Regardless you are checking out this post because you are a busy running addict or you are a go green supporter, you just made a good start for a healthy change! Run-commute (running to the workplace) has been common in Western countries, yet it is only just getting popular in Asia in the recent years when there are more pedestrian paths and park connectors built around the CBD area, as well as there are more gyms and shower facilities conveniently equipped in the workplace.
What is good about running to work?
The first good thing about run-commute is saving up your travel cost and you can save yourself out from squeezing into a crowded train or stuck in the terrible traffic jam. Also, a morning run before work not only can supercharge your productivity but also helps you to have a quiet me-time before you kick-start the day. And do you know what? After a morning workout, people tend to make healthier choices when they choose their meals of the day. That makes sense because you will not want to gain back those unnecessary fats and calories that you just burnt off!
Most people working hours usually start around 8 or 9 o’clock in the morning. These are the best timing to run. Don’t believe that? Read our article about Best Time To Run: Morning.
One more bonus, do you know that our transportation needs produce 30% of all carbon dioxide gas emissions? By running to your workplace, you contribute to reducing air pollution. And if you do it daily, you will have an overall view of just how much you have contributed in help saving the earth.
Convinced to try being a run commuter? Read on to find out what are the 4 mistakes you should avoid.
#1 You Want To Take Everything With You.
Rule no.1: Travel light. Bring what you really need, such as your wallet, phone, keys and one or two items that can fit into your running bag. One suggestion, you can leave your toiletries and one-week load of work clothes at the office on every Monday (or weekends if you have the access).
#2 You Are Being Too Ambitious.
We all want to work out but do not want to lose our work efficiency. So, please plan a running route to your workplace that is MANAGEABLE. Leave your ambitious (or adventurous) plan to the weekend when you have the time flexibility. That means, your run-commute route distance should be planned according to your comfortable pace. Let’s say your comfortable pace is 6:30 and you have only 1 hour to spare, a 5km run-commute will be just nice for you. Click here to make use of JustRunLah!Pace Calculator.
#3 You Still Want To Be A “Night Owl”.
We want your first run-commute experience to be an enjoyable one. Please do not try to run commute on the next day of your night out or over-time work. Your exhausted body will be giving you a cue to stop and give up, and that does not mean you cannot be a run commuter, you just need to have ample rest.
But do not forget that we all have our social needs. If you want to build up a run-commute habit that is sustainable, plan one or two night outs in a week, and that next morning shall be your recovery day.
#4 You Do Not Use Waterproof Bags!
After your first run-commute, one last thing you want to find out is your work clothes and wallet are drenched in sweat in the running bag. And the worst case is when you noticed your phone is wet. Be diligent to pack your belongings into a waterproof pouch or zip-lock bag to avoid disappointment.
We hope these reminders are helpful. So what are you waiting for? Be a run commuter, start your everyday right!
There is a rise in the virtual run trend, and it’s here to stay.
Are you curious to know more about virtual running? Are you a fan of virtual runs? So why virtual runs? Read on to find out more!
1. It’s convenient
Sign up for a virtual run of your choice online (considering the theme, cause, race category, and time frame), make payment, and you’re on your way! You can run at any pace, and anywhere in the world. You can even run with a friend staying overseas for a common theme and cause.
2. Charitable causes and interesting themes
Virtual runs offers charitable causes and interesting themes to run for. Often, virtual running companies partner up with charitable organisations, and a certain proportion of proceeds will go to the beneficiaries.
Interesting themes include and not limited to: Easter’s, Mother’s day, Father’s day, Halloween, Christmas, New Year’s, Galactic, Horoscopes, Panda, Unicorn, and potentially so much more. Charitable causes for the needy and animals are offered too.
Photo credit: http://www.racesforawareness.com
3. Fun medals
Yes, fun medals (that you’d probably haven’t seen! *inserts your imagination here). And often, customization is possible (if you love to collect medals), and they will be mailed to you when your race submission is verified. Instead of buying the next decoration for your Christmas tree, why not hang your Christmas-themed medal on your tree? You’ve earned it!
Add in a little fun for your training with a virtual race. Sign up online, put in your effort to run and complete the race at your convenience, and wait for your fun medal to arrive at your door step!
Why not do a virtual race for your training sessions leading up to your next race event?
Some say new mothers can never get back to their pre-pregnancy weight and they should ditch their bodycon dress.
Some say new parents have no-life. Parenting will blow their mind and fitness will become the last thing on their mind.
Well, we know you are determined and you hate excuses. Let’s prove them wrong. Read on to find out 4 exercises you can do with your baby so you can keep fit and not sacrifice your bonding time with the little one.
#1 Weight Training
Put aside your dumbbell and barbell. As straightforward as it is, your baby is the weight. In the early months after birth, your baby needs much more carrying than you can imagine. So using a baby carrier will give your baby a sense of security and at the same time, you can still continue with your usual workouts, such as weighted squats, bicep and tricep training and sit-ups. Don’t forget to engage your core and do them slowly. Integrated your baby into your workout routine and make it as fun as possible!
Gentle reminder: Do your special weight training before baby bath time, so you need not worry about the sweats might irritate your baby skin.
#2 Swimming
Photo credit: BabyCentre
You will be surprised how a baby loves water play! It’s a sensory extravaganza as your baby feel the wetness, hear the splashes and sprinkles, see the droplets and waves and maybe even explore the cause and effect by experimenting with water play toys. Why not have a great swimming session and also build up your baby’s curiosity and adventurous spirit? It is not difficult. You can swim with your baby at the private or public children pool in the morning or evening. If you think you need some professional assistance, go sign up a baby swimming course for your little one (accompanied by an adult). As simple as that!
Gentle reminder: Do bath your baby right after the swimming session to rinse off the harmful chemicals that stay on the skin.
#3 Baby Yoga
Photo credit: TheYogaTree
For mommies who missed out the pre-natal yoga or for daddies who would like to challenge your flexibility with your baby, here is the chance – baby yoga! Baby yoga stimulates baby by combining movement and touch, as well as introducing them a way to relax. It is an ongoing trend now in Asia and you can easily check out a centre nearby you to sign up a trial class. If you cannot leave your doorstep, some providers offer private classes too. Regain strength in your core, pelvic floor and back muscles so you can do more and catch up with your little one’s growth.
