The Mid-Autumn Festival is here and this is the time when we feast on yummy mooncakes. While we enjoy the sweet treats with our friends, families, and colleagues, how we do know when we are overeating? We have heard of how sinful mooncakes can be, but do we know how much to run them off? Here is a simple guide on the amount of calories in each mooncake and how much you have to run to burn those calories!
How do you enjoy your mooncakes without guilt? Just run lah!
It’s the one that you’d wear to death and try to source for an exact same pair to replace the old ones. Wearing this pair makes you feel like your muscles are never going to tire. My first pair of running shoes ever was from the ASICS Gel-Nimbus series and I was completely sold. I’ve tried those fancy, lightweight Nike ones and UA models that let you “feel the ground,” but they were never as comfortable and well-cushioned as the ASICS ones. So now, I swear by ASICS shoes and only run in them.
One that you registered and paid for; one that is organised with race pack collection and after-race carnival. In those runs, you feel the adrenaline of fellow runners rubbing shoulders with yours. Your surroundings become a collection of cheers from overeager (or sometimes half-hearted) volunteers, the rapid shuffling of feet as people pushed forward in waves, and the pounding of blood against your temple. The best ones I’ve had quite typically include the ECP route, where there’s the smell of seawater and a slight salty taste.
It’d make you swell with pride because you have earned it with your sweat and crying muscles. You had the courage to sign up for an official race (whether you had a proper training plan or not), the conviction to arrive at the start point in the wee hours and the tenacity to run (or walk) all the way to the finish line. Finishing a run is a prime example of earning your own reward.
You’ve reached a turning point, in which you decide that you’ve outgrown 5km and are ready for a longer distance run. Of almost twice the distance?! But still, you feel that you could just pick up the distance of your training runs and you’re good to go. This is a significant progressive step as a runner.
Everyone raves about it! And it’s The Run of the Year. At least that was how I felt when I did mine in 2012. Besides, it is my favorite race to this day for numerous reasons. For starters, the route was interesting and well-organised. The good 10km is within USS itself! No narrow crossings or intensely boring pathways, those with trees flanking the sides.
Mine was a harrowing yet transformational experience. It was the first time I experienced a searing pain from just putting one foot ahead of the other. From smugly running the first 21km or so to barely making it through the last few kilometres, you’d appreciate having a strong heart and legs more, and learn the importance of taking care of yourself.
I did mine with Sundown Marathon back in 2013 and I ran till sunrise. It weighs down on your constitution a great deal – you’re going against your biological system and forcing your body to work instead of rest, and that itself can severely wear out your energy stores. Unlike any other run, it takes training to have a decent run and even more training to finish strong.
It can be a surreal experience because before that you probably hardly meet people with the same voracious appetite for running and races. Now, you meet people who discuss about clocking 100km per week, investing in yet another Garmin watch and brainstorming new routes to explore together. I can go on about how running is addictive because it is unbelievably helpful in clearing my head. Talk about having similar interests.
Mine never amounted to anything serious; it was more an aggregation of numerous overworking and minor sprains and knee pains. Still, it should be taken seriously. A strong pair of legs can carry you everywhere – up the stairs at work, while doing household chores and running errands before the New Year. Waiting for a serious injury that would impair you is the worse time to start taking care of yourself.
That’s an ongoing challenge and it keeps you excited about running, but the first time it happens, you validate yourself and your ability to achieve what you work hard for.
Hope this serves as a proper hello from me to the JRL readers!
ST Run in the Hub 2015 concluded last Sunday at the Singapore Sports Hub. I did the 10km, rather bravely, considering I haven’t done serious running for a good few months. Not taking into the account the treadmill sessions at the gym.
Still, here’s a quick review of the entire race experience.
Race Pack Collection (Rating: 7/10)
It was pretty hassle free. There were two distinct lines for 5/10km and 18.5km race pack collections. Waiting time was roughly 15-20 mins on a Friday morning, right at 10.30am. The confusion only came with the Spectator wrist tag and goodie bag. People were unsure whether the goodie bag came with the wrist tag or the bag needed to be separately purchased.
Race Day (Rating: 8/10)
Leading up to the race, the haze was threatening but ST Run did a really good job keeping their runners up to date on the situation. One notice came Saturday evening and another came in the early AM just before the race.
I took my own transport and parking was extremely convenient – near Kallang Leisure Park. There were plenty of lots available at the open carpark. The starting point, however, was tucked deeper in and slightly difficult to find. Not much signs were plastered around either.
