Last year while new to running, decided to give trail running a shot. So when Zooom 5K (Only realised it had 3 ‘O’s in the ZoooM this morning) came up, I duly registered for it. It was supposed to have been my first trail run (albeit only for 3km) but I had actually experienced the Green Corridor since.
BIB collection can be done on the race day itself or the day before, which was when I collected. The rest of the race pack are to be collected after the run instead, which is something unique as compared to other runs.
A rather peaceful event site
Pre-run Ritual: Photo with Chee Beng and Justina (image credit: Justina)
Race day collection of BIBs by other runners went on rather well for my friends who were there as well. We were given a short route brief by the event organiser, Ben, before we made our way to the starting line shortly before 0730hrs and at 0730hrs sharp, off we went.
Off we go! (image credit: Wilson Ong)
The route itself was quite straightforward and I was told later that is actually the standard cross country route used by schools. We ran through about 3km of trails, which was pretty dry considering it might have rained there yesterday, before turning towards Lornie Road where we ran the last 2km. This being just a 5km route, so there was only 1 hydration station near the 3.5km mark which was fine. Shortly after, I ended my run at the Starting turned Finishing point, collected my race pack, and that was it.
Race pack courtesy of Chiu Ping as I had eaten my Mamee before photo taken 😛
Giant medal
Overall the race experience was pretty good, with a very casual atmosphere about it, though the presence of the F1 runners did add a certain competitive buzz to it. There were photographers aplenty it seems too. Was also kinda interesting to see the volunteers cutting fresh watermelons there. At least now we know they were indeed fresh. 😉
Refreshment station where volunteers are still cutting fresh watermelons
Collection of race pack
So for those who wanted to experience a bit of trail running but not too much, ZoooM 5K would be a rather good choice to do so as the route is not tough and distance of 5km is just nice.
Me in action. Photo so nicely taken, must share! (image credit: Wilson Ong)
The running community in Singapore is incredible. Come on, it’s something we have to all agree on. There’s a whole community of people here for you to run with, have fun with and learn from. At the same time, running can be a very personal experience. Whether you’ve always been running or you’ve just started and a “Couch to 5K” program seems to be made just for you, your progress is all about you and for your own sense of accomplishment.
The first time you run a 5K or plan to would feel exciting! You’d be getting a race bib with your name on it and join a whole crowd decked in the same race shirt. But if it’s your first time, there’s going to be so much information about training and nutrition to take in that you end up being overwhelmed.
Here, we take out 3 things you MUST KNOW to conquer your first 5K.
#1 Set a goal
Since it’s your first, any timing you do is going to be a personal best. We’re not asking you to be too hard on yourself here. However, setting a rough goal time would motivate you to get off the couch and get in weekly training runs. You can make use of the Race Time Calculator to get a rough gauge. Just recall the time you did during your 2.4km at NAPFA (or IPPT) and that would be sufficient!
#2 Fix weekly run days
Photo Credit: Nike
Excuses are a first-timer’s best friend, unfortunately. Even now, I try to convince myself that it’s going to rain and I shouldn’t be out. So to avoid that, sit yourself down and schedule certain days as run days. Maybe you get off work early on that day, or you’re starting the next day later and can afford a morning run. Putting all these assigned run days down in your diary is also going to mentally prepare you for a run that day. Alternatively, join a run group! They would usually have weekly runs and there’d be friends to encourage you as well.
#3 Opt for wholegrain
Running is pretty energy-consuming. Obviously, you’re going to feel hungrier after that. With all the different nutritional (and marketing) information going around, you might not know what to eat to remain healthy and lean. Keeping it simple – we need carbs and the best sources of carbs around is wholegrain. So have a plate of brown rice or quinoa after your run. Choose to have wholemeal sandwiches and oats for breakfast instead of your usual cereal.
There are tons of upcoming 5K races. You can search for what you like here. We’ve also compiled the next 5 races that are still open for registration!
When I first started running, I felt like an awkward toy soldier – out of coordination and not fitting in anywhere. If you want to read more, here are 5 advices we’d give first-timers that can make your race experience better. Remember to give yourself a pat on the back for starting on this journey and that this running experience is something very much your own.
Races with obstacle challenges can be daunting to some of us. But it is also a good way to test your overall physique, and a good reason for you to train yourself to become stronger. Likewise, the Reebok Spartan Race may be tough, but it does not mean you cannot conquer it. Let these two extraordinary stories below show you that anything is possible as long as you set your mind to it:
Loh Chee Khoon
“I don’t wish to have regrets in the future. Because in the past 22 years I have wasted alot of opportunities in my life. I don’t see my disability as a disadvantage.”
Born without his left arm, Loh Chee Khoon was overweight and had practically no interest in sports. However, things changed when a colleague persuaded him to sign up at a gym. He started to lose weight, and become stronger, changing his life for the better. Now, even with only one arm, he makes burpees look like light work. Despite his disability, Chee Koon has a die-hard and never give up attitude. Do look out for him at this year’s race!
Suzie & Sherilyn
“The key is to challenge yourself. It’s not the age.”
This grandmother & granddaughter team is not something you get to see all the time. In fact, 64 year-old Suzie is stronger than many other grandmothers and can even complete a Spartan race. She shows us that being young at heart is an attitude, and it is never too old to challenge yourself. She can even be seen helping other participants with some obstacles at the Reebok Spartan Race. Full of enthusiasm and life, Suzie serves as an inspiration for us to live our life with motivation and to always strive to be better.