Gentle reminder: Prior to the first lesson, prepare your little ones by letting them get used to touching and movements. Do bring along your baby’s favorite toy or blanket for soothing purpose in a new activity.
#4 Jogging
YES. Running is addictive, don’t you agree? That’s why the jogging strollers are invented. Now the new breed of jogging strollers is different in comparison to the normal strollers, as it mostly comes with 5-point safety harnesses, three large fixed wheels and even a drink holders for the child.
However, pick your jogging stroller wisely for your baby’s and your own safety. Do check out the stroller review and its features, such as stability, front wheels, hand brake, wheel width. And for us in Asia countries, don’t forget to get one with good sun canopy. Do explore what is available on the market, choose the right one and get started running with your new stroller!
To follow JustRunLah! Race Calendar for the next stroller race, please click here.
Gentle reminder: Try jogging with your baby at the familiar route with hydration point and toilet facilities and try to avoid new places that you have not been to. Click here to check out JustRunLah! Running Routes.
I am Christopher Tan. I am now a runner. Excuse me while I laugh. I used to be a couch potato. For years, I had done zero exercise other than walking around my workplace. Yet here I am, October 2017, running minimum 5 times a week.
After moving to Vue 8 Residence, I chanced upon the Facebook posting on a weekly run organised by Stanley for our estate. I thought to myself that this is an opportunity to start exercising and running together as a group. On top of that, as neighbours, it also allows us to get to know each other better. Soon, I discovered that V8Runners’ weekly runs emphasize on fitness and health rather than competitions. This suits me very well as I am into staying fit and healthy. I wanted to lose weight and back to a healthy BMI range.
I have participated in 7 weekly runs so far, conducted every Sunday. Every session is different and it is fun and enjoyable. By running in a group, we encourage and motivate each other. The pre-run workout is good as it helps to strengthen the core muscles. In each run, I will try to improve my pace and intensity. I have since lost 2kg!
I honestly think that by joining V8Runners, I have benefitted from the following:
Lost weight.
Bonding with fellow neighbours.
Made new friends and more to come as more residents are shifting and settling in.
I have seen spouses and children joining in the weekly runs too, it bodes well for family bonding! In the long run, I hope my overall health will benefit as well.
TPS Malaysia – Race 2 Kuching took place a month ago on the 3rd of September at Kuching, Sarawak.
I have never been to Kuching, Sarawak – the east of Malaysia before and I saw that TPS was going to organise one there. That was one of the main reasons I signed up for this race series because I thought of going there for a “runcation” along with my friends. We all signed up together beginning of the year and was always looking forward to this trip. I mean besides that, if we signed up all 3 races we were given a complementary medal hanger #winwin!
It was a long weekend because 31st August was Malaysia National Day so we were there for 4 days from 31st Aug – 3rd Sept.
If you would like to see my full post about the trip (where we makan, where we went etc), it’s at my personal blog here.
Race Pack Collection
We all tried our luck at the lucky draw and both Han Qi and Chong won! They were given a free Aftershockz wireless bluetooth earphone each! Running gods, why you no give me luck 🙁
Proud smile on his faceSooo happy
Race pack collection was pretty fast and efficient. All we had to do was produce our confirmation slip and we got our race packs in no time.
As usual, there were vendors selling running gears just outside the counters. I was tempted to buy the energy gels(they were on offer) but I still had some more with me so ended up I did not.
Race Day:
Woke up at around 3am. Flag off was at 5am. So we had to leave the house(we stayed at a rented house) around 4.15am.
Had breakfast consisting of banana, coffee and some bread. Still no number 2, tummy was feeling good.
Wanted to run with my earphones but forgotten to switch them off the night before, well done Eugene!
Decided to leave my phone in the car, hence no pre-race pictures 🙁
There were many people at the race venue by the time we arrived. Some were doing their warmups; some were donning their superhero running outfit, I think they were some superhero running group from Singapore.
We looked for an empty spot and started our own warmups.
Legs weren’t feeling so good due to all the hiking we did the past 3 days.
Flagoff for 21km was at 5am sharp.
Started with a 7 min pace, knew that I won’t be able to achieve my PB and hence decided to pace my friend Lynette together with Jo Lyn.
It was great to have company, we chatted and kept on encouraging her, stopping only at certain water stations when needed.
The run was well organised. Water stations were adequate and traffic control was good.
Best thing about these runs is that we get to explore the town or surrounding places while getting healthy by working out together with companionship. It’s a great feeling really.
The race route was relatively flat and had many scenic views, great route to achieve PB.
Finished the race in 2:24. Lynette got herself a new PB, really proud for her.
We collected out goodies and chilled around the dewan while waiting for the rest.
My friends Azmi and Han Qi were also interviewed and featured in the video(link here)!
Warm down routine – dance!
All of us donning the finisher t-shirt at Semenggoh Wildlife Centre
I am really grateful to TPS for organising this race at Kuching. We had loads of fun, food and laughter.
It was a much needed getaway from work and so glad this trip took place.
Until our next running adventure, keep running, keep eating, keep hustling! #runtoeat #eattorun #roadto???
*photo credits to Jo Lyn, Suli, Lynette, ThePerformanceSeries-Malaysia.
Race 3 of The Performance Series-Malaysia will be taking place soon at Shah Alam! Have you signed up yet? What are you waiting for! Sign up here! See you soon!
KENYAN RUNNER Eric Chepsiror became PHP 20,000.00 richer after he was hailed as the fastest finisher of the successful Nutrilite Health Run 2017 at the SM Mall of Asia last Sunday (October 15). Chepsiror blazed through the 21-kilometer course in a time of 1:09:25 to outclass compatriot Jackson Chirchir (1:12:47) and Filipino bet Roy Dacutanan (1:26:32).
In the distaff side, there was no doubt of the dominance of the former Southeast Asian Games marathon gold medalist Christabel Martes as she easily won in 1:26:50 and almost edged out Dacutanan for the honor of being the fastest Filipino. The duel for runner-up places turned out to be more exciting with Isabel Gallon (2:00:47) nipping Keisha Fule (2:00:58).
