East Coast Park has always been the number 1 place to go to for a run or a relaxing weekend hangout with family and friends. But in a few years’ time, the park may lose its title as Singaporeans’ favourite park to the new Jurong Lake Gardens.
Set to fully complete in 2020, Jurong Lake Gardens is envisioned to be Singapore’s first national gardens in the heartlands, a people’s garden for leisure and recreation, and a model for sustainability in green development.
The first national gardens in the heartlands
The Jurong Lake Gardens, about the size of 144 football fields, will comprise three parts: Jurong Lake Gardens West, Central and East. The west side is currently Jurong Lake Park, while the central area will consist of the Chinese and Japanese Gardens. The east side will house the new Science Centre.
The park intends to integrate with the whole of Jurong Lake District, incorporating ideas for green roofs and landscape terraces. The development of Jurong Lake Gardens will also complement Jurong Gateway, the commercial hub of the Jurong Lake District. It will serve as a green space for the business community to network and as a test-bed for green products.
Bringing people close to nature
Jurong Lake Gardens West will be developed to retain the tranquillity of the area, and enable visitors to enjoy nature, greenery and lakeside views.
Visitors can stroll along a boardwalk that brings them close to nature and observe birds feeding at the water’s edge. | Artist’s Impression: NParks
“There was a very a strong preference to retain the natural ambience and what NParks is going to do is to have a lot more nature compared to what we already have today,” said Deputy Prime Minister Tharman Shanmugaratnam. “(There will be) a lot more trees, a lot more water coming into the land.”
In fact, National Parks Board (NParks) had received many suggestions to plant flowering trees in Jurong Lake Gardens. These trees usually flower in February, March, August and September. One such flower is the Pink Mempat, a tropical variant of the cherry blossom.
Pink Mempat | Photo credits: gov.sg
Incorporating Spaces For Play
Artist’s Impression: NParks
While families can look forward to more water play areas, there will also be lawns to cater for community and recreational activities. Water sports lovers can also expect new community lifestyle and water sports facility.
“Common suggestions included preserving the tranquility of the area, retaining existing nature and biodiversity hotspots, provision of ample basic amenities, accessibility for elderly and the handicapped, affordable food and beverage options, and careful traffic planning to mitigate potential road congestion.”
Spartan Singapore is back to challenge Singaporeans physically and mentally. Racers would be pushed to their limits. With 20kg concrete balls and an iconic fire jump to finish, our racers are going to come out muddy, sore and proud. In this second instalment, Spartan Singapore would be having both Spartan Sprint (5+ km and 20+ obstacles) and Spartan Super (13+km run and 30+ obstacles).
This May’s more challenging Spartan Super is super loaded with 30 obstacles, some never before seen on Singapore’s soil. Finishers of November 2015’s Spartan Sprint can gun for the Spartan Super, bringing you one step closer towards the much coveted Spartan Trifecta. To get you (and your mind) ready for the Spartan Super coming this May, we’ve put together the 5 Spartan Obstacles new to the local Spartans (and Spartans-to-be)!
Stairways to Sparta
Photo credit: runmomrunhappy.com
This obstacle is designed to get you up the wall, over the ladder and down to the other side. Different from your regular wall climbs, racers need to scale 15″ in total. Otherwise, it’s going to be 30 burpees for you.
Log Hop
Photo Credit: Mediacorp Pte Ltd
Your ultimate test of balance, coordination and agility. Racers are expected to get from one log to another, as quickly as possible, without ending up on the ground (flat-faced or not). Note to our Sprint challengers, this would be one of your obstacles as well.
Tyrolean Traverse
Photo Credit: Mediacorp Pte Ltd
We heard about rope climbing, but in this challenge, you crawl horizontally across a sand pit. On a rope. Imagine the ground to be infested with crocodiles, you have to use your balance, strength and determination to get to the end of the rope and ring a bell. Failure to ring the bell or if your feet touches the water, it’s 30 burpees for you.
Monkey Bar
Photo Credit: Mediacorp Pte Ltd
Organised in a grid-like structure, you’d need to swing from bar to bar and get across to the other side. Apart from arm strength, you’d require the help of your lats and pecs. If the swinging monkey slips up, you land yourself with 30 burpees.
Vertical Cargo
Photo Credit: Mediacorp Pte Ltd
The organisers have a wide cargo net hung across a heavy-weighted bar. You need to climb up and over to get through this station. It’s going to call for total body power and some coordination.
Like we mentioned before, SPARTAN IS A WAY OF LIFE.
Spartans are resilient, passionate and tough. Spartans move with stride, pull themselves through (quite literally) and yes, Spartans burpee. We would be celebrating the next class of Spartan heros coming 7th May. Would you be one of them?
$25 OFF Spartan Sprint Singapore 2016
We are happy to provide all JustRunLah! subscribers with a discount of $25.00 (U.P. $108.00 / Discounted: $83.00)! Use promo code: JRLM2016 during check-out to claim the special price.
$20 OFF Spartan Super Singapore 2016
Spartan Super runners, you are not excluded! Enjoy $20.00 OFF – Use promo code: JRLMSP2016 during check-out to enjoy the discount.
We all struggle with it. Just caught a cold, had an ankle sprain or simply had a busy work season, and you feel like you’re way behind on your training. But there’s no reason to start panicking just yet. Let’s do a rundown of what it means to lose fitness and when it should become a concern.
Why detraining happens
‘Use it or lose it’ is a common catchphrase that perfectly encapsulates this point. If you stop those regular runs and weightlifting, you’d eventually lose your aerobic capacity and strength gains when you stop working them. That’s the principle of training reversibility. Sometimes, it might even occur at a shorter duration than it took for you to gain it.
When detraining happens
Your VO2 max – which is the maximum amount of oxygen your body can effectively transport and use, starts to decline after 10 days of detraining. The most dramatic reduction in fitness is within the 10 to 28 days window of inactivity. That would take you about 2 to 8 weeks of training to get back to pre-detraining fitness levels. Learn how to get back on track safely! For the initial 7 to 10 days of no training, you’d lose from muscle endurance and coordination, but the decline is not significant. You can bounce back in no time. (Source)
How to prevent detraining
Photo Credit: Rebalance Life
We’re not saying that taking a break from running is utterly uncalled for. We’re all for taking breaks, cross-training and listening to what your body needs (even elites go back to basics). And if you happen to need a break from running, there are always great alternatives you can go for.