Experience The Spartan In Singapore
Reebok Spartan Race is the world’s best obstacle course race, designed to push your limits, test your strength, and challenge your endurance. With over 240 races in 25 countries around the world this year, Reebok Spartan Race is returning to Singapore on 7 May 2016!
$20 OFF Spartan Super Singapore 2016
Spartan Super runners, you are not excluded! Enjoy $20.00 OFF – Use promo code: JRLMSP2016 during check-out to enjoy the discount.
$25 OFF Spartan Sprint Singapore 2016
Do you want to do the Spartan Sprint instead? We are happy to provide all JustRunLah! subscribers with a discount of $25.00 (U.P. $108.00 / Discounted: $83.00)! Use promo code: JRLM2016 during check-out to claim the special price.
In the third week of Feb, my FB running kaki (SY) messaged me and I agreed to sign up for a 5 km race at Carnival Run 2016 on 19th March. At that time, I knew I was supposed to be going for another 5 km fun race (Winter Run) the week after. But thought since 5 km was a shorter distance, it would be alright. And I would have two weeks after the Green Corridor Run (GCR), more than adequate time too to recover. (I had injured myself somewhat after the last couple of races or so.) Just as well, about a week after this, I was informed that the Winter Run was cancelled so I had this little distraction before I attempt my first real challenge of running two half marathons a week apart in April.
And then after GCR on 6th Mar, I had a bad case of ITB and was getting a bit concerned about worsening it. I reduced my training frequency and took easier runs leading to it.
One good news was another running friend of mine (Francis, the friend whom I was supposed to start the Marina Half Marathon with – see my Marina Run Review blog) was also able to make it. Collection of race pack day came and I went through without any hassle, less than 3 minutes. I looked forward to 19th Mar where the virtual trios would start off a race together.
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No long queues...
Race Pack
Race Day
On Race Day, I drove down early to Bedok Reservoir Road, determined not to miss my friends at the start line this time. I took a short walk to the venue. I was early and so waited a few minutes and then saw Francis with his colleagues and their families. Soon SY arrived too with his son. We took a wefie before the race and then agreed to meet again after the run. They were faster runners so I wasn’t going to be able to keep pace with them once the race started. We saw Lexus and his group of running friends too and other by now familiar running faces.
Soon, the race was flagged off. There was a slight detour up a slight slope and then round the reservoir and then back to the finishing line. I think I must have run at my fastest pace for this year on average. Still, I found the surface was a bit too sandy for my liking as my worn out shoes didn’t feel like they had a good grip each time my feet landed. Soon it was over and I was sweating profusely though I could feel a strong wind blowing most of the times. I believe there was at least one hydration point but didn’t really notice it as I was just trying to keep up my pace so that I wouldn’t be too far behind and let my friends wait.
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Virtual Kakis Met at Race
Kakis after the Race
Fun Costumes...
Ironman came too...
Monkey God and Fan
Girl stealing a look...
Monkey God Floating...
Relaxed Runners...
Till the next race
I completed in 31:28 so luckily my friends didn’t have to wait for more than 6 minutes. Still, it was not my PB as I managed 28:35 last year at my first 5 km race. But I realized that my ITB didn’t recur nor do I feel any more sharp pain during or after the race. Another nice looking medal added to my collection and a chance for me to see the bigger group of JustRunLah elite team in action.
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Lexus and his team
Carnival Run 2016 Medal
Carnival Run 2016 Medal
I didn’t get to take pictures as I left my smartphone in my car this time. The photos are courtesy of my friends, the Carnival Run Photos itself and Running Shots. As one commented on the Run’s FB, the occasion was more like a group of friends gathering for a running party than a race. Chatted a bit more with my friends after the race, before we took leave, knowing that we would be meeting up again soon in another race. So SY finally also got to meet Francis in person this time round. And there was quite a number of stalls with treats for the runners and families and subsequent interesting performances as befit a carnival into the night. Just that I was rushing back too to have dinner with the family and so missed the night of fun.
Just returned from a very fun and memorable trip to New Zealand! Went with my family on a free and easy trip and we rented a car to drive around. Undeniably, running is part of my life, I bring running everywhere ?
New Zealand is 5 hours ahead of Singapore, its a 9 hours flight to Auckland and we need to transfer flight to Christchurch. It was a pleasant flight, the flight didn’t felt long at all and all my 9 hours I did not sleep and fully utilized the inflight entertainment system by watching movies, New Zealand airlines have a great selection of movies and dramas and I really dreaded to leave the plane as I was enjoying so much. Watched Big Hero 6, The Hobbits 2 and 3 and a few episodes of Big Bang Theories. When we reached New Zealand, its about 2 plus in the middle of the night but it’s only 9 plus at Singapore’s timing. I didn’t have any jet lag or feel any unwell, I have 4 hours to spare to transfer flight to Christchurch, what do a runner do while wait? Run of course!
(p.s. add 5 hours to all my run time because of the time difference between Singapore and New Zealand.)
I love the temperature at that moment, it’s a little colder than normal air-con but I didn’t dare to run any longer because I don’t want to make myself smelly because I don’t know if there is any place for me to shower or have no idea when will my next shower be. And I’m lucky, because I didn’t shed a single sweat at all because of the cold climate. As long as I run, as long as heart rate increases, as long as there is body movement, I’ll consider that a run, an exercise.