PHP 10,000.00 was also given away to the fastest finish in the 10-kilometer category and this went to Rowell Galvero with a photo finish clocking of 34:44.1. It turned out that he was faster by a mere 1.8 seconds over rival Kevin Capangpangan (34:45.9) while Third Place went to Boyet Sabalande (36:54.8).
Duathlon national athlete Miscelle Gilbuena ruled the Women’s Division in 46:18.0. She was followed by Dr. Kristine Santillan (47:57.8) and Patrice Anne Quiday (49:32.0).
Christabel Martes adds another victory to her collection.
In the other distance categories, the five kilometers was won by Immuel Camino of Team Philippines Athletics (16:06) and Maricar Camacho (20:15). The one-kilometer race went to Carlito Fantillaga of Team Soleus (4:01.9) and Jennymae Canaman (4:57.1).
After the race and awarding of winners, the runners and the Sunday crowd was treated to a free concert by popular band Sponge Cola. Davao City and nearby areas will get to experience the same level of fun when the Nutrilite Health Run stages its Davao Leg on October 29 at SM City Davao.
The proceeds of the fun runs will help fund the Amway One By One Campaign for Children which seeks promote reading and providing good reading materials for the youth. At this point, Amway has already helped construct several libraries in selected public schools nationwide.
KONA, HAWAII – 24 year-old SMU student triathlete, Benjamin Ooi, had an amazing debut at the IRONMAN World Championship in Kona, Hawaii, and also his first ironman-distance event (3.9km swim, 180km bike and 42.2km marathon) to finish as top Singaporean male in an overall time of 10 hours 34 mins.
Joining Ben is also multiple Kona-qualifier and one of Singapore’s best female triathlete Choo Ling Er, who finished in 10 hours 32 mins.
As an ex SMU Aquathlon captain and water polo player, Ben was introduced to triathlon 2 years ago as a way of keeping fit for his annual army physical proficiency test (IPPT). Within that short span of time, Ben has gone from learning to ride a bike to racing the very best at the IRONMAN World Championship, a qualifications-only holy grail of triathlons.
Race Morning
Photo credit: ONEathlete
The day started positively as the age group athletes were flagged off in waves after the Pro Men’s and Women’s race began at 6:35am. Ben showed his pedigree and water polo background, exiting the 3.9km swim in just over 62 mins along with a large pack of race-eager age groupers vying for position.
Heading into transition 1, Ben knew that he was the first Singaporean out of the water and stood a good chance. After coming in 2nd at his Kona-qualifying Hefei 70.3 race last October (which also happened to be his first ever 70.3 race), Ben had dedicated the past year getting ready for Kona. He even brought his bike along for his 4-month overseas exchange programme in Sao Paulo, Brazil (as part of his overseas exchange programme), so that training can continue uninterrupted. It shows the dedication and commitment he has in his pursuit of the sport.
Biking Through The Lava Fields
Photo credit: ONEathlete
On the bike heading out to Hawi, the punishing headwinds and crosswinds were unforgiving and many athletes, including Ben, were starting to feel the effort. Uncharacteristically, Ben had to work hard to keep his focus just 40km into the bike. Perhaps the nerves were getting to this Kona debutante.
Although Ben had clocked training rides as long as 160km, his packed academic schedule and congested roads in Singapore had conspired for a less-than-ideal prep on the bike. Ben had to reassure himself he had the legs just as the scorching lava fields were sapping his energy. Working through his hydration and fueling provided some mental respite as Ben tackled the elements and his inner monsters.
As is always, the return leg from the turnaround at Hawi, and then the last 50km, is where the damage is done as stronger riders start to pile on the pressure before entering transition 2. With big gaps slowly opening up, Ben once again found himself stranded in no man’s land, mentally and physically, as he inched back towards transition. It was going to be a long day in office.
The Final Stretch
Photo credit: ONEathlete
Once off the bike, Ben knew that he had his work cut out for him on the run. The abnormally hot weather at this year’s race, with temperatures reaching 40 degrees at the Energy Lab, had turned the run into a game of survival. Back on the tarmac in his running shoes, Ben felt the punishing 180km bike in his brick-like legs where every step felt heavy as lead. He made quick work to follow a group of strong runners as he settled into a strong pace. The race was approaching noon at this point, the unforgiving sun and heat giving running in Kona its infamous nickname – the ‘Ironman shuffle’.
Ben had flown into Hawaii earlier to acclimatize to the heat and humidity. His 20-hour training weeks, with runs that end as late as 1pm in Singapore and Sao Paulo, had also prepared him to face the tough and hot Kona. As a time crunched student-triathlete, Ben was always trodding a fine line between school, training, and the crucial 4th discipline of triathlon – recovery. Despite that, Ben professes it was not the allure of outgunning his competitors but bettering himself that drove him to this sport, and eventually led him to Kona.
“As an athlete, and in life, success is a matter of discipline and habit. Day in and day out, the open-ended challenge to better myself continues. I trusted my training and a little common sense to take me through the unknown come race day. Sometimes things don’t go flowingly, but I know my efforts have still made me a better athlete.”
Shortly after the 21km mark, Ben still managed to stick together with the group as they try to conserve energy, mentally and physically, for the second half of the marathon and the Energy Lab – an infamous 5-km stretch of heat and destitute. At the 28km mark, runners turn off the Queen K highway to complete a loop around the Lab and when they leave, they’re rarely the same. At this point, Ben knows it’s about finishing the run before it finishes you. He digs deep and knows that he must hurry, but more haste can mean less speed too. It’s a high-wire act of energy management in the last 10km, one that he has trained and rehearsed for the past year.
Finishing Down Ali’i Drive
As the Sun begins its gentle descent, Ben finds the second wind he’s been searching the whole day. Covering the last 3km at 4:10min/km pace and with a final right turn down Ali’i Drive towards the coveted finish, Ben was greeted by his sister, Belinda Ooi, as well as brother-in-law and national marathoner ONEathlete Mok Ying Ren. Both of them had turned up to lend their fullest support for Ben’s Kona debut, providing valuable support as family and also professional advice as athlete, physiotherapist and doctor in company.
Ben is looking forward to enjoy the remaining of his vacation on the tropical sunny Hawaiian paradise before working towards a local race come year end, for a gratifying finish to what has been a long training season for him.
