I discovered my love for running quite early. I remember waking up enthusiastically some early mornings when I was in primary school – to run. As a kid, I thought running was the easiest sport! When I was in Secondary 2, I took part in my first school cross-country run and came in second! I also represented my school’s sports house during the Sports Day events. I went on to represent my school in the national cross country race when I was in pre-university.
I continued to enjoy running after my school days were over. During my national service, I was one of the better runners in my camp. I have never failed my IPPT tests. However, after I joined the workforce, my regular runs became less frequent to the point where I would only go for a jog because of the need to prepare for the annual IPPT test.
After the completion of my reservist cycle, except for ‘once in a blue moon’ jogging, I no longer have any motivation to keep fit. The thought of going for a run tires me, and I became lazy. My lifestyle became sedentary. I felt tired easily and gradually gained some weight.
This continued for many years until I moved to Vue8 Residence in Pasir Ris. This is where I meet my new neighbors who are running enthusiasts, particularly Stanley and Jade. They invited neighbors to join them for a weekly 7 am Sunday morning run. Initially, I was reluctant, 7 am on a Sunday morning? I’d rather be in bed! Nonetheless, I decided to give it a try. I soon realized that it isn’t about ‘meet and run kind’ of sessions. Stanley is a seasoned runner who knows exactly about incremental conditioning for new runners. Initially, we found it extremely hard but Stanley and Jade are enthusiastic and encouraging in imparting the concept of a healthy lifestyle. They organized and planned the weekly running programme. From warm-up exercises and 5km run, we progressed to climbing stairs and 7km run, and then to hill training and 10km run. Soon, we were doing above 10km, running from Pasir Ris Park to Punggol and Coney Island, trail running at MacRitchie Reservoir and Telok Blangah Hill, to eventually take part in 10km running events and the half marathon! Wow!
For all my earlier ‘boasts’ about being a runner when I was younger, I was more of a short distance runner. I have never run more than 5.5km (7km on the treadmill). The half marathon was undoubtedly a personal achievement for me! Stanley’s and Jade’s caring nature and motivating encouragements have really helped us all.
The journey isn’t easy, but each of us in this V8Runners’ family, whether you are a runner or a brisk walker has something to look forward to on Sunday mornings – the camaraderie and friendship that we have built.
The Run & Raisin’ Race was organized by Touch Community Services. The funds raised will go towards helping Touch Young Arrows (TYA) clubs to maintain the year round activities and weekly programmes with disadvantaged children.
The race comprised of 3 categories: 10 km competitive run, 5 km fun run and 1.2 km family run. I was taking part in the 10 km category. This was my 2nd charity related events in 2 weeks; where last Sat (25th Aug) I walked 4 km in the Community Chest Walk at the Marina Bay Sands.
Race Day
The race was held on 1st Sep, at the Singapore Sports Hub, OCBC Square. This was also the 1st day of ‘The Giving Family Festival’, a 2 day event which ended on Sunday.
I reached Sports Hub at 7 am. Participants were depositing their bags at the Visitor Centre and volunteers were preparing to setup the various game booths, as well as the food stalls inside the Kallang Wave Mall.
The flag off time for 10 km runners were 7.30 am. I like this time as it gave me ample time to get to the race site at Sports Hub by public transport, though some runners would have preferred earlier to avoid the morning sun.
The 10 km runners were flagged off with no further delay. The route took us to the Bay East Garden, Marina Barrage and u-turn just after passing the Flower Dome. There were hydration points at every 2 km, which I thought was adequate. There were also many volunteers cheering us on along the entire route, encouraging us to press on. I did a slow run, after having recovered from a fever and mindful not to ‘overheat’.
I managed to complete the race just slightly beyond my usual timing. Rested a while and saw the family run being flagged off at 9 am. It was heart warming to see the parents running along with their young kids.
Back at the OCBC Square, the ‘festival’ had started. Some runners and the public were playing games at the various booths and buying food from the stalls. As it was still early, the crowds were manageable. I lingered a while more before departure for home.
This is definitely an event which is ideal for runners looking forward to run with their kids and at the same time doing charity and enjoying a kids carnival.
Speak to your doctor. Tell him or her your plans and ask for any health advice they have for you.
Buy good shoes. Buy two pairs of running shoes that have either served you well in the past or have been professionally fitted for your feet.
Buy some running gear. Plan for your local training conditions, the conditions in the next few months and most importantly, the local conditions come race day.
Prepare for all seasons. Make sure you have enough running gear for rain, shine, hot and cold. Think about rain jackets, gloves, sunscreen, sunglasses and socks.
Invest in great socks. Don’t overlook the importance of the socks you choose. Blisters are a pain. Experiment with socks.
Start slow. Work up to your big mileage. You’ll have plenty of time to go long later. Do yourself a favour and start out slow and short.
Avoid Injury. You can’t run if you’re injured. Listen to your body and give it a rest if you think you have the start of an injury.
Stick to a Training Schedule. Either make your own or buy the one that suits your schedule. Either way, you’re much more likely to complete your training and reach your goals if you are following a clear training program.
Cut the Cr@p. Make an effort to improve your diet and nutrition. Complex carbohydrates, proteins and good fats should make up 65%/25%/10% of your diet respectively. That equals 100% – there’s no room for McDonalds or KFC!
Drink. Make sure you are adequately hydrated. Drink water during shorter training sessions and diluted sports drinks for runs over 1 hour in length.
If you’d rather watch than read, well hit the Play button below.
Oh so you want to read? Well, here’s the blah blah blah.
This is my first trail run outside of Singapore. What happened? Broken down below in sequence.
Flag off
Supposedly 630am but we started 650am. Didn’t really mind. It helped there isn’t much of a crowd (runners and audience) that can get antsy. Very relaxed.
Downtown Central (4km)
5th Bulusan Eco Trail Run – Running on the sands of Dancalan Beach
Flat and mostly on paved roads. There was a segment on the sands of Dancalan Beach (less than 1km).
Went around the church compound whose walls were actually from the 18th century Spanish-era fort called Punta Diamante. The stone watchtower which used to look out for real life Jack Sparrows now serves as a belfry.