#1 Go at slower speeds and shorter distances but maintain the frequency of training
#2 Maintain your intensity but reduce the frequency
#3 Use the elliptical trainer or do Aqua running instead
Active recovery (Pilates is an example) are for any of us who want to maintain our fitness levels during downtime. After all, running is a lifestyle. Take care of yourself and focus on the going further for longer instead of going faster for tomorrow.
Had my first taste of an Obstacle event in Men’s Health Urbanathlon 2016 held on 13 Mar 2016.
Decided to don an all black attire for the event. Had wanted to wear the event vest actually but unfortunately it was too big for me. So I had to forgo it. Reminder to myself to get a smaller size in future.
Was there pretty early on event day itself. As I was worried that the last water obstacle would be hazardous to my handphone, I decided to check in my bag with it. This being the first time I actually utilise a bag deposit service, I was actually quite impressed by the efficiency. We had a choice of A to D rows to deposit our bags and there were hardly any queue for that. An observation though. Noticed some runners, like me, did a double take on our BIB to see if we were assigned to any particular bag deposit row before we realised we can do so at any of our choice.
Photo Credit: Men’s Health Urbanathlon
Flag off was pretty on time once the Celebrity guests arrived and I was fortunate enough to be waved off together with them. The friendly banters amongst them was pretty amusing so it was shame I lost them after the first obstacle
Photo Credit: Men’s Health Urbanathlon
Obstacle 1: Barrier Breakers
At around the 1.3km mark, we came to our first obstacle. This reminded me of the low wall I encountered during SOC during my Army days, only taller. This actually consists of 3 walls; a 90 deg, a 45 deg and a 70 deg wall. Cleared the first 2 without much fuss but the 3rd one was the killer. Despite repeated attempts I just could not clear it until a fellow runner offered to boost me up! In turn I sat on the wall and helped pulled him up as well. Beautiful team work there.
Photo Credit: Men’s Health Urbanathlon
Obstacle 2: Side Walk
Around the 3km mark was our 2nd Obstacle. 4 sets of bars to side walk through which were relatively easy perhaps because of my height. However the bars the 100 PLUS boards were mounted on actually gave us less handhold as compared to those rows without the boards. So the organisers might want to relook into the placement of the advert boards.
Photo Credit: Men’s Health Urbanathlon
Obstacle 3: Swinging Fortunes
At the 4km mark I arrived at the Swinging Fortunes. Must say I had really neglected my upper arms during my runs and I just could not clear them, not even the first set. During my last attempt I actually bumped my knee when I hit the ground. 2 volunteers rushed over to check on me but luckily nothing was broken.
Photo Credit: Men’s Health Urbanathlon
Obstacle 4: Lateral Move
Between this and the 3rd obstacle was a gap of 5km which was pretty far apart I think. I only managed to complete the 2nd set but not the first as my upper arms are sad to say, totally weak. Saw a female runner who upon reaching the obstacle, immediately told the volunteers “just add 5mins to my timing, I can’t do this”. Found it pretty amusing but gotta admire her for being upfront about it.
Photo Credit: Men’s Health Urbanathlon
Obstacle 5: Lift ‘N’ Load
At 10.7km we saw this. I literally had to hunt for a good sandbag to do the lifting as quite a number of them were already torn. Judging from a video I saw later where nobody was lifting sandbags anymore, I guess all sandbags were torn in the later part of the race. Not a tough obstacle but the durability of the sandbags can be improved upon.
Photo Credit: Men’s Health Urbanathlon
Obstacle 6: Maze Runner
Barely 1km later we came to this. I was expecting a much lower obstacle, one that we had to do a leopard crawl to go through. But the height still allowed us to do a doggie crawl instead. Amongst the easiest of all obstacles. Unless it was a wet day, then the path might have been muddy which would make the crawl slightly more unpleasant.
Photo Credit: Men’s Health Urbanathlon
Obstacle 7: Network
At the 12km mark, we saw Network, which was essentially a giant net laid across 2 trucks. Not too tough, just had to make sure we do not slip into the gaps.
Photo Credit: Men’s Health Urbanathlon
Obstacle 8: Metcon Madness
Another 500m later, we reached the static stations with the Sports Hub. There were supposed to be 5 stations here; Box Jump, alternate lunge jumps, overhead squat, sandbell overhead swing and wall throw. I said ‘supposed’ because there were in fact only 4 stations with the wall throw missing. Not that I am complaining though as I was pretty beat up at this point already.
Photo Credit: Men’s Health Urbanathlon
Obstacle 9: Final Obstacle
Near the end of the route, I came to a long queue of runners waiting to take on this last obstacle. This was anything but tough. However the long queue and thus long wait prompted many runners to decide to skip this and ran straight to the finish line. I guess I stood in line for a good 20mins or so before I got to go up. Quite a good experience, especially when I dropped into the water as the water was a welcome relief after a hot run. Understand the need for the obstacle to be done safely but the long queue was really quite a turn-off. So if the organisers decided to keep this next year, they would have to figure out a way to get the queue moving faster.
My hard earned medal
Upon crossing the finishing line after I got out of the pool, I collected my medal, finisher tee, a banana and a can of 100 PLUS. Bag collection was a breeze as well. There were food aplenty as the caterer can be seen consistently refilling the buffet spread. To top it off, free Singha beer was even offered to runners. Too bad I do not drink. There were also games by the various sponsors going on allowing runners to bring home that little bit more of goodies.
A good spread of food offerings
Just had to do this! 100% TOUGH!
Chanced upon one of my running chat group pals, Beverly, who completed way ahead of me. Well done young lady!
Overall I would say the event was pretty well organised. However, there could have been 1 more hydration point for the runners as there wasn’t any between the 3km to the 8km mark, which was a good 5km. The volunteers along the way were cheering us on despite some of them having to stand under the hot sun for the whole duration. The post run activities and benefits were also a major plus. Would I return for future editions of this? If it was as well organised as this one with some minor improvements that I have suggested done, why not?
Eating during endurance exercise can sometimes be tricky. You have to maintain adequate energy levels throughout a workout or race; consume the precise proportions of fluids, carbohydrates, and electrolytes. However, eating too many carbohydrates or not drinking enough fluids may result in cramping, fatigue, or impaired performance.
Some of the common solutions to replenishing your energy in such situations are energy gels, sports drinks or energy bars. Unfortunately, for the glycogen to be effective, it must first be digested, make its way through our body, and then absorbed by our muscles. This process takes time and is not very efficient, unless you have your timing and frequency for energy replenishment all planned out accurately during your workouts and races.