“Competing with the best here at Kona has given me an appreciation of the possibilities ahead. Very honoured to have raced with this bunch of dedicated triathletes. Last but not least, I’m unspeakably grateful to the throngs of supporters who lined the streets and livened up the race atmosphere, as well as to have had my family here cheering me on, and throughout the lengthy lead-up to this day!”
Benjamin will like to put on record his deep appreciation to his family and friends, as well as ONEathlete, whose unwavering support over the past year made today’s result possible!
*Press release was written by Lester Tan (RunONE).
The HomeTeamNS REAL (Regular Exercise, Active Lifestyle) Run is an annual run that promises to provide a running experience that includes both road and trail terrains. And this year, the run is organised at Punggol/Coney Island. The run prides itself to be the only run in Singapore organised by NSmen for NSmen.
Ok… although I’ve never served national service but still, I’m joining the race because I support SPF and their cool blue colour (yay).
I arrived at the race village around 6.35am. Pinned my race bib to the race singlet and off I went looking for the start pen. It’s a little far but since I’m early, it’s not much of a rush for me. The race started off on time without any delay and off I went in wave 1. Shortly after the race started, many of us got startled by a cameraman squatting in the middle of the lane trying to take a shot of the race! We certainly didn’t see him there in the midst of all the runners and the last minute jumps to avoid collision.
We ran along Punggol Waterway park and made our way to Coney Island. There’s nothing much to see actually. (I still prefer the Marina Bay routes although many might find it boring since many races were held there) But I did spot a lot of caterpillars on the road though. Many probably died today.
Just while I was running, I started to realize that the runners are mostly males (a bit slow hor? it’s a NS run after all). So yeah.. a bit stress since I don’t want to end up at the end. All of them were running so fast! And so of course I have to kick up a notch and put in more effort! 🙂
There were about 3 hydration points along the route… one at 2km, 5km and 7km. They only placed 2 bins there, both of which were rather close to the hydration point. I felt that they should probably place a few more further away because first, there are not many bins along the route and second… we had to stop by the bin to drink the water. I like to walk and drink at the same time… but with this set up… I didn’t get to drink much before I walk past the bins 🙁
I finished my run in a faster timing as compared to last week’s SIA Charity Run timing which was great. I think the tapes on my knee and the anti-chaffing roll on I put on my feet really helps a lot with pain relief. Super worth-it investment!
So yup! That’s about it. The run was awesome and I think it’s probably the safest run in Singapore! Since so many policemen and firefighters are there 🙂
There is two teams to choose from, to be in the fire fighter team or in the crime fighter team. I chose fire fighter team simply because registering under the fire fighter team we will be given orange singlet and the crime fighter team offer blue singlet and I think I have plenty of blue colour singlets already ?
There is 2 distance category, 5km and 10km. I participated in the 10km. The flag off is at Punggol Waterway at 7am and towards Coney Island, and back by Lorong Halus bridge passing by Lorong Halus Jetty. Coney Island is one of my favourite running place, on weekdays evenings when there isn’t much people it’s very peaceful and nice to run in. There was a few times after work I would run there but I was locked inside once because I was slow by 1 minute of the closing time. I was finishing the run at one end of it and it was seriously like 7.01pm and I had to climb out the gate. I don’t know what else to do, there was no helpline or noticeboard to inform us what to do if we got lock inside. Luckily that time there is other runners and cyclists around to assist each other to climb over the gate. I was trembling and scared that I would fall and break a bone. It’s scary and since then I didn’t dare to run there anymore unless I’m sure I can get out of Coney Island on time.
This morning woke up at 5.30am took like 15mins to prepare and chop chop call for Grab to the race village at Punggol Waterway Park. Flag off is 2 minutes earlier after a super cute warm up exercise machiam a dance ? This is my first run that flags off at Punggol Waterway and it’s quite an interesting route. I dreaded to wake up because I’m so tired because I went Johor Bahru yesterday and queued like 3 hours in the checkpoint no joke that I almost faint sia ?
Runners and friends tell me that they saw me machiam at every race ? But really not that much compared to some of my friends. I did maybe thirty plus race this year and I didn’t keep track of the runs I participated in anymore. Told my friends that I will cut down on races next year but they don’t believe me ? I also don’t believe myself ?
I was feeling tired and fat fat from all the loading of food in Johor Bahru’s City Square ? So I just thought maybe run whatever I can but once flagged off, I feel pretty energised! Maybe plenty of men for this run? ? I mean they run faster lah so follow they pace and keep running can also run faster right? ?
During the first 2km of the run there’s many runners running shoulders to shoulders as just flagged off and the running path is not really wide along Punggol Waterway but its still runnable as runners are running very fast! I thought there would be bottlenecks along the way but after as we turn into Coney Island we start to have more space to run and breathe as distance between runners starts to drift apart. There’s a few hydration points along the route with cold water and isotonic drinks but the water is not fast enough and I have to wait at the hydration point for water.
For the last 2km is a combined route for both the 5km and 10km runners but there is still spaces to run. Though there’s plenty of small slopes in the last 3km of the run after the Lorong Halus bridge and the sun is out and it is quite hot but amazingly I can still hold my pace ended few seconds after my PB timing that I’ve gotten in Shape Run done in August ? It was only at the last few hundred metres after Punggol Safra then I thought a possible PB by a few seconds if I try and chiong. Though I didn’t manage that PB but I manage to chiong that crazy last 100metres of upslope ?? Happy to collect the chio medal at the end of the run and surprise to receive a finisher tee at the end of the run. That’s what happened when I don’t check about the entitlements, when what I get in the end is more than I had expected because I don’t know about it becomes a bonus ?
Timing is not everything but seeing improvements in what I am committed in for the past 2 or 3 years is very encouraging. From running 1hr20mins to 1hr8mins to 1hr4mins for my 10km runs last year and now I’m doing 57minutes for most of my recent 10km runs is really a huge motivation for me to keep on running and see how far more can I improve ?
View from the top of Jelutong Tower around sunrise
As sure as the sun rises every morning, someone with a camera on hand will snap a picture of it.
Admit it, there must be at least 1 to 5 sunrise pictures in your phone now. Yet the next time you see that big ball of fire rising over the horizon again, the phone comes out again to shoot it.
