There are 50 mega numbers lined around the bay area. They moved the 50 to the Jubilee Bridge from its position at the
floating platform last week.
It has been raining hard for the past 3 days and the skies cleared on the morning of 9th August 2015. The day is the 50th Jubilee birthday of the miracle city state Singapore and SG Unfit Runners decided to pay a visit to Marina Bay, where all the action will be later during the evening. We celebrated the nation birthday using different ways. I decided to take photos around the Bay area while Big Boned Guy tried to trace the number “50” on his Nike run app. Fang Tai ran down Orchard Road (I don’t see how that’s symbolic but it is probably a girl thing) while Lazy Girl overslept and turned up for Breakfast-After-The-Run.
It’s 730am in the morning and there is already a crowd at the normally deserted Merlion Park
The Padang is on total lockdown and we have to resort to running on Esplanade Bridge to get to Marina Bay
Big Boned Guy tried to trace a “50” around the bay area.
Can you see it?
Security personnel patrols all around the Bay area.Our men in green turning up early preparing for a long day ahead. Kudos!
Visit SG Unfit Runners for more routes for absolutely unfit people. Don’t visit us if you are very fit and do ultramarathons without breaking a sweat! SG Unfit Runners is an award winner at the Singapore Blog Awards.
Runners come in all shapes and sizes, age and genders but there are just some things that we all share in common that make us part of the running community. Do you embody any of these 6 lifestyle habits and qualities of most runners?
1. “My watch is cooler than yours”
Image credit: The Telegraph
Runners are usually spotted with GPS running watches even when they are not running because it has so many functions that are useful for daily life activities as well – it can track calories, mileage, heartbeat, pace, generates useful analytical data and even works well with mobile apps. Sports watches used to be bulky and comes in limited styles. With collaborations between watch companies and fashion designers, these watches now embody style with substance and truly a signature accessory of most runners.
2. Christmas or Birthday gift? “Running gear please.”
Image credit: Gear patrol
Skip the ribbons, gift wrappers, luxury food or clothes – Running gears are always on the top 5 items of your wish-list. Practical, stylish and functional running gears are what motivates and makes you happy the most. Owning an entire wardrobe of running tights, armor and kicks would be your dream come true.
3. “It took me a 5km to reach here.”
Image credit: The Grindstone
As a runner, it is a ritual to time and log all your running duration and pace and sometimes, these timings conveniently become a measurement of time for your daily activities. Instead of telling your friends that “it would take me 1 hour to travel from this place to another”, you might end up saying “it would take me a 10km to travel there”!
4. “One more round? Let’s go.”
Image credit: Telegraph
Runners have stronger determination and endurance because of the nature of the sport. It trains them to be able to withstand long duration of lower body movement while mentally being alert for any obstacles in their way and keeping their physical actions coordinated with their breathing. So do not be surprised if your fellow runner friend is willing to accompany you for a run even after they have completed theirs!
5. “My tan lines are always at the ankles, shoulders and knees.”
Image credit: Tumblr
Due to our standard running attire, we often end up with tan lines above our socks, at our sleeves and shorts or tights, which somewhat form our runners’ identity. In Singapore’s all-year round tropical climate, it is not difficult to recognize these runner tan lines on people who love to run in the daytime. Do not be embarrassed of it because these lines are marks of your hard work, determination and motivation to be a great runner!
6. “I break records every day.”
Image credit: Celebrations.com
You may not be the world’s fastest runner or runner with the best stamina, but each time you train and learn, you get better and better, breaking personal records after records. Sometimes you fall, sometimes you succeed and it is through all these different stages of growth and development as a runner that you become a greater one.
JustRunLah! chatted with Hilda, the Champion Mummy who came in 3rd at recent 2XU Compression Run 2015 (21km). Get motivated by reading below.
1. JustRunLah!: How will you introduce yourself to Singapore running community?
Hilda Stoney: I was born and raised in Sydney Australia by my Chinese mother and Australian father. The Chinese call me ‘gwai mui’ (chinese for ‘white girl’ or ‘foreigner’) and talk behind my back in cantonese thinking that I don’t understand what they are saying but in reality Im having a good laugh inside. I speak and understand a pretty good level of cantonese (I think!) and can understand basic mandarin though I rely on my son to read and interpret everything else.
I am mother of two beautiful children (Ethan age 7 and Kaia age 4) and wife to very loving and supportive husband Darren. Together we enjoy travelling around the world and embracing different cultures. We appreciate arts, theatre, contemporary dance and ballet, classical music and competitive sport.
Around my family commitments I am a Runner and Triathlete. I am an absolute nutcase when it comes to training and exercise. I will get up as early as 4.30am in the morning just so i can fit a long workout in before the Singapore heat kicks in and my children wake up to get ready for school.