Race Route (Rating: 8/10)
(Credit: The Straits Times Run at the Hub Official Website)
It was lovely! We ran through Nicoll Highway, Marina Barrage, around residential areas, along the outsides of Marina Golf Club and took a turn back to the Sports Hub. There was a good variety of sceneries. There were a few narrow pathways though, which is a common problem when using the Nicoll Highway-Marina Barrage route. The finishing point was a slight letdown because the carnival didn’t seem particularly happening (there was just a really long queue at the Panasonic booth and the cheerleading performances seem to start pretty late, nearing the last few groups of 5km runners) and the entrance to Sports Hub resembled an underpass.
I hardly ever pay attention to the carnival booths because of the gimmicky vibe they tend to emanate. Some runs have massage booths, or booths with towels and muscle soothing gel; those would be way more beneficial. It would be great to hear your thoughts on this!
Overall rating: 8/10
The Straits Times, Singapore’s leading newspaper and media, had its beginnings 170 years ago in 1845. To commemorate this special anniversary, a new race category of 18.45km is introduced this year in addition to the 10km competitive and 5km fun run. This interesting category is most popular among runners and comes with an exclusive 1845 finisher t-shirt! Due to overwhelming popularity, I was unable to get any slot for 18.45km category and went on to sign up for 10km anyway and was glad that the haze condition did not affect today’s race at all!
Upon entering the 100plus promenade tracks at around 5:50am, I was directed towards gate 15 along with other participants towards the starting pen and baggage deposit area. After going down multiple escalators, we finally arrived at the spacious carpark which was converted into a temporary baggage area, with rows of barricades and volunteers. The entire process was fast, efficient and all the walking became a pre-race warm-up for me as I made my way to the starting pen.
The scheduled flag-off time is 6:30am for 10km and it was already 80% full by the time I got there around 6:05am. Perhaps it’s my first time taking part in such a huge-scale race event, I was rather overwhelmed by the amount of people and energy at the starting pen! After some warming-up exercises and countdown, off we go!
Thanks to the clear, haze-free weather, I was able to run without worries and the musical performances at multiple zones throughout entire route really made the run much more entertaining and fun! Oldies and classics from Beatles, Elvis Presley and more were played and my favourite has got to be the performing group near the Marina Barrage! This was an unexpected surprise and I hope to more of such elements in future races!
Clear distance markers were spotted, hydration stations were sufficient and there were many volunteers to cheer us on. The only issue I encountered were slight bottlenecks at certain points in the race, especially the last 3km, which were unavoidable given the large number of participants. It would be great if participants keep to one lane if they decided to stop running and allow fellow runners to pass. I was lucky to have a runner in front of me who was exclaiming, “Walkers on the left! Runners on the right!” during our last 2km towards the Sports Hub.
The last 1km was what I had been anticipating for and the reason that kept me going – to land my footsteps on the legendary tracks of the National Stadium. Such opportunities are rare and the exuberant feeling when I ran into the stadium and onto the tracks made me feel like a champ! I guess everyone else felt that way too!
Still awed by the humongous and spacious stadium, I simply sat and admired the surroundings, took some photos and was glad to be part of this historic race! There were many lucky draw and contests happening around the carnival area with exciting prizes to be won. Unfortunately I did not leave the Sports Hub in a Land Rover…better luck next time!
The organising committee of the ST Run at The Hub 2015 deserves double thumbs up for their consistent efficiency in race event logistics and management from pre-race to race day. More importantly, they handled the haze situation well, with multiple SMS notifications before race day. The entire race felt like a journey through memory lane, where iconic new and old landmarks of Singapore stand tall and proud along with music and images of the past. I am quite sure everyone had a good time today and congratulations to all finishers, lucky draw winners and race winners!
As always, the reviews I write here attempt to provide an objective recount of a participant’s experience, while my personal blog is also available to browse here. For now, do look out for the font in italics that are aspects of a race which I deem important to participants 🙂
Collection was held at World of Outdoors (Plaza Singapura) over the weekend on 12-13 September 2015 from 11.30am-7.30pm. This was a small race – from my estimate, attracting closer to 300 participants – hence the venue was sufficient (and convenient!) to accommodate the volume of participants.
To be honest, the only reason why I decided to register for this race was the price. The registration fee initially put me off despite the attractive possibility of running around Fort Canning Park, a fresh route for me. However, priced between $33-$37 (Early Bird) or $38-$42 (Normal) for the competitive categories (variable prices depending on whether one selected the Individual, Team of 2 or Team of 4 category), it was too pricey in my opinion.
Having said that, there was a remarkable 50% discount for the first 50 participants who registered on our Nation’s birthday. My interpretation of that is that the sign-up rate was lower than intended – hence this offer. Nonetheless, I I welcomed the offer and purchased my Individual Men’s Open race slot at $21.