Why do we keep doing it?
I believe it isn’t just because it comes out differently each day, eg. more orangey-sky, more dramatic, etc. Its because a picture can never capture fully that overall feeling of you, and everything around you, basking in the glory of the morning sun.
Which means, a sunrise is always better experienced than be seen on a flat screen. Why settle for a 77″ OLED TV display, when you can view it ala-IMAX, ie. as in real life.
And one of the best places to do this is at MacRitchie Reservoir.
MacRitchie Reservoir at the trail entrance near St Theresa’s home, A group of runners with headlamps about to enter the trail in the early morning.
Like going to a party, you have to prepare and dress up for it. In this case, put on your trail running gear, a headlamp and be at MacRitchie before 630am. Go to the trail entrance near St Theresa’s Home to start the loop anticlockwise. Yes, a good way to sweat out the booze and greasy beer food you had the night before is to do 10 km of trails very early in the early morning.
At this time, though its the start of the blue hour, it is still almost pitch black under the forest canopy. But you’ll be surprised that there are people already in the trail walking about, and some even without any lights! Give them a friendly “Morning!” greeting to assure them you are not some zombie lost in the woods. I’m sure they’ll reply the same. Else, you may want to speed up in case THEY are zombies roaming in the woods.
By the time you reach the Ranger Station around 645am, the trail is more open, and dawn is breaking but the sun isn’t up yet. Running along Sime Track should be manageable without the headlamp, so save your batteries.
When the track turns left, there’s Jelutong Tower. A good time to have a break from running if you feel like, though you have to take 6 flights of the spiral stairway to the top observation deck. The sky may have started to get a little orange-y here when you get up there, and also from this outpost its also good to hear some of the wildlife slowly stirring up. There must be a hidden Starbucks there for the macaques to get their morning espressos.
Back under forest cover and just about 300 meters down Golf Link, there’s a nice boardwalk. This is along the border of the nature reserve and a country club’s golf course on the right. Its just a short 500m long elevated wooden path but lush and green all around.
Then when you find yourself out of the forest again, it starts to get interesting as the reservoir is suddenly in front of you, with the skies and trees joining in the frame, the view getting more and more picturesque.
From here, its about a half kilometer of spots available where you can take as much pictures you as you like. But for me, the best viewing spot is on the bridge where the water flows between reservoir and the lake at the golf course.
(FYI – The video actually covers the whole 10K loop, so you can skip to different parts of the route and analyze with the metrics, eg. elevation profile, grades, landmarks, etc).
Another spot would be just after the bridge when the path turns left. There is a tree that is near the water. With the sun behind it, and if the pavement was actually some rustic stone path, I could imagine Frodo and the hobbits walking by… on their way to play golf.
Sunrise through a tree on the banks of MacRitchie Reservoir along Golf Link path.
So, had enough pictures? Then head further down into the forest again to complete your 10km loop.
You’ll notice its starting to get more busy in the trail in the last 2-3 kms or so. This is the part that might make you look back and appreciate being very early MacRitchie when it was still very quiet and peaceful, enjoying your run while the air is still cool, and of course that glorious sunrise.
Oh, and to top it all off, its also great that they have shower facilities there.
The SIA Charity Run was the first run that I took part in back in 2014. It was a 5 km fun run then and I joined it after much encouragement from my friend back then. This introduction to the running community in Singapore have brought me back and again for more races and this is also how I started trying for longer distances and shorter timings.
After waiting for 3 years, the SIA Charity Run is back and of course, I am excited to join it!
The starting point this time was at area beside the Singapore flyer (the F1 pit building was the start pen for 2014). As I was part of the 10 km race, we were flagged off at around 7 am. The sun has already risen and it was getting hot. But nonetheless, the weather remained rather windy that day.
As it was during the rainy season, I started to notice really dark clouds forming while I was at the 5-6 km mark. With about half the race to go, I started to worry that I would get caught in the rain mid race. Half of me wanted to try running in the rain while the other half worry that my weak ass will get sick. While I was worrying that I might fall sick, it started to drizzle. The rain got a bit bigger as the race continued on and I ended up racing from shelter to shelter. It was fun honestly… running in the rain and getting all wet at stretches of road between shelters. Luckily the rain didn’t last long nor did it get bigger because then, the race might have to be cancelled.
Eventually, the rain stopped and I crossed the finish line. I checked my timing and it was my personal best! I was really happy to witness an improvement in my timing but I realized that it was kind of funny since this timing was likely the result of me running for shelters and racing the dark clouds. But still, it proved that I was capable of running faster.
The queue for the medal was rather short but they had run out of sports drink by the time I got there 🙁
Kind of disappointing since I was really looking forward to having a good cold sports drink. But luckily they had a tent/booth at the race village (floating platform) that served the drinks in small plastic cups and I just stood there to drink until I quench my thirst and regained some of my electrolytes.
The race was fun overall. And I finally get to try running in the rain, which was really cool. Like it brought back the memories of playing in the rain while I was a kid. And I was grateful that the rain did not get so big until my shoes became squishy because if that happened, it would probably be really unpleasant to run in that state. Plus my feet is going to stink like hell at the end of the race. So heng ah!
If you’re a workout junkie, here are 5 popular workouts you should know about – and go give it a try! Here’s a rundown of 5 popular workouts that is guaranteed to give you a good sweat. It’s always good to subject your body to different kinds of workout, because it will work different muscle groups.
#1 Yoga
Yoga has grown so popular there are so many variants of Yoga these days! There is normal yoga for you to improve flexibility, there is power yoga for you to improve strength, some studios even offer hot yoga, whereby you practise yoga in a sauna setting. There is even flying yoga to keep things fun and interesting and also wall rope yoga. Yoga is a sport whereby you twist and bend with the benefit of increasing your flexibility, balance and strength.
#2 Body Combat
Ever watched a martial arts movie and wanted to be just like them? Join a body combat class to give yourself a taste. Punch, kick, and uppercut your way through a class. Body Combat classes give your body a workout in totality, working both your upper body and lower body. With this class, you’re sure to work up a sweat and the calories burnt will be through the roof.