15/3/2015 The North East Compressport 21km Run. A terrible run I’d much rather forget. My body just didn’t feel ‘right’. A positive at-home pregnancy test after the race gave reason for my recent elevated resting pulse readings, heaviness and lethargy. I was apparently 3 weeks pregnant here.
2. JustRunLah!: When did you first pick up running (what age) and what inspired you to do so? And run so fast?
Hilda Stoney:I’ve always a little bit of a fitness junkie. When I was living in Sydney Id mainly work out at the gym enjoying Spin or Les Mills classes during my work lunch hour and/or after work. Id sometimes mix up my exercise routine with a jog around Circular Quay and the Botanic Gardens if the day was too nice to be wasted indoors. Mornings before work Id enjoy running from home alongside the ocean and towards Watsons Bay or along Bondi Beach just as the sun would begin to rise. I found running very therapeutic and it gave me the opportunity to appreciate life and what it had to offer.
I began running competitively in 2008 when we were living in Bermuda. Living on such a small island with not much to do, I began to take part in a few of the local running races and found with a little more running and a bit more structure to my training it made me quite a quick runner!
The island was filled with so much athletic talent that it inspired me to set myself some new running goals including some new interests like competitive swimming and cycling which then led on to Triathlon.
I was blessed with so many athletic friends (both Pro and sub-elites) in Bermuda who were all very generous sharing their training tips and knowledge with me in regards to racing. The island also had retired athletes who have moved on to coaching residents for a very small fee if not, no fee at all. Bermuda just made it very easy for the aspiring athlete to reach ambitious sporting goals with its beautiful scenery, hilly topography and strong love and interest for competitive sport.
3. JustRunLah!: Congratulations! We recognise your baby bump. How many months are you pregnant?
Hilda Stoney: Thank you! I am currently 6 months.
Our first 70.3 Ironman for my husband and I in Mandurah, Western Australia (11/2013). The kids were trying very hard to smile! This was no sub-1hr event and it was 38 degrees celcius that day!
4. JustRunLah!: What would you consider to be your biggest running achievement so far?
Hilda Stoney: Probably my first marathon in 2012 Richmond, Virginia where I clocked a cool 3:13. This was really all thanks to my hard-core Irish running friend Rose-Anna Hoey in Bermuda who taught me how to structure my training schedule and the importance of incorporating only 2-3 ‘hard’ days in a training week whilst every other day would be ‘easy’. She was ever so generous in inviting anyone and everyone to her track workouts 1-2 times a week. It definitely helps when you have friends who have the same running aspirations and who are willing to train with you when the going gets tough.
5. JustRunLah!: You ran a very impressive 1:37:03. Being pregnant is never going to slow you down?
Hilda Stoney: I don’t think 1:37 is anything to shout about but I feel very blessed in still being able to run and exercise throughout all of my pregnancies. Unfortunately pregnancy DOES slow you down and WILL continue to but right now, Im just enjoying the journey and switching the focus when it comes to running. It certainly takes a lot of burden off your shoulders when you have an excuse to ‘take it easy’ during a running event.
6. JustRunLah!: What are your future goals?
Hilda Stoney: To continue to enjoy an active and healthy lifestyle with my family and around my family commitments. Id also like to get around to training and doing my first Full Ironman with my husband Darren Ma.
7. JustRunLah!: What advice would you give to all running mummies out there?
Hilda Stoney: Pregnancy is not a disability. Provided that you have clearance from your doctor regarding exercise, continue with what your body is familiar with but with lower volume and intensity. Always listen to your body and avoid doing anything new.
5km Jingle Run in Bermuda (19/12/2010) 30 wks pregnant with baby #2
20/4/2015 Taking it easy at Boston Marathon 3:20 (9 wks pregnant)
8. JustRunLah!: Do you have any pre-race rituals? What goes through your head every time you run?
Hilda Stoney: I don’t really have any pre-race rituals. The morning of race day is pretty much the same as every other morning for the past 15 years or so. I enjoy a banana, a bowl of hot oatmeal sprinkled with cranberries, chia seeds and honey. Id probably add a cup of coffee before I head out the door on race day. I like to arrive to the race site at least one hour before it starts just so I can make sure Im in the first wave.
Before a race I try to clear my mind and remind myself to not go out like a bullet. I consider myself quite lucky in that I am not an Elite runner who would feel the pressure of needing to always finish Top. I only set 2-3 races a year as my ‘A-Races’. Everything else is just used to help me maintain my fitness level or assist in my next A-race. If I can continue to beat my own PBs or I can remain consistent with my times then Im pretty happy.
9. JustRunLah!: What is your mantra for when the going gets tough in a race?
‘It’s not about beating others; it’s about me.’ When the run gets tough I begin to check in on my running form and breathing and focus on correcting those areas if needs be. Some races or runs just don’t end desirably and that’s ok. There are other stresses in life we go through which can impact the way we perform. I actually use those bad or ‘tough’ runs to give me more ammunition to do better in the next running event.