With my category’s reporting time at 7.15am, I was able to catch the MRT while arriving with sufficient time to spare. Much more, in fact (more on this later). The race precinct was conveniently located at the Lee Kong Chian School of Business, which was a short walk from Bras Basah MRT or City Hall MRT. Baggage deposit only commenced at 7.00am and this may have taken awhile due to the limited counters available. Restrooms were available at the building. It is noteworthy that the starting point was actually a walk away – participants were to be briefed here before proceeding over to the start.
The race briefing started late. It was only around 7.30am that a briefing was conducted, in spite of a 7.15am reporting time. Thereafter, runners were organised into waves (I heard waves of 20 – but my wave only had about 8 runners?) before being led off to the start point.
Being in the first wave, we were flagged off at 7.40am (factoring in the time walking to the start and subsequently receiving a short brief on the route). The race was conducted in a “Nett Time” fashion, whereby rankings were based on a participant’s Nett time (due to the wave starts) instead of Gun Time, unlike almost all other races. This was probably to accommodate the narrow route which could be hazardous. Consequently, this meant having fewer participants to run alongside though personally, I would have enjoyed more company.
The race route took us all around Fort Canning, with its notable challenges being the ascents and descents, in addition to some sharp turns and even a series of intermittent steps which was a potential hazard. The race consisted of 3 rounds of the approximately 1.6km. There was a single hydration station serving both Gatorade and water, though since participants were running in loops, participants would pass it thrice. There weren’t distance markers, though with each round supposedly being a mile (supposedly), one could probably make estimations.
Due to the various wave starts, I began my second round just as another wave was beginning. As a result of the narrow route, there was a degree of congestion despite the small waves. Nonetheless, runners strung out before long. With runners of different waves distributed across the entire route, it prevented any overwhelming congestion. However, this came at the expense of having runners of similar calibre to compete with.
Participants (or supporters) could linger near the finish to wait for other runners. One of the benefits of a race in loops was how a supporter could cheer on runners without having to move an inch. However, runners wishing to collect one’s entitlements had to return to the LKC School of Business.
Upon returning, a Finisher’s Medal was handed out. There was also a supply of snacks and drinks (lots of unchilled Gatorade and water) available in a “buffet” style, whereby participants could freely take from the bountiful supply. In addition, there was a live performance going on, a FitBit booth, a photobooth, an ice-cream cart and a popcorn machine. Or rather, those managed to catch my attention. Oh not forgetting, lucky draws for FitBit merchandise.
Last but not least, I would like to commend the organisers for the swift release of Race Results – provided just hours after the event! With that, I conclude my review of this race!:) Feel free to check out my personal experience of this race here.
Do you have the abilities of a “thinking runner”? Do you want to inject some fun while doing your daily or weekly runs? Look no further! For the third year running, Ubin Wayfinder is back on 1 November 2015! With about 600 participants expected this year, it will be Singapore’s largest orienteering race among the Wayfinder series.
Join me this year as we explore Pulau Ubin in a unique and interesting way! Participants will have the opportunity to test out their map reading skills, navigation skills and endurance level! 4 categories of the race are available for you to choose from:
If you are joining this for the first time, you are encouraged to grab along one or more friends to take part in the duo or explorer category respectively.
What’s more, all JRL readers will get to enjoy 10% off by entering the promo code UBINRUNLAH during checkout! Registration ends on 11 October 2015. For more information, do check out their official website here.
Age is not a limit when it comes to running. Ultra marathoner and super mom, Jenny Huang, has been an inspiration and role model for many female runners and mothers with her excellent running achievements. In this interview, Jenny shares with us her running journey and tips to being a super fit and youthful woman!
JustRunLah!: How will you introduce yourself to Singapore running community?
Jenny: I am a proud mama to my 2 minions, passionate long distance runner, expert physiotherapist.
JRL: When did you first pick up running (what age) and what inspired you to do so?
Jenny: I started at age 35 as a stress reliever when my youngest started preschool (had that extra window of time for myself).
JRL: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?
Jenny: Knowing that fitness is a way of life (not an option but a life-long habit). Runners usually are laid back and want to be able to run whenever they want as it only takes: a pair of shoes, a running outfit and the abilty to get lost and come back home!
JRL: What would you consider to be your biggest running achievement so far?
Jenny: 2013 Sundown 100km Marathon winner, 2014 Great Eastern (Closed Category) 21 km winner
JRL: How has Compressport products assist in your training/achievements?
Jenny: I love the Compressport sleeves and compression socks as they help me recover after a race or training day. They help with circulation and allow my muscles to recover faster.