Me, I always liked seeing the green rice paddies with Bulusan volcano in the background (which we would climb later).
Ran this leg too fast for my own pace & distance. Rookie mistake and paid for it the rest of the way.
Uptown San Francisco (2km, ascent to 130m)
5th Bulusan Eco Trail Run (28K) – Down by the river
The fun started after crossing Dulipay (Bulusan River). The trail mostly followed the river into the forest. Uneven terrain. Rocks, boulders, and huge roots here and there. More for the nimble, light footed, while I had to gingerly walk around to recover from my too-fast start.
The fleet-footed leader of the 21km, flagged of 15 mins after us had already overtaken me within this trail.
It climbed almost unnoticeably. But after 2 river crossings, then came the definitely positive gradients leading to Bayugin Falls. A series of stairs and a gorge crossing led out to the nearby village of San Francisco.
Run Forrest Run (3km, ascent to 340m)
5th Bulusan Eco Trail Run (28K) – Hike up from San Francisco to Bulusan Lake
This community is living on a tilted plane. Through it on paved paths within the village and leading up to the forest trail, it kept going up, even the slightest gradient can be felt. Yet I got overtaken by a young teener who just kept running up, and eventually learnt won the 21km female category.
The trail started to get more challenging with the spike in elevation the further I went in. Had to stop twice midway through climbs to catch my breath.
Then it went down and clambered over boulders. Through the forest I saw man-made structures and a lake.
Bulusan Lake (2km perimeter trail)
(Not part of the race, but if you find yourself visiting this place, be in the lake itself on a kayak. Video below, click that Play button).
There’s a 3+ km mostly paved hiking trail around this lake.
Its a lake with no inlet/outlet. Surrounded entirely by a slanted wall of forest. It on the side of a mountain at 340m. Sharp Peak and the volcano summit that’s most of the time obscured by clouds looms in the horizon. It was so quiet, almost eeriely, though as anyone should have expected.
Not sure what single word can properly encapsulate what can be seen here. What I am sure of is, they better not build hotels and condos here.
Jungle Hike (2km, ascent to 620m)
5th Bulusan Eco Trail Run (28K) – Overtaken by a senior citizen on the way up to Ranger Station hut
We went 3/4 around Bulusan Lake, toward the main entrance, then onto other side for the trailhead going to the summits. This was more of jungle trek. Dense inside, steep route, fallen trees, big branches, hit my head and the GoPro a few times, and had to stop a few more times to recover. Climbing never ends.
Saw skinks scurrying about, but no weird looking animals to spook you, nor make weird sounds. Still very quiet that looking back now, that seemed abnormal.
What was weird was just out of nowhere suddenly seeing someone sitting 5m in front of you. They had marshals in this sector every 250m or so, but because of the gradient and thick vegetation, you just don’t see them from afar.
At the Ranger Station hut is a junction where a trail leads to the summits, and another going back down. For this event, this was our peak.
Just before reaching that hut, I heard the marshal’s radio cackle that the 28km winner is approaching the finish. Whaaat???
“Banayad” downhill (3.5km, descent to 300m)
5th Bulusan Eco Trail Run (28K) – One of the marshals along the trail coming down from the summit
There was an initial steep downhill section. Its the same as the steep trails going up but this time going down. Not for anyone with vertigo. Its green everywhere though, and somehow that seem to have helped flatten the visual depth a bit for me, but that also meant I had to ensure I’m not fooled my eyes and made sure I’m stepping on something secure.
Then its a long trail going down almost straight as an arrow and the marshal assured me, “banayad na” (gentle).
This was the place for anyone to make up for time, taking advantage of the negative gradient to run with less effort. But my legs were already gone. I had no more gels (seriously underestimated).
Its also at this stage that every water station were running low on supplies.
The trail exit was to the access road halfway between the lake and the main road. This was where I let gravity helped me run, a lot lesser chance of tripping over something. Unfortunately it lasted only 800m.
“Dropping” By The Springs (1.5km, descent to 160m)
5th Bulusan Eco Trail Run (28K) – Grab hold of whatever’s there. Descent to Nasipit Springs.
And we go off road again, and memorable because of a really steep descent. Reminded me of those stairs going up temples at Angkor Wat except here, there are no stairs at all, no hand rails, no ropes, no poles. Just grab on to whatever tree or vine you can lay hand on and pray it does snap, sit on a rock or a ledge to toe on the next ledge you can set your feet on. I remember asking a marshal if locals were actually using this path. Probably and even just wearing flip flops.
This trail led to Nasipit Springs – water from the mountain coming out and cascading over some rocks and into a pool. No time for a dip, but welcomed the same cool water piped through an elevated hose to cool down.
As it seems standard with all these natural water springs and waterfalls attractions in the middle of nowhere, the entry/exit points for this place from/to the main road (between Bulusan and Irosin towns) have long steep stairs.
The trail continues across the road in San Bernardo.
Upper San Bernardo Trails (3km, descent to 70m)
5th Bulusan Eco Trail Run (28K) – Through San Bernardino trails
Very gentle slope and more of an open and inhabited forest. People living there, I even interrupted someone’s laundry to top up my soft flask. Forced myself to run twice because a) there were many onlookers entering the trail, then b) someone was taking a video with her phone. The rest of the time, its Johnny Walker – Keep Walking.
This part was also marshalled by a local cycling group. Them mountain bikes are shiny and look pretty. Should have borrowed one to shorten my suffering.
Cementing My Fate (3km, ascent 120m)
5th Bulusan Eco Trail Run (28K) – Just what I needed. Ice cream!
The worst part of the route. New cement road and totally exposed with no shade. Surprisingly, I did not see any marshals at all, or they themselves probably took cover from the heat. No water station in sight, or the water all evaporated and their containers have melted. Plus, the road also went up.
Yeah, the mountain bike would have helped.
Aside from temperatures going up, the road also went up. Good I had cash on me when I saw a moto guy ice-cream vendor.
What Lies Beyond The Cliffs.. A Beach! (2km)
5th Bulusan Eco Trail Run (28K) – Cliffs overlooking Miliga-Biga beach. Officially missed the cutoff time at 12:30.