10. JustRunLah!: Thanks a lot! Lastly, could you finish this sentence:Running is…
Hilda Stoney:…my saving grace.
(6/2/2011) 5km running event in Bermuda at 37.5 wks pregnant with baby #2. Five days before giving birth to Kaia.
Hong Kong is my second home after Singapore. I lived in Hong Kong for many years, but this week whilst visiting here for the long weekend, I attempted my first run yesterday.
I started early at 7am to avoid the heat – and I am glad I did because yesterday was the hottest day ever in recorded history in Hong Kong.
I ran the Taipo waterfront along the Tolo highway toward Taiwai. There is a running/cycle track all the way so it is a flat surface.
The whole route is along side the waterfront/river which offers amazing views and refreshing breeze.
The route is very very popular with cyclist over the weekend and there are several bike hire stations. Most popular is to hire at either TaiPo or Taiwai, and to return the bike at the opposite station – about 20km away.
I only ran a small stretch from Taipo to University (both connected by MTR trains). I only managed 4km before the heat sapped all my energy. But I will be back again later this week.
Safety is always the number one priority for all athletes regardless of where, when and how they train. As we all know, running is one of the sports that require minimal sport equipment and the rule of thumb is to run simple, light and free. Safe running is possible without the need of donning bulky safety helmets or gear.
Here, we shall explore ways to increase safety and reduce hazards in the 3 most common scenarios encountered by runners:
1. Running on the roads
Abide by the traffic rules – No matter your are a runner, pedestrian or vehicle driver, as long as you are in the proximity of roads, traffic rules should be applied all the time. As a runner, you might be too focused on chasing after your personal bests and overlook basic traffic safety rules. However, you should take a step back and think of the serious consequences that could happen if drivers did not see you dashing across the traffic junctions when you are not supposed to. One slightest second could cause or prevent a potential traffic accident from occurring. So runners, please treasure your lives and health because they are irreplaceable and are way more important than any other numbers or records in the world.
Image credit: Opinionated Miscellany
Always be alert and limit your distractions – Avoid using mobile devices or gadgets while crossing the road because you will never know which reckless driver would be on the roads nearby. By staying alert and having a watchful eye, you are more able to react to unpredictable road hazards on time.
Image credit: Self Sufficient Me
2. Running in the dark
Use visibility aids – LED headlight straps, reflective gear such as neon/luminous apparel, arm and leg bands, light sticks are some of the many night running tools to add onto your outfit when you head for night workouts. Sports brands have come up with many interesting and innovative products that use photoluminscent technology where they glow in the dark and give out vibrant, fancy colors.
Image credit: Huffington Post
Avoid headphones that limit your hearing – Most runners love to exercise while listening to music, but it is very dangerous to do so in the dark. Your vision is already impaired, so limiting your sense of hearing is simply exposing yourself to more danger; Music will make it difficult to hear an approaching vehicle, footsteps or growl of a dangerous animal which will be too late to be noticed. While it is not advisable to run with music at night, you can consider plugging in one-sided or use a mini portable speaker with volumes within acceptable, considerate range.
Runner ID Bands for emergencies – There is always a possibility of falling ill or having a relapse of a medical condition during a run. Wearing a Runner ID band can save lives because a runner’s personal details, special medical conditions or allergies are engraved on the tag. In cases of emergencies, paramedics or medical experts can refer to the tag and respond quickly to assist runners who has lost consciousness or suffering from discomfort in the midst of a run. Get one with your own customised engraving today at JustShopLah!.
Feel secure with a running buddy – Dark alleys, parks or streets are definitely not the safest choices to run at. However, when you have limited choices of running routes around your area, why not grab an extra running buddy to join in your adventure? Having someone else running together with you are these secluded and dim places is a safer option than to run alone because danger might be lurking in places where you are unable to notice.
Alternatively, inform your family members or housemates the approximate duration and time of return of your run. This simple safety measure can save you from a potential crisis when they find something amiss.
3. Running in the rain
Image credit: Boston Magazine
Dress waterproof – Starting from the top, hats and visors become one of your best friends when the weather turns against you. Anti-fog lens of some sports eyewear can also enhance your vision during a chilly rainy day. Wicking apparel that are lightweight are great for running in the rain because they keep your body dry and dark colored sports apparel is recommended to prevent see-through situations when your clothes become wet. Ending off your rainy run outfit with a pair of wicking socks and waterproof running shoes is a great idea because wicking socks help to reduce blisters, feet odor and discomfort, while the shoes make running in the rain easy and fun.