JRL: What are your future goals?
Jenny: To keep running. Simple. Just run until I am the oldest running gal in Singapore.
JRL: One reason why runners should join Compressports Rail Corridor Run 2016?
Jenny: To enjoy the experience and see parts of Singapore that one usually does not see; to also know that this landmark is part of Malaysian/Singapore history.
JRL: What advice would you give to all participants at Compressport Rail Corridor Run 2016?
Jenny: Hydrate hydrate hydrate.
JRL: What is your mantra for when the going gets tough in a race?
Jenny: “I feel strong. Pain is part of pushing the body to its limits. ”
JRL: Finish this sentence: Running is…
Jenny: Euphoric.
With the PSI levels fluctuating high and low for the past month, it does not seem like the haze will be clearing away from Singapore anytime soon. We recommend all fellow runners to stay indoors with your loved ones when the PSI level is high. Here are some suggestions for what you can do at home this weekend:
Embarking on upcoming overseas races that you have been training hard for the past few months? Are you thinking of planning for the trip on your own? If so, you have to start preparing in advance for your flight bookings, transportation, accommodation as well as race administration. However, is that really the best option when you can hire a travel agent who understands your athletic needs while helping to make your dream race experience come true?
Nowadays, most people like to plan their own itinerary for their overseas trip to save costs in order to enjoy more freedom in the choice of their activities. However, runners have daily work commitments to attend to, resulting in a lack of time to conduct our own research on the race venue and plan a comprehensive itinerary for a trip. As such, paying a little extra for a travel agent who is experienced and specialised in completing those ‘chores’ can be a value-for-money decision.
It is always better to have your own trip planned and prepared beforehand so that you can concentrate fully on your race.The last thing any participant would want on race day is to jeopardize their race entry as a result of getting to the wrong venue, missing the flag-off time or any other unpredictable problems.
However, while travel agents have plenty knowledge of various travel destinations, not all can understand the needs of a sports traveller. People who travel for races belong to a highly-specific market segment that has different needs from leisure travellers. Not only can sports travel agents assist these sports travellers in the registration of an overseas race, they also know the best accommodations located near the race venue and even nearby training facilities.
In addition, these special travel agents can tailor the itinerary to suit your travelling needs and race schedule. Experienced travel agent are also better equipped with the knowledge and skills necessary to deal with problems like cancelled flights, flight delays, and postponement of race. Therefore, employing their services will definitely help to reduce time and cost in situations like these.
Imagine that you have chosen to book a lower-priced tour package with a leisure tour travel agent instead of an experienced sports travel agent for the world-famous Berlin Marathon. Just before a week to race day, you found out that the hotel allocated to you is located at 78km from the flag-off venue, with no transport arrangements to the race start point on the actual day! As a result of the limited services and expertise of the leisure tour travel agent, you end up paying more, worrying more and face the possibility of making a wasted race trip.
Therefore, it is highly advisable for race travellers to take the safe bet and engage sports travel agents to get the best out of their trips! With a calm, focused and positive mind, don’t be surprised if your overseas race becomes your PB race!
Check out the following infographic and decide for your next travel trip on who to seek services from!
Sweat, exhaustion, thirst and hunger – don’t they all sound familiar especially after a workout session?
In Singapore, food options are ubiquitous and it comes as no surprise that many popular running routes cross path with various eateries. Along with the booming cafe industry and race events in Singapore, we have selected 3 cafe clusters that satisfy both of our favorite pastime – eating and running!
The 10km trail route of the Green Corridor extends from Bukit Timah Railway Station to Tanjong Pagar Railway Station where runners and visitors enjoy ca tranquil walk in a green passageway. Avid cafe hoppers will know that Tanjong Pagar was one of the major areas in Singapore where the cafe scene flourished – rows of coffee houses offering a place to chill, unwind and dine can be found near the Duxton hill neighbourhood. Air-conditioned environment with delicious, healthy food and bonus wifi services are a dream come true for exhausted runners. The cafe-concentrated area stretches from Tanjong Pagar to Outram Park and are accessible by both MRT and buses.
On the other side of the corridor where Bukit Timah Railway Station stands, it leads to Rifle Range Road and eventually to the Bukit Timah area. Besides being known for the extravagant and pricey housing estates, affordable food options at the hawker centres located along Bukit Timah offer local delights at pocket-friendly rates. In addition, dessert places are a plentiful around this area as well to satisfy your sweet tooth.
East Coast Park is currently the only location in Singapore where multi-sport events are held annually, for instance duathlon, aquathon and triathlon, in addition to road races. With flat and tree-shaded running pavements, sun, sea and sand, it is no wonder why ECP is one of the favorite workout locations among local sports enthusiasts.