The +NRG Energy Patch
The ‘Positive Energy’ patch (+NRG) was formulated as a healthy alternative in the energy category. The +NRG is sugar-free, caffeine-free and unlocks the our natural energy source by delivering crucial vitamins and minerals to our muscles. In comparison with other energy replenishments, the patch provides an instant and controlled release of ingredients. The minute the patch is applied, your body-heat activates the time-release function of the formula, while the patch’s membrane controls and steadies the release time.
For Quick Boost Of Energy Up To 6 Hours
+NRG gives you positive energy for high-performance needs through the power of a patch. Not only is it easy to apply, you only have to put it on about 30-45 minutes before your activities. Within minutes of applying the patch you can feel the vitamins and minerals starting to work, giving you the ability to perform at your maximum potential without any negative side effects like sugar, caffeine, jitters, crash, or calories. You can put it on for your long distance runs or high intensity workouts – the +NRG will provide you with the energy boost you need to reach your goals.
Get Charged, Stay Charged
+NRG is a best-seller in the U.S., and is suitable for sports performance, studying, working, and even fatigue relief or simply to give yourself that energy boost to stay alert. You may get yours online at http://www.nrgpatch.com.sg/, or purchase it from various outlets.
Who would think that if you wanted to grow more brain cells, you had to start doing something with your legs? Aerobic fitness, such as running, is the best way to enhance hippocampal neurogenesis. That’s what researchers from Finland and other institutions have found.
Researchers had adult male rats divided into a few groups. One of them was sedentary and acted as the control; another jogged at moderate intensity everyday; yet another began weight training; while the last group did the equivalent of high-intensity interval training. Rats in the resistance training group had to climb balls with tiny weights tied to their tails; and those in the HIIT group were placed on mini treadmills and required to sprint for 3 minutes, followed by 2 minutes of slow skittering. The entire session lasted a total of 15 minutes.
Photo Credit: University of Missouri
After 7 weeks, researchers microscopically examined their brain tissues, specifically the hippocampus – which is the area associated with learning and memory. Interestingly, jogging rats generally showed increased brain volume (neurogenesis) and reduced number and size of age-related holes in the brain’s white and gray matter. In studies with the adult male rats, running on wheels or treadmills can double or even triple the number of new brain cells in the hippocampus! So much more than those doing resistance training and HIIT.
The reasons for this observation is not yet known yet. And honestly, rats are not humans. However, it certainly does provoke further research in this field and we’d look forward to more findings in future. But for those of us who have made running a habit, it certainly sounds like good news!
The heavier we are, the more negatively it affects our run performance. Interestingly, this correlation is more distinct with runners than swimmers and cyclists. This is because body weight increases the energy cost of overcoming gravity. With every stride we take, we are effectively lifting our body weight (source).
Having said that, we want to be strong and healthy; not thin and sickly. So it’s important to nail your nutrition and have a healthy relationship with your body. Here are 3 quick tips for our runners out there!
#1 Eat your breakfast
Forgoing breakfast tricks your mind into wanting high-calorie food – usually poorer in nutritional value and likely to contribute to weight gain. What’s more is that breakfast is going to be the first meal your body gets after an overnight fast. Liver and muscle glycogen stores are depleted in order to, well, keep you alive while you rest. When you deny your body of glucose in the morning, it tends to crave more food in later parts of the day. Furthermore, breakfast starts up your brain and body. With more energy to start with, you tend to move more and burn more throughout the day.
#2 Graze often
Photo Credit: Watch Fit
We Singaporeans like to stick to our 3 solid meals per day – a quick breakfast before rush hour, a hearty lunch to celebrate work break and a good dinner after a long day. This habit concentrates our calorie intake to these 3 times of the day. It not only throws our insulin levels off track, it also lowers our metabolism rate. Instead, graze on high quality snacks such as unsalted nuts and fruits throughout the day so you don’t end up with hunger pangs.
#3 Load on carbs
Photo Credit: Fairprice
The whole “carbs are bad” advertisement has gotten many of us running away from rice, noodles and the like. The thing is carbs are way more efficient in providing energy to your body. We often forget that there are good carbs (such as wholegrain, brown rice, quinoa) and bad carbs (refined sugar, white potato). The good news is that HPB has enforced a labeling system which you can watch out for the next time you go supermarket shopping!
If you’re looking for more healthy snacks to reach for, you can opt for a salad or choose from one of these five superfoods. Remember that it’s okay to get creative!
The Green Race Singapore 2016 finally made its debut here. The Green Race is a global series race. Singapore is but one of a handful of countries. The others being Canada, China, Hong Kong, Mongolia, Sri Lanka, Thailand and USA.
Here’s the events in the respective countries :
Jan – GreenRace Braemar, Hong Kong
Feb – GreenRace Ultra, Singapore
March – GreenRace SunRise Beach Run + Retreat Hua Hin, Thailand
April – GreenRace Guangzhou RunAway, China
May – GreenRace Pottinger Sprint, Hong Kong
June – GreenRace Rochester Relay, New York
This series is the brainchild of its 2 Race Directors – Etienne Rodriguez & Martin Cai. They also oversee the branding, racepack designs, marketing, and website management. However, local race directors are a necessity for each leg in that particular country. The groundworks cannot be overlooked for there will be no events if permits cannot even be procured in the first place. For the Singapore race, there were 3 race directors; Ash Kurt, Sanmuga Rathinam, and Farhan Bin Hamdi. These men were chiefly responsible for securing the permits, logistics – water, food, medical, and tentage. They also had to make sure that there are sufficient marshals, and volunteers, as well as route markers. Above and beyond that which had been mentioned in their scope of duties is that these guys also came up with the route, and the race concept for our Singapore leg. And suffice to say, the execution of the race on the day itself.
GRUC 2016 Bib, & RaceMatix Timing Chip
REPC at Funan Mall, manned by husband and wife team of Sanmuga & Joanna
Personally, i was glad to have been part of this inaugural event. Just as with the maiden 2015 MSIG Singapore Action Asia 50 event, this boutique event encapsulated the characteristics of a well run, well exceuted, tough but thoroughly enjoyable event where runners’ esprit de corp rose magnificently to the occasion. Probably the only ‘bad thing’ after the event is that the route and venue for future events will have to be altered primarily due to the reason that The Green Corridor is slated for a major revamp. I though have had word that plans for next year’s edition are already underway. New routes are already under consideration, with possibly a change in the race concept too.