Keep your body temperature warm – Runners often make the mistake of overdressing for the rain where they put on multiple layers of clothing to maintain their body temperature. However, that comes at a cost of running with added burden and if the apparels do not wick water, they become wet and even heavier. As such, simply make sure that the first layer is a technical fabric (i.e. polypropylene or CoolMax) that wicks water and sweat, and outer layer is one that wind or water resistant.
Image credit: 123RF
Strategic route planning with shelters and less-slippery path – It is the time of the year where rain and monsoons become a daily sight where people living in the area have to change parts of their lifestyle to adapt. The same applies to your running route for the wet season whereby paths near rising sea tides, slippery slopes and soft, muddy trails should be taken out of your daily route temporarily. Include pit stops such as convenience stores, bus stops, public resting areas or malls as part of your current route for times when the rain is too heavy to continue running.
We are fortunate to have many well-lit running routes, shelters and strict traffic rules in Singapore which makes running in these conditions safe and conducive. However, every runner should be responsible for his or her own safety wherever and whenever because “Safety first is safety always“.
Now here’s an important disclaimer: I’m privileged to have my race entry for the Singapore Aquathlon sponsored by MetaSport, the organisers of the event. In return, I’ll be writing two articles on JustRunLah! for them. One prior to (yes this is it) and the other after the race (stay tuned!). What more could I ask for when the opportunity came knocking at my door (or rather, my inbox!) as the tasks complemented my interests! Running, yes; writing, yes; a multi-sport event, sure!
Ever since I took up running more seriously more than a year ago, I’ve also chanced upon multiple multi-sport events. Unfortunately, I’ve only experienced them under the shelter of my house in the comfort of a chair, with eager anticipation in front of the television or the computer.
I know how to run, though swimming or cycling… well certainly not as much. I’ve done both since young, though definitely not in volumes comparable to running. I suppose the opportunity to hone my abilities in the latter two disciplines tragically came in the form of unique injuries, taking me out of running for some time earlier this year. Consequently, in my eagerness to continue to stay healthy, swimming and cycling seemed like optimal platforms. Unfortunately, my access to facilities was limited. During that period, what swimming meant was staring at the tiles of the bottom of the pool as the laps went by. And cycling? It wasn’t much better (if at all), with time spent on the stationary bike in the gym, I knew however, that one day, I’d eventually give a tri a try!
I deeply respect multi-sport athletes. They spend long hours striving for perfection in their various disciplines, for an event that requires mastering their physiology and technicalities. Hence, participating in the Singapore Aquathlon seems like an appropriate baby step towards a triathlon. That’s a distinct contrast to how I approached running – the first race I ever participated in was a full marathon (you can read about it here).
I’m pretty excited and obviously, I’ve been logging the miles (though mostly on my feet, not my belly). Nonetheless, this is a first for me. I’ve done a handful of open water swims and I’m sure it’s pretty evident that I’ve run before. (On this note, there are open water swim clinics and tests organised by MetaSport, for those who are newer to open water swimming.) However, I’ve never tried a multi-sport event. There’s some uncertainty and apprehension, yet an attempt’s the only way to see how I fare.
High Knees Lift is an exercise that combines the running motion with knee lifts. They are often used by runners and other athletes to improve running form as well as lower body speed, power, and flexibility. Perform high knees as a component of your warm-up or prolong the exercise and add them to your workout routine to really get your heart rate going. Great cardio exercise to get the heart pumping if performed regularly. It improves flexibility and power in the lower limbs.
How to do:
1. Stand straight with the feet hip width apart and looking straight ahead.
2. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
3. The arms should be following the motion
4. Touch the ground with the balls of your feet.
To me, Shape Run is a ‘die-die-must-join’ event and I am proud to say I have never missed a single edition since 2008!
Managed to dig up some photos of myself at 2013, 2014 and 2015 Shape Run. (The power of Facebook and photo credits to the Running Kaki and Runcapture for these photos)
The race in 2008 was also my first 10km race, which sparked my love for running. I started off finishing a 10km race in 81min and reducing my timings as the years go by.
For this year’s edition, there is a new category, 15km and I signed up for it without much hesitation. The route for this year is slightly different too. Starting and ending at Kallang Practice Track instead of the usual big field at Nicoll Highway Station. There were distance markers at every km with a short motivation message. Drinks stations were also adequately placed. Post-run Carnival was “Happening” too.
These are the reasons why I LOVE Shape Run:
1. Only ladies can take part. But there are male pacers to keep us going to achieve the targeted timing. (Some of them are relatively good looking too)
2. The goodie bag is a bagful of goodies instead of advertisements!
3. The event is well-organised!
4. Weekly tips to prepare participants for their run
5. Race pack collection is usually a breeze and it includes retail therapy fix too.
6. You get to subscribe to Shape Magazine at a fantastic deal!
7. Love it so much that I had registered for the Shape Run Malaysia edition in April too!
Despite all the reasons why I love Shape Run, I noticed the distance for the races have not been very accurate for the past 2 years. It was short of about 300-400m for 2014 10km race and 600m for the 15km distance category this year.