They say that spending time with nature makes a person kinder. I believe so and I gonna spend more time with nature. Admiring the beauty of nature, relieving stress, slower down your pace, and you feel peaceful. Makes me feel that life is beautiful and we need to do beautiful things so that Earth can remain beautiful.
It was only 2 degrees that morning, it was so cold! My hands were both red and spicy from the cold. Still, I feel that running is of course a better way to keep yourself warm. What’s actually the best is running around the empty tourist attraction ^^
This is a very slow run because of the rocks at the lake side and on my way back I tripped and fell ? Luckily not fall until very jialat, luckily nobody saw ? But I didn’t regret going for the run, I enjoyed the scenery, it’s still a good run and its worth it ?
This is the best run ever, the slopes is torturous, I’m cursing at every upslopes and kena chased by farm dogs. But the awesome part is this route I saw many sheeps and cows on the way to the penguin reserve. Although it’s a penguin reserve, I only spotted 2 penguins but many seals, which I think is as good ?
Had my last run in Queenstown. Had been a regular runner for about one and a half years already and this is the first time I sighted a rainbow!
And of course this New Zealand vacation is not entirely about running but also exploring, going on an adventure and having fun in New Zealand!
Woohoo! And I sky dived! One item on my bucket list cleared! Location of sky diving is important too, having the time of my life absorbing what my eyes can take in. And sky diving is definitely not a once in a lifetime thing! My only regret is in this trip is that I didn’t bungee jump, I will try that other time ?
I’m a huge fan of LOTR! Although Hobbits not so much but of course is a must to include Hobbiton in the itenerary! When the movie was out years ago, I watched every movie in the cinema at least 3 times and even watched the LOTR movie marathon, sitting more than 12 hours in the cinema ? I named my neopets after the characters from LOTR ? My entire room was posters of Aragon and Legolas ?
Already looking forward to my next runcation already, still have no idea where to go yet ?
With over 150 running events in Singapore alone per year, doing more than one race in a weekend is a challenge you will have to face, sooner or later. To conquer such a multi-race weekend, you won’t want the post-race muscle soreness and lethargy. You want to step onto the starting line of your next race feeling strong and fresh. What you’d need here is a solid recovery plan. But to get there, you’ve got to sufficiently prepare yourself for this multi-race weekend first.
Training
Just like training for a marathon, you need your training to mirror the format of your actual race event. Practice the recover and run process.
This table shows two ways for your to mirror actual race weekend:
Add 2 consecutive days of running (e.g. Sat and Sun)
Do double runs on a single day (week 2)
Similar to a typical run training program, there would be a step back week. This is when you reduce your training rigor to give your body sufficient rest. All the muscle development happens during your rest.
You could be doing a 5km and a 21km back to back, or two 10 km runs back to back. Adjust your consecutive training runs to mirror your actual event. The longest distance you should cover depends on what kind of multi-race event you’re participating in. It could be 2 to 3 km less than the actual distance.
If you’re up for it, add some strength training and core work into the mix too! They’re good for helping you maintain proper form while running, which minimizes fatigue as well. With technology, it’s much easier for runners to keep track of all these training-related stuff anyway.
Nutrition
A combination of carbs and proteins is proven to be best. Carbs help to restore muscle glycogen. To provide some background, muscle glycogen is the most efficient and most commonly used source to fuel your muscles. Without it, your body is going to be much less efficient at delivering energy. So replenishing muscle glycogen is super important. Protein then repairs your muscles, allowing them to rebuild for the next race coming up. Intaking all these as soon as you finish your race would be ideal because that’s when your muscles are most receptive to these nutrients. During the training process, you should already have a better sense of what nutrition works for you.
Cool down
Stretch and foam roll. Stretching allows the tension in your muscles to relax. If you wait till your muscles have cooled down before stretching, you might accidentally pull something. Foam rolling, on the other hand, helps to remove knots in your muscles. These knots are nasty stuff that prevent your muscles from moving through the full range of motion. Avoid just plunging yourself into ice or lying motionless on the couch. They keep you rested but not recovered.
4th, Top 25 Destinations – World, Tripadvisor 2014 Travelers’ choice
The Beijing International Marathon is an annual marathon race held in October in Beijing, China. The race was first held in 1981 and has been held every year since. The race begins at Tiananmen Square and finishes at the National Olympic Sports Centre stadium. In addition to the main marathon, there is a 10km run, amini-marathon and a half marathon.
Three interesting facts about Beijing:
On an average day in Beijing, air pollution is 5 times higher than the standard of safety set out by the World Trade Organisation.
Beijing’s most popular surname is Wang, with an estimated 11% of the city sharing the name.
The Forbidden City has 1,000 rooms. Located at the north of Tiannanmen Square, which is the largest square in the world. It is entirely made of wood and has very intricate designs.
Two close-by races you may be interested:
The Beijing International Triathlon is a world-class, Olympic distance triathlon in the Fengtai District of Beijing. The race features a 1.5 km swim in the picturesque Qing Long Lake, a challenging 40 km bike race from the Park to Qian Ling Mountain and back. Finally, a fast 10 km run through the beautiful trails and pathways of Qing Long Lake Park.
The Great Wall Marathon is an annual marathon race held in May along and on the Huangyaguan Tianjin section of the Great Wall of China, east of Beijing. Since it first start in 1999, the race has grown to several hundred participants. The course is much tougher than traditional marathons with participants challenged by 5,164 stone steps and many steep ascents and descents.