Green Race Ultra Challenge Singapore 2016
RACE DATE – 27 February 2016, 8am Race Start
LOCATION – Old Bukit Timah Railway Station
Race Categories
1R – Approx. 9.3 km one round of the course
2R – Approx 18.6 km, two rounds of the course
UR – Unlimited Rounds : As many loops of the 9.3 km within the 8 hours, but a minimum of 5 loops required in order to qualify for the Finisher’s medal
Route / Course
GRUC course map, blue circles indicates CPs !
Old Bukit Timah Station at The Greenway –> Green Corridor –> exit at Jalan Asas (Singapore Quarry Rd) –> Dairy Farm Trails –> Belukar Track –> Kampong Trail (Durian Loop, Nangka Trail, Rifke Range Trail) –> Rifle Range Road –> old Bukit Timah Station
The route was well marked with yellow ribbons (contrast), with signboards placed at critical turns and junctions
What I like about this route was that there was no return to Bukit Timah Station via the same Green Corridor segment as the outgoing one. That would have been too much to take mentally especially given that the day’s weather was super hot ! I also appreciated that the flats of the Green Corridor came before the trails stages !
Volunteers / Marshals / Crew
Awesome turnout of the supporting cast. Ranges from school kids to working adults ! A nice mixture, and all so generous with their greetings and cheering !
It is also vital to note that the organizers have nailed it spot on with the positioning of CPs and marshals.
It’s little things that shows how much thoughts have been put in on an event where numbers pale in comparison with those of road races. NParks also had placed a limit of 400 participants. Superb planning & execution !
Marshals were well placed. From the Dairy Farm Amenity centre, 2 were positioned to direct runners to do a sharp left turn. This particular junction have seen runners in other past events such as TNF & MSIG missing the turn and headed straight towards the Wallace Trails instead.
Just a few meters on, another marshal was stationed to warn runners to lookout for mountain bikers merging from the other lane.
Other notable locations : the turn towards Belukar Track via the mini marsh. The turn towards the School of Ammunition to manoeuvre around the metal guardrail of Rifle Range Road. This was a plus for the organizers who have picked up on the oversight of other events like TNF where tired runners still had to overcome the rail by getting over them.
Above all I loved that these CPs were well positioned. It made cheating almost impossible.
CP2 – Murnane Reservoir. Any attempts to shortcut by going over the guardrail would have instantly be noticed. Likewise the volunteers positioned at the end of the Rifle Range Trail – Road intersection would immediately spot any runner running down the road in an effort to bypass the Kampong Trail segment.
with the crew of CP2, Murnane Reservoir who had little shade from the sun the whole day … but never grumbling or frowning
The race directors also took it upon themselves to go out on the course (running) to check on the crew manning the CPs and junctions, and also to check on their needs. I personally saw Ms Ash, Etienne, & Martin running solos throughout my time on the circuit.
I also liked that discretion was exercised to pull the volunteers (especially the younger ones) out early after 3 loops (4 hours on or so) to spare them from the elements.
And of course it would not be complete not to give credits to the standout CP of the day. That honour goes to CP1 at Dairy Farm. These guys are no strangers to me. A little bias on my part but not without due reasons. Affectionately known as “CP4” (first came to prominence during Craze Ultra 2014 which was also my first Ultra distance run of any sort) they went out of their way to provide Coke and other drinks and ice for the participants. CP1 was manned by Habib, Sheena, Neo G-Ann, & Wong Wee Chyn
Dairy Farm, CP1 manned by the crew of CP4
Water Station : Food & Drinks
Clearly stated and understood by all participants, there was to be only one Official Support Station – the one at the Start / Finish point. The Dairy Farm Amenities Centre, CP1 – also the midway point of the course already has a water cooler, a vending machine, as well as toilets. But most importantly, the single support station had an abundance of watermelons, bananas, potato chip snacks, and bread ! There was no shortage of water, 100Plus, and the GU Brew Electrolyte Energy Drink Lemon Lime Mix was concentrated. There was so much 1.5L pet bottle 100Plus that runners were encouraged to take them home with them come the end of the event !
The Medal
The unique medal is made from recycled wood could be used as a drink coaster as well
My Race Recap
This was my first race of year 2016
I’d decided to invest in a Coleman coolerbox seeing how i’m going to be doing a few more loop ultras this year, and the benefits it offers me. This event would be the first time i’d put the new coolerbox to use. I packed it up with Coke, Coconut drinks, bottled water from NTUC (chosen for it’s compact size), Lucozade orange flavored istonic drink, coconut jelly, self pre-prepared bottled Tailwind. I’d also taken steps to make sure the contents stayed as cold as possible come race day even before the start of the race by dumping the stuff in the morning before, with ice and ice blocks (self made from empty ice cream tubs). On the morning of the race, i poured out half of the icy cold water within and placed 3 more blocks of ice, and a packet of ice cubes i’d purchased the night before. The ice blocks were still intact at the end of the race ! The trial worked, will do likewise for future events
with Amy & Bc Seah Photo Credits : Amy
L-R : Huang Shaofei, Karl-Heinz Thormann, Alex Quek, Ashelyn Lee, myself, Esmond Choo, Celine Koh, Tina Khoo, Angelina Then
L-R : Bob, Alex, Esmond, Joshua, myself, Amy
I arrived at the race site via cab. I decided to book a cab this time around to avoid the mini ordeal i experienced on the morning of MR25 Ultra back in Dec 2015. That morning the cabbies refused to take me bcoz of my coolerbox. They were afraid of spillages. Dang ! I wasted valuable time, and not to mention the frustration and desparation that came with it then. No such this time around
A quick setup upon arrival at event site, the usual greetings and photo takings, race briefing by Sanmuga … and my race (UR) was (first to be) flagged off round about 8am.
awaiting flag-off, with Esmond & Daniel Photo Credits : Running Shots Wheng
moments after flag-off, flanked by Bc & Esmond Photo Credits : Running Shots Wheng
and we’re off !!! Photo Credits : The Green Race SG
Loop 1
Right from the flag-off, i’d soon found myself in 3rd position heading out towards The Green Corridor behind LAN Runner (i didn’t know him then) & Faith Tan (the eventual Winner of this category). My buddy & pacer Bc Seah was alongside me throughout this lap too. Somewhere along this lap, i was overtaken by Steve Chia but still the pace was unexpectedly too fast. I found myself in 4th place at the end of the first loop
Loop 1 …
Singapore Quarry Road / Quarry View …
Photo Credits : Running Shots A.C.