Other than that, I can’t find any reasons not to love Shape Run! Do grab your girlfriends and sign up for the 2016 edition! It’s definitely a great way to spend your Sunday morning with you girlfriends!!
Ironman 70.3 Bintan was previously known as Metaman Bintan and it is organised by Metasport. It is heartening to see that it is now an Ironman race and an increasing number of inaugural Ironman 70.3 races are being held in Asia. It’s definitely a good thing as we do not need to travel too far to experience one Ironman 70.3 race.
Personally, I have not taken part in any triathlon races in Bintan and only rode once in Bintan about 1 month ago. We took the Tour de Bintan route instead of the Ironman route, which consists of a lot of climbs. It was a painful ride towards the end, but the pain was worth it! Bintan is definitely a good training ground!
I do not have any experience racing in Bintan, but my training buddies had participated it in the Metaman and Bintan Triathlon previously and sang numerous praises for the race. So here’s what they said:
1. You do not need to take any annual leave from work. Depart on Saturday, race on Sunday and take the evening ferry back to Singapore. But it’s gonna be a “brain-dead + aching body” on Monday.
2. You do not need to worry about getting a bike box, dismantle your bike, fix it up and dismantle again to pack in the bike box. The bike can be brought up to the ferry just like that.
3. The fantastic water condition. Clear water and no wet suit is required. One less thing in the bag.
4. This will be a good build-up race to my Ironman Western Australia Race this December. (My first Ironman race!)
5. The organisers are Metasport. Their races are usually well-organised and multi-sport races are their forte!
I guess these are the top few reasons why you should participate in Ironman 70.3 Bintan and why I am EXCITED to be part of this race on 23 August.
This year, Singapore celebrates its 5oth year of independence and the series of celebration and festive events that took place over the past few months and in the upcoming jubilee weekend have been the largest-scale ever! With an extended public holiday and festive weekend ahead, there are many activities lined up islandwide to celebrate this historic event, from running to dining and more!
Run: 2 running events to celebrate Singapore’s 50 years of independence
Singapore 50 Years Independence Ultra50km, 9 August 2015: Organised by Ben Swee, this running event will be taking place at 7:30am, at the Sir Stamford Raffles Statue. The 50km route will be passing through areas including West Coast, Clementi, Jurong, Holland Village, River Valley and Downtown. Are you up for the challenge and run to celebrate Singapore’s birthday? Sign up via their facebook event page here.
The Majulah Singapura Run, 16 August 2015: Organised by Gei Gei Running Club, the 8.9km run will be flagged off from the Singapore Sports Hub at 7:15am sharp. Participants are encouraged to dress in the national colors of white and red and you can sign up via their facebook event page here.
Watch, Sing and Pledge: Enjoy the National Day Parade anywhere
The National Day Programme will be broadcasted ‘live’ on national TV, websites and mobile apps so you can watch the spectacular parade wherever you are! Sing the national anthem, take the nation pledge together as one nation.
Image credit: Community National Day Celebrations
In addition, you can celebrate this Golden Jubilee Weekend with your family and neighbours by participating in over 250Community National Day Celebrations (CNDC) across Singapore. There will be Live Screening of the NDP at the15 locations listed here and check out all the activities and fun at the respective community venue here.
Eat: SG50 promotion at diners in National Parks and more!
Image credit: D-D.SG
For food lovers, restaurants, diners and cafes all over Singapore are joining in the series of SG50 promotions by giving Singaporeans a great weekend to gather and celebrate the nation’s birthday over a hearty meal.
One of such food promotions include the diners located in various scenic National Parks where Singaporeans get to dine in romantic and beautiful nature places such as the Singapore Botanic Gardens, Mount Faber and Hort park. Get ready to unwind, relax and get close to nature in these dining places and you can find out more about the promotions via their website here.
In addition, senior citizens get to enjoy discounted meals and deals from the extensive list of vendors found here, as a form of gratitude and recognition for their contribution towards Singapore’s years of nation building.
Play: Free, discounted entry fees to attractions and facilities
Image credit: mysingaporetravel.com
Image credit: Adventure-news.com
From museums to leisure centres to our new UNESCO heritage site, these facilities and attractions have initiated discounted or free admission for Singaporeans over the Jubilee weekends to enable Singaporeans to spend a memorable weekend with friends and family. The list of venues and events offering such awesome deals can be found via the official SG50 website here.