One recommended running route:
Beijing best running route is in the Olympic Forest Park. For serious runner who wish to escape the buzz and fumes of the city, the Olympic Forest park which is Beijing’s largest park, is a welcome retreat. It’s perhaps the only place in Beijing with marked off paths for walkers, runners and cyclists with a concrete trail extending 3k, 5k, and 10k. Vehicles are banned from entering and it’s free to enter.
The Performance Series is a concept relatively new to Singapore runners. Basically, it is a series of five races that brings runners through unique iconic landscapes of Singapore. With its slogan Transcend Yourself, the race aims to encourage individuals to improve their lives through running and by running more. Read on for the interview with the man behind the race series, to find out more about his passion for running and the inspiration behind The Performance Series.
1. How will you introduce yourself to Singapore running community?
I am passionate about running and is constantly looking to challenge myself. I enjoy sharing my experience and learning about running, from all angles (training, racing, travelling, and even choosing the right products/services), with/from all the runners out there. I believe that it is through this interaction that runners bond and grow together. This also makes running more fun (and addictive!).
I currently head JRL Concepts, an initiative which was formed at the end of 2015 to bring running to a new and refreshing level, while keeping running close to the hearts of every individual.
2. When did you first pick up running (what age) and what inspired you to do so?
I first picked up running in 2000 when I was determined to attain silver award for my Physical Fitness Test so that I would be fit enough to go through my National Service. Since then, I fell in love with running after seeing all the benefits of running. With the encouragement by my instructors and peers, I also managed to represent my Army unit in the Army Half Marathon from 2002 to 2004.
Guards Army Half Marathon Team 2003
3. The Performance Series, a unique race that comes in 5 parts. Do share more on how the idea was first conceptualised and why you decided to organise such a race series?
The race series came about after our team gathered feedback from both race participants and business partners through our active engagement with them for the past 18 months. The series is created with these people in mind.
The series aims to bring participants away from the overly-used event venues such as Marina Bay area and East Coast Park, bringing them back to where running is close to their hearts (Uniquely Singapore). It also aims to introduce the iconic landmarks in Singapore to the foreign community residing/travelling to Singapore.
The concept of a series is to create a schedule of events to encourage people to consistently maintain a healthy lifestyle with milestones to work for, unlike other one-time yearly affair. Having this schedule created and the race categories of 2.5km/5km/10km, individuals can improve upon themselves from non-active to active (unhealthy to healthy) or even from active to competitive (achieving timing/distance goals), along with the series which is happening throughout the 2nd half of the year.
The idea which participants will be able to collect commemorative medals from all 5 races in the series to piece into Singapore’s map is an added incentive for them to stay active. It will help participants remember how they transcend and “conquered” the various landmarks (regions) in Singapore. At the same time, the medals become an artpiece which participants can proudly display as part of their home decoration.
For the business partners, it is a platform created for brands to engage with the participants actively and constantly. This will in turn create brand awareness, loyalty and ultimately value to the participants who will benefit from their products. The series also aims to lower the barrier of entry for SMEs to reach out to the community through sports events. Typically only the bigger players (with bigger budgets) had the chance to come into this scene.
4. Who is this race targeted towards?
From all non-active to active individuals,young or old, to have the chance of getting physically involved in mass participation sports events. With the shortest distance of 2.5km, almost every Singaporean can get involved as it is a unique feature that all Singaporeans will have to do the 2.4km run at a certain point in time. By the end of the series we hope that every participant has managed to improve upon himself and his limits, and end the last race with a better timing or having run a longer category than his first race.
5. “TranscendYourself”, what does the event slogan means to you?
To me, “TranscendYourself” means the ability to constantly improve your quality of life, through the development of your total wellness – which includes the integration of physical, mental, social and spiritual well-being.
Hort Park 2008
6. Your own transcend story.
My health went downhill after I started my full-time job in 2007. It was a common phase which most young and aspiring graduates go through when they were working hard to pave their way for a better future. In the midst of pursuing my career, I saw my weight and blood pressure increasing as well, even though I still made a point to complete the Singapore Marathon yearly in about 6 hours. It was only in 2013 when I decided to put it to a stop. I felt so sluggish at work and my self-confidence was also hit.
I picked up running again, after going through strong inertia at the beginning. I managed to shed some weight and found back my love for running. In Jun 2014, my passion for running took a turning point when I got introduced to one of the most established long distance running teams in Singapore. I learnt from my coach and fellow team mates that running is not just about losing weight and I could achieve much more than I thought I could. It is a sport which constantly challenges one’s determination, discipline and dedication.
The quest for personal achievements through running had made me a better person in many ways. On top of maintaining my physical fitness and health, I am able to better cope with challenges and stress, relate to and connect with people, and establish peace and harmony from within. All these are very crucial to whatever I do in life.
Osaka Marathon 2015
7. Race 1: Coney Island / Punggol Waterway, one landmark uniquely Singapore. What can we expect?
The 10km participants will be taken through the lush vegetation and rustic charms of Coney Island, in addition to the beautiful scenery along the Punggol Waterway. For all other participants, they will be able to immerse themselves in the tranquility of Punggol Waterway.
8. One advice for aspiring runners?
Based on what I have experienced and learnt from other runners so far, I personally feel that we should not be too eager to seek results (physique or performance) as quick results often do not last. Run happy and lasting results will come naturally.
