race packs in no time.
As usual, there were vendors selling running gears just outside the counters. I was tempted to buy the energy gels(they were on offer) but I still had some more with me so ended up I did not.
Race Day:
Woke up at around 3am. Flag off was at 5am. So we had to leave the house(we stayed at a rented house) around 4.15am.
Had breakfast consisting of banana, coffee and some bread. Still no number 2, tummy was feeling good.
Wanted to run with my earphones but forgotten to switch them off the night before, well done Eugene!
Decided to leave my phone in the car, hence no pre-race pictures 🙁
There were many people at the race venue by the time we arrived. Some were doing their warmups; some were donning their superhero running outfit, I think they were some superhero running group from Singapore.
We looked for an empty spot and started our own warmups.
Legs weren’t feeling so good due to all the hiking we did the past 3 days.
Flagoff for 21km was at 5am sharp.
Started with a 7 min pace, knew that I won’t be able to achieve my PB and hence decided to pace my friend Lynette together with Jo Lyn.
It was great to have company, we chatted and kept on encouraging her, stopping only at certain water stations when needed.
The run was well organised. Water stations were adequate and traffic control was good.
Best thing about these runs is that we get to explore the town or surrounding places while getting healthy by working out together with companionship. It’s a great feeling really.
The race route was relatively flat and had many scenic views, great route to achieve PB.
Finished the race in 2:24. Lynette got herself a new PB, really proud for her.
We collected out goodies and chilled around the dewan while waiting for the rest.
My friends Azmi and Han Qi were also interviewed and featured in the video(link here)!
Warm down routine – dance!
All of us donning the finisher t-shirt at Semenggoh Wildlife Centre
I am really grateful to TPS for organising this race at Kuching. We had loads of fun, food and laughter.
It was a much needed getaway from work and so glad this trip took place.
Until our next running adventure, keep running, keep eating, keep hustling! #runtoeat #eattorun #roadto???
*photo credits to Jo Lyn, Suli, Lynette, ThePerformanceSeries-Malaysia.
Race 3 of The Performance Series-Malaysia will be taking place soon at Shah Alam! Have you signed up yet? What are you waiting for! Sign up here! See you soon!
KENYAN RUNNER Eric Chepsiror became PHP 20,000.00 richer after he was hailed as the fastest finisher of the successful Nutrilite Health Run 2017 at the SM Mall of Asia last Sunday (October 15). Chepsiror blazed through the 21-kilometer course in a time of 1:09:25 to outclass compatriot Jackson Chirchir (1:12:47) and Filipino bet Roy Dacutanan (1:26:32).
In the distaff side, there was no doubt of the dominance of the former Southeast Asian Games marathon gold medalist Christabel Martes as she easily won in 1:26:50 and almost edged out Dacutanan for the honor of being the fastest Filipino. The duel for runner-up places turned out to be more exciting with Isabel Gallon (2:00:47) nipping Keisha Fule (2:00:58).
PHP 10,000.00 was also given away to the fastest finish in the 10-kilometer category and this went to Rowell Galvero with a photo finish clocking of 34:44.1. It turned out that he was faster by a mere 1.8 seconds over rival Kevin Capangpangan (34:45.9) while Third Place went to Boyet Sabalande (36:54.8).
Duathlon national athlete Miscelle Gilbuena ruled the Women’s Division in 46:18.0. She was followed by Dr. Kristine Santillan (47:57.8) and Patrice Anne Quiday (49:32.0).
Christabel Martes adds another victory to her collection.
In the other distance categories, the five kilometers was won by Immuel Camino of Team Philippines Athletics (16:06) and Maricar Camacho (20:15). The one-kilometer race went to Carlito Fantillaga of Team Soleus (4:01.9) and Jennymae Canaman (4:57.1).
After the race and awarding of winners, the runners and the Sunday crowd was treated to a free concert by popular band Sponge Cola. Davao City and nearby areas will get to experience the same level of fun when the Nutrilite Health Run stages its Davao Leg on October 29 at SM City Davao.
The proceeds of the fun runs will help fund the Amway One By One Campaign for Children which seeks promote reading and providing good reading materials for the youth. At this point, Amway has already helped construct several libraries in selected public schools nationwide.
KONA, HAWAII – 24 year-old SMU student triathlete, Benjamin Ooi, had an amazing debut at the IRONMAN World Championship in Kona, Hawaii, and also his first ironman-distance event (3.9km swim, 180km bike and 42.2km marathon) to finish as top Singaporean male in an overall time of 10 hours 34 mins.
Joining Ben is also multiple Kona-qualifier and one of Singapore’s best female triathlete Choo Ling Er, who finished in 10 hours 32 mins.
As an ex SMU Aquathlon captain and water polo player, Ben was introduced to triathlon 2 years ago as a way of keeping fit for his annual army physical proficiency test (IPPT). Within that short span of time, Ben has gone from learning to ride a bike to racing the very best at the IRONMAN World Championship, a qualifications-only holy grail of triathlons.
Race Morning
Photo credit: ONEathlete
The day started positively as the age group athletes were flagged off in waves after the Pro Men’s and Women’s race began at 6:35am. Ben showed his pedigree and water polo background, exiting the 3.9km swim in just over 62 mins along with a large pack of race-eager age groupers vying for position.
Heading into transition 1, Ben knew that he was the first Singaporean out of the water and stood a good chance. After coming in 2nd at his Kona-qualifying Hefei 70.3 race last October (which also happened to be his first ever 70.3 race), Ben had dedicated the past year getting ready for Kona. He even brought his bike along for his 4-month overseas exchange programme in Sao Paulo, Brazil (as part of his overseas exchange programme), so that training can continue uninterrupted. It shows the dedication and commitment he has in his pursuit of the sport.
Biking Through The Lava Fields
Photo credit: ONEathlete
On the bike heading out to Hawi, the punishing headwinds and crosswinds were unforgiving and many athletes, including Ben, were starting to feel the effort. Uncharacteristically, Ben had to work hard to keep his focus just 40km into the bike. Perhaps the nerves were getting to this Kona debutante.
Although Ben had clocked training rides as long as 160km, his packed academic schedule and congested roads in Singapore had conspired for a less-than-ideal prep on the bike. Ben had to reassure himself he had the legs just as the scorching lava fields were sapping his energy. Working through his hydration and fueling provided some mental respite as Ben tackled the elements and his inner monsters.
As is always, the return leg from the turnaround at Hawi, and then the last 50km, is where the damage is done as stronger riders start to pile on the pressure before entering transition 2. With big gaps slowly opening up, Ben once again found himself stranded in no man’s land, mentally and physically, as he inched back towards transition. It was going to be a long day in office.
The Final Stretch
Photo credit: ONEathlete
Once off the bike, Ben knew that he had his work cut out for him on the run. The abnormally hot weather at this year’s race, with temperatures reaching 40 degrees at the Energy Lab, had turned the run into a game of survival. Back on the tarmac in his running shoes, Ben felt the punishing 180km bike in his brick-like legs where every step felt heavy as lead. He made quick work to follow a group of strong runners as he settled into a strong pace. The race was approaching noon at this point, the unforgiving sun and heat giving running in Kona its infamous nickname – the ‘Ironman shuffle’.
Ben had flown into Hawaii earlier to acclimatize to the heat and humidity. His 20-hour training weeks, with runs that end as late as 1pm in Singapore and Sao Paulo, had also prepared him to face the tough and hot Kona. As a time crunched student-triathlete, Ben was always trodding a fine line between school, training, and the crucial 4th discipline of triathlon – recovery. Despite that, Ben professes it was not the allure of outgunning his competitors but bettering himself that drove him to this sport, and eventually led him to Kona.
“As an athlete, and in life, success is a matter of discipline and habit. Day in and day out, the open-ended challenge to better myself continues. I trusted my training and a little common sense to take me through the unknown come race day. Sometimes things don’t go flowingly, but I know my efforts have still made me a better athlete.”
Shortly after the 21km mark, Ben still managed to stick together with the group as they try to conserve energy, mentally and physically, for the second half of the marathon and the Energy Lab – an infamous 5-km stretch of heat and destitute. At the 28km mark, runners turn off the Queen K highway to complete a loop around the Lab and when they leave, they’re rarely the same. At this point, Ben knows it’s about finishing the run before it finishes you. He digs deep and knows that he must hurry, but more haste can mean less speed too. It’s a high-wire act of energy management in the last 10km, one that he has trained and rehearsed for the past year.
Finishing Down Ali’i Drive
As the Sun begins its gentle descent, Ben finds the second wind he’s been searching the whole day. Covering the last 3km at 4:10min/km pace and with a final right turn down Ali’i Drive towards the coveted finish, Ben was greeted by his sister, Belinda Ooi, as well as brother-in-law and national marathoner ONEathlete Mok Ying Ren. Both of them had turned up to lend their fullest support for Ben’s Kona debut, providing valuable support as family and also professional advice as athlete, physiotherapist and doctor in company.
Ben is looking forward to enjoy the remaining of his vacation on the tropical sunny Hawaiian paradise before working towards a local race come year end, for a gratifying finish to what has been a long training season for him.
“Competing with the best here at Kona has given me an appreciation of the possibilities ahead. Very honoured to have raced with this bunch of dedicated triathletes. Last but not least, I’m unspeakably grateful to the throngs of supporters who lined the streets and livened up the race atmosphere, as well as to have had my family here cheering me on, and throughout the lengthy lead-up to this day!”
Benjamin will like to put on record his deep appreciation to his family and friends, as well as ONEathlete, whose unwavering support over the past year made today’s result possible!
*Press release was written by Lester Tan (RunONE).
The HomeTeamNS REAL (Regular Exercise, Active Lifestyle) Run is an annual run that promises to provide a running experience that includes both road and trail terrains. And this year, the run is organised at Punggol/Coney Island. The run prides itself to be the only run in Singapore organised by NSmen for NSmen.
Ok… although I’ve never served national service but still, I’m joining the race because I support SPF and their cool blue colour (yay).
I arrived at the race village around 6.35am. Pinned my race bib to the race singlet and off I went looking for the start pen. It’s a little far but since I’m early, it’s not much of a rush for me. The race started off on time without any delay and off I went in wave 1. Shortly after the race started, many of us got startled by a cameraman squatting in the middle of the lane trying to take a shot of the race! We certainly didn’t see him there in the midst of all the runners and the last minute jumps to avoid collision.
We ran along Punggol Waterway park and made our way to Coney Island. There’s nothing much to see actually. (I still prefer the Marina Bay routes although many might find it boring since many races were held there) But I did spot a lot of caterpillars on the road though. Many probably died today.
Just while I was running, I started to realize that the runners are mostly males (a bit slow hor? it’s a NS run after all). So yeah.. a bit stress since I don’t want to end up at the end. All of them were running so fast! And so of course I have to kick up a notch and put in more effort! 🙂
There were about 3 hydration points along the route… one at 2km, 5km and 7km. They only placed 2 bins there, both of which were rather close to the hydration point. I felt that they should probably place a few more further away because first, there are not many bins along the route and second… we had to stop by the bin to drink the water. I like to walk and drink at the same time… but with this set up… I didn’t get to drink much before I walk past the bins 🙁
I finished my run in a faster timing as compared to last week’s SIA Charity Run timing which was great. I think the tapes on my knee and the anti-chaffing roll on I put on my feet really helps a lot with pain relief. Super worth-it investment!
So yup! That’s about it. The run was awesome and I think it’s probably the safest run in Singapore! Since so many policemen and firefighters are there 🙂
There is two teams to choose from, to be in the fire fighter team or in the crime fighter team. I chose fire fighter team simply because registering under the fire fighter team we will be given orange singlet and the crime fighter team offer blue singlet and I think I have plenty of blue colour singlets already 😆
There is 2 distance category, 5km and 10km. I participated in the 10km. The flag off is at Punggol Waterway at 7am and towards Coney Island, and back by Lorong Halus bridge passing by Lorong Halus Jetty. Coney Island is one of my favourite running place, on weekdays evenings when there isn’t much people it’s very peaceful and nice to run in. There was a few times after work I would run there but I was locked inside once because I was slow by 1 minute of the closing time. I was finishing the run at one end of it and it was seriously like 7.01pm and I had to climb out the gate. I don’t know what else to do, there was no helpline or noticeboard to inform us what to do if we got lock inside. Luckily that time there is other runners and cyclists around to assist each other to climb over the gate. I was trembling and scared that I would fall and break a bone. It’s scary and since then I didn’t dare to run there anymore unless I’m sure I can get out of Coney Island on time.
This morning woke up at 5.30am took like 15mins to prepare and chop chop call for Grab to the race village at Punggol Waterway Park. Flag off is 2 minutes earlier after a super cute warm up exercise machiam a dance 😍 This is my first run that flags off at Punggol Waterway and it’s quite an interesting route. I dreaded to wake up because I’m so tired because I went Johor Bahru yesterday and queued like 3 hours in the checkpoint no joke that I almost faint sia 🤢
Runners and friends tell me that they saw me machiam at every race 😅 But really not that much compared to some of my friends. I did maybe thirty plus race this year and I didn’t keep track of the runs I participated in anymore. Told my friends that I will cut down on races next year but they don’t believe me 🤣 I also don’t believe myself 😆
I was feeling tired and fat fat from all the loading of food in Johor Bahru’s City Square 😭 So I just thought maybe run whatever I can but once flagged off, I feel pretty energised! Maybe plenty of men for this run? 😍 I mean they run faster lah so follow they pace and keep running can also run faster right? 😆
During the first 2km of the run there’s many runners running shoulders to shoulders as just flagged off and the running path is not really wide along Punggol Waterway but its still runnable as runners are running very fast! I thought there would be bottlenecks along the way but after as we turn into Coney Island we start to have more space to run and breathe as distance between runners starts to drift apart. There’s a few hydration points along the route with cold water and isotonic drinks but the water is not fast enough and I have to wait at the hydration point for water.
For the last 2km is a combined route for both the 5km and 10km runners but there is still spaces to run. Though there’s plenty of small slopes in the last 3km of the run after the Lorong Halus bridge and the sun is out and it is quite hot but amazingly I can still hold my pace ended few seconds after my PB timing that I’ve gotten in Shape Run done in August 😍 It was only at the last few hundred metres after Punggol Safra then I thought a possible PB by a few seconds if I try and chiong. Though I didn’t manage that PB but I manage to chiong that crazy last 100metres of upslope 💪🏻 Happy to collect the chio medal at the end of the run and surprise to receive a finisher tee at the end of the run. That’s what happened when I don’t check about the entitlements, when what I get in the end is more than I had expected because I don’t know about it becomes a bonus 😆
Timing is not everything but seeing improvements in what I am committed in for the past 2 or 3 years is very encouraging. From running 1hr20mins to 1hr8mins to 1hr4mins for my 10km runs last year and now I’m doing 57minutes for most of my recent 10km runs is really a huge motivation for me to keep on running and see how far more can I improve 😁
View from the top of Jelutong Tower around sunrise
As sure as the sun rises every morning, someone with a camera on hand will snap a picture of it.
Admit it, there must be at least 1 to 5 sunrise pictures in your phone now. Yet the next time you see that big ball of fire rising over the horizon again, the phone comes out again to shoot it.
Why do we keep doing it?
I believe it isn’t just because it comes out differently each day, eg. more orangey-sky, more dramatic, etc. Its because a picture can never capture fully that overall feeling of you, and everything around you, basking in the glory of the morning sun.
Which means, a sunrise is always better experienced than be seen on a flat screen. Why settle for a 77″ OLED TV display, when you can view it ala-IMAX, ie. as in real life.
And one of the best places to do this is at MacRitchie Reservoir.
MacRitchie Reservoir at the trail entrance near St Theresa’s home, A group of runners with headlamps about to enter the trail in the early morning.
Like going to a party, you have to prepare and dress up for it. In this case, put on your trail running gear, a headlamp and be at MacRitchie before 630am. Go to the trail entrance near St Theresa’s Home to start the loop anticlockwise. Yes, a good way to sweat out the booze and greasy beer food you had the night before is to do 10 km of trails very early in the early morning.
At this time, though its the start of the blue hour, it is still almost pitch black under the forest canopy. But you’ll be surprised that there are people already in the trail walking about, and some even without any lights! Give them a friendly “Morning!” greeting to assure them you are not some zombie lost in the woods. I’m sure they’ll reply the same. Else, you may want to speed up in case THEY are zombies roaming in the woods.
By the time you reach the Ranger Station around 645am, the trail is more open, and dawn is breaking but the sun isn’t up yet. Running along Sime Track should be manageable without the headlamp, so save your batteries.