People who run to eat or eat to run will know Changi Village and the gourmet-saturated areas near ECP. From fancy cafes, local hawker delights to unique menus, one can never run out of food choices for a well-deserved meal after sweating it all out! This cluster is highly recommended for runners who drive or cycle as MRT stations are located at some distance away from these main cafe clusters.
MacRitchie Reservoir is a haven for trail runners and water sports enthusiasts with challenging slopes, lush greenery along with steady currents and tranquil environment. With bus stops conveniently located right outside the reservoir that offer bus services to cafe clusters in Bishan and Upper Thomson, the only concern you will have is simply to decide what to eat!
Upper Thomson area is popular among foodies across all ages because of the mix of traditional and modern food options and environment. Choose from sinful foods like roti prata, ice cream, pastries to healthier ones like low-fat cuppas, salads, soya beancurd and wholesome brunches rich in protein and carbohydrates.
Bishan is another favorite and centralised spot to head to after MacRitchie because it has a neighbourhood mall, bus interchange and double MRT lines convenient for transiting to other places. If eating-out is not to your liking, why not grab your grocery bags and embark on a healthy-foods shopping trip to whip up your own dishes at home! Alternatively, you can travel to another major cafe cluster located in Braddell and Toa Payoh to enjoy a well-deserved meal!
Regardless of runners or non-runners, diet plays an important role in maintaining a healthy and hearty lifestyle. Choose your food options wisely and if you ever feel guilty for over-indulging on food, simply JustRunLah!
Coffee lovers, hover here for the best cappuccino machines reviewed.
Tired of running around your neighbourhood or on the “dreadmill”? Why not switch to a different running route to challenge yourself and make your workout more interesting? In this infographic, we share with you the 3 running routes every Singaporean must definitely try!
Quick Links:
Are you spoilt for choices when you have to choose a race to participate in? There have been over 4000 races from year 2006, and races are happening on every weekend over here in Singapore! With so many races, it may be a difficult choice for some to decide which ones to go for. Here, we have chosen 3 races that should not be missed:
(Participant figures are taken from races in year 2014.)
With a busy schedule as a doctor, this does not keep Derek Li from becoming one of the top marathoners and most well-known names among the running community in Singapore. Flight Centre Active Travel chats with Derek on his life as a “running doctor”.
FC Active Travel: Hi Derek! Thank you for agreeing to do this interview with Flight Centre Active Travel Singapore. The running community might know you as one of the top marathoners in Singapore, but what they might not realize is that you also work as a doctor! Tell us a little about how you fit training into your daily schedule, and the challenges you face as a “running doctor”.
Derek: A few years back when I was still working in the government hospitals, it was certainly harder to train, because working hours were erratic and my on-call days meant that I had to miss training at least 1-2 days a week. When I made the decision to leave the public sector, having a more predictable work schedule that allows for more consistent training was part of the reason.
I’m currently a family physician with a private GP group, so I have relatively fixed working hours, and that allows me to schedule my runs before and after my work. I also negotiated with my employer to allow me to work afternoons and evenings instead of the usual 8-5 fare, and that makes it easier for me to get in up to two training sessions as day. I currently work 12:30pm-9:30pm most days. Part of my contract involves working every Sunday, though, and that makes it a bit tedious, especially if I have an early Sunday morning race.
Normally I make sure my Sunday workouts are lighter so I am fresher for work; Sundays are my busiest work day. Another downside to my work hours is that I am seldom able to join group training sessions as those are often held on weekday evenings. As such, almost all my running is done alone. Every once in a while, both worlds do collide, and I get people who come to see me for sports/running-related ailments. While I am reasonably confident of managing the simple injuries, I am mindful that I am not formally trained as a sports medicine specialist, and so managing expectations can be a little tricky at times. I think one of the strangest encounters was when a patient told me he followed my Instagram feed at the end of the consultation.
FC Active Travel: We noticed that you are scheduled to race the Tokyo Marathon in Feb 2016! That is really exciting. What are your goals for that race and how are you preparing for them? Any reason why you picked Tokyo over the many other marathons on the calendar?
Derek: I generally enjoy the atmosphere of the major marathons. Perhaps I have been somewhat spoilt by the atmosphere of Boston when I ran there in the aftermath of the bombings. I had failed to get into the Tokyo marathon in both 2014 and 2015 by the general entry ballot and 2016 is the first time they have included a sort of semi-elite category for foreigners and I was fortunate enough to get a spot.