9. One reason why runners should join TPS 2016?
There is no better way to start to #TranscendYourself as TPS puts participants on a schedule, brings them across the unique landmarks of Singapore, and at the same time keeping them fit and healthy.
Save $5 with JustRunLah!
All JRL readers get to enjoy a $5 discount when registering for any category.Enter promo Code: 5OFFJRL during checkout to redeem. Additionally, you can sign up for a bundle of 3 or 5 races and enjoy savings up to S$50.
The Performance Series (TPS) – Singapore, is a series of five races that brings runners through unique iconic landscapes of Singapore. The venues have been chosen so to comprise of oasis/island, lake, heartland, reservoir and farm settings.
Through the series, individuals, families and communities will have an opportunity to advance, excel and experience the joy of living better through running. With this series we aim to create a national movement for running and healthy lifestyle. Will you be part of it?
TPS consists of 2.5km, 5km and 10km races, as well as a stairs race.
An urgent email comes in, a last-minute assignment, or a task that you intend to complete today. There is nothing wrong in wanting to do our job right, but sometimes we get carried away and it gets later than we thought it would be.
The sky is already dark, and you think you have had enough for the day. But you wanted to train for an upcoming race. This puts you in a dilemma – should you take a break for today or should you still go for a run?
As a runner, the answer is always obvious – just run lah! After all, when it comes to something we love, it’s not about having time, it’s about making time.
On the other hand, many of us train only in the early morning or late at night after work. The weather is also much cooler and enjoyable for a run when it is dark. So why not join the OSIM Sundown Marathon 2016 – race at night and let yourself be limitless!
Save with a JustRunLah! code
We are pleased to offer our readers special Loyalty Rates from now till 31 March 2016. Use code OSDM2016LRJUSTRUNLAH during check out to enjoy the discount! Click here to sign up
JustRunLah! is proud to be Running Portal Partner of Sundown Marathon 2016.
The big hype over Coney Island is really not far-fetched. It is beautiful, a true nature getaway and is a perfect 2.4 km in distance from the West entrance to the East entrance. However, unless LRT stations like “Samudera” and “Nibong” sound familiar to you, it’s going to take some time for you to find your way to Coney Island!
Here’s why a trip down is still going to be worthwhile:
#1 It is off the national grid
Coney Island is intended to be left just as it is – only trees and wildlife, no lights, no fixed roads. This is an effort by the NParks to keep the island as rustic and environmental as possible. It also means that you’re not going to find water fountains and toilets. Well, one toilet can be found at the East Entrance and it’s a zero energy, self-sufficient one. It is purposefully that way to give you a touch of nature in its rawest, truest form. One that is hard to find in urban Singapore. So what should you do if there’s going to be a run that would be providing the hydration points and toilet and baggage deposit amenities? You register for it!
#2 Punggol Waterway Point Shopping
Photo Credit: Alicesg Blog
Those who make a trip down to Punggol can now enjoy this one-of-a-kind shopping mall. Waterway Point Shopping has an open communal area, which overlooks the Punggol Waterway – a beautiful place for cyclists, runners and families looking for a weekend stroll. Split into East and West wings, the mall is set to be ready by the second quarter of 2016 and most of the shops are already open for business! There are already a buffet of cuisines available at Waterway Point Shopping (including refreshing beverages such as 100% coconut water). With the availability of outdoor spaces and indoor shopping areas, its really the perfect place if you’re the kind to bask in the comfort of the air-conditioned indoors during dinner and take a stroll in the open after meal.
#3 Punggol Waterway Park
Photo Credit: Flickr
It’s Punggol’s version of Wild Wild Wet! With its water cannons and geysers shooting water jets from the ground, parents can rest assured that their kids are going to have an amazing time there. Plus point is that this is all free! For the more adventurous ones, you can make a loop through Watersports Promenade. The length of this river would take you to the Kelong Bridge. Inspired by olden times offshore fishing platforms on stilts, this place would give you a look back at Singapore’s heritage. You also get to visit the Malay-style lookout point and an old, preserved bus stop.
#4 The Haw Par brothers built their own villa here
Photo Credit: The Straits Times Online
Bonus part is that you can visit it! The villa was built by the Haw Par brothers – Aw Boon Haw and Aw Boon Par – who created the Tiger Balm ointment, called for an open tender to build the villa in 1937. This 600 sq m building is the only known villa remaining of the Aw family. It was left in a state of disrepair after WWII and now stands structurally unsound. Visitors are not allowed to visit this villa alone but guided tours by NParks are available.
Sounds tempting? Join the TPS Race on 1st May 2016 and explore it yourself!
Race at a glance:
Venue: Punggol Waterway / Coney Island
Date: 1st May 2016
Flag-off: 7:30 am
Categories: 10 km, 5 km, 2.5 km
Whenever I see friends taking part in Triathlons or IronMans, I can’t help but admire their courage and fitness levels to be able to partake in such rigorous activities. However as I can barely swim, I know such races are beyond me. Thus when I came to know of something call Duathlon that does not require swimming, I just knew I had to give it a shot. After emailing them to clarify some issues like the fact that I do not have a bicycle and getting almost immediate responses, I duly registered for the Duathlon, Sprint Category which consists of a 3km run followed by a 20km ride before ending with another 3km run.