Image credit: ActiveSG
As for the sporty and active bunch, not to worry as ActiveSG is celebrating SG50 with 50 sports! Citizens get to try a wide variety of fun and engaging sports for free such as table tennis, stand-up paddling, golf, zumba, yoga, aqua spin and so on at the designated sports centres located around Singapore. Not only that, there will be free admission to all ActiveSG swimming pools and gyms all weekend for Singaporeans and Permanent Residents! Check out the full activity listing of the sports and venues here.
Being part of Singapore’s jubilee milestone is a once in a lifetime event, so make it a memorable and unforgettable one where we celebrate our nation’s 50th year of independence together as one people, one nation and one Singapore!
Melvin, our Sea Games 5,000m and 10,000m representative, made a return to the local running scene with a bang, winning 2XU Compression Run (21km) with a timing of 1:15:58. In this interview, JustRunLah! catches up with the champ.
JustRunLah!: How will you introduce yourself to Singapore running community?
Melvin Wong: Hi, I am Melvin – your running boy next door. I am an ordinary person with a simple lifestyle yet holding big athletic goals. Follow me as I look towards putting myself on the Asian map of athletics in the next 3 years.
JRL: When did you first pick up running and what inspired you to do so?
MW: I picked up running in 2004 via the support and encouragement of my army buddies in camp. There is no other way of enjoying the sport other than sharing the joy with like-minded individuals. Running fast is just a progression from running with joy. I like to enjoy my running and the various challenges and obstacles it brings along the way.
JRL: Would you say that one needs to have a certain mindset to take up running as a sport/exercise activity?
MW: Running with a mindset depends on individual’s perspectives. Running doesn’t require any perspective. However, running beyond the leisure enjoyment of the sport does require a direction as it shapes the progression and dictates the intention of the individual.
JRL: What would you consider to be your biggest running achievement so far?
MW: My 10,000m performance at the 2015 SEA Games.
JRL: You ran a very impressive 32:59.10 for a 10km. What are your future goals?
MW: To continue lowering the times for my 5 and 10,000m races.
JRL: What advice would you give to someone taking that 10/21km race?
MW: Commitment – Runners are routine creatures and once you have a structure and routine; commit to sticking to that structure. Your commitment will surely yield results faster than you expect.
Patience – While many are looking at short-cuts to running fast and building the body to run fast, a lot of us overlooked the fact that the body needs time to absorb the training and adapt to the stimulus. As such, be patient with running slow and steady in the beginning for I am sure it will prepare you to run faster and further at the end of the training cycle. I am a big advocate to this value.
JRL: Do you have any pre-race rituals? What goes through your head every time you run?
MW: I do have a warm-up jog and my usual stretches for pre-race but other than that, I do not have anything special before the race. I can’t wait to start the race when I am at the start line.
JRL: What is your mantra for when the going gets tough in a race?
MW: A series of form checks comes to my mind when I am struggling. I try my best to run tall, pointy elbows and have a slight forward lean especially during the later stages of the run.
JRL: What do you think makes a runner, especially someone who keeps at it, put feet to the ground day after day?
MW: Personal motivation to achieve a certain goal!
It’s been almost 3 months since my last triathlon race at 70.3 Ironman Danang. and more than 1 year in an OD distance race. I remembered Singapore Triathlon used to be called OSIM Triathlon and the 2009 edition was my first triathlon event where I competed in the mini category with a rental mountain bike. After many years, it’s called Singapore Triathlon now. This year, the event was held over a single day instead of the usual 2-day affair with Mini & Sprint categories on Saturday and OD on Sunday. My initial thought was that the race would be very crowded, messy and disorganised, but it turned out pretty well with a few hiccups here and there.
My husband, Alan and I collected our race pack on Tuesday evening after work. We were given only one day to collect the race pack, and we had to skip our F1 runners’ training to do so. Upon reaching City Square, I was a little disappointed as I was expecting more merchandise booths so some shopping could be done. The official hydration was by Pure Sports Nutrition and we tried their drinks to make sure we are OK with the electrolyte given on the race day. I thought it tastes pretty good; light, not too sweet and it tastes like Ribena. So it’s a thumbs up!
Yes, that’s me in the poster and Alan made me take a photo with the standee infront of the crowed which was kind of awkward.
Race Day!!
In the early morning of the race day, Alan and I woke up at about 5.30m, showered and have our breakfast (cereals) before riding over ECP which was about 7km from home. Upon arrival, we racked up our bikes and set up our transition area. Subsequently, we got ourselves familarised with the Swim in, Bike Out/In, Run Out points and using unique identifiers to identify our bikes quickly from the Swim in and Bike In. We headed over to the swim start to get our body marking done. We met our friend, Louisa who completed the Ironman Melbourne recently and had a chat with her prior to the swim start. She gave us many pointers for the Ironman race such as nailing our nutrition, wetsuits and etc.