Still in San Bernardo but on the other side of the road. After a water top up by the side of the road, and no marshals again. Probably everyone having lunch already. Just ran into a local guy with 2 dogs the whole route.
Funny the approach to the beach, which is on high ground with a trail going down sharply. A few times after I stepped, I noticed something rolling down. Hermit crabs, some in shells as big as a fist, managed to go up the cliffs. Got spooked by my footsteps, retreated inside their shells, lost hold and elevation they worked for. I hope these guys don’t remember me when I’m barefoot on the sand next time.
Return Leg (2km)
5th Bulusan Eco Trail Run (28K) – Rice paddies just beside the beach
Open setting foot on the beach, its 12:30 and I have officially missed the cut-off time. A marshal reported with base, tracking everyone else probably. I told him that I saw at least one guy behind me running/walking on that cement road.
There’s a paved walking path by the beach with rice paddies just beside it. I didn’t know they can be that close together.
Finish
5th Bulusan Eco Trail Run (28K) – Stragglers
Saw a marshal talking on the radio, then told me to get on a stationed ambulance. It was past cut off time anyway, and noticed then that my Fenix 3 had died already so nothing to track on anymore. I relented, and good of them to think of the welfare of participants. Had I known then that it was just 800m to go to the finish, I would have just continued walking.
When I saw 3 guys still walking before the final turn to the finish, I told the guys in the ambulance that I’ll just go down and walk with them.
Where in the world is Bulusan?
Its in the Philippines, almost at the southern most tip of the big island of Luzon in the province of Sorsogon, and a 623km drive of over 12-14 hours from Manila. Or, a 1 hour flight to the next door province of Albay (where planes land just beside the more famous Mayon volcano), plus a 100km 2 hour drive.
Quite a small town. How small? Per Wikipedia entry, in 1939 the population was 10K. The most recent census in 2015 says the population has grown to almost 22K. And not everyone stay in the town centre. Its spread all over the lower sides of the mountain.
Very laid back and everyone knows everybody. They may stare because you’re obviously from outside, but just smile and everything’s fine.
Its great to see people actually line up outside of their houses to see the runners. Passive though, but some kids do give high fives, or you have to encourage them. Some actually set up their own water stations and even give bananas and bread, even high up in San Francisco where the trail is already leading to the forest.
5th Bulusan Eco Trail Run (28K) – Elevation profile from Veloviewer
As mentioned, there’s Bulusan volcano which we climbed but up to the Ranger Station only. It was only recently after this event that they have lifted Alert Level 1 (due to low level unrest since last year). So for hikers & mountaineers, this should be a good place to visit. The 28km original route was to go up to Sharp Peak at 1200m elevation. Reflecting now, I may have suffered much more had they opened the permanent danger zone earlier.
So there’s waterfalls and springs. You actually don’t need to go so far up to have fun with water coming down the mountain. After the event and had my late lunch, I headed back to Dulipay and did my post-recovery (on video!).
Ever ran up a hill and felt that it drained your energy almost immediately, made you breathless and you thought you’re going to collapse anytime? Because, same here. I am sure everyone dreads to run up a hill and will avoid it at all cost!
Most people still prefer to know the route beforehand because they feel that running uphill might disturb their running momentum and thus, not able to achieve their personal best. However, you might not need to avoid it anymore because we got you!
Benefits of running uphill
It helps to improve
Your running form – when you train running uphill, your muscles are forced to perform in a coordinated way, which will increase your power output. Thus, with greater power output, you are able to run longer and faster.
Muscular strength – Since running uphill requires you to use your muscles from your calves, quads, hamstrings, and glutes, it will actually strengthen those areas as compared to running on flat grounds.
Confidence boost – running uphill during training will prepare you physically and mentally. With that, with any given race course, you will be able to nail it!
So, How to run uphill correctly?
Naturally, we tend to bend forward whenever we climb or run uphill to avoid any tripping. Leaning forward is indeed necessary, however, not too much. This is because leaning forward will restrain movements especially when you need to bring your knees up which will affect your overall running performance.
According to Runners Connect, here are a few steps you can follow:
Chest Straight and open with a slight lean forward at the hips, not the stomach
Keep your head up and look 30 meters ahead of you. This will ease the flow of oxygen. Also, keep your arms at a 90-degree angle at the elbow and swing straight back and forth.
Focus on driving your knee off the hill and work on landing on the ball of your foot to spring up the hill.
Point your toes towards the ground. This will save you a lot of energy and help you to get up the hill faster and with less energy.
Running uphill might be a dread for some, however, when you apply these techniques and train well, you can conquer hills of all lengths and inclines!
TARLAC CITY – A classic duel between two former champions highlighted the 42nd National MILO Marathon Tarlac City qualifying race last Sunday at the Maria Christina Park eventually won by Julius Sermona over Eduardo “Vertek” Buenavista. The pair will also lead the city’s qualifiers to the National Finals this December 9 in Laoag City to challenge current MILO King Jeorge Andrade.
Sermona, the 2006 MILO King, broke away from his chasers to finish the 21-kilometer course in 1:14:37. Five-time winner Buenavista dropped five minutes behind to take runner-up honors at 1:19:03 while Third Place went to Reynel Cusipag (1:28:23).
In the distaff side, veteran trail running champion Sandi Menchi Abahan showed that she can also do well on paved roads in a winning time of 1:34:50. Coming in Second Place was Valerie Taulie (1:49:13) followed by Brenda Balucas (1:50:44).
Sharing the spotlight with the qualifiers were the champions in the side events headed by Ace Joshua Hiponia (37:20) and Cindy Acosta (47:21) in the 10 kilometers. Joana Marie Gagarin (11:38) clocked faster than boys champion Louise Jon Nazareth de Jesus (12:15) in the three-kilometer children’s race while the five kilometers was won by Carmelo Bravo (17:00 and Merry Joy Trupa (21:06).
The final two Luzon legs of the MILO Marathon will take place in Batangas City on September 16 and Lucena City on September 30. The races will then resume in the Visayas and Mindanao starting in Iloilo (October 7) followed by Cebu (October 14), General Santos (October 21), Butuan (November 11) and Cagayan de Oro (November 18).