Various category
Racepack collection was on 15 March, which was a Tuesday. Kinda odd that a REPC was scheduled on a working day when such events are usually held over weekends. Perhaps because it was a working day, collection was a breeze. The e-guide to the race, which was emailed to us at least twice, was also on display at the collection site. This was a great help especially to first timers like me.
As I was in Wave 6, due for wave off at 0645hrs, I arrived around 0530hrs, as advised by the organisers. I collected my rented bike from S-Lite which includes a helmet without much fuss.
My rented bike with helmet hanging by the side
Went to check in my bike at the transition area and was lost for a moment. There were rows of bike stands with numbers and alphabets but there were no signs explaining what they meant. Took me a while to figure out the numbers are our BIB numbers while the alphabets are for ease of locating our bikes (I guess) during the change over later.
My bike at my designated lot in the transition area
Took a walk around the event site and saw a tent from Cannasia which offers simple checks and maintenance for our bikes. Think this is pretty nice though I am not sure if this is standard for all bike related events.
Right on cue at 0601hrs, Wave 1 which was for the Elite Women, commenced their race.. Before the wave offs, we were informed the ride would only be 19km instead of the published 20km. We were also again briefed on our route sequence and the emphasis was on 3 loops on bike which we have to remember on our own. Subsequent waves were waved off right on time with no delay at all. Come 0645hrs, I was waved off too.
Awaiting my own wave off
The first 3km run was pretty straightforward. Once I was back at the event area, I ran towards the transition, don my helmet, pushed my bike to the ‘Mount Here’ area and off I went. Though I cycle occasionally, I have never actually raced in them. After barely 2km, I can feel my quads starting to ache. Yes, just 2km in I was already suffering. But can’t give up can I? So I just pushed on. After a while though my quads are still aching, I started to enjoy the ride amid the shouts of “To your right!” when fellow racers were overtaking. Scenes from the movie “To the Fore” started to flood my mind and I remembered the male lead was told to maintain a speed of 80km/h in a particular race. So I took a glance on my watch to know my speed and to my shock (or maybe I should not be), I was only hitting 24km/h. That’s the difference between a real racer and a casual biker.
Once I completed my 3 loops, I entered the transition area to park my bike. Found it amusing that when I got off, I could barely walk, much less run. It was only after a short slow run later that I managed to perform something more resemblance of a run. When I saw the finishing line, I was pleasantly surprised they were actually putting the finishing line ribbon up for every runner! Thus, for the first time in my life, I ran through a finishing line ribbon. Really hope there is a photo taken for that moment.
Another runner running through the finishing line ribbon
Once past that, a volunteer gave me my medal by looping it around my neck akin to medal presentation. A nice gesture in my opinion. My timing chip was also removed for me before I exited the finishing area.
“Medal presentation”
“My Finisher Medal”
Pure Sports Nutrition drinks were served alongside water. Noticed that race results can be printed out immediately and I did just that. Collected my bike, joined the queue to take photo with it at the Meta Sprint Series backdrop, retuned my bike to S-Lite, and that’s it. My first Duathlon ended.
This aint fast, but this is my result
One for the camera
Overall I would say the event ran smoothly without a hitch, at least for me. Those without bikes like me collected their bikes in no time. Bag deposit was fast in depositing and collecting. Hydration was aplenty though we were supposed to bring our own hydration during the bike phase. Runs started on time, finishing point well managed. Am was real surprised so many kids took part in the run as well and seeing them running/biking happily somehow light up my day as well. So those runners with kids, do consider the next edition of this for your little ones. Think they will enjoy the experience.
Disclaimer: I was fortunate to have my race slot sponsored by SPH Magazines (and many thanks to JustRunLah! for liasing). In return, here’s a review of the race experience! Enjoy 🙂 If it gets too unexciting, do look out for the font in italics which I feel are probably fundamental aspects of a race.
Race Pack Collection Race Entry Pack Collection (REPC) was held on the 4-6 March 2016, from 11am-7pm daily. I dropped by on a Saturday afternoon. No queues at that time, in fact, REPC was rather quiet. Slightly disappointingly, there were no sponsors’ booths to browse (compared to just a week ago, during the REPC for the Green Corridor Run 2016).
The Race Precinct
I do love races in which access by public transport is possible and thankfully, this was one of them. The Race Village was held at Kallang Practice Track. With flag-off to begin from 7.30am onwards, this meant that I could access the venue in time via MRT 🙂
There were minimal queues for the portable restrooms (and since the race venue was Kallang Practice Track, there were proper restrooms available as well, possibly distributing the participant load), though baggage deposit took a little longer (about 10mins – I started queueing at 6.45am).
Just after 7.00am, the race pen opened. I had queued up about 5-6m from the front – which I thought would get me into the first wave. Much to my surprise, only a few handfuls of runners (maybe around 40) were let through, after which a division was made to separate subsequent runners into the next wave. I didn’t make it into the second wave either, but thankfully got into the third wave. Later waves equated to potentially longer queues at the obstacles and quite certainly more sun exposure!:O I noted some of the potential podium finishers (Gurkhas) did not make it into the first wave. However, with some negotiation and explanation, I’m glad race officials allowed them to join the first wave.
The Race
The first wave was flagged off promptly at 7.30am, thereafter the second wave shifted into position and were then flagged off as the clock hit 0:03:00. As I was in the third wave, I was flagged off as the clock struck 0:06:00.
Here we go. Credit to Prischew.com.