The weather was generally kind up till this time of the day
I’d done 2 separate recce / training runs prior, totalling 3 laps. However on both ocassions, i’d used ZhengHua Park trail sections to get onto Belukar Track section avoiding the grassy section before the almost barren site, so i was kinda caught offguard when marshalled towards the grass bcoz i knew from the past this area was always wet and marshy. And so it turned out to be so …
end of loop 1 Photo Credits : Dave Poh / Pictureart
end of loop 1 Photo Credits : Dave Poh / Pictureart
The rest of the sections went pretty much according to plan, same goes too for the personally dreaded Nangka Trails where i failed to psyched myself to run thru. I walked yet again after crossing the wooden bridge. Did so too throughtout this day
at the end of the 1st Loop Photo Credits : Ming Ham / wow2wow
CP : 57:03
Swapped out the bottles from my Salomon vest. I’d already prepared the exchange in ziplocs such that upon arrival i need not bother fumbling and searching for them. One big, one small bottles in 2 separate ziplocs. Big, 330ml – Tailwind. Small, 200ml – either Coke, or Lucozade (prepared the day before).
Loop 2
I left without my buddy cum pacer Bc Seah. I’d told him to help himself to my coolerbox. I was sure he would catch up with me later on. I soon got passed by a speedy Ang Moh in his event tee. Little did i realize (much later on) that he was a 2R participant (i’d assumed he was a UR). I started walking once over the railroad bridge. LAN Runner passed me. I passed him just before the BTH area, but myself got passed by a group of speedy runners (again i’d assumed they were UR runners too !)
I regained my composure momentarily (from all that walking) … but think my pace had been too fast, one which I was to pay for later on …
Dairy Farm, CP1 … where i’d previously turned down Habib’s offer of Coke … no such thing this time around. I was flagging by now
Belukar Tracks, 2nd Loop …
Photo Credits : Tan Kim Lai
Steve (Chia) was already on his way out as i was just arriving at the end of my 2nd lap !
CP : 2:03 (lap – 1:06)
In and out fast, grabbed a can of Yeo’s coconut drink from my coolerbox and drank it on my walk out … 2:05 into the race, i was already 25 mins faster than when i did my 2 loops training run from the week before
Loop 3
Was walking and walking more and more. The heat was on the ascendency ! Arm sleevings fully extended. As i walked the Green Corridor i kept turning round to look behind. I was sure there’d be runners closing in on me … I was hoping the sight of another running up behind me would motivate and kickstart my engine but nothing doing. There was no one, and with each step i lost the urge to get myself to run !
trudging on out at the start of 3rd loop
I was beginning to feel the need for some input. I’d brought a pack of vacuum-sealed seedless dates in my pack. I felt now is as good a time as any to refuel for the race. I proceeded to open the packaging. The first layer was easy enough, but then i struggled to tear thru the next layer. There was no perforations. Did all these on the move (walking). I stopped. Took out a 10c coin, found a nice flat granite along the Green Corridor and attempted to use the edge of the coin as a cutting tool. I was sure i’d no trouble making a gash on the bag. I failed, and there was still yet another layer of plastic within ! I gave up !
Green Corridor, just after BTH … 3rd loop … Photo Credits : Tan Kim Lai
Jalan Asas. Came across my friend Ash, one of the 3 local race directors. He was back from making his rounds checking in on the volunteers. I was to see the 2 global race directors during my time out on the course too. Kudos to the race directors !
Was not until DF trails that i started to have a real go at it again especially on the downslopes. DF CP1 – Coke
Belukar Track – i could sense i was starting to hit the wall !
Murnane Reservoir, CP2 came and went. A little struggle to get into the Durian Loop. Was ok once inside, auto-pilot mode but came off the rails at … yep, the Nangka Trails ! A real battle, possibly the lowest point in my entire race …
CP : 3:27 (1:24 laptime) … even the welcome sight of my buddy William Muk who’d come over from BTH after his training runs, as well as those who’d completed their 1R and 2R did little to raise my battered spirit !
L-R : William Muk, Ashelyn Lee, Alex Quek, Celine Koh, Foo Yat Sun, Bernard Goh Photo Credits : Tan Kim Lai
Runners Unite ! Photo Credits : Tan Kim Lai
As i sat in the tent resting, i knew it was only a matter of time before Esmond & Daniel would make their way here too. So too Bc Seah who had to call it a day soon afterwards as the soles of his shoes DNF
3 Laps Completed L-R : Bc Seah, Daniel Ong, myself, Esmond Choo, Wong Ee Hoa Back : Lily, Amy Khor Photo Credits : Tan Kim Lai
Daniel urged me to tag along with him & Esmond, and i duly took him up on his offer
Loop 4
So knackered i was that the 2 who arrived minutes after me were now ready and heading out – running on their next lap, whilst i could only trudge on. But i knew better to than let them out of my range, and out of my sight. I had to catch up before the gap between us became insurmountable
Alas, i was running with them once again. We’d started the race together before they decided to drop off the pace.
I was merely a pillion at this point in time – running when they ran, walking when they walked. A Solid strategy ! I was thankful. Daniel would ocassionally check in on me asking if i was alright. He knew i needed motivating. He knew i was in a bad place
The race ‘competitively’ was over for me since the end of the 3rd loop. It was now just a journey, a matter of finishing the minimum 5 loops … 5 loops for the unique medal. 5 loops for personal pride. 5 loops … 5 tougher than i thought loops !!!
But even now i was struggling, a sense of general loss of fitness and drive. The weather was partly to blame. The 3rd loop and even now was the hottest it’s been since the start of the race
Loop 4, at Singapore Quarry Rd … with Daniel & Esmond
On the other hand, Esmond was a total beast ! Not a sign of fatigue when out on the course (can’t say the same when he gets back into the tent though ! lol) This guy was talking of a 6th loop already. I knew i was lucky to complete 5 if i could
Durian Loop … Daniel started experiencing a few close calls. Twice, out in point he nearly tripped and stumbled over the precarious roots here. We urged him to slow down a tad. Thankfully we got back to the admin tent without incident
CP : 5:04 (Lap-time : 1:37) … i’d imagine this lap would have been close to 2:00 hrs had i gone at it alone, and that’s not even a conservative guesstimate
We took as much time here as possible to recover before heading out for our 5th lap
It was pretty hot. I conceded to an ice-water cold showering on the head, and as before … the guys were once again tearing down along the trails … time for me to play catch-up for the last time !