Meanwhile, reigning MILO Queen Mary Joy Tabal finished in 11th Place in a field of 19 runners at the 2018 Asian Games Women’s Marathon held in Jakarta, Indonesia simultaneous to the Tarlac race. Tabal clocked 2:51:41 compared to podium finishers Rose Chelimo of Bahrain (Gold, 2:34:51), Keiko Nogami of Japan (Silver, 2:36:27) and Kim Hye Song of North Korea (Bronze, 2:37:20).
Despite the debacle, Tabal remained on pace to defend her title this December and stretch her reign to six years. A sixth title would also make her the undisputed most successful female runner in MILO Marathon history, a record she currently shares with the legendary Arsenia Sagaray who won five times but in non-consecutive fashion from 1992 to 1994 and 1996 and 1997.
Over 41000 runners participated in this year’s SAFRA Singapore bay run and army half marathon (also known as AHM). This race serves an opportunity where I meet up with 4 of my colleagues after I had left my company on 17th Aug to pursue further studies in SIT (Singapore Institute of Technology). In case you are curious, I’m pursing a degree in Electrical power engineering. My school will commence on 3rd Sept. That means I have a break from 17th Aug to 3rd Sept 2018. I went for the SIT orientation camp which was held from 23rd Aug to 25th Aug 2018. From this orientation camp, I had a fun time making new friends and playing team-building games but at the same time having a lack of sleep. By the time it ends, I was feeling super sleepy that I didn’t even celebrate my birthday on the 25th Aug.
I slept at 7pm but I had interrupted sleep. I woke up and went back to sleep again. When I finally woke up at 3am, I took grab taxi from my home to the race village. It took me 3 attempts to successfully book a taxi through the grab app. By the time I board the taxi, I was already 4am! When I arrived at the race village, the first thing I looked out for is the baggage deposit counter. Bag deposit was very quick and easy. It was only when I proceeded to the start pen after depositing my baggage that I met all of my colleagues. We didn’t talk much as we were already late.
There were 2 start points as shown in the pictures above. We were all in the 3rd wave which flagged of at 5am. We went our own separate ways as everyone run at different pace. As for me, I try to run slow for the first 2km at a speed of about 7km/h and hoping that I won’t suffer during the later stages of the race. after that, I speed up just a little but I told myself to limit my speed to below 9km/h. I still managed to run almost continuously stopping only at hydration points. The queue for the hydration points were long especially for the 100plus isotonic drink. It seems like 100plus were so popular that one of the hydration station that I came across ran out of it.
By the time I reached the 16km mark, 2 hours had passed ever since I started the race. I felt that I was a little too slow. At that point of time, I tried to increase my running speed because my legs and stamina were still strong enough to run even at that point. So I aimed to walk less and run more. I ran and endured the last few kilometers as my legs were very sore but not cramping at all. In the end, I achieved a time of 2hours 37minutes for this half marathon without consuming any energy gels.
After the race, each of my colleagues went their seperate ways after they had finished the race as they were exhausted. Some of them were still running when I finished the race. We didn’t meet up after the race.(Sorry, no photos of them).
After race thoughts
I thought to myself that I could only make it for a consistent pace (even split) for at least 14km. Even though this was my slowest half marathon, I’m glad that I had ran for most of the distance and still finish the race without suffering from any muscle cramps. Now I’m glad to say that I had finished this half marathon stronger than ever before.
Taking a long break from work and stuff to Taiwan for two months allowed me to take part in 2 runs in this travel destination this year, which to most Singaporeans, for food shopping and sight seeing. Taiwan actually has very interesting nature to offer and being an island near to Pacific Ocean, the island is also good for many watersports. The island centre is the Central Mountain Range where the Jade mountain ( Yu Shan) lies, one of the highest mountain on the island standing near to 4,000m in height. It is definitely a wonderland for hikers.
Running in YMS
Many races take place here in Taiwan, not just running road or trail but also Bikes and Swim. Being more of a runner, I signed up for the Yang Ming Shan ultra marathon. This race although takes place in the Yang Ming Shan National park, is organised by the Chinese Taipei Association of Ultrarunners. This group of runners usually do distances longer than FM and they organise trainings for long distance running.
At the start and finish point
YMS national park is has many walkway paths and roads constructed for tourists and hiker, there are also many interesting unexplored trails. The race starts off at the Zhi Shan Sec School which is near to the Shilin Subway station, you can take a local bus there or take the taxi which is rather cheap. The race start is just out of the school’s hall, they converted the hall to a race rest area for participants to take their bibs and also to bag drop, freshen up.
Yang Ming Shan scenery
The longest distance for the race is 66km, but I opted for the 42 km instead as I feel comfortable running that distance. For about 50 dollars SGD, you get a long sleeve race tee, a running bib with time chip ( which you will get refunded about 5 SGD if you return the chip at the finish point.
This race is always around February yearly, this year we were lucky that the weather was sunny although to me it is still cold. This period is still the winter period, so do remember to prepare for cold weather when you come for the race. Taipei gets rainy during this season, based on past participants, they were always drenched out at the race.
The usual big running bag for Taiwanese runners
The course itself is very undulating with winding roads and slopes, for the 42km, it is basically two hills up and a U turn and return to the school itself. Struggling through the course, I realised that I would not be able to run this race with the usual Road marathon speed due to the undulating nature of the course. Along the way we were replenished water points, that not only served water but also isotonic drinks. Biscuits, fruits and even hot ginger tea came in timely for the cold weather. The ending part is all the way down slope into the Secondary school. With the clock at the ending, it makes you feel like a champion! This race is rather boutique so it is not as crowded and full of runners in the usual case.
At the finish
At the ending point there were also hot noodles for the runners doing FM and above, there were also the usual banana, hydration. There are also toilets around for your to have a quick change up. There are however not hot water facilities provided so it is still cold and you have to remember to bring your jacket to keep warm. You get a recycled material finisher’s medal for this race, which I thought was quite good as most of the metal medals are not practical and after a while you do not know what to do with them. This recycled material is light weight and felt like wood, making it easy to bring around.
Finisher cert and medal
Overall, this race is rather good I think for those who want to enjoy some natural beauty of Yang Ming Shan and colder weather, this is good.