The race route was a rather complicated one, quite suited for an Urbanathlon I suppose. It would take participants around the National Stadium, before progressing along Tanjong Rhu, then up the Benjamin Sheares bridge via some flights of stairs. Thereafter, it continues around Marina Bay Sands, Esplanade and the Singapore Flyer, before proceeding towards Nicoll Highway. That’s not the end yet, but just in case you’re like me and can’t quite visualise my explanation, it’s probably best explained with the route map below.
Hope this makes things clearer! Credit to MHU’s Race Guide.
Spanning a total race distance of 14km, it would take participants through 9 obstacles. Here they are! As I’ve figured, a picture paints a thousand words.
There you go 🙂 Credit to MHU’s Race Guide.
For complete coverage of all the obstacles (in essence, my entire race journey), you may view my personal blog here. Instead, I shall attempt an analysis of a few obstacles, particularly those I suspect posed more challenges (or anything else of interest to me). Before that however, I would just like to mention there were adequate hydration stations (5 well-distributed stations serving both plain water and isotonic hydration) and distance markers were placed every 1km (:
Obstacle 1: Barrier Breakers. Though participants ought to be fresh this early into the race, I noted that some participants had a little more trouble negotiating the 3rd wall (the steepest of them all), particularly those who aren’t vertically inclined (admittedly I’m not that tall myself), who may lack upper body strength or who have awfully slippery shoes. Nonetheless, there were many kind souls around to provide assistance 🙂
Obstacle 5: Lift ‘N’ Load. The only reason why I mention this is because though stated in the race guide that the sand bags weigh 20kg, I’m certain that was drastically inaccurate (completely filled jerry cans also weigh 20kg – and I know there’s a big difference). Thankfully, the difference was that they were lighter than the stated weight, making this less challenging than anticipated.
Obstacle 8: Metcon Madness. This is the crossfit station that was previously publicised and trust me, it’s challenging to perform the tasks this late into the race. The first two stations of this obstacle are body-weight related (box jumps, lunge jumps); however the next three involve lifting fixed weights. For those who are as light as a feather, they’re lifting a decent proportion of their body weight. The number of reps adds to the burning sensation
Final Obstacle. Strangely MHU doesn’t seem to have named this obstacle. I’d have suggested something like “The Finale” or “The Plunge” instead of “Final Obstacle” (as written in the race guide). I found this really enjoyable! I was on the verge of a calve cramps while climbing the netting while upside down, but the refreshing plunge into the inflated pool of water was a brilliant reward. Probably as long as you aren’t taking the plunge after a thousand have already done so (do they change the water?).
Hanging on. Credit to MHU’s Final Obstacle Video.Strava Data available here 🙂
Post-Race
There were numerous race activities participants could engage in after completing the race and collecting their Finisher’s Medal and Finisher’s Tee. Drinks and snacks were available, along with sponsors booths (Adidas, TigerAir, Scoot) and even a Lab Series Shower Area (not to mention one could shower in the Kallang Practice Track changing rooms as well). Compared to some races where there are limited activities to engage in after one’s had a gruelling race, the Men’s Health Urbanathlon 2016 certainly had little lacking.
The Race Village. Credit to MHU’s Race Guide.
With that, I conclude my review. Hope it was informative and engaging. Feel free to comment if you’d like anything else covered (bearing in mind I try my best to write a holistic, objective review here). You may also check out my personal blog here 🙂
Between the cheapest and the most useful, it’s always a constant struggle. Singaporeans love to find something that is the most value for money. But what is the most value? This is good but can it be cheaper? Or you think, what does everyone else say about this brand?
We suffer through reviews, endless walking in and out of shops, and the heartache of having settled for something less than perfect. Thankfully for us, there are local versions of businesses that set out to make our lives better.
If you haven’t heard of these sites, you’re seriously missing out. They’ve up to 70% discount of an assortment of items, including getaway trips. You can search for what you want based on category or location. So if you’re looking for a gym discount, you can source for one closer to home.
Honestly friends, if you know any other convenient fixes, leave them in the comments below! Let’s face it, we Singaporeans would love to know.
East Coast Park has always been the number 1 place to go to for a run or a relaxing weekend hangout with family and friends. But in a few years’ time, the park may lose its title as Singaporeans’ favourite park to the new Jurong Lake Gardens.
Set to fully complete in 2020, Jurong Lake Gardens is envisioned to be Singapore’s first national gardens in the heartlands, a people’s garden for leisure and recreation, and a model for sustainability in green development.
The first national gardens in the heartlands
The Jurong Lake Gardens, about the size of 144 football fields, will comprise three parts: Jurong Lake Gardens West, Central and East. The west side is currently Jurong Lake Park, while the central area will consist of the Chinese and Japanese Gardens. The east side will house the new Science Centre.
The park intends to integrate with the whole of Jurong Lake District, incorporating ideas for green roofs and landscape terraces. The development of Jurong Lake Gardens will also complement Jurong Gateway, the commercial hub of the Jurong Lake District. It will serve as a green space for the business community to network and as a test-bed for green products.
Bringing people close to nature
Jurong Lake Gardens West will be developed to retain the tranquillity of the area, and enable visitors to enjoy nature, greenery and lakeside views.
Visitors can stroll along a boardwalk that brings them close to nature and observe birds feeding at the water’s edge. | Artist’s Impression: NParks
“There was a very a strong preference to retain the natural ambience and what NParks is going to do is to have a lot more nature compared to what we already have today,” said Deputy Prime Minister Tharman Shanmugaratnam. “(There will be) a lot more trees, a lot more water coming into the land.”