Loop 5
I finally caught up to them at the fringes of the GC. The long rest did lesser good for me than it did for my 2 buddies. I’m really paying the costs of going out too fast the first 2 loops. Nothing new … seems to be a common theme for me lately. Not good
Durian Loop, Daniel once again stumbling along coming close to tripping. I knew he too was spent, like me. Esmond was dreaming of a 6th (loop). We both told him to finish this one first. Daniel suggested i pace Esmond on his 6th. I didn’t know if i should cry, or to laugh … but pushed a ‘lil faster we did so that our bro would have enough time for his 6th should he decide to go for it. And suddenly i found the wind in my sails yet again. Second Wind ! The both of them urged me to ‘cheong’ ahead. I declined. They’d carried me thru these last 2 loops, i could not bite the hands that feed. We shall race as one to the Finish Line !
with buddies Daniel Ong & Esmond Choo at the end of our 5th loop Photo Credits : Dave Poh / Pictureart
thankful i did loops 4 & 5 with these guys ! Photo Credits : Dave Poh / Pictureart
As we drew ever nearer, Esmond determined he was going to do one more loop. He asked me to go ahead to get Lily to be ready for his arrival, and more importantly his ‘barang2’ !
CP : 6:33 (Lap – 1:29) … 5 loops completed, finishing joint 18th with Daniel Ong !
L-R : (front) Faith Tan, Daniel Ong, (back) Mark Itol, Tejo Thomas, Wong Ee Hoa, Steve Chia, myself, Pon Loo Photo Credits : Tejo Thomaswith Sanmuga, Karl, & Ash
I came into this event believing i could do 6 loops at least, 7 if all the elements and factors go in my favor, but ultimately struggling to complete 5. It was only later as i had the opportunity to glance through the live results that i appreciated how tough it had been not just for me, but for just about everyone else
As for Esmond, he did an awesome 1:13 on his 6th and final lap ! Amazing ! Placing him 7th Overall !
UR – Top 20 Finishers1R & 2R Podium Finishers
Conclusion
Good event, good route, good organization, good atmosphere, awesome volunteers, PB photogs, and a bunch of responsible race directors, and all for a good cause : “to create ZERO WASTE RUNNING RACES across Asia and beyond! We aim to generate maximum enjoyment at our events with minimum waste by eliminating needless consumption.” … and most importantly, good camadarie amongst the runners !
Many Thanks to all who made this a memorable event, and i am already looking forward to edition #2 in 2017 !
The TRI-Factor Series was founded in 2009 that sets a progressive platform which aims to help sporting enthusiast to complete their first triathlon. It is a 4-leg series of sporting event that starts with a mass swimming event – TRI-Factor Swim, followed by a mass cycling event – TRI-Factor Bike and mass run – TRI-Factor Run, ending with a finale TRI-Factor Triathlon.
Aqua running is a deep water form of running. It mimics the movement of running, but has a much lower impact. You can either make use of a flotation belt clipped around your waist or an aqua vest to prevent you from sinking.
Photo credit: Fashion by Fashion
Why is aqua running good for runners
Since it closely mimics the running movement, this training continues to provide the neuromuscular workout in the same way as running on dry land. You call on the same muscle memory and activate the same running-specific muscle groups. (One thing that biking and swimming can’t do!) On top of all that, it also increases your heart rate and aerobic endurance. All these with zero impact and minimised injury risk.
How to “aqua run” properly
The idea is that it should imitate your running form on land. Start by finding a deep enough pool and submerging yourself in it. The key to good aqua jogging form is to keep your upper body straight and to not lean forward as much. Do a high knee lift and a compact back kick, with more exaggeration than you would on land. Although aqua running is supposed to mimic your dry land running, the slightly modified running form is to keep you upright.This will also enable you to perform harder sprinting activities. If you want to maintain your normal running gait in water, use a flotation belt.
Who should “aqua run”
It is a great workout for those who have injured themselves and do not want to lose fitness. Dr. Jack Daniels, the author of best-selling “Daniels’ Running Formula,” says that you can maintain up to 80% of your fitness level with cross-training. Although Jack did say that aqua running can’t quite match up to high intensity running, it provides a similar aerobic workout for low to moderate intensity runs. You can also up your heart rate by swimming in a warm pool. It is also a good cross-training idea for any runner, who can’t deal with doing other types of cross-training that are too different to running.
We always mistaken that runners just run and that’s all we do! Truth is, there are a lot more exercises that can complement our run training and those can make us more efficient, stronger and better endurance athletes.
The TRI-Factor Series, arguably the biggest triathlon series in Asia is launching new races across 8 new countries in Asia by 2017. TRI-Factor Series is also launching 3 innovative race formats (Ie: Swim-Run-Swim, Bike-Run-Bike and Run-Swim-Run) within the Series in selected races to cater for a more experienced multi-sport community.
Run, Swim, Or Cycle
The aim of the TRI-Factor series is to make multi-sport accessible and enjoyable for all. The new categories across the current 4 events includes a swimming race, a cycling race, a running race, followed by a full triathlon race. This means that it does not matter whether you are a runner, swimmer, or cyclist – everyone is welcome and encouraged to participate in the race events. If you have always wanted to try something new, why not join a multi-sport race this year?
Find out what’s your TRI-FACTOR
A new Asia TRI-Factor point scoring system will be rolled out for all athletes to keep track of their current performance relative to their peers across various countries within Asia. Points are awarded to each participant according to their rank in each race and the race category participated. Participants with the highest TRI-FACTOR points will be crowned as the TRI-Factor Series Champion!
Grow Stronger, Live Better
TRI-Factor Series to inspire 100,000 athletes across Asia to live better by 2020. With its slogan Grow Stronger, Live Better, the TRI-Factor Series also aims to make multi-sport an accessible and enjoyable sport for athletes in Asia.
TRI-Factor Series will be launching a new App in the later part of 2016. The app will provide a platform for all athletes to connect with other athletes while keeping updated on the latest event news and their personal race records. A strategic partnership with 2x Ironman World Champion Chris McCormack and other professional athletes will also provide an additional platform to coaching materials and information. This will be useful especially for newcomers to multi-sport and other athletes to grow further within the sport.
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About TRI-Factor Series™
TRI-Factor Series™ – Asian Championship 2016 / 2017 is a 4-leg mass participation sports series comprising individual swim, bike and run events and a finale triathlon in a number of countries throughout Asia.