I am also keen to run Tokyo because it is historically a cold race in the 0-10deg Celsius range, and that suits me very well. The timing of Tokyo isn’t all that ideal, as I would prefer an April race, but there are actually pretty few cold races in April. I would probably start training in December for it, as I’m getting married in November, so that gives me about 12 weeks to get in shape, which is just about enough I think. I also plan on doing NYC in 2016 if I can, but that’s a slow course so all my PB eggs will hinge on Tokyo for next year.
FC Active Travel: Where did you set your personal best in the marathon and which race did you do it at? Tell us about that race experience and the factors that combined to produce that great performance.
Derek: I set my personal best at the 2014 Boston Marathon. That race will always be remembered as the year after the Boston Marathon bombings, and the year Meb won it and the race itself was extremely charged with emotion. I managed to get the BQ with a 2:47 at the 2013 Gold Coast Marathon in July, but before Boston in April 2014, I also did the 2013 SCMS in December and the 2014 Dubai marathon in January. That left me about three months to get ready for Boston. I admit I was a little rushed for time! Dubai was a sort of rebound race as the SCMS did not go well, and I signed up for Dubai on a whim and did 2:47 again off about 4 weeks training, and got a 7s PB there.
Training had gone reasonably well, though I picked up a left hamstring strain in January, that would eventually dog me for over a year, but I was feeling pretty damned invincible by the time race day rocked around. The Boston race itself was quite an experience. My family went up with me and we arrived a week early and stayed on a week after the race. The first couple of days were crazy cold and windy; I was wearing a raincoat to run and tucked my hands in the pockets during my taper runs. The Wednesday before race day, it was so windy in the finishing straight that I saw a bus rocking in the wind as it halted at a traffic junction. The race expo was huge, and took me nearly six hours to cover all the stalls. Fortunately it warmed up by race day, maybe even a bit too much as a got a horrible sun tan on my shoulders and my forehead where my headband had been.
My race was an exercise in patience. With a rolling course, it’s difficult to go by a set target pace, so I ran mostly by feel and kept my breathing easy all the way until the 34km mark when I had crested the last big hill on the course. The crowd was absolutely mental in some parts of the course and I found myself subconsciously running faster than warranted at some points and had to consciously slow down. Unfortunately, I totally missed the famous Wellesley girls along the course and never got any love from them. I had hit the halfway mark in 1:20ish so I knew then that my initial goal of 2:40 was out of the question as the second half at Boston is much harder and net uphill. After the last big hill, I got a little carried away and starting winding it up a little early and bombed down the hill with a 3:35 lap split. I paid for it later on as I started tying up from km 39 onwards and I just barely had enough juice left to make it look respectable in the last couple of hundred metres to the finish line.
All in all, I was very satisfied with my time, as I only had a +1:40ish differential between the first and second halves considering the differing difficulty. In my mind, I paced it almost perfectly, and I think it will take something special to beat that performance.
FC Active Travel: Has your medical background helped you plan your training schedule or nutritional needs in any way? Do you have any tips for factors that are sometimes overlooked (eg. Fueling for training needs, importance of iron, etc.)
Derek: In a way, yes, because we do learn some basic nutritional science in university, and I did do some exercise physiology modules during my pre-clinical studies. In terms of how it molds my training, well, I guess I understand why we need to train at different zones to develop different types of systems for example. For example, the bulk of our body’s sugar stores (glycogen) are not in our muscles, but in our liver, and the average person has about 300kCal of that in the liver (a little more if you are well trained) and hence there is a need to continually fuel yourself during a marathon which is done at essentially a fine line between fat-burning and sugar-burning intensities, and why a negative split strategy might work better than an even split or even positive split strategy. I tend to do my morning runs on an empty stomach (I do drink lots of water) to try to make my body more efficient at burning fats, and I think it does help with my long run fitness a little.
In terms of fueling, I recommend getting in regular meals every day. If you have erratic meal times, then there will be big swings in your body’s sugar levels, and the body responds by raising its stress hormones and that can affect your weight, and your ability to train.
Iron is an interesting topic. In medicine, we test for iron deficiency by testing blood iron levels, transferrin levels, and TIBC (total iron binding capacity). We never rely on Ferritin, because Ferritin levels fluctuate in response to inflammation (guess what? Exercise is pro-inflammatory). Transferrin is a protein in the blood that carries iron around and TIBC is the capacity for Transferrin to carry iron. Think of Transferrin as a bus. Each bus can carry e.g. 20 iron passengers. If your buses are full, TIBC will be low, so you are not iron-deficient. If your buses are near empty, then TIBC will be high and you need supplements. Simple right? Strangely, when you look at what elite athletes are testing and what they talk about when they want to supplement iron, they are always talking about Ferritin, and Ferritin only. Very strange. I can’t explain it.