The OD distance consisted of a a 2-loop swim course, 6-loop bike course and 2-loop run course. The swim was pretty alright except during the second loop where the tide started to change and I could feel myself being drifted away and had to do more sighting to stay on course. Into T1, I took my bike and began my 36km ride with one bottle of electrolyte as I left my other bottle at T1, as one bottle would be sufficient. Never did I know that within 5 minutes on the bike course, my bottle in the back cage flew out like a rocket. Luckily, it didn’t hit anyone or cause any bike crash as the bottle rolled towards the side of the road. So with that, there goes my hydration but thankfully I had a packet of GU Chomps and I took two chomps, on my third and fifth loop of the bike course. Back into T2, I was so thirsty that I took huge mouthfuls of water (that was now warm due to the heat).
Photo credit: Running Shots
Less than 500m into the run, I could feel stitches in my tummy and I was like “oh god, why is this happening to me!” I guess I must have drank the water too quickly and too much that my tummy was not able to handle it. For my first loop of the run, I had to take subsequent pauses to walk or even jog very slowly to reduce the pain. By the end of the first loop, I was feeling better and decided to increase my pace a little. With that, I completed the race with a timing of 3 hours 3 minutes. I wasn’t very pleased with my performance as I knew I could have performed better in my bike and run courses and wanted to do a sub-3 or even a sub-2:50.
Overall, I would give Singapore Triathlon a 7.5/10. There will sufficient volunteers on both the bike and run course. The marshals will regulate the ‘bike traffic’ and inform riders to slow down if there is any accident infront. What I thought could be better was to have sufficient water. It was a hot day and there was a water station which ran out of water. Maybe having some water sprinklers along the less-shaded area would help. Given a chance, I would participate in Singapore Triathlon again next year to see if my timing had improved.
It’s with trepidation I start every single running race nowadays. An ongoing problem with my ankle post injury in March, means that I never really know how I will manage on the day of the race. Having been committed to the Trifactor Series since I registered last year, regardless of how I feel, I continue to show up and participate the best way I can.
With hubby by my side, a pillar of strength every time I need him, we take off at a respectable 7.45am (if you’ve read my OSIM Pre-Race Review you’ll know we are not morning people) from Gardens by the Bay East headed towards Marina Barrage to the Cloud Dome return. Along the way we bumped into friends who were completing their 24km and 12km categories.
As the route stretches out before me and only a mere 5km at that, I concentrate on 100m completions at a time. Maintaining a pace of 6.57 for the first kilometre, it was short lived. The stretch in my ligaments causes havoc forcing me to power walk and reduced my pace to approximately 8.2km/h for the next two kilometers. Frustrated, I know there’s nothing much I can do but that doesn’t help when the mind is willing and the body is not.
Throughout the race, John sticks by my side, letting me lead the way in whatever way it suits me best. Often I will jog flat footed on my left foot and mid-footed on my right (this is the injured foot) which creates all sorts of issues with changing my gait and adding too much pressure on my left calf muscle. By the time I crossed the barrage on the return trip, I could see John struggling to maintain my dodgy pace and I suggested he go ahead and finish the last two kilometers at his own pace. It also ensured one of us was there for our daughter’s 1km flag-off.
Img credit: Running Shots
As I crossed the barrage, I picked up the pace a bit with a mix of running and power-walking. I finally crossed the finish line at 41min with an average pace of 7.48. Not out of this world for any regular runner but certainly a satisfying end given the circumstances and just in time for Trini’s race.
Happy I made it.
Once again Trini is racing with her buddy Justin. Another race they are both completing on their own without any parents by their side. We took position near the end to watch them come through the finish line. Justin typically is flying past, whilst Trini is keeping it steady so she can last without having to walk. She was extremely happy with herself declaring how she ran the whole way without stopping. This would have been her first time.
Waiting to flag-off.
Little League champs.
Last 100m Img credit: Running Shots
With the 3rd sporting event completed, we are now waiting for the Triathlon which is the final leg in late August to wrap up the Trifactor Series.
It has certainly been a very interesting year for me filled with mental and physical challenges. For now I will be happy to complete the Series and look forward to a time when my injured ankle doesn’t dominate each racing event or my writing for that matter.
Mountain climbers is a full body workout that engages most muscles leading to burning more calories in less time. It is a dynamic exercise that increases core strength and stability through repeated lower body motion. Mountain climbers benefit muscular and cardiovascular fitness whilst also improving flexibility, blood circulation and overall strength. The movement may also be used for improving cardiovascular endurance.
How to do:
1. Assume a push up position.
2. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can
3. Return to the starting position and repeat with your left leg
4. Continue alternating for the desired number of reps or time
A little disclaimer: I didn’t sign up for this race. Instead, the race bib (albeit one of the opposite gender) was given to me the day before the race. To minimise inconvenience in the case of an emergency, I had ensured that the details on the race bib (such as my blood group) were accurate. Having decided to treat this as a fun run instead of a race (if you wish, there’s a little more information on my personal blog here), I thereby knew I wouldn’t end up threatening a female podium finish (which has happened before when males wear female bibs) and causing unnecessary trouble.