Participants can take part in one or more events giving them the opportunity to swim, bike or run or do all three! – a revolutionary new triathlon concept, which makes it possible for athletes in various disciplines to complete a triathlon.
Founded in Singapore in 2009, the series will expand into China, Indonesia and Thailand in 2016 and other Asian markets in 2017 including Hong Kong Japan, Korea, Malaysia, Philippines and Vietnam.
Organised by sports event specialist, Orange Room, the TRI-Factor Series –Asian Championship attracted over 11,000 participants across all 4 events in 2015 from countries including China, Hong Kong, Indonesia, Japan, Korea, Malaysia, Philippines, Singapore, Taiwan, Thailand and Vietnam.
It’s been a good few months since I’ve signed up for a race after a painful period of non-recovery from injury. The decision to participate came after a miraculous recovery and subsequently an invitation from a friend to participate in the team challenge.
As with previous posts, do look out for the font in italics which perhaps you may find important in a race, just as I do 🙂
Race Pack Collection
Race Entry Pack Collection (REPC) was held from the 26 to 28th February 2016, from 10am to 7pm each day at City Square Mall. I dropped by on the evening of 27th. There was a short and rapidly moving queue, thus taking me less than five minutes to grab my race pack. The race pack was rather plain – the race bib, the race tee and some other sponsors’ vouchers. There was a booth by Decathlon Singapore displaying some merchandise. The cheerful volunteers asked if this was my first time participating in the race and yes indeed it was! In fact it was the first time that I would be running along the Green Corridor route. “Then got motivation to run faster?” they quipped; “yah, my first and last chance to try this route!”
The Race Precinct
Less commonly do we find a race which is has a different start and finish point. This point to point race began at Tanjong Pagar Rail Station, before finally concluding at the old Bukit Timah Rail Station. Having met up with my team at Tanjong Pagar MRT, we took a 10 minute walk over to the start line. There were multiple trucks available for baggage deposit, making it highly efficient. In addition, there were tonnes of portable toilets available with hardly any queues.
The Start Layout. Credit to Green Corridor Run’s Webpage.
The Race
The unfortunate aspect about most races in Singapore is that there aren’t race pens for runners to segregate themselves according to expected finishing time. Therefore, this meant that eager runners keen to position themselves appropriately often had to arrive significantly earlier than the flag-off time. I would commend the race organisers in allowing runners to select their approximate finishing times and thus be segregated into various waves, thus minimising congestion and improving safety. As my team was hoping to place well in the Team Challenge, we opted for the 8.00am start (the first wave).
At about 8.00am, we were flagged off. The race route took us all along the Green Corridor (as the race title suggests…). The route was largely flat, extending across grass, gravel and trail. There were some damp portions, though nothing particularly muddy. Though largely well lit (after all, the race begins well after the sun has risen), there were portions under expressways that could be deliberately lit to maximise safety on trail terrain.
Hydration stations were situated 3.5km, 5km and 7.5km into the race. One of my qualms would be that there was no isotonic hydration available, let alone chilled hydration. Yep, plain, lukewarm water was all that was available. Distance markers were religiously placed every 500m (if I recall), thus helping runners to accurately keep track of their progress and pace themselves.
One of the things I really liked was that as this was a popular race, photographers were everywhere! 🙂 Though a significant number were the official photographers (Marathon-Photos), there were many photographers that had made available their snapshots for free! Big thank you to all of them including Running Shots, RecoveringAddict Runner, Pictureart, Trail Running Singapore and any others I may have missed!
Just after the 7km~ hydration station. Credit to Running Shots.
With about 500m~ to the finish. Credit to Running Shots.
Participants were handed a bottle of Volvic mineral water and a Finisher’s Medal. Bananas, apples and cups of isotonic hydration were available as well. Baggage retrieval thereafter was sadly, less efficient that baggage deposit.
The Finish. Credit to Green Corridor Run’s Webpage.
Last but not least, Race Results were promptly released the day after the race!
That’s about all for me for this objective review. For my personal experience and thoughts of the race, you may check out my personal blog here (:
Cover Photo Credit: Green Corridor Run’s Facebook Page.
A sprain? Ice it. A strain? Ice it. In fact, our first instinct to any kinds of injury, is to put ice on it right away. Icing can be used to reduce swelling and pain, and is thought to help in recovery faster. Even the abbreviation RICE: Rest, Ice, Compression, Elevation is an easy formula to remember and which many athletes swore by it.
The term was coined by Dr. Gabe Mirkin, in his bestselling Sports Medicine Book published in 1978. But with lack of data proving how ice helps in healing, even he has changed his mind. Moreover, rest will lead to atrophy and weakness and may disrupt balance and proper body positioning; compression can also shut down blood flow to the area.
Ice makes it feel better
No doubt, icing an injured area makes it feel better. Icing restricts blood flow to the area, which helps numb pain and keeps initial swelling from getting out of control. The typical recommendation is to use ice immediately following an injury. Ice for 5 minutes at a time and then leave it off for at least 30 minutes to allow the blood flow to return to the area.
Inflammation is our body’s way of response to healing an injury
When the tissue re-warms, the inflammatory process resumes. However, what many of us did not know is that inflammation is actually a very important initiating event of the overall healing process.
When you are injured, the blood vessels dilate, causing swelling and warmth at the injured area. The increase in blood flow brings along some very potent chemicals, proteins and cells, which triggers inflammation and initiates the healing process.
Delayed Inflammation = Delayed Healing
If you do put ice on your injured area, the blood vessels do not open again for many hours after the ice is applied. Generally, anti-inflammatory drugs like ibuprofen or anything that reduces your immune response will also delay muscle healing. In serious cases, it is possible for the tissue to die from decreased blood flow and even cause permanent nerve damage.
What should we do?
You can try simple movements for your sprained and strained joints soon after the injury. Certified exercise physiologist John Paul Catanzaro recommends METH: movement, elevation, traction and heat. Traction will release the pressure and movement will encourage blood that is rich with healing factors, such as oxygen and white and red blood cells, to flow to the area. In addition, movement with traction reduces pain, enhances lymphatic removal of inflammation, improves flexibility, and restores normal joint alignment.
Acute injuries, like ankle sprains, are marked by inflammation — icing is known to help limit localized inflammation by reducing blood flow. Since applying ice to an injury has been shown to reduce pain, it is acceptable to cool an injured part for short periods soon after the injury occurs. You can apply the ice for up to 10 minutes, remove it for 20 minutes, and repeat the 10 minute application once or twice.