Another issue is that athletes may not be iron-deficient at all, and it is believed that because athletes have a higher blood volume (which is an adaptive result of exercise called plasma expansion), this has a dilutional effect on the numbers and makes it appear as though you are iron-deficient but really aren’t. Here’s an example. If you have 1 litre of blood and 100 units of iron, your blood iron level is 100U/l. But if your blood volume increases 10%, You have 1.1litres of blood and still only 100 units of Iron, then your blood iron level becomes 100/1.1 = 90.9U/l, so it looks like your iron levels went down. Here’s something else. Iron only serves to build red blood cells. If your red blood cells aren’t low, would it even matter if your blood levels showed low iron? Iron on its own has no effect on energy levels or fitness. So if you are concerned about iron levels, the first thing you should ask is “am I anaemic?” If your red cell numbers are healthy, then there is no need to check your iron levels are all.
I don’t take any supplements on a regular basis by the way. I probably should take glucosamine but I have very poor compliance.
FC Active Travel: As an athlete facing the demands of working life in Singapore? What is your training philosophy like? How should athletes in Singapore adapt their training programmes to best achieve a good training-work balance?
Derek: I am a big fan of the Lydiard method. I sort of did it by accident when I trained for the 2013 Gold Coast marathon, doing 7 weeks of volume without speed work and a longest run of only 24km, and I responded very well to it. I’ve since refined it a little to include some speed work at the tail end of the training cycle but my philosophy is simple. Run far, run often, and don’t get into oxygen debt. Do this for long enough, and the fitness will come.
As for achieving a work-life balance, I think the first thing is to decide for yourself how important this is to you. Is your aim just exercising to stay healthy, or to complete a particular race distance, or do you want to be as close to your physical potential as possible. Once you have decided, then comes the tricky part: accepting that different goals require different levels of sacrifice. Exercising for health is the easiest. Medical evidence advocates 30mins of light exercise five times a week as an absolute minimum to maintain health. If you want to finish a particular race distance, then the requirements may be more than that.
Everyone has the same 24 hours to play with, and sometimes it is as simple as being very organized with your time to squeeze out that extra bit of time to get more training in. I know people who wake up at 4am and sleep by 8:30pm just so they can train and perform at a high level with an 8-5 job. Others use their easy runs to commute between home and work. Ultimately, you need to prioritize some things over others, and that may mean cutting back on social engagements, or passing on professional advancements, or even spending less time with family. The list is endless, but it should not only be seen as a sacrifice, because you are banking that time and effort towards a goal that you have already decided for yourself is important. Exercise isn’t easy, not even for Kenyans, and that’s part of what makes the end result more meaningful.
Personally, I have chosen a career path with less room for professional advancement (at least for now), and given myself the best possible opportunity to find my limits, and I am happy in the knowledge that I have made the best decision, and I am very grateful for my family’s support in that regard, for I know that fitness wanes at a much earlier age than intellect.
FC Active Travel: Any training groups that you are a part of? Any favorite runners to train with and why?
Derek: Due to my working hours, most of my runs are done alone. I don’t join any official training sessions with any group because I’m usually still at work when their workouts start. The only run I try to do with a group is the weekly long run. Generally, it is difficult to find a regular group to do long runs with because we have different target races, but I do most of my long runs with Andy Neo at the moment, and occasionally others will join in, if it suits their training plan, like Gen Lin, Devathas, Melvin Wong, Ramesh P. , Alvin Loh, etc. I enjoy doing long runs with Andy because he also follows the Lydiard approach to marathon prep and we are very similar fitness-wise so we have very similar target pace zones. It doesn’t hurt that he can really lock down a target pace too!
FC Active Travel: What is one race you have never done that you would like to do and why?
Derek: I would like to try an ultra distance race at some point that is not too technical. The Comrades marathon in South Africa for example. I think I could do well it that race because it is mostly on road. The Comrades is an A-to-B course and is run in alternating directions every year. It also has a significant net gradient in one direction, so there is an uphill record and a downhill record. I generally run well on extended downhills so that would be a good race try as a first Ultra. I was also quite keen to do a Sundown Marathon 100km in Singapore, but that has not been held since 2013, and I have no idea if it will ever come back. The all comers record for that distance in Singapore is around the 8-hour mark which I believe is possible with a bit of luck. I am not keen on technical races because I am absolutely horrible at trail running. I once nearly rolled my ankle doing a taper jog in Macritchie going at 6:00/km pace! I also have flat feet, which means that if I land on my forefoot a lot, which you invariably do on a technical descent, my arches will hurt like crazy.