26 August 2018, Singapore – Over 2000 participants gathered at Bishan Stadium earlier this evening to join in Run For Inclusion 2018 – Singapore’s only integrated race where participants run alongside visually, intellectually, physically, hearing and mental health challenged. Organised by Runninghour, the fourth edition of the race was graced by Guest-of-Honour Ms Denise Phua, Mayor, Central Singapore CDC and Member of Parliament for Jalan Besar GRC.
Spread across both Bishan Stadium and Bishan-Ang Mo Kio Park, members of the public ran alongside 571 Persons With Special Needs (PWSN) – a growing number since Runninghour’s first event in 2015.
Kicking off the race were the non-competitive Junior Handcyclists from Para Cycling Federation of Singapore (PCFS). They are part of the many groups with PSWN who participated at Run For Inclusion 2018, alongside the Singapore Association for Mental Health (SAMH), Pathlight School, Rainbow Centre and more.
Similar to previous years, Runninghour extended complimentary slots to all special needs participants in efforts to encourage them to join in the fun. This year, the number of complimentary slots increased to 1000 from 500 in 2017, to include more caregivers. Each slot allows one caregiver to accompany the PWSN – this year close to 300 caregivers took part in Run For Inclusion 2018, up from 30 last year.
Co-founder of Runninghour, Mr John See Toh shared, “At our previous races we’ve had visually, intellectually and physically challenged runners. This year, we are happy to welcome those who are recovering from mental health issues. For them, the support and acceptance from the community is what they need in order to aid them in their recovery process. It is also very heartening to see more caregivers running together with the PSWN this year. On behalf of the Runninghour committee, we would like to thank all participants who joined us at Run For Inclusion 2018 – your support today will contribute towards nurturing an inclusive Singapore.”
Empathy Run Segment
This year’s run marked the debut of the Empathy Run Segment, where participants were encouraged to undergo hearing, physical, sensory and visual challenges to experience the difficulties faced by PWSN:
Autism Challenge – Participants had to go through a sensory tunnel experience filled with bright lights and loud sounds. This challenge signified how certain individuals with autism may be sensitive to lights and noises
Cerebral Palsy Challenge – Participants were required to run or walk for about 40 metres. This challenge encouraged empathy towards individuals who face movement issues on a daily basis
Hearing Challenge – Participants were required to put on a pair of ear plugs to walk or run for 700 metres. This challenge allowed participants to experience what it is like to be hard of hearing
Mental Health Challenge – Participants held on to a piece of rope and ran or walked for 300 metres on the running track. This challenge signified the importance of acceptance, companionship and encouragement which recovering mental health patients need to help their recovery process
Visual Challenge – Participants were required to pair up and take turns to run with a blindfold on. This challenge encouraged empathy towards visually challenged individuals
Image credit: Runninghour
To conclude the event, guides and special needs members from Runninghour put together performances to keep the crowd entertained throughout the evening. This included a vocal performance by Clarissa Lin from Delta Senior School and Kiefer and Sarhan from Metta School who sang an original song composed by Sarhan, which won a consolation award at the Singapore Youth Festival 2018.
Runninghour continues to welcome more members Beyond today’s event, Runninghour is open to anyone who wants to be part of the cooperative for a longer term. Interested members of the public can join the weekly trainings, held every Thursday and Saturday. New members will be given an introductory session on how to guide special needs runners, or how to run with a guide.
It’s a busy weekend for many runners as there’s many races in this weekend with races such as King of the Trails on Saturday morning, Nee Soon Fiesta 3 Ten Run in the evening, Sunday morning there’s Safra Singapore Bay Run & Army Half Marathon and Running Hour in the evening.
It’s my 3rd time participating in both Nee Soon Funtartstic Fiesta 3 Ten Run and SSBR&AHM, I am honoured to be one of the ambassador of 3 Ten Run ?
(Photo credits: Yi Qing)
With Orchid Country Club as the race owner, Nee Soon GRC, People’s Association and Community Sports Club and many reputable partners, it was a well organised running event. Its really a must try running event honestly not because I’m the ambassador and I have to promote it but its truly an awesome running event as you don’t usually get to run on golf course and the scenery is really pretty ? No regrets! What’s good in the race pack was a towel, race tee and a pair of free bowling game voucher at Orchid Bowl in OCC ?
What’s great was that after the run, all runners will get a medal and also given a complimentary ticket to Nee Soon Funtartstic Fiesta where participants get to redeem goodies and have fun in the game booths. Stupid me didn’t know about the complimentary tickets and went to the Community Centre and bought the tickets but never mind, the tickets was super cheap lah! Only $2 and it’s so worth it! ?
Event location was at Orchid Country Club in Yishun and free bus shuttle service is available from Khaib MRT station to Orchid Country Club.
There’s the 10km competitive cateory, 5km fun run and 1.5km family run. I ran the 5km category with my mum and Yi Qing while Willis ran the 10km category. Flag off for the 5km category was at 6.30pm, a super shiok timing as the sun was setting and it wasn’t very hot.
The amount of participants for the 5km was really only just as the photo above. I was really shocked to see the there were so few participants in the 5km category but it turns out that even the 10km category also had as little participants! All must saving energy for the next day’s one of the biggest race in Singapore, I’m glad I didn’t miss this.
There were 3 water points for the 5km category and both 100 plus and water were provided. It was 5km of greenery ? Though its a challenging hilly terrain, but I find it tahanable as I was going at a slow and easy jog to run with my mum and also to save legs for the half marathon the next day.
We took our time to complete the run and I’m glad that my mum enjoyed the run and the scenery ? Mum is still strong and healthy and she jogged all the way ? Would like to participate in more runs with her ❤
After the run, we proceed to the eventful Nee Soon Fiesta nearby to meet my sister and nephews. There were many Superheroes cosplayers around and many kids were super excited to take pictures with them, there were a few food trucks available and I bought Old Chang Kee. There’s also free Movie Screening whereby mats were given out for free for residents and participants who wants to enjoy the movie! But both my nephews were more interested in the game booths and they really have great fun! I must say the the complimentary tickets was really sibeh worth it and all the additional tickets I bought were all well utilised. Glad my nephews would like to participate in the run as well next year ?