#3 Zumba
Zumba is pretty much the most awesome workout – ever! You dance to great music, with great people and you burn a ton of calories without even realising it – because you’re having so much fun! It is a fitness party where you shake it all out and show your moves! If you haven’t tried it, be warned, it’s really contagious!
#4 HIIT
HIIT stands for high intensity interval training. HIIT is actually one of the most effective workouts you can do. It is highly effective in torching maximum amount of fat in a minimum amount of time. HIIT training is a short period of high intensity exercises followed by a short bout of recovery periods before hitting it again. An example of HIIT is 10 sets of 10 squats with a 10 seconds recovery in between each set.
#5 Spinning
Spinning classes are getting really popular these days. It is a high intensity cycling class that gets your heart rate up! It is a great experience as you pedal away to great tunes. You will find yourself dripping after every workout. Spinning is your workout – you are in control of the resistance, speed, and intensity level. You can make your workout as challenging as you want it to be. And with the music pumping, instructor cheering, your adrenaline is bound to get you challenging yourself.
The Decision : September was the month when I rested from my runs to recover better from the spinal fractures and then got restless. I did one ‘serious’ fun race (see previous blog – Lunghi Run). Perhaps it was the full Moon effect. On last day of September I made my biggest decision, ie to run the inaugural 50 km (solo) ultra marathon with 2XU SG Ultra Marathon Race. The race would take place on 7th October, Saturday evening, just 7 days to go.
This is a close to 55 years old uncle who started running in late 2014. Delved into a vertical marathon, half marathon in 2015 followed swiftly by a marathon, aquathlons and OCR (Spartan Races), swimming and cycling challenges. Got injured in a bicycle incident, fracturing two lumbar bones and wrist in last Nov, fell into ‘deep valley of depression’, had a few medical scares but resolved and then running two marathons so far this year, with a PB. This is just 3 months after last marathon, a few other races, taking a break because doctor couldn’t recommend a solution for the back pain and I thought I would save on physiotherapy and massages. Doctor recommended a MRI scan now to confirm that the nerves were not impacted since my pain had remained, which is going to cost another bomb – I’m still deliberating. Then this.
I have been testing the limits while I still can think coherently. This could stem from the past tragedies I faced back in 2011-2013. In some ways, we don’t know what tomorrow brings. While we live, what can we bring to a better world ? Questions like this bounce around more. Do we achieve everything through work alone – financial stability, self-esteem and the ability to help others ? Can we go beyond ? How can I improve myself ?
From back to back half marathons, to full back to back with half marathons, a week apart, I guess this was an inevitable outcome. But I didn’t plan this ahead. I had already outdone myself through the overseas marathon, beating the previous marathon timing by 45 minutes. You can see, I had not been running as much too. March and July were the marathon months. I did realize more may not be better as a result of my injuries. The regular runs were more like 4 km round the park these days, no way near the long run distance that would be recommended for preparing for a marathon/ultra.
Running Mileage
I started using Garmin from March. Both marathons were in early part of the months so the volume came more from the marathon race distances. Everything kind of came together in some ways. Maybe it helped that I also take the usual runs and races as part of the development or training for something ultimate which I am still seeking. It also helped that I am still amateurish about all this running stuff. I’m sure experts and coaches would be pointing out my lack of mileage and conditions too. But in the end, I’m just competing against myself.
Before The Race: After I signed up I started worrying about the route and so I did a bit more time looking at the detailed description given. Still, I wasn’t able to really get the feel for the route. The other time I had to look closer at the map route was the half marathon trail but that was still relatively better since it was day time and easier to ask for directions if you do get lost. But I tried visualizing a couple of times how I would complete the distance especially after the 42 km is up, and then the next 8 km to 50 km.
My ‘equipment’ for ultra
Plan was to do really slow pace and adopt run/walk strategy and travel ‘light’. I have difficulties starting slower somehow in races. My last marathon pace told me average 8:30 min/km was my best timing pace so I needed to stick to 9:30 to 10 min pace average. Simplistic thinking was not to aggravate my injury and have enough to last that additional 8 km to the 42 km.
The Race : Race started at 5.00 pm sharp on Saturday evening. A few hundred runners were gathered at the start line – both 100 km and 50 km solo.
Tyre Lady
I must be somewhere …
New Running Friend..
Somewhere behind or in front..
Rain witnessed the start and poured fairly heavily, blessing the runners at certain parts of the journey. I love to run in the rain but was hoping it would come later part of the race. Still, thank God for it as it cooled the body down for the first part of the journey. (The consequence was that I nursed two blisters on both heels at the end of the race.)
There were 4 distinct checkpoints along the route (8 altogether due to it being a loop), taking us from Gardens by the Bay East through Promenade to Marina Barrage, Marina East Drive, East Coast to Tanah Merah Coast Road and then Aviation Park Road (before Aviation Park) and U-turn back after 26 plus km. The last stretch was up the Green Bridge and thus skipped the Marina Barrage. Only the 3rd checkpoint (about 19.5 km from start) was a major stop where one could get more than the usual water and Pocari Sweat. Still, to most of the runners’ disappointment, there was only bread with jam or peanut butter, banana, biscuits and chips. There could have been some other foods as I was ‘slow’. I managed to take a banana, a slice of bread and some Pocari Sweat and refilled the bottle on the outbound. On the way back, I only managed a slice of bread with just water. Ran out of Pocari Sweat.
50 Km Route
First 30 KM:
While the plan was to start slow at close to sub-10 min pace, I was carried away by the rain and the cheerful runners in front. I ran between 7:22 to sub 9 min pace till 20th km where I took the food. I even took a toilet detour, something which I don’t usually do even in marathons.
Then I started run/walk strategy proper. There were a lot of lamp posts at that stretch too, so I ran a few lamp posts and then walked fewer lamp posts and repeat. It so happened there was a lady in pink socks who seemed to be diligently doing the walk run strategy. It appeared she was leapfrogging us at intervals. I just took to doing that too – walk fast, run to catch up, then walk again, and repeat. Then we loop back at the U-turn, just over 26 km.
She was much younger and faster. When I took the slice of bread on the return loop plus the water, she took a shorter break and then disappeared from sight.
And I did see Tyre Lady earlier too, running with her tyre tied behind her – reminding me of another Tyre man in Singapore, on her outbound in the opposite direction. Let out ‘Wow’ and she was very cheerful letting out her encouragement too. Amazing Lady !
Last 20 KM:
I continued with the run walk for a long stretch, without really seeing anyone ahead till I get to the stretch with just trees on both side. Luckily for me, I could see one red light flashing in the distance. It belonged to one runner who was running/walking with his partner. But they were pretty fast and soon disappeared from view as I got back into the East Coast Park. After what seemed like many km, I saw the lady in pink socks again. She appeared to be slowing down. Before 41 km, I was in front with two other male runners and then we had to walk back a hundred or so metres when we realized we were on wrong track. I had reached there without bonking or cramps – so far so good.
I had felt a warm sensation of pain at the back at about 40 km but it was momentary. Or my brain had shut the pain off soon after as I focused on reaching marathon distance. Every 40 minutes to one and half hour intervals I consumed the energy gel that I had brought in my belt pouch. I reached 42.2 km. Garmin told me I got to 42.2 km at about 6:25 hr, faster than my most recent two local timings. Caught up with two brisk walkers in front. One of them asked me what distance we had covered so I told him based on my Garmin. Nobody behind and nobody in front.
I went ahead for the next 5 km or so. I took out my smartphone to check the general direction after some km because there was nobody in sight. There were some parallel paths and diversions and there were confusing markers showing 15 km and 16 km, I guess for the shorter distance races. I reached the last checkpoint, just before the Green Bridge and then jogged the more than 3 km back. By that time it seemed easier for me to do that, but I realized later on looking at Garmin, it was at a slower pace than my run/walk.
On reaching the finishing line, I felt like I was the last runner on earth to arrive. Dead silence and a sense of emptiness somehow. Nobody was at the 50 km table and the table looked sparse, a few medals lying there and a few used bottles. A group of volunteers were gathered at the 100 km table.
I halted my Garmin. 7:54 hours. Faster than I expected. Good…
Finish : The volunteer said ‘The good news is we still have the medal for you…’ . I was thinking, oh, there is bad news ? I waited. She then said that they were left with XL polo tees so maybe I could take them and proceeded to take out the shirt to show me. I wasn’t really thinking much and thought I could try them later on. I also thought like one other person who gave feedback, that the organizer should have arranged for someone to welcome back the runners. But I didn’t feel anything – just a passing thought at that moment.
I slumped into a white chair, one of several around the area, beside another runner. I ate the banana and drank a bit from the Pocari Sweat bottle. Took a couple of photos. I started chatting with the runner next to me, Summer and he said I could add him on FB too. I did that.
Mighty short sleep and 10 km run next
That was my first ultra marathon. But it didn’t end there. This was not the end and perhaps that was why I didn’t feel anything yet. Weeks before all this, I had already signed up for the SIA Charity Run which was celebrating its 70th anniversary. I was going for the 10 km race at 7 am Sunday morning. This was Sunday morning already past one o’clock in the morning. As I had to walk slightly more than 1 km away to locate my car back at Kallang Theatre, I left soon after the chat. It took longer as I started to feel the blisters rubbing at the heels. By the time I drove home, showered and got onto the bed, it was past 3 o’clock. I adjusted my alarm clock for 5.30 am but woke up at 5.15 am. Took bread and peanut butter again with coffee this time.
2xu Sg Ultra Marathon
SIA Charity Run
Sent my son to his camp who happened to be on guard duty on a weekend and reached the F1 Pit just in time to join the crowd gathered. Saw Kim Lai (Mr Tan), an avid runner/photographer perched on a beam and waved to him. In a few minutes, the first wave was flagged off. I moved along and found myself in second wave. My thighs felt like lead and my blisters were complaining. My eyes were kind of smarting due to lack of sleep and dryness, so I was surprised later by the photo which Kim Lai took. (I wasn’t in any of the pictures taken for the ultra marathon taken by Running Shots and Kim Lai, the nicer photo credits are due to them in this blog !)
On way to 10 km start line hrs after 50 km (Photo Credit : Tan Kim Lai)
I tried to shuffle along, taking smaller steps and then moving along with the crowd. There was slight drizzle momentarily during the run. Once I got moving, I just kept going so I didn’t feel that I had to count the km. Noticed a lot of them were walking. Suddenly I saw someone in lunghi running past and was quite sure he was Ali. But I had no energy to catch up this time. I finished the race in 1:35 hr, much slower than my norm. And there was no need for energy gel – I felt like I had enough too from yesterday’s feast. I would vomit if I were to consume one more. Felt a slightly higher level of satisfaction this time though at the finishing line. Mission accomplished.
3 days before the race, I also became a Singapore Cancer Society Charity Athlete after attending a briefing. So I had pledged to run 500 km from Saturday to end of this year. I had just given myself another challenge since I had barely averaged 2 km per day last month. 500 km in 86 days – you do the math. Now I still need to recover. But I’m closer to the ultimate goal perhaps. Do good through running. Support me if you can. Thank you.
Through holding The Performance Series (TPS) at Punggol Waterway, Jurong Lake, Marina Bay East, Bedok Reservoir, Kranji, Stadium Riverside Walk and Punggol Parade Square, TPS has brought runners across Singapore, and runners from 2.5km, 5km, 10km and this year to 21km.
Last year, TPS brought back Jurong Lake. The organising committee also created the first farm run (Kranji) in Singapore. For this year’s finale, the organising committee has prepared something special! Many of us might remember the venue of Home TeamNS Real Run 2008, 2009 and Sundown Marathon 2011 – a venue that is sadly not often used by races in Singapore anymore. But now is the time to go back! This year, on November 5th, the finale of TPS is bringing back Changi – true with the race series mission to bringing runners across different unique landscapes.
Did you know?
The 10km long on-road cycling lane that runs along both sides of the extended Tanah Merah Coast Road opened on Apr 22 this year. The NEW extended Tanah Merah Coast Road was built to replace the Changi Coast Road, which was closed on Apr 22 to facilitate work on Changi Airport’s third runway and the new Terminal 5.
Flat course
In 2017, for Race 1, we ran through scenic Marina Bay East, Marina Barrage and East Coast:
For Race 2, we ran through the beautiful Punggol Waterways and unique landscape of Coney Island:
For Race 3, we will run through FLAT and straight roads of Changi!!!
Be the First to run on Tanah Merah Coast Road
On a newly-built Tanah Merah Coast Road, be the first to #TranscendYourself through calm and undisturbed greeneries with sights of occasional commercial planes flying past above taking off or landing at Singapore Changi Airport.
On the 8th edition of TPS, #TranscendYourself with #OurPersonalBest. Staying active is a habit. So is being a better you!
Great News For JustRunLah! Readers
We’ve got a 5% OFF discount code to share! Come #TranscendYourself with final race of The Performance Series 2017 – TPS Changi and run #OurPersonalBest!
So you want to be the next Kilian Jornet? You want to give trail running a go. I mean who wouldn’t. With the beautiful scenery trail running has to offer – you really do see parts of the world you would never get to see but for trail running. Run atop the Swiss Alps, visit the untrodden gems of New Zealand, run along the amazing dolomites in Italy – need we say more?
Trails are in some ways different. There are some unwritten but generally accepted rules of trail running. They aren’t hard and fast rules. It’s more like an unwritten code. Here are the 8 commandments of trail running!
#1 Thou shalt remain on designated trails
Do not stray! Unless you need to do your business, try to stay on the designated trails. Doing so puts the natural habitat at risk. You brush against the plants, the plants whack back, this affects Mother Nature.
#2 Thou shalt pack out what thou hast packed in
If you can bring it in, you can bring it back out! Don’t be that guy who leaves their trash behind. Trash can adversely affect and harm wildlife.
#3 Thou shalt not feed wildlife
Do not feel the wildlife! Just because it is food fit for you, does not mean it is food fit for the wild. Your food could make them really sick, OR even cause a behavioural change!
#4 Thou shalt not take nature with you
I know that bouquet of daisies may seem beautiful and you may be really tempted to bring them home with you, but don’t! Leave it for other trail runners to enjoy! They deserve to enjoy the view just as much as you do!
#5 Thou shalt greet people on the trail
Greet people you meet on the trail. This is so that people know you are oncoming. And of course it’s basic manners.
#6 Thou shalt know the right of way
Trail runners going downhill should be given right of way. Pfft I know, you’re thinking the uphill hikers are working harder so they should be given right of way. But, downhill runners are going at a much faster speed than uphill runners. It is easier for an uphill runner to get out of the way as compared to a downhill runner.
#7 Thou shalt be alert at all times
Do not be that person listening to their iPod and not being able to hear the million excuse me’s! It’s dangerous for an oncoming trail runner and yourself!
#8 Honor thy trail signs
Trail signs are there for a reason. it is to preserve the natural habitat or keep the peace amongst trail runners! Don’t waste the effort of the people who put up these signs!
As I have discussed previously, your race execution is crucial to maximising your fitness on race day and achieving your best possible result.
While it’s pretty simple in theory, it’s not always as easy in practice.
One strategy you can use to potentially improve the quality of your pacing during a race is to follow a pace group. Pace groups are the group of runners who have trained to run a specific time for the race. These groups are usually led by experienced runners and their goal is to run an even pace that will bring you to the finish line slightly under the stated goal time.
While these pace groups can be fantastic, there are a few things you need to keep in mind when considering following a pace group. Like anything in life, there are pros and cons that need to be considered. In this post, I am going to share what I believe to be the pros and cons of following a pace group.
The Good: The Pro’s of Following a Pace Group.
1. Run an even pace.
If the pace group is well trained and know what they are doing, their goal will be to run a consistent pace across the length of the race. By running an even pace and limiting surges, you use your energy more efficiently and set yourself up for a good result.
2. Stay motivated and energised.
Running in a group with people who are running to the pace you want, helps to take some of the mental energy out of executing a race. The pace leaders will also often yell encouragement and try to keep everyone engaged in the process and feeling good.
3. Feel part of a team.
While running is generally an individual pursuit, running in a pace group with runners each trying to achieve a common goal, helps you to feel like you’re part of team. It’s a great feeling when you cross the line together as a group, each one of you achieving your goal.
The Bad: The Con’s of Following a Pace Group.
1. Some groups are better than others.
While a well-oiled and experienced pace team will definitely improve the likelihood of you running a good race, a poorly trained or inexperienced team could have the reverse effect.
Just like playing the guitar, learning to hold a consistent pace is a skill that improves with consistent application and refinement. If your pace group is constantly surging, does not stay together and generally does not execute well, your performance will suffer.
Be very mindful in the first few kilometers how your pace group seem to be working together, and how consistent they are running. If you don’t feel they are a cohesive team and are running to plan, part ways and focus on your own execution.
2. Pace group times may not suit your current ability level.
While it is often tempting to pick a time and aim to hit it, it is not always a good idea. If you start the race at a pace above what you are currently conditioned to handle, you will suffer later in the race and your performance will be below what you are capable of.
If you plan to follow a pace group, make sure that you definitely have the fitness to maintain the pace for the duration of the race. If the pace group time is 4:00 hours and you’re in 4:07 shape, don’t follow the pace group as you’ll likely pay for it in a big way as the race goes by.
This takes a lot of self-control and often means letting go of your ego, but it is in your best interest if you want to run to your potential.
3. Pace groups can get crowded.
Depending on your goal pace time, pace groups can often get very big. When groups are big, you need to be careful not to trip.
4. Pace group can overwhelm your focus.
While a pace group can help to take some of the mental energy out of running, the busy nature of a group can often take your focus away from what you are supposed to be doing. Besides a consistent pace, fuelling yourself, maintaining good form and the like are important components of race execution which need your attention. If following a pace group, do not follow blindly and lose focus on what you are doing.
Pace groups can be an amazing tool in your race execution arsenal, if they know what they’re doing and you have a sufficient level of fitness to run the pace the pace group is aiming to hit.
Use them carefully and don’t be afraid to part ways if they’re not delivering what you need.
KENYAN RUNNER Eric Chepsiror became PHP 20,000.00 richer after he was hailed as the fastest finisher of the successful Nutrilite Health Run 2017 at the SM Mall of Asia last Sunday (October 15). Chepsiror blazed through the 21-kilometer course in a time of 1:09:25 to outclass compatriot Jackson Chirchir (1:12:47) and Filipino bet Roy Dacutanan (1:26:32).