FC Active Travel: Thank you for your time Derek! Best of luck in your upcoming races!
This railway station used to be owned by Keretapi Tanah Melayu (KTM), the main railway operator in Malaysia. Over the recent years, it has been converted into a conserved recreational building and serves as a crossing loop in Singapore.
In 1903, the Bukit Timah Railway Station opened on the dismantled Tank Road mainline. The station was rebuilt on the current Singapore–Johor Bahru KTM Intercity mainline in 1932. Eventually, the Jurong Line was shut down and became a crossing loop station in the late 1940s before the station closed down entirely.
This unique corridor is a green passageway stretching from Bukit Timah to Tanjong Pagar and connects many green spaces together along the way. The entire route distance is approximately 10km and boasts a variety of running surfaces including tarmac, grass, woodland trails. Challenging as it may sound, the adrenaline rush and exciting trail environment are what draws runners from all over Singapore and beyond to set foot on this green pathway.
Besides, the tranquil and scenic trail route has no traffic roads or junctions, which provides runners a safe, uninterrupted and peaceful run.
The Tanjong Pagar Railway Station was opened in 1932, a period in Singapore’s history where rail travel was regarded as a luxury and a hotel was built right above the railway station to offer tired travelers convenient and glamourous accommodation options.
As an icon of modern architecture with Neo-Classical and Art-Deco influences, the TPRS was announced in 2011 as a national monument in recognition of its architectural and social significance.
Be the first to experience a race from the historic Bukit Timah Railway Station via Singapore’s corridor to Tanjong Pagar Railway Station. Embark on a 5km or 10km heritage trail, a journey that guarantees one a race they will never forget.
Every race bib is a symbol of achievement, memory and glory and is unique to each race that a runner had participated in. Do you simply chuck them aside, store them in a folder or have interesting ways to collect these pieces of precious race memories?
With some creative juice, craft materials and effort, bib collectors around the world have come up with some wonderful ideas below!
Transform your room or house into your personal race-bib gallery by creating and framing bib collages or even hang them on clips! Visitors to your home will be awed by your achievements. In addition, these artpieces serve as a daily motivation for your running journey too!
Used race bibs are given a new life when you upcycle them – bib bags and bib coasters are just 2 of the many upcycled products that creative runners have come up with for a practical purpose, while safekeeping their accomplishments. These one-of-a-kind, customizable yet pragmatic products will definitely become a conversation-starter and attract attention when one carries it out and about!
Every race bib is a page in your running journey. As collectors flip their bib-folio page by page, race memories, lessons, adrenaline and reflections flood their minds and soul. Some runners even scribble their post-race reflections on the back of their bibs and file them into a diary to track their progress and thoughts.
Inspired to create one of your own? Snap a photo of it and share it with us on our Instagram @JustRunLah or Facebook Page!
The Urgent Run Singapore is back again this year on Saturday, 7 Nov 2015! Join in the 5km fun run at Angsana Green, East Coast Park and become an advocate for sanitation issues worldwide. With a strong and urgent message, the Urgent Run is held to commemorate the UN World Toilet Day, which falls on 19 Nov 2015.
Proper sanitation facilities in a country reflect the quality of life of its people. While Singaporeans enjoy easy access to clean water everyday, there are 1 in 3 people in the world that do not have a clean, safe toilet. The Urgent Run is celebrating 15 years of UN World Toilet Day this year and hopes to draw attention to the global sanitation crisis. All funds raised from the race will go to World Toilet Organisation (WTO)‘s crucial advocacy work for effective sanitation policies to ensure health, dignity and wellbeing for people all over the world.
The race will be held from 8am to 12pm, with an invigorating warm up session conducted by Fitness First to kick start the day. Following that, participants will get together to do The Big Squat before the race starts. Led by the WTO founder Jack Sim, The Big Squat symbolises solidarity with the 1 billion people who face the indignity of defecating in the open.
This year, participants get to explore their creativity and dress up for the optional sanitation-themed fancy dress competition, having fun while promoting the importance of sanitation. There will also be live performances at the carnival, a Instaprint booth and an exhibition on local and global sanitation issues.
To have access to clean water and basic sanitation facilities without any diseases or harmful bacteria is basic human rights. A lack of clean and safe toilets at schools leads to higher dropout among girls once they reach puberty. Diarrhoeal diseases – a direct consequence of poor sanitation – kill more children every year than AIDS, malaria and measles combined.
Urgent Run Singapore aims to engage local communities with toilet and sanitation conditions, and to join the global ‘movement’ to end the sanitation crisis worldwide. Let’s make an even bigger global ‘stink’ for sanitation in 2015!