Seek professional advice
If the injury is severe, follow your doctor’s advice on rehabilitation. With minor injuries, you can usually begin rehabilitation the next day. You can move and use the injured part as long as the movement does not increase the pain and discomfort. Get back to your sport as soon as you can do so without pain.
With only 9 weeks to go until the Reebok Spartan Super & Sprint 2016, it’s time to #SpartanUp your training routine! You will have to train up your strength, speed, endurance and flexibility. That’s what the famous Spartan Race is about – building 360-degree fitness. Plus, it’s about having lots of fun. After all, health is not a one-dimensional weightlifting (or running) affair. Being “Spartan Fit” is about being agile, being functional and being confident!
Join the Free Spartan Weekly Workout
Every Sunday, you get to workout with Spartan SGX Singapore trainers! And they just so happen to be impressively made up of ex-military personnel, CrossFit experts and ultra-endurance athletes. Limited slots available – keep an eye on the Official Spartan Race Singapore Facebook for registration information.
In a Spartan workout you will crawl, carry, climb, hang, jump, lift, lunge, pull, push, run, sprint and squat. It’s a multi-dimensional, full body workout. You’d have your heart rate up, and be moving from jump ropes to burpees to kettlebell swings, with your body drenched in sweat. We have the gym buffs beating their 1 rep max, runners doing double or triple marathons in a weekend, and then we have the Spartan community. They’re about aerobic fitness, strength and power all in one. As they’d put it, it’s about being “Life-ready.”
Photo Credit: Spartan SGX
Get Yourself Prepared Like A True Spartan
The unique part of this training is how holistic it is. You get your dosage of fitness and performance, as well as nutrition and wellbeing. Oh sure, the workouts are going to challenge you and they’re going to push you. But it’s about doing so safely and in a way most adaptable into your daily life.
These free Spartan SGX mass workouts that you can sign up for are just samplers to kick-start or complement your training. For those new to the Spartan race, these official workouts would definitely give you a good preview of what you’re getting into.
Do remember to register for the event as the slots get taken up fast! For registration details, participants should look out for them on our Spartan Singapore FB page.
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We all probably have had a fair share of our friends rolling their eyes at us and giving us the “why do you even do that?” look. Definitely, there are differences between runners and non-runners. And some of them can be pretty ridiculous.
Shopping for new running gear
Raise your hands if you already have more than 2 pairs of running shoes but still find the need for more. The cushion on my shoes are flattening; its affecting my foot strike; it smells bad… We’ve a million and one reasons, and you can even borrow some of ours. What’s more? New technology for running attire is always coming out – moisture wicking, lightweight, aids muscle recovery and such. Seriously, shopping for more running gear is just a matter of improving our run performance.
Googling “Compression Tights review”
The trending thing now would probably be compression tights. The seams on them are often designed to follow the lines of your muscles, providing support to the major muscles like your hamstrings. They also increase blood circulation to the legs. All these are amazing features but the problem is, there are so many variations of them out there. And we can get pretty obsessed with finding the one that would help us go the distance. (If you happen to be researching for one right now, remember to ask yourself if you should get those running tights?)
Having a tasting ceremony with energy gels
Photo Credit: Competitor
Admit it – runners in the 21st century have a whole feast of sports supplements to choose from for those long, hard runs. Since all runners are different, some of these supplements are going to sit well in our stomachs, some become favorite snacks and others are just gross. We don’t want to surprise ourselves with the taste and stomach distress on race day itself. So it is perfectly legitimate to be trying them whenever we can. We mostly do that during training runs but probably when we do other workouts as well.
Tell ourselves it’s raining
Photo Credit: Buzzfeed
Runners can be clocking their miles at any time of the day. There are those enthusiastic mid-day runners who cannot care less about UV radiation and those determined rainy day runners who are convinced that the flu is never going to catch up with them. But we do get down days, when we feel sluggish and lazy. Those are the days when we gaze at the sky every 2 seconds and convince ourselves that the clouds have just gotten darker and it’s probably not safe to go out there for a run.
Justify a spaghetti treat as necessary carbo-loading
Photo Credit: The Guardian
Before any runners reading this shake your head and go “no way, that is legitimate,” it is not. Throwing in a heavy carb diet just before race day might seriously confuse your body AND the sudden glucose spike might even leave you more lethargic. Still, having spaghetti the night before is a popular cheat we runners indulge in because 1) face it, it tastes heavenly and 2) it’s almost a tradition.
Bet there are more sneaky things we do when we think no one is watching. Share us what you secretly indulge in as a runner if they aren’t on this list!
Compressport Run 2016 is an inaugural road run organised by Compressport with the mission to create a touchpoint for the running community to gather and run together. With attractive race entitlements for runners, the event is one of the races you should not miss this year – so mark your calendars as it is happening on 10 July 2016 .
This week, we speak with another of Compressport Run’s ambassador JK. He shares with us his experience as a coach and long distance runner. Read to find out more about JK and how Compressport products have helped him in his running journey:
How will you introduce yourself to Singapore running community?
Hi my name is JK. I’m an athletics coach and I race competitively. I enjoy competitive races because they give me the drive to train hard and to achieve a better run timing.
When did you first pick up running (what age) and what inspired you to do so?
When I was in primary 6, I was punished by my form teacher for misbehaving. In a fit of frustration, I ran back home after school. Since then, I realised that I was pretty good at long distance running!
How has Compressport products assist in your trainings/achievements?
Compressport products is excellent for post workout recovery. They help accelerate any recovery from soreness. I am a full time athletics coach and fitness trainer; my job requires me to stand long hours which could hinder my recovery. I wear Compresssport products at work to provide comfort and reduce the extend of muscle fatigue. Most importantly, the decent design of the products makes me feel good wearing them.
One reason why runners should join Compressports Run 2016?
The goodie bags are attractive! Free Compressport Pro Racing Socks for 5km runners and R2V2 Compressport Calf Sleeves colour for 10km runners, good quality race singlet and a scenic racing route! This will probably be the best road race of 2016 and definitely value for money.
What is your mantra for when the going gets tough in a race?
When the race gets tough I always tell myself to not be afraid, keep pushing so that I will have no regrets at the end of the race.
Finish this sentence: Running is…
Running is the best exercise to keep fit. It is free of charge, simple and effective!
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