In fact, National Parks Board (NParks) had received many suggestions to plant flowering trees in Jurong Lake Gardens. These trees usually flower in February, March, August and September. One such flower is the Pink Mempat, a tropical variant of the cherry blossom.
Pink Mempat | Photo credits: gov.sg
Incorporating Spaces For Play
Artist’s Impression: NParks
While families can look forward to more water play areas, there will also be lawns to cater for community and recreational activities. Water sports lovers can also expect new community lifestyle and water sports facility.
“Common suggestions included preserving the tranquility of the area, retaining existing nature and biodiversity hotspots, provision of ample basic amenities, accessibility for elderly and the handicapped, affordable food and beverage options, and careful traffic planning to mitigate potential road congestion.”
Spartan Singapore is back to challenge Singaporeans physically and mentally. Racers would be pushed to their limits. With 20kg concrete balls and an iconic fire jump to finish, our racers are going to come out muddy, sore and proud. In this second instalment, Spartan Singapore would be having both Spartan Sprint (5+ km and 20+ obstacles) and Spartan Super (13+km run and 30+ obstacles).
This May’s more challenging Spartan Super is super loaded with 30 obstacles, some never before seen on Singapore’s soil. Finishers of November 2015’s Spartan Sprint can gun for the Spartan Super, bringing you one step closer towards the much coveted Spartan Trifecta. To get you (and your mind) ready for the Spartan Super coming this May, we’ve put together the 5 Spartan Obstacles new to the local Spartans (and Spartans-to-be)!
Stairways to Sparta
Photo credit: runmomrunhappy.com
This obstacle is designed to get you up the wall, over the ladder and down to the other side. Different from your regular wall climbs, racers need to scale 15″ in total. Otherwise, it’s going to be 30 burpees for you.
Log Hop
Photo Credit: Mediacorp Pte Ltd
Your ultimate test of balance, coordination and agility. Racers are expected to get from one log to another, as quickly as possible, without ending up on the ground (flat-faced or not). Note to our Sprint challengers, this would be one of your obstacles as well.
Tyrolean Traverse
Photo Credit: Mediacorp Pte Ltd
We heard about rope climbing, but in this challenge, you crawl horizontally across a sand pit. On a rope. Imagine the ground to be infested with crocodiles, you have to use your balance, strength and determination to get to the end of the rope and ring a bell. Failure to ring the bell or if your feet touches the water, it’s 30 burpees for you.
Monkey Bar
Photo Credit: Mediacorp Pte Ltd
Organised in a grid-like structure, you’d need to swing from bar to bar and get across to the other side. Apart from arm strength, you’d require the help of your lats and pecs. If the swinging monkey slips up, you land yourself with 30 burpees.
Vertical Cargo
Photo Credit: Mediacorp Pte Ltd
The organisers have a wide cargo net hung across a heavy-weighted bar. You need to climb up and over to get through this station. It’s going to call for total body power and some coordination.
Like we mentioned before, SPARTAN IS A WAY OF LIFE.
Spartans are resilient, passionate and tough. Spartans move with stride, pull themselves through (quite literally) and yes, Spartans burpee. We would be celebrating the next class of Spartan heros coming 7th May. Would you be one of them?
$25 OFF Spartan Sprint Singapore 2016
We are happy to provide all JustRunLah! subscribers with a discount of $25.00 (U.P. $108.00 / Discounted: $83.00)! Use promo code: JRLM2016 during check-out to claim the special price.
$20 OFF Spartan Super Singapore 2016
Spartan Super runners, you are not excluded! Enjoy $20.00 OFF – Use promo code: JRLMSP2016 during check-out to enjoy the discount.
We all struggle with it. Just caught a cold, had an ankle sprain or simply had a busy work season, and you feel like you’re way behind on your training. But there’s no reason to start panicking just yet. Let’s do a rundown of what it means to lose fitness and when it should become a concern.
Why detraining happens
‘Use it or lose it’ is a common catchphrase that perfectly encapsulates this point. If you stop those regular runs and weightlifting, you’d eventually lose your aerobic capacity and strength gains when you stop working them. That’s the principle of training reversibility. Sometimes, it might even occur at a shorter duration than it took for you to gain it.
When detraining happens
Your VO2 max – which is the maximum amount of oxygen your body can effectively transport and use, starts to decline after 10 days of detraining. The most dramatic reduction in fitness is within the 10 to 28 days window of inactivity. That would take you about 2 to 8 weeks of training to get back to pre-detraining fitness levels. Learn how to get back on track safely! For the initial 7 to 10 days of no training, you’d lose from muscle endurance and coordination, but the decline is not significant. You can bounce back in no time. (Source)
How to prevent detraining
Photo Credit: Rebalance Life
We’re not saying that taking a break from running is utterly uncalled for. We’re all for taking breaks, cross-training and listening to what your body needs (even elites go back to basics). And if you happen to need a break from running, there are always great alternatives you can go for.
#1 Go at slower speeds and shorter distances but maintain the frequency of training
#2 Maintain your intensity but reduce the frequency
#3 Use the elliptical trainer or do Aqua running instead
Active recovery (Pilates is an example) are for any of us who want to maintain our fitness levels during downtime. After all, running is a lifestyle. Take care of yourself and focus on the going further for longer instead of going faster for tomorrow.