Having mentioned the above, let me dive into the review in which I’ll try my best to provide an objective appraisal of my experience. As always, look out for the font in italics as I’ll try to highlight some of the aspects that I believe participants would agree are important.
Pre-racematters Well, you’d probably have figured that as I was given this bib, I didn’t actually attend the Race Entry Pack Collection hence I cannot provide any first-hand comments on the above. Having said that, I know that this race was postponed from the original date in March 2015. The organisers catered for runners who were not participating on the postponed date (2 August 2015), either by choice or by circumstance, to collect their finisher’s entitlements at other occasions.
Race category Honestly, I was a little hesitant about completing a half-marathon. After all, I had the privilege of only knowing about and receiving this free bib barely 12 hours before the flag-off. I did have plans to run near Gardens By The Bay, though I certainly wasn’t intending to cover such a distance. Nonetheless, knowing that I was treating this as a fun run (which probably wasn’t as fun when I ended up spending lots of time on my feet), I was prepared to enjoy the local running atmosphere.
The race precinct
What am I doing here at 3.40am. Even when I ran the SCMS 2012 Full Marathon, I was still in the comfort of my home at this hour…
It was awfully time-consuming travelling to the race precinct by the free shuttle service from The Float @ Marina Bay. Despite arriving at 3.40am, it was only around 4.15am that we managed to board the buses after negotiating the snaking queue. Honestly, it didn’t look very organised, with a significant potential for individuals to jump the queue if they wished. Furthermore, it wasn’t easy to estimate how long queuing would take (for those that may have considered jogging to the precinct instead of waiting). Perhaps an illustration (pretty accurate at the point when I was queuing) would provide a better explanation.
Yes…I’m pretty certain this is an accurate representation.
It was about 4.25am when we arrived near Marina Barrage by shuttle. Participants were then required to negotiate another few hundred metres before reaching the race precinct. The ground felt pretty clumpy (the way newly planted grass feels) hence in the darkness, that could be hazardous. I hurried to the baggage deposit, which was fuss-free. By that time, the first wave had already been flagged off. Due to my rather unique race plan (details available here), I skipped the restroom (someone put it this way “the only thing longer than the queue for the shuttle bus was the queue for the female restroom” – although I suppose as a guy, my visit would have been considerably shorter:D) and headed straight towards the start pen.
The race I managed to sneak (legally) into Wave 3, which was flagged off around 4.50am. Admittedly, since I had started at a steady pace and this wasn’t Wave 1, it wasn’t long till I found some clear space to run. That was until, I met the runners of the earlier wave(s). From then on, the crowd was quite consistent until the U-turn point (9+km). I suspect for runners running around 5min/km or slower, the raceroute would have been acceptable to run along even if one did not start in the first wave. However, any faster than that and the risk of collision with other participants would be pretty significant due to the considerably narrow width accommodating the sheer number of participants (about 9000 half-marathon runners). Other than the congestion, the route was pretty flat and it had minimal turns. It’s notable that there were however, a few steps to be negotiated on the return journey, when the route merged into East Coast Park Service Road.
Capturing a photo of one that captures photos of us. Credit to Running Shots.
I have no complains about the hydration points, with all 10 except one (according to my observations) serving both water and Pocari Sweat. The volunteers (particularly as I got to the later hydration stations and the crowd had increased) were working tirelessly, many kudos to them! It would have been nice if there was some form of nutrition provided, such as energy gels.
Distance markers were also present throughout the race. Well, except at, ironically, the 20km mark. Imagine the sheer agony of runners at that point of time 😯 Anyway, the markers corresponded pretty accurately to my Garmin Forerunner 15’s auto-lap every kilometre until I decided to venture off course after 12km~. My Strava data is accessible, though you may realise I didn’t exactly stick to the route. As a vast amount of the route took participants along East Coast Park, restrooms were plentiful and were frequented (from my observation) by a sizeable number of participants. On a random note, there was a rooster crowing as I was heading out towards the U-turn point…and presumably the same rooster was still crowing while I was returning to the finish.
The sun comes up, it’s a new day dawning (:The little moon doesn’t wanna miss out the fun.
Post race
It was a joy (and a little embarrassing, if you can figure why) collecting our finisher’s entitlements. There was a unique and aggressive looking Finisher’s Medal (I’m too lazy to upload a picture of it, which you’ll easily find in the numerous other reviews of this race on JustRunLah!), along with a Finisher’s Tee. There weren’t any queues (I made my collection around 7.45am) as I received my entitlements and quite certainly received an inquisitive look from the volunