The National Heritage Board has just launched it’s 17th heritage trail – The Tampines Heritage Trail. Explore the Singapore heritage while keeping fit and healthy at the same time! The trail features 18 heritage sites which celebrates and promotes the distinct memories and histories of these areas where Singaporeans eat, live, work and play!
Share In The Stories
The aim of the Tampines Heritage Trail is to share the lesser known stories of the community. From the first generation hawkers of the Tampines Round Market & Food Centre who first set up their stalls way back in 1983, to resident living in Tampines since it’s Kampung days, the 25 interesting stories of these people have been incorporated into the trail booklet. This is to foster a sense of belonging and sense of pride amongst Singaporeans.
#1 Tampines Town Trail
Photo Credits: Roots Sg
This trail takes 90 minutes and is a bus and walk combo trail. This route explores some of the town planning innovations of Tampines and sites of every heritage that is part and parcel of life in the neighbourhood.
#2 Religious Institutions Trail
Photo Credits: Singapore Motherhood
This trail takes 90 minutes and is a bus and walk combo trail. Singapore is a multi-cultural society. This route explores the various houses of faith that reflect the diversity of the Tampines community. It also showcases the unique architecture and practises of the different houses of faith. The Tampines Chinese Temple is a feature on this trail.
#3 Green Spaces Trail
Photo Credits: Roots Sg
This trail takes 60 minutes and is done via bike. But this also double as a running trail. The route is approximately 6km. The route take visitors on a cycling trail to discover sites of heritage that are also scenic locales. For example, this includes places where kampungs were formerly located and also a former landfill turned wetland. Here, you run through Tampines natural landscapes and charming old town facades.
If you are interested you can also check out the other 16 Heritage Trails – something interesting to do this weekend! Let the Singapore heritage charm you!
JustRunLah!: How will you introduce yourself to Asia running and fitness community?
Derrick – I am Derrick Teng and I am a Mizuno F1 Runner.
Cindy – I am Cindy Ong. I am also a Mizuno F1 Runner. Some of the team mates joke that we are the PB (personal best) couple because we are always trying to outdo each other. Actually, we motivate each other!
JustRunLah!: How did you meet each other?
Derrick & Cindy – We met each other for the first time at MacDonald’s at King Albert Park when Derrick was studying for his university exams together with some common friends. I went there to look for my friends. Due to common interests in scuba diving, running and photography, we started hanging out together.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Derrick – I picked up running after knowing Cindy. I was doing mostly water sports then. At that time, I was about 26 years old. She was an avid runner and liked to participate in races. I got inspired by her to run and motivated to get better at it.
Cindy – I started running at 11 years old for my school. I took some breaks after secondary school, started again when I was working and stopped again when I gave birth. In 2016, I returned to running after 6 years because I missed running and I wanted to lose the weight gained during pregnancy and keep fit.
JustRunLah! : Your greatest reward from your sporting journey so far?
Cindy – I think my greatest reward is having the support of the people around us. With two children, it is not easy to attend trainings. My in-laws have been supportive and help us to take care of our children when we need to attend trainings together. They even went to the Gold Coast Airport Marathon together with us to cheer us on. Our Mizuno F1 Runners’ team mates are awesome too! On occasions we bring our children along to trainings, they will help to keep an eye on them.
Derrick – I think our greatest reward is that we have each other on this journey. Doing it together as a couple is motivating. We establish fitness goals and support each other. Running together also brought us closer as we have more common topics to chat about, especially since we are on the same team. We also share improvement tips and adjust our diet together.
JustRunLah!: What is your mantra for when the going gets tough in a race?
Derrick – Running is 80% mental. It is all in the mind.
Cindy – When the mind believes, the body achieves. Keep on going and don’t give up.
JustRunLah!: One advice for aspiring runners?
Cindy – Running is a journey and an adventure. Enjoy the process, be patient and run injury free with the correct forms and advices from someone like a professional coach.
Derrick – There are always ups and downs in running. Don’t let the downs get to you but learn from them.
JustRunLah! : Finish this sentence: Fitness is…
Derrick – 3D’s – Discipline, Determination and Dedication to make it a way of life.
Cindy – positive habit, strong mind and a healthy life.
One of the biggest fears of any runner is having to miss their next race due to an injury. Making things worse, our eagerness to get back on the track often leads to re-injuring ourselves, which, in turn, leads to longer blackout periods. In this article by Dr Michael Soon, orthopaedic surgeon at Mount Elizabeth Hospital, we are discussing three of the most common sports injuries faced by runners, together with the average time it takes to recover from each one of them.
Shin splints
Shin splints is one of the most common injuries among runners and refers to pain felt along the inner edge of your shin bone. Another term used by doctors is Medial Tibial Stress Syndrome (MTSS). The pain is most often localized in the lower leg between the knee and ankle.
It can hit both beginners that do not build their mileage gradually enough and experienced runners that ramp their workout intensity too rapidly, or those who change the surface they run on. All in all, it is an injury that happens when you try to do “too much, too soon”. It is a cumulative stress disorder on the bones, muscles, and joints of the lower legs that prevent your body from being able to naturally repair and restore itself.
Identifying the root cause of shin splints is important. Is the condition due to over-training, are you running on an improper terrain, or is it because of your running form? To avoid creating any chronic damages, some preventive action might be required. For example, if you are a heel-striker and have a flexible flat-foot, an arch support may be required. On occasion, if there is a developing stress fracture, surgery may be required. Rarely, there may also be muscle tears which may require surgery. As with any pain or injury, it is advised to seek the opinion and help of a medical doctor.
Average time to heal: The discomfort will usually subside and resolve in a few days of limited activity and rest. Nonetheless, this condition can persist if not recognised early and treated.
Ankle sprain
An ankle sprain is a traumatic injury usually caused by accidents (such as improper landing after a jump) or running on uneven terrain. Being a very common injury, it is highly likely that you have experienced it to some degree before.
While many of us are eager to return to playing sports or our normal activities as soon as possible, it is wise to remember that sports injuries take time to heal.
In layman’s terms, sprains happen when you ‘roll’ your foot, causing the ankle ligaments to stretch beyond its limit and tear. Ligaments are the bands that hold the bones of your ankle together but allow for some movement. Even though they are the strong and stretchy, if there too much movement in an abnormal posture, these ligaments can tear and result in a sprain.
At the point of injury, apply the RICE method: Rest, Ice, Compression and Elevation and usually your ankles will self-heal. Surgery to repair torn ligaments is only considered where there is a severe ligament tear or if the ankle remains unstable even after rehabilitation. On occasion, an ankle sprain can also lead to simultaneous injuries in the joint like cartilage injury or bone chips, which may also need to be managed surgically.
Average time to heal: It is common for most ankle sprains to heal on their own within 6 to 12 weeks if there is no re-injury.
Hamstring pull
Hamstring muscles are often ‘pulled’ when an athlete is overusing or overstretching the muscle. This is experienced as a sudden sharp pain at the back of the thigh.
During a hamstring pull, one or more of the hamstring muscles gets overloaded and overstretched. The muscles might even start to tear. You’re likely to pull a hamstring during activities that involve a lot of running, kicking and jumping, or suddenly stopping and starting.
A big part of recovery involves working on rebuilding muscle to prevent a repeated injury. In severe cases where the muscle is torn, surgery may be required to repair the muscles and reattach them.
Small injuries may lead to big problems. Don’t wait to get treated. Call 6812 3766 or visit mountelizabeth.com.sg/km to make an appointment with Mount Elizabeth Hospitals orthopaedic specialist.
Average time to heal: It is expected to take between 3 – 6 months to heal, while in some occasions it can take up to 12 months. The most common reason for such a long recovery period or re-injury is often due to inadequate physiotherapy and stretching, and returning to sports too early.
Adapted, with permission, from an article by Dr Michael Soon, orthopaedic surgeon at Mount Elizabeth Hospital. This article first appeared on Health Plus.
ROXAS CITY – First time winners Joel Alcorin and Cristen Cortel hugged the spotlight at the 41st National MILO Marathon Roxas qualifiers last Sunday at Robinsons Place-Roxas. The duo will lead the city’s qualifiers to the National Finals this December 3 in Cebu City.
Alcorin finished the 21-kilometer race in 1:16:27 clearly ahead of chasers Rowell Hulleza (1:18:39) and Rene Desuyo (1:19:47). Before Sunday’s race, Alcorin’s best MILO performance was taking Second Place in the 2014 Bacolod qualifiers behind winner Maclin Sadia and ahead of Hulleza who took Third Place.
Cortel topped the distaff side in 1:41:44 to cap a family celebration as several of her relatives also went home with honors. Lorena Blanco came in second at 1:44:16 while Cerila Cortel was third at 1:54:46.
In the side events, the Cortel girls did well in the shorter distances with Mary Grace taking the five kilometers in 19:47 and Mary Gold the three kilometers in 12:16. Ramonito Cuabar (35:59) and Rodelyn Onato (45:59) were fastest in the 10 kilometers, Pernille Siason Jr. ruled the five kilometers in 17:41 while the three kilometers belonged to Jewel Ilorito in 11:03.
There will be one more qualifying race in the Visayas next weekend with Iloilo City as host. From there, the MILO Marathon will proceed to Mindanao to hold more races in General Santos (October 15), Davao (October 22), Butuan (November 12) and Cagayan de Oro (November 19).
There is no secret to staying fit and healthy while you’re traveling, it’s a simple case of making sure you’re maintaining a healthy balanced diet and exercising regularly. But that’s the problem, maintaining your regular levels of diet and fitness while travelling isn’t simple at all, and it’s not meant to be. You’re supposed to be relaxing and enjoying yourself so it’s only natural that your normal routine changes.
There are a few simple steps that you can take to make sure your travel has minimal effect on your health, whether you are staying in shape for health reasons or trying to achieve new fitness goals. One of the first things to remember is to get enough sleep. Sleep can easily be disrupted during your travel and tiredness can quickly lead to hunger and lethargy and have a compounding effect.
Luckily this infographic put together by De Vere UK has some highly actionable tips to minimize the effects of your travel on your overall well-being.
JustRunLah! : How will you introduce yourself to Asia running and fitness community?
Henry – My name is Henry and I run for fun.
Yv – I’m Yvonne Siew and a running enthusiast. I like to try out different terrain races, to test my limit at different categories and I really enjoy running at different places.
JustRunLah! : How did you meet each other?
Yv – We are the couples who run together, but CHALLENGE each other. We met at a Sundown marathon race expo but we didn’t talk or know each other then. Then by chance, we met at Macritchie Reservoir and had a chance to run together. His first line to me back then was actually “I will beat you!”, half in jest but also probably half serious as he wanted to improve his marathon timing. We started running together and pushing each other to improve.
JustRunLah!: When did you first pick up running (what age) and what inspired you to do so?
Henry – I think I only caught the running bug in 2011 when I joined my first marathon. I was inspired by my boss back then who was running 3+hrs as a sprightly 50 years old, and I thought I can do better. I crawled to the finish line in 5 hours and walked funny for the next few days, but was intrigued enough by the sport to want to do better.
Yv – I first picked up running at 25 years old and that was encouraged by a friend to help me get over a down period. I joined the Nike We Run, and from that onwards, I just cannot stop. Subsequently, I got the inspiration to run a marathon, this came for a few of my running idols – Yuki Kawauchi, Haruki Murakami, Ou Yang Jing and all the running friends around me. I did my first marathon in Sundown Marathon 2015 and my first ultra race in MSIG Action Asia Singapore 2016. It’s addictive.
JustRunLah! : Your greatest reward from your sporting journey so far?
Yv – A healthier lifestyle, a stronger body and a tougher mind that makes me feel I’m capable of doing anything. I have been applying the “marathon spirit” when life gets tough. Regardless, I’ll continue running and in a hope that my beloved daughter, as she grows, will be influenced to stay fit. For me and my husband, running also gives us a chance to spend quality time together apart from work and parenting. Runcation is something we always look forward to.
Henry – the friendships forged. and controlling my weight.
JustRunLah! : What is your mantra for when the going gets tough in a race?
Henry – suck it up. as with many things in life.
Yv – Run like no tomorrow, just tell this to me. Because I really don’t like to deal with regret.
JustRunLah! : One advice for aspiring runners?
Henry & Yv – Don’t ever quit.
JustRunLah! : Finish this sentence: Fitness is…
Henry – my lifestyle; I breathe, I run.
Yv – A spice of our life – moderation will add “flavor” into life, but overdoing it can become a spoiler.
The long run is a staple workout for distance running. If you want to do well in the marathon distance, the golden rule is to never skip the long run. But, the long run is hard – it is long, it is lonely and it is boring. But it is the long run that builds your aerobic endurance. This helps you run faster over a longer period of time. Here are a couple of tips to hep you master the long run.
#1 Visualisation
Elite athletes always tell you, start with your mind. Most elite athletes always visualise their race happening, visualise what may go wrong, visualise all eventualities and visualise how they are able to overcome those eventualities. Do the same. Visualise your long run. Visualise the route you are going to run. Visualise yourself running well and finishing strong. Trust in yourself. Trust in your training. Trust the process. When the going gets tough, tell yourself, you are training hard to race easy.
#2 Nutrition
You are afterall going on a long run so carb up! Remember, this is also important for race day because your race day nutrition would probably replicate your long run nutrition. Play around and see what works for you. Everyone is different. Basically, if you are struggling to complete your run strong, try increasing the amount you eat and see how you feel.
#3 Pace Yourself
Remember to pace yourself well. This is not a race. Long runs are about the effort. You don’t want to go into a race overtrained. Don’t leave your best efforts in training and falter when it comes to race day because you are too tired. Long runs should be done at conversational pace. You can still make some sort of conversation – not the out of breath kind.
#4 Break It Up
Our greatest enemy is ourselves. Our mind can do great things to convince ourselves and also discourage ourselves. One method is to break it up mentally. Thing of it as 4 sets of 5kilometres. Or you can take a break midway to catch a drink before continuing on again. The distance may seem daunting but, breaking it up, it’s not that bad afterall.
#5 Hydration And Mid Run Fuelling
Hydration is necessary during a long run to cover a larger distance. You may want to carry a hydration pack with you or carry a bottle or even plan your route such that you run past a petrol kiosk for a mini break. You can also experiment with fuelling yourself mid-run. This will also serve as your race fuelling strategy. Everyone’s stomach is different. Some people are more sensitive to some gels than others. So you would need to experiment with this during your long runs to see what works for you.
Remember what works for other people, may not work for you!
It’s not like running clothes are inexpensive. Man your Nike bras, Adidas shorts, Mizuno tank top surely don’t come cheap. It is important to pay attention to how you wash and clean your running gear. Because, over time, these mistakes can cause high damage to your running gear – your shorts, tights, tank top, sports bra and even socks.
#1 You Fail To Check Your Garment Label
Manufacturers don’t attach the garment label with instructions for fun. This little tag has so much information. They will tell you whether or not to use hot water, warm water, bleach, even a dryer. It is always easy to end up using hot water to wash your stinky clothes because you think it kills the bacteria. Actually, when in doubt, always use cold water. Contrary to popular belief, high performance fabric does not handle hot water well.
#2 Waiting To Wash Your laundry
Photo Credits: Huffington Post
The longer you leave your laundry, the more difficult it will be to get rid of the odour. It may even become a permanent stink. It is recommended to rinse your clothes and hanging it up maybe on a collapsible rack if you don’t have time to properly do laundry. You then can do the laundry a couple of days later.
#3 Adding Too Much Detergent For Sports Clothes
Logically, the more detergent you use, the cleaner your clothes would be, no? Resist the urge to do so because in actual fact you are doing your clothes more harm. Too much detergent leaves a residue on your clothes which becomes a food source for bacteria. This bacteria in turn releases an odour. This is why you should not add too much detergent.
#4 Using The Dryer
Photo Credits: Chip Chick
Using the dryer exposes your clothes to a very high temperature. This causes the synthetic fibres in your sports gear to break down. It can also cause shrinkage which is such a pity for expensive sports gear. I mean do you know how much sports bras cost these days! Instead you should always hang your clothes out to dry. If you are pressing for time, you can use a fan and have it blow at your wet laundry.
#5 Using Fabric Softener
You might want your clothes to be silky smooth. But you must remember that workout clothing is meant to be light and breathable. Fabric Softeners however have the tendency to clog up the high performance material – preventing it from performing it’s breathable function. It won’t perform the same and probably not worth the price tag you paid for. If you really want to soften your clothes, the tip is to use vinegar instead.
Here are 5 worst things to do after your run – you may just be sabotaging yourselves if you are committing these 5 mistakes.
#1 You Stay In Your Running Clothes
Are you guilty of staying around to chit chat with your friends after a workout session? You stay in your damp running clothes for 30 minutes chatting away! You should get out of your damp gear immediately to prevent catching a cold. Also, getting into dry gear helps keep your muscles warm and loose and promotes blood circulation.
#2 You Become A Couch Potato To Recover
You think because you ran a hard session 2 days ago, you are entitled to be a couch potato for the next 2 days to rest and recover? Well you are wrong! Contrary to popular belief, you should actually do some light activity such as recovery jogs or swims. Maybe even try Yoga? Light activity is great as it help keeps your body circulating and this helps promote your recovery.
#3 You Aren’t Refuelling Right
You deserve that pizza, and that burger and yes definitely that brownie after a hard session. You should always avoid pigging out after your run. Don’t run to junk food. You should have a meal high in protein to assist in the repairing of your muscles. Try and have complete carbs. Try to have a meal within 20 – 30 minutes of your workout because your body absorbs nutrients best in this window. It is also why you shouldn’t turn to junk because you don’t want your body to be absorbing the bad stuff.
#4 You Do Heavy Activity
You think you are superman or superwoman. You come home from a hard workout to mow the lawn, mop the floor, wash the yard and so on. Remember your muscles are already tired and carrying out heavy activity may be a recipe for disaster. It can result in injury that could keep you out for months.
#5 You Don’t Take Recovery Days Seriously
It’s easy to not take recovery days seriously. You can get too carried away with training. Remember to never do 2 hard sessions consecutively. You should allow yourself a day of recovery. Do an easy run at an easy pace. Stretch. And Foam roll. Treat your body with the tender, love, care and respect it deserves.
I had a mid-run change of plans to avoid the wide open pipeline trail parallel to Belukar Track when dark clouds raced in. I preferred a little more tree cover in case Zeus decided to go for target practice.
So I went around the Dairy Farm trails then the rail corridor, and that’s when the rain fell. This former train passageway feels relatively safer, the trees are closer and seems higher, so I could still continue running.
And because, who would want to pass the chance to run in the rain on trail? There weren’t any shelter here anyway. Since I was no longer going to have a proper shower at MacRitchie Reservoir with this reroute, I was glad to have nature wash as much sweat off me while I’m busy running.
I have been to Bukit Timah Hill summit only once before. It wasn’t what I had in mind for this weekend run, not even as a second /third option. However, since I was nearing Hindhede Drive, and further down the rail corridor is closed near the old KTMB station, I thought I might as well just take the summit again to make the change of plan worthwhile.
I was worried that the path up might be slippery with the rain and more dangerously so going down. I went up anyway, and I was glad I did, because going down was something I had never imagined will ever see in Singapore.
Yes, haze. After more than a year….
Joking aside, its was misty at Bukit Timah Hill.
The combination of the mist, the rain, and the lush forest made it look like I’m in some very high mountain somewhere else. It wasn’t cold actually, or I was just warm from the run to feel it.
The asphalt was not slippery either. In fact, with my Sense Pros, they were very grippy and felt secure, even at that very steep -20% section in the last 300m when I tippy-tapped at high cadence in order not to bust my knees.
Is this a regular occurence here? I don’t know. Like said, this was just my 2nd time up it. But I wish I do see this again the next time I climb via another route.
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If you haven’t been up to Bukit Timah Hill summit yet, and I hope this got you curious, I have bad news for you. They don’t have elevators or escalators to take you up there (yet?). No golf cart service either.
However, if you are up for the challenge, if you want to know how is it like going up, how hard you it is, how long, and more importantly, how steep it is, here is the climb with metrics in real time.
It’s the first 300 meters that’s the killer. But that doesn’t make the rest of the way any easier. Its a good workout if your knees are game for it.
There’s quite a number of people when I was there, even when it’s raining, so I can imagine an even bigger crowd on the more usual touristy times and fair weather. Its better to be there early, especially if you want the chance to encounter the mist.
ELITE RUNNERS Christabel Martes and Jojie Daga-as emerged as the overall fastest participants at the conclusion of the 2017 RUNRIO Trilogy Philippine Marathon Sunday morning (October 1) at the SM Mall of Asia grounds. As a reward, both will represent the country in the prestigious 2018 Chicago Marathon.
Martes, a former national athlete, assured herself of a ticket to the United States by ruling the 42.195-kilometer race that started at Okada Manila in a time of 3:03:28, almost 17 minutes faster than her closest pursuer Maricar Camacho (3:20:47). Third Place went to Lany Cardona in 3:23:29.
Adding her triumph in the 21-kilometer Leg One last June 25 and runner-up finish in the 32-kilometer Leg Two last August 13, Martes amassed a total time of 6:50:29. Her clocking was much faster than that of Daga-as of Team Soleus who clocked 7:12:57 over the three races.
Although he did not go home with a podium finish after battling a platoon of five Kenyans, Daga-as’ consistent placing within the Top 10 of each leg was enough for him to earn the honor reserved for Filipinos only. Team Kenya as expected swept the podium led by Eric Chepsiror (2:23:20) and followed by his countrymen Dominic Lagat (2:25:39) and Joseph Mururi (2:34:43).
In the side events, Lel Kipchirchir of Team Kenya (1:07:09) and Ailene Tolentino of the Philippine Army (1:37:00) emerged as champions of the 21-kilometer Half-Marathon. Before the race, Tolentino was seen as Martes’ closest rival owing to her triumph in Leg Two but her decision to race 21 kilometers removed her from consideration.
Team Kenya also took home honors in the 10 kilometers thanks to Elphiz Kiptarus (31:30) while Lyca Sarmiento was the champion in the distaff side (44:28). Raymond Lopez (15:25) and Leonalyn Raterta (20:18) were the fastest over five kilometers.
A runner must complete the longest distances in each leg – 21, 32 and 42 kilometers – in order to be a candidate for a slot in the Chicago Marathon. All successful Trilogy participants will be invited to a special celebration and awarding ceremony within the first quarter of 2018 and just before he next Trilogy fires off.
You don’t get to be an elite runner or an Olympian without a few lung-busting workouts! Most elite athlete’s have their very own staple workout, or favourite workout. Check them out and hit the roads to try them our for yourselves.
#1 Steven Moneghetti
Photo Credits: Alchetron
4 time Olympian Steven needs no introduction. He made famous the Mona Fartlek. This is essentially a fartlek session which Steven describes as a solid session that could improve his speed as well as endurance and stimulate an ability to change his pace mid-run – something that would help him in his races as the Africans have the love of surging mid run.
Workout: 2 x 90seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds – with a slower tempo pace recovery of the same time in between each repetition. This workout takes only 20 minutes. Note that the recovery tempo pace is a floating pace, not a jog. It’s meant to be tough!
#2 Craig Mottram
Photo Credits: ABC
He is known as the Big Muzungu which translates to big white person. He towers over the Africans, earning him his nickname. The highlight of his career is beating reigning Champion Eliud Kipchoge at the 3km at the World Cup in Athens in 2006 with an impressive timing of 7min 32.19s which mind you still remains an Australian National Record.
Workout: The Gammoudi (Mottram Style) 2 sets of the following – 3km (running each kilometre faster than the previous), then 10 x 200m with a 30s recovery
#3 Andrew Lloyd
Photo Credits: Sporting Heroes
By 22 years old, Andrew had already won 3 Melbourne Marathons and came in Champion once at the Gold Coast Marathon. His is known for his last kick. He credits his last kick to the following session. The session is targeted at giving him the endurance, and still making sure he had the ability to finish the final lap – fast, very fast.
Workout: 4 x 1600m, with 400m recovery jog. Take a 5 minute break, and then, 4 x 400m wind downs (each 400m getting faster) with a 2 minute recovery.
#4 Ben True
Photo credits: Boston Globe
He excels in the World cross Country Championships, taking the Silver Medal. Ben True has a favourite workout called the Michigan. This mixes speed with tempo, forcing the body to learn to recover at tempo pace.
Workout: 1600m interval, 2000m tempo, 1200m interval, 2000m tempo, 800m interval, 2000m tempo, 400m interval. The key here is that the interval gets harder though the tempo remains a tempo.
January 2017. It was early this year when I came to know of New York City Marathon. It appears that I am very much still a newbie as a runner that I just learned about the world major races. I have been around this city once a couple of years back and I find it to be an amazing city with all the famous landmarks right before my eyes. It was a pity I did not get to race here that time as I chose to explore it by walking around and snap pictures instead. It was in May that year too that I had my first ever overseas fun race in Chicago, a short 5km (Move for the Kids Run 2015). I just started getting hooked on to running back then.
On 18 Jan, registration for the New York City Marathon opened. I have waited for this counting down days until I can also try my luck out of the balloting. It was very difficult accessing the race website that opening day as if the whole world is trying to register all at the same time. I was working that day too and I was quite skeptical as to whether I can get myself registered because of the thought that whoever registers first gets a slot first. I crossed my fingers and prayed as I clicked ‘submit’ later in the afternoon after numerous unsuccessful attempts in the morning.
February. Days went on and I have forgotten about New York marathon but pressing on to be a better runner continued. Long runs with the Pinoy-Sg Runners and solo exploration runs in my own pace went on plus the weekend races, something that I always look forward to after a long busy work week.
March. March was a little unforgiving. It started with a sad news – I was not chosen to run the NYC Marathon. It was sad. When can I ever get lucky with this system? A great deal of events took place and kept me occupied. Work became more stressful as the financial year comes to a close. A Tokyo family trip was planned for the school holidays too while training for Sundown Marathon happening this month. All these kept me busy and forgot about the NYC marathon for a while.
I learned about Team For Kids while I was still on denial that I kept checking back the email. I found hope for me to enter the marathon! There were other options for those who did not make it through the balloting. Guaranteed entry can be acquired by signing up with either a marathon package with travel partners or by running more meaningfully by raising funds for a list of non-profit charity organizations where one of them is Team For Kids.
Determined to get a slot, I studied which one should I go with and yes I chose to raise funds with Team For Kids. It was not an easy decision but I prayed for it and I felt that children generally needs guidance and help regardless of whether they are ill-stricken, with special needs, orphaned, abused or under any calamity. They are the future and I felt strongly that we do not choose who to help. It could be our family, friends or even complete strangers. With a fundraising goal set at US$2665 (SG$3600) for a guaranteed entry and with 7 months to work on it, I felt it was not really that bad at all. I was given the invitation code to register for the marathon after confirming my TFK pledge and I became the happiest runner that day I was able to get and confirm my registration for the 2017 TCS New York City Marathon –one of the World Major Marathons!
April. After being accepted by New York Road Runners and Team For Kids, I immediately broke the news to a few friends who are living in the states. They were the first in line whom I thought of before I finally decided to push through this marathon via fundraising. Secondly, the local running community. I slowly informed my prospective donors as advised by TFK. I made my donation page appear public slowly on social media mainly on Facebook and Instagram and I received mostly positive feedback and encouragement. Some pledged and some immediately and selflessly donated right away. I did a fair start in fundraising. The work has just started. TFK was quite supportive too as I was sent with the official TFK singlet right away and I was able to wear it at the Income Eco Run 2017 where I got a PB. I ended the first month of my campaign with about US$700++ raised.
TFK Singlet
May. Time went on and my usual weekend long runs and races went on too. I worked out a schedule that I thought of making it a routine. Mondays are my rest days and were reserved for my weekly spiritual family gathering. It is like a church service but only smaller where about 4-7 of us meet every Monday evening and meditate on the bible. Tuesday evenings, I run 10 kilometers on my own while Wednesdays are with my CBD group alternate with my PSR group, usually leg and core workouts. I try running from workplace to home (16-20km) every Thursdays. Friday is of course spent with family. Saturday morning is a swim with my little miss and Sunday morning is for long runs. As I do shifts and works sometimes on weekends and holidays, I try to be flexible. Working in a hospital lab operating 24 hours and training is not easy but I do enjoy the challenge not forgetting family time and church.
Kindness ambassadors at the Kindness Run in MayOne of the weekend long runs with the PSRs in June
June. I paused from training though I should not as the Gold Coast Airport Marathon 2017 is taking place in 4 weeks’ time. June is an annual affair for us to go back to the Philippines and spend time with our families. I did sign up for a short 10km local fun run (Philippine Independence Day Flag Run) happening in one of the major cities in the Philippines in order for me to stay motivated and run and to somehow continue training for GCAM. I was able to run a couple of times but festivities, reunion with friends and food everywhere cannot be avoided, even alcohol. In fact, I had a few bottles of light beer the night before the run I signed up with flagging off at 4:30AM on a torturous hilly route. Ran badly but enjoyed still as it was my first local race! (Read on)
July. Fundraising progress skyrocketed this month to about a thousand plus. But it went stagnant after. I realized asking people to donate is quite embarrassing but I feel that the embarrassment does not equal to the fulfillment and joy underprivileged kids will get. This has kept me going although I also felt like an annoying weekend program who kept on posting about the same stuff on social media. I just have to hang on though. It will be October 5 soon and all these will be over.
Ronins at the Gold Coast Airport Marathon with Coach Lexxus in July
Earlier in July, I took part at the Gold Coast Airport Marathon. I felt prepared mentally. That was all I can do. Honestly, I was physically underprepared. I trusted on the cold weather to help me get through. I went on steady at 5.30pace but I was only able to keep it up until 21km mark. My pace went down to 7mins to fast walking if you consider it fast. Experienced multiple cramps and my nips almost bled. Finished at 4:30, a PB but way behind my goal finish time. I promised myself then that I will do better in New York.
One of the pacers at the Race Against Cancer 2017 in July
Earlier on, John Suhar, manager of the TFK Members’ Spotlight blog emailed me for a TFK Interview. →Read on
And yup I have shared about my running and the running scene here in Singapore.
August. This month I embarked on a more serious marathon training. My Filipino friends definitely will prepare for Standard Chartered Singapore Marathon which is a month before NYC. It is not easy to train alone more so on running long distances. I followed a 3 month training program I got from the internet and it did perfectly fit on Mizuno F1 structured program set by my long time coach Lexxus adding speed works, intervals, endurance and hill repeats training 4-5 times a week. It was a busy month but I still make sure I keep up with my training calendar.
Was a pacer for the Craze Ultra in August
September. I am at US$1800 out of the $2665 at the opening of my birthday month. It is the last month of fundraising. I feel so stressed but still optimistic in a way. I am hopeful but I don’t know how to ask from people and friends who are aware but seem to keep silent about it. I am really grateful for the people who have supported my fundraising without any doubts. I always make it clear though in my posts that there is no amount that is too little and is not appreciated. Just throw in 10 or 20 bucks on the TFK donation link and it will be a great help to them. It can make a difference. Donation not over yet until 5th October!
As for me, I am currently in the process of arranging my travel plans. Work and training goes on and I am trying to be extra careful too as I start to feel some pain on my right shin, a nightmare for most runners. Few weeks more and I will be racing in New York, my first World Major run. Thankful for the tips on the run, how the course was like and so on from friends and previous NYC Marathon finishers. I am looking forward to get my target finish and execute a good pace plan on this race.
Training goes on with these happy bunch.PC Carol Goh
Watch out for part 2 as I will be sharing my experience and how running for Team For Kids will be like!
Keeping a race diary could be the extra you need to give your running the extra push. A race diary is a personal record of events – past and upcoming. This can serve as a coach as to how you can make the most out of your training. Performance trends that can’t be seen on one single occasion becomes clear over the course of time in a diary. Here are 5 biggest benefits of keeping a race diary!
#1 Updates Of Upcoming Races
Have you missed a race you’ve really wanted to do because you are so swamped with work you didn’t even know the existence of the event? An inclusive race diary has all updates of upcoming races. Looking for an event to join on the 8th weekend, just scroll though the race calendar and pick from there. Never miss registering for a race – no more!
#2 Record Of Previous Races
It is good to have a record of the timings you have posted in previous races. You are able to set realistic goals from your records. You don’t want to be setting far-fetched goals. For instance, if your previous half marathon personal best 2 months ago was a sub2 half marathon, setting a sub130 half marathon for your upcoming half may be a too far a stretch. With a realistic goal in mind, you are able to set your target pace well and pace yourself much better in a race.
#3 Measure Progress
Having a race diary is a great way to measure progress. You are able to tell just how much you have improved as compared to your very first marathon for instance. Being able to see your improvements in front of you really serves as a great motivator for you to keep on going. Documenting and seeing your progress gives you that excitement to go out and do more, achieve more!
#4 Reflect On Races
When you have to pen down your race strategy, your pace throughout your run, you are able to reflect back on your race and perhaps find out how you could have ran better or maybe pace better? You pen down how you feel. Did you have a side stitch? Did you get a cramp? did you forget to hydrate? You pen down, you reflect, you learn and you become better.
#5 Reminisce Through Photos/Reviews
Races make good stories to tell – your kids, your grandchildren or even looking back at races with friends. There are moments to laugh at and moments that remind you just how strong you were to pull through. Having a race diary allows you to relive those moments. You pen down how you feel today, to be read by you 20 years later. It would be a sweet walk down memory lane.
So what are you waiting for? – Click here to start your own running blog now!
Running speed is a combination of 2 factors – your stride length and the frequency you take those strides which is also known as cadence. To run faster, either one of these factors increases. Typically, an elite runner runs at a cadence of 180 – 200, no matter the speed they are going at and adjust the length of their strides to go faster.
The Benefits Of A Higher Cadence
For a beginner runner increasing your cadence is more ideal as compared to your stride length. The reasoning behind this is because it is easy to overstride when you increase your stride length. Overstriding means your foot lands in front of your body. This can easily lead to an injury. A higher stride rate means that your foot is hanging in the air for a less amount of time. The longer your foot is in the air, the harder it hits the ground and over time the impact may lead to an injury.
A higher stride rate is also more ideal because of the force that helps propel you forward. If you spend too much time floating in the air, it decreases the amount of force pushing you forward. Your energy is spent on pushing yourself upwards, instead of propelling yourself forward which is the main goal.
How To Calculate Your Cadence?
Running cadence is how many times your foot strikes the ground in a minute. You can calculate the by counting the number of times your right foot hits the ground in a span of 30 seconds. Multiply this number by 4 to get your running cadence.
How To Up Your Cadence?
Increasing your cadence is relatively straightforward as compared to increasing your stride length. One of the ways is to focus on increasing your cadence on a treadmill at a set speed. Practise makes perfect with this one. Alternatively you can purchase a metronome and use it for brief periods during your run to build up your cadence. A metronome has an exact tempo for you to follow as to when your foot should strike the ground. However, note that it is good to build up your running cadence slowly. A forced sudden increase can lead to technique issues.
JustRunLah! : How will you introduce yourself to Asia running and fitness community?
Yixiang – I’m quite the fitness and health addict who loves to stay active and do sports like rock climbing, swimming, cycling and of course running!
Peining – I’m an outgoing girl who likes to keep fit by running, swimming, cycling, rock climbing, and yoga.
JustRunLah! : How did you meet each other?
Yixiang & Peining – We met each other during a rock climbing competition back in my polytechnic days, and his university days.
JustRunLah! : When did you first pick up running (what age) and what inspired you to do so?
Yixiang – I have been mostly rock climbing since I was 17. It was about a month or 2 after I finished my National Service at 22 years of age that I signed up for the Army Half Marathon and I started to run around my neighbourhood. I felt that I needed to run to stay fit and to maintain a good power to weight ratio to aid in my climbing
Peining – I was very active since young, and I grow up in an active family. During my secondary school days, my father used to bring my sister and I to run at East Coast Park to run with him. Since then, I’ve gotten into running leisurely, but not competitively. What made me continue was to keep fit and build stamina for rock climbing.
JustRunLah!: Your greatest reward from your sporting journey so far?
Yixiang & Peining – We completed Ironman 70.3 in Bintan together, where we started the race and ended the race together.
JustRunLah! : What is your mantra for when the going gets tough in a race?
Yixiang – Embrace the pain and come out stronger.
Peining – Just keep running, just keep running.
JustRunLah! : One advice for aspiring runners?
Yixiang & Peining – Running properly is the marriage of stamina and technique. Get the technique right first before putting in more miles and you will run efficient, happy and stay injury free.
JustRunLah!: Finish this sentence: Fitness is…
Yixiang – dependent on your desire to keep and stay fit.
Peining – good for you to stay young and look young.
Photo Credits: Roots Sg
Photo Credits: Singapore Motherhood
Photo Credits: Roots Sg
Photo Credits: Huffington Post
Photo Credits: Chip Chick
Photo Credits: Alchetron
Photo Credits: ABC
Photo Credits: Sporting Heroes
Photo credits: Boston Globe