After I reached home and by the time I’m ready to sleep it’s almost 10pm. Which means in just a few hours time, I would need to wake up for the SSBR&AHM. Willis and I tried to wake up early as I wanted to be in the first wave to avoid bottle necks and the people mountain people sea. Flagged off was at the usual Esplanade Bridge at 4.30am but when we reached the event site much earlier at around 3.30am, start pen was already opened. I remembered we were pretty late last year and we were squeezing with the people mountain people sea to even get into the start pen. It’s one of the largest runs in Singapore, and it didn’t disappoint me and somehow in my opinion, I felt the event was even better organized than Standard Chartered Marathon. I think there’s also much more supporters as well. There’s also many entertainments along the route such as drummers, cheer leaders and even belly dancers. Some of the hydration points were even themed and well decorated ?
I didn’t have any aims for this run but just to follow my training plan to run in a certain heart rate zone to train for my upcoming marathon next month. Recently I did a lactate test with Coached to find out what my heart rate zone is in and started to run in the heart rate zone as per Coached training schedule. It’s only 3 weeks since I started to do my runs based on heart rate and so far, I think the results was good. Last week at Shape Run which I participated in 10km, I gotten a sub 1 hour, though its not a PB timing but I don’t have the run die me feel and its my best timing for 10km so far this year and even for this SSBR&AHM half marathon is my best half marathon timing for this year too! ? And the best part is after the half marathon, I felt fresh, my legs weren’t tired and I felt that I could go further.
Flag off was a few minutes delayed and I enjoyed the first few kms of spacious road. I counted 6 lanes of road available for the runners, the happy huge lanes were only till we turned into Gardens by the Bay. It was still runable for me, but for those who are faster runners may seems like they were jammed and forced to run slower. Tips to avoid human jams and lack of hydration at hydration points is to try to be in the first wave. Since not long after flagged off, Willis went missing because he went to the toilet and he was missing till I saw him again after the run in the Race Village at Padang ? I tried to run with Kelvin as I saw that he’s running at a comfortable pace. This time, I felt I’ve done it right by not chionging at the beginning which I always tends to because everyone else is chionging. Till at the next half of the run after exiting Gardens By the Bay East I went faster a little as I felt I’m still energized.
It’s really a great run for me as I finished the run feeling fresh, I wasn’t panting and grasping for air and my legs were still light after the run ? Love the gorgeous finisher medal, finsiher tee and the cold towels and 100 plus❤ There’s many activities in the race village but we didn’t explore around and left after a while.
The Marina Bay was abuzz with over 41,000 runners this morning as they participated
in the 26th edition of SAFRA Singapore Bay Run & Army Half Marathon (SSBR&AHM)
2018.
Participation among families of Singapore Armed Forces (SAF) national servicemen
reached a record high of over 7,400 family members this year – a significant 40 percent
increase from 2017.
Jointly organised by SAFRA and the Singapore Army, the event encourages SAF active
servicemen, Operationally Ready National Servicemen (NSmen) and their families to
keep fit and bond as they train and run together. The event also provides an opportunity
for national servicemen to share a part of their NS experience with their families.
Themed ‘Together We Run’, this year’s event was graced by Minister for Defence and
Chairman of SAFRA Board of Governors Dr Ng Eng Hen.
The Families for Life 800m Challenge continued to be the most popular category among
families, attracting a new record of 3,600 NSmen and their families. Participants also
had a memorable experience as they donned specially-designed, superhero-themed
event tees and face masks to break the Singapore record for the ‘Largest Mass Run
Wearing Masks’. A total of 1,379 of the participants qualified for the record, eclipsing the
2014 record set by 1,191 fathers and their children.
The ‘super kids’, along with their ‘super dads and mums’, were flagged off by Senior
Minister of State for Defence and President of SAFRA Dr Mohamad Maliki Bin Osman.
He was accompanied by Families for Life Council Member Mr Jeff Cheong.
Families for Life 800m Challenge participant, Mr Umeer Hyder, said, “This is the first
year that my whole family has participated in the Families For Life 800m Challenge. We
enjoyed the the superhero theme and the event also did a great job in bringing up the
atmosphere with festivities at the end-point carnival.”
Many more families also took part in the competitive 21km AHM and SAFRA 10km Run,
with family participation in the two categories doubling this year.
Colonel (NS) Simon Lim, Chairman of the SSBR&AHM 2018 organising committee,
commented, “The event continues to be a key platform for us to build strong soldiers who have the physical fitness, mental resilience and a strong belief why they serve
National Service (NS). Our servicemen’s families are also a core part of that equation
and they enable our servicemen to give their whole-hearted commitment to their NS
duties. To attract more families to participate together with our servicemen this year, we
introduced a comprehensive series of training activities, including the Soldier Strong
Coaching Programme and fitness workshops, to encourage them to get active. We also
provided more fun-filled activities such as the superhero-themed record-breaking
attempt at the 800m Challenge and Soldier Strong activities at the carnival to provide
servicemen with the opportunity to bond with their families as they share a part of their
NS experiences with their loved ones. We are very glad to see the strong response from
servicemen’s families across all the categories open to them and I am sure this makes
the event even more meaningful for our servicemen.”
The end-point carnival held at the Padang was an action-filled affair. Families tried out
various exercises used by the Army to train their soldiers at the Soldier Strong booth,
including the agility ladder, sled, tyre flip and battle rope.
Mr Jeff Cheong commented, “Seeing so many dads and mums in the specially designed
superhero-themed tees and masks is a poignant reminder to parents that we need to be
role models for our children to look up to and call a hero. If parents can make the
conscious effort to spend more family time with their children through platforms like
today’s event, we can not only strengthen the parent-child bond, but also guide our
children in developing their character and values positively.”
The SSBR&AHM 2018 features two competitive categories – the 21km Arm\y Half
Marathon (AHM) and SAFRA 10km Race, as well as three non-competitive categories –
the SAFRA 5km Fun Run, NS Team Run and Families for Life 800m Challenge.
2018 SEA Games Marathon Gold Medallist Soh Rui Yong finished in first place in the
21km AHM Men’s category this year. The 27-year-old exclaimed, “This year’s event has
added significance for me as it is the first time in six years that I ran alongside my Army
buddies in the Armour formation during preparations for this race. I am moving one step
closer to achieving one of the major milestones in my career – setting a new national
record in a full marathon – and I am grateful to have started my journey at this event all
those years ago.”
The event features a scenic running route that winds along the Marina Bay past several
iconic landmarks such as the new financial district, Marina Bay Sands, The Helix,
Gardens by the Bay, Sports Hub and the Singapore Flyer as a visual reminder to
national servicemen of the prosperous home and unique way of life they are defending.
Runners are also spurred on by a series of exhilarating street-side festivities along the
running routes such as LED stilt walkers, LED water drummers, cheerleaders and a
new music zone this year. The event attracted over 41,000 participants last year.
If you don’t think the clothes you buy can improve your next run, think again. Runners are always looking for the next best way to increase performance and look good, and smart clothes are helping them do just that. Whether you’re looking to track biometric data or simply find an outfit that will help you feel as fit as you are, smart clothes are turning runners into their own high caliber science experiments. It’s not surprising that these high tech brands are becoming so popular.
Get yourself some smart support
Sports bras can do a lot more than lend support these days. Some bras can now upload your heart rate to an app. It turns out that you can now get most of your wardrobe to communicate with your smartphone. Even socks are tracking biometric data. Some socks have smartphone apps and chargers so that you can always have access to the data logged during each run. If you’re one of those runners who is always getting injured, you can get socks that will tell you if you’re striking the ground in a way that could cause damage.
Wear clothes that make you feel as fit as you are
In this modern world, there are innovations in fashion that reveal a toned silhouette long after your race is over. So you can show off all that hard work when you’re out with friends or at the office. Whether you’re a new runner, a new mom, or are just self conscious about your body, you can find clothes that will help you look as great on the outside as you feel. Even if you’re still working towards your goals, you should feel as tough as the workout routine you’ve committed to.
Recover faster on your days off
Yoga has always been an effective way for runners to avoid injury and recover efficiently. A regular practice can strengthen the supportive muscles that help you stay strong on the road and create more flexibility in your whole body. But in order to get all of yoga’s benefits, you have to have good form, and an instructor isn’t always there to correct you. Now there are smart fabrics in yoga pants that can sense when you are misaligned.
Always try to level up
As an athlete, you know that if you aren’t taking a step forward, you’re taking a step back. With so much new tech on the market, it’s easy to improve the way you look, feel and perform just by changing up your outfit. So get out there and level up, on and off the running path.
When it’s time to hit the trails, being prepared with the proper gear (and nourishment) is crucial to make the most of your experience and maximize performance. Whether you’re a trail-running enthusiast or new to working out, we’ve got you covered with this extensive list of trail-running must-haves.
1. Reflective Gear
Whether you’re going on trail runs or simply cruising through busy urban streets, reflective gear is crucial, especially when working out at dusk or in the dark. Being visible to other people and vehicles prevents dangerous, even deadly, collision mishaps. Consider a reflective vest for optimal visibility. But also stock up on other reflective items, such as reflective snap bands, reflective wrist sleeves, reflective stick-ons, LED clip lights, and even reflective run laces to stay safe during trail (and all types of) training sessions.
2. Electrolyte Drinks
If you’ll be hitting the trails for longer than an hour, don’t forget to bring electrolyte drinks with you to replenish all you’ll lose during your sweat session. Electrolytes are ions (calcium, chloride, sodium, potassium, and magnesium) that conduct electrical activity with your body and are necessary to maintain muscle contractions, fluid balance, and normal brain function.
These nutrients (especially sodium) leave your body through sweat and have to be replaced to maximize workouts and maintain normal body functions. Many sports drinks contain the electrolytes necessary to stay on your A-game during trail runs.
3. Energizing Snacks (Energy Bars, Sports Jelly Beans, and Gels)
Long trail runs call for a quick pick-me-up you can easily eat while on the go. You won’t even have to stop to replenish with convenient gels, energy bars, or sports jelly beans during workouts. Doing so will replenish the calories and nutrients you’re burning and losing while training. These snacks are rich in electrolytes and carbs to help boost your blood sugar when you need it the most. Some bars also contain some protein, which is a must when you’ll be hitting the trails for hours on end.
Don’t forget to replenish electrolytes with food post workout, especially if you’re experiencing symptoms of electrolyte deficiency like muscle cramping, muscle spasms, weakness, confusion, dizziness, nausea, or irregular heartbeat.
4. Smartphone Carrier
Consider a smartphone carrier when you don’t want to deal with zippers and pouches, but still want easy access to your phone. Phone carriers wrap right around your arm comfortably, as they’re made of performance fabric. The best part is smartphone carriers are often water resistant, protecting your phone from the elements and rain. And an internal storage area keeps running essentials (like keys or money, for example) safe and sound.
5. Hydration Packs
Never leave home to hit the trails for hours on end without a hydration pack. This is a must-have in the endurance running community, and makes it easier to carry water on your back hands-free! Store up to 12 liters of water in this lightweight runner’s vest, ideal for longer adventures. The hydration bladder inside the pack (with a hose and bite valve attached) brings water right to your mouth, so you don’t have to worry about unscrewing or handling water bottles during sweat sessions. Your hydration pack contains all sorts of stash pockets for on-the-go essentials like your phone, extra snacks, electrolyte drinks in soft flasks, mace, and even first aid kit items in case of an emergency.
6. Marathon Pack
If you’re a marathoner-in-training and need a few extra spaces to store trail-running essentials, a marathon pack might be right up your alley. This versatile and lightweight training pack for runners (and walkers or hikers) is worn around the waist and provides a large front zipper pocket for essentials like snacks, keys, your phone, mace, and first aid materials (band-aids, for example). Plus, you’ll have easy access to gel loops and gel trash stash pockets, which are musts when you need a quick pick-me-up during grueling training sessions.
7. Runner’s Headlamp
If you’re heading out on the trails during dusk or at night, a lightweight runner’s headlamp is crucial. Why? So others can see you and because trail running at night can be dangerous without proper visibility. Headlamps specifically designed for runners offer light coverage at the ground near your feet, and a powerful spotlight so you can see ahead of you on the trail to watch for wild animals, other people, twisted roots, large rocks, thorns, holes, and other things that might cause harm or injury. You’ll reap a burn time of up to 22 hours of light, reflectivity benefits, and even a strobe light feature to really escalate visibility at night.
8. Shoelace Essentials
If you’re struggling with unruly shoelaces during distance trail runs, you’re in luck. Run laces with shoelace locks are just what you need to prevent this nuisance from happening. You’ll never have to stop on a trail run to tie laces again. These laces are elastic, grip to the max, and are a no-tie solution for runners in the zone during sweat sessions. Due to a unique fastening system ensuring laces are tight and secure, getting run laces in place is as easy as a simple one-time setup. You won’t be sorry for making such a small investment for big-time convenience gains. Packing for Trail Runs
When getting organized for trail runs, it can be difficult to bring everything you might need without overpacking, which can drag you down during training sessions. But having the right gear is crucial to maximize performance and avoid unwelcome side effects of dehydration, electrolyte deficiency, or being stranded or injured in an emergency. Your biggest concern when hitting the trails is dehydration and visibility, so always be prepared ahead of time. Planning accordingly means your next trail run will be your best and most enjoyable yet!
This September holiday, look forward to an array of fun-filled activities with family and neighbours at the September Fest @ Bedok Reservoir on 8 September 2018. Organised by People’s Association (PA)Water-Venture, the evening carnival will offer various land-based activities that cater to different interests.
Indulge in interactive eco games, work up a sweat at the fitness workout sessions, decorate a lantern or gain insights on pets awareness in heartland Singapore. Then witness a picturesque sunset before wrapping up the night with a family movie at the first outdoor movie screening at Bedok Reservoir Park.
Enjoy an evening of fun in the comfort of your neighbourhood!
Event Details
Date: 8 September 2018, Saturday Venue: Bedok Reservoir Park Price: $5 per pax including goodie bag Website: https://bit.ly/2vADeVk
SINGAPORE –VivoCity was a flurry of activity as more than 400 runners took part in the Standard Chartered Singapore Marathon (SCSM) training kick off today.
The training kicks off, organised by IRONMAN Asia, provides SCSM participants a platform to experience consultations with race partners and participate in training runs and coaching sessions as they prepare for race day in 16 weeks.
In addition to the heart rate consultations, 16 runners underwent the new Sweat Tests with partners from COACHED. The Sweat Test is a method used by elite athletes to better understand how their body processes water in order to better manage their hydration needs in training and during the race.
Other key activities included all-new nutrition consultations provided by FoodBuddy, a 5km run with official pacers from Running Department, and SCSM Women Squad Bootcamp led by fitness advocate Cheryl Tay of ROCKrunners.
“I think it’s pretty well organised. I liked the briefing that they gave initially before the run started. By following the training programme, we’ll be able to build up the stamina slowly towards race day,” said 30-year-old Ang Hengpei, a participant of the 5km run.
Event attendees were also able to try on the Under Armour HOVR – the official running shoes of SCSM 2018, and were entitled to 20% discount. For the first time ever, the Running Singlet and Marathon Finisher Tee-Shirt was displayed for participants to view the different sizes of the apparel in-person. Participants will be allowed to change the sizes of their race singlets and finisher tees until 21 August 2018.
Normal registration for all categories are available, starting with $60 for 5km, $80 for 10km, $90 for Half Marathon, and $110 for the Marathon.
To register and for more information, please visit www.singaporemarathon.com. Standard Chartered Cardholders will enjoy 15% off registration fee across all categories.
Bintan Resorts will be hosting the inaugural world-class running event, International Bintan Marathon on 9 September 2018 with the tagline, ‘Run and Discover’. Offering a wide range of distances; 10km (Charity Run), 21km and 42km.
Day Trippers Package S$99 (10 km)
This is for runners who do not wish to stay, special ferry timings are included for your convenience (SIN-BIN 7:35 am; BIN-SIN 3:35 pm). Fret not, transport will be provided back to Bandar Bentan Telani (BBT) Ferry Terminal.
Race Site
The marathon will start and finish at a popular tourist spot at Bintan Resorts,Plaza Lagoi in Lagoi Bay. Just a 60 mins ferry ride from Singapore, you can race alongside the breath-taking sunrise and white sandy beaches.
Lagoi Beach provides a wide variety of water sports and beach activities (kayaking, jet-ski, snorkelling, beach volleyball, beach soccer, air bag and bean bag) within a stone’s throw of food and public washing facilities offered at Plaza Lagoi.
Recommended Tourist Attraction: Bintan Mangrove
Besides its world-class resorts and hotels, Bintan also offers a wide and splendid array of exotic flora and fauna. Cruise down the quiet Sebung River and discover a secret thriving world of animal life in its thick mangrove forests, which include macaque and silver leaf monkeys, kingfishers, herons, monitor lizards, and snakes.
![Review: Run and Raisin’ Charity Run 2018 [10 km] (by Stargazer)](https://www.justrunlah.com/wp-content/uploads/2018/09/IMG_20180901_091923-768x466.jpg "Review: Run and Raisin’ Charity Run 2018 [10 km] (by Stargazer)")
![Bungled this Jungle Run – 5th Bulusan Eco Trail Run [28K] (by TheMadOne)](https://www.justrunlah.com/wp-content/uploads/2018/08/20180818_060728-768x432.jpg "Bungled this Jungle Run – 5th Bulusan Eco Trail Run [28K] (by TheMadOne)")
TARLAC CITY – A classic duel between two former champions highlighted the 42nd National MILO Marathon Tarlac City qualifying race last Sunday at the Maria Christina Park eventually won by Julius Sermona over Eduardo “Vertek” Buenavista. The pair will also lead the city’s qualifiers to the National Finals this December 9 in Laoag City to challenge current MILO King Jeorge Andrade.![My SAFRA Singapore bay run and army half marathon 2018 review [21KM] (by SwimmingRunner)](https://www.justrunlah.com/wp-content/uploads/2018/08/IMG20180826045434-1843x1382-768x576.jpg "My SAFRA Singapore bay run and army half marathon 2018 review [21KM] (by SwimmingRunner)")