When the track turns left, there’s Jelutong Tower. A good time to have a break from running if you feel like, though you have to take 6 flights of the spiral stairway to the top observation deck. The sky may have started to get a little orange-y here when you get up there, and also from this outpost its also good to hear some of the wildlife slowly stirring up. There must be a hidden Starbucks there for the macaques to get their morning espressos.
Back under forest cover and just about 300 meters down Golf Link, there’s a nice boardwalk. This is along the border of the nature reserve and a country club’s golf course on the right. Its just a short 500m long elevated wooden path but lush and green all around.
Then when you find yourself out of the forest again, it starts to get interesting as the reservoir is suddenly in front of you, with the skies and trees joining in the frame, the view getting more and more picturesque.
From here, its about a half kilometer of spots available where you can take as much pictures you as you like. But for me, the best viewing spot is on the bridge where the water flows between reservoir and the lake at the golf course.
(FYI – The video actually covers the whole 10K loop, so you can skip to different parts of the route and analyze with the metrics, eg. elevation profile, grades, landmarks, etc).
Another spot would be just after the bridge when the path turns left. There is a tree that is near the water. With the sun behind it, and if the pavement was actually some rustic stone path, I could imagine Frodo and the hobbits walking by… on their way to play golf.
Sunrise through a tree on the banks of MacRitchie Reservoir along Golf Link path.
So, had enough pictures? Then head further down into the forest again to complete your 10km loop.
You’ll notice its starting to get more busy in the trail in the last 2-3 kms or so. This is the part that might make you look back and appreciate being very early MacRitchie when it was still very quiet and peaceful, enjoying your run while the air is still cool, and of course that glorious sunrise.
Oh, and to top it all off, its also great that they have shower facilities there.
The SIA Charity Run was the first run that I took part in back in 2014. It was a 5 km fun run then and I joined it after much encouragement from my friend back then. This introduction to the running community in Singapore have brought me back and again for more races and this is also how I started trying for longer distances and shorter timings.
After waiting for 3 years, the SIA Charity Run is back and of course, I am excited to join it!
The starting point this time was at area beside the Singapore flyer (the F1 pit building was the start pen for 2014). As I was part of the 10 km race, we were flagged off at around 7 am. The sun has already risen and it was getting hot. But nonetheless, the weather remained rather windy that day.
As it was during the rainy season, I started to notice really dark clouds forming while I was at the 5-6 km mark. With about half the race to go, I started to worry that I would get caught in the rain mid race. Half of me wanted to try running in the rain while the other half worry that my weak ass will get sick. While I was worrying that I might fall sick, it started to drizzle. The rain got a bit bigger as the race continued on and I ended up racing from shelter to shelter. It was fun honestly… running in the rain and getting all wet at stretches of road between shelters. Luckily the rain didn’t last long nor did it get bigger because then, the race might have to be cancelled.
Eventually, the rain stopped and I crossed the finish line. I checked my timing and it was my personal best! I was really happy to witness an improvement in my timing but I realized that it was kind of funny since this timing was likely the result of me running for shelters and racing the dark clouds. But still, it proved that I was capable of running faster.
The queue for the medal was rather short but they had run out of sports drink by the time I got there 🙁
Kind of disappointing since I was really looking forward to having a good cold sports drink. But luckily they had a tent/booth at the race village (floating platform) that served the drinks in small plastic cups and I just stood there to drink until I quench my thirst and regained some of my electrolytes.
The race was fun overall. And I finally get to try running in the rain, which was really cool. Like it brought back the memories of playing in the rain while I was a kid. And I was grateful that the rain did not get so big until my shoes became squishy because if that happened, it would probably be really unpleasant to run in that state. Plus my feet is going to stink like hell at the end of the race. So heng ah!
KENYAN RUNNER Eric Chepsiror became PHP 20,000.00 richer after he was hailed as the fastest finisher of the successful Nutrilite Health Run 2017 at the SM Mall of Asia last Sunday (October 15). Chepsiror blazed through the 21-kilometer course in a time of 1:09:25 to outclass compatriot Jackson Chirchir (1:12:47) and Filipino bet Roy Dacutanan (1:26:32).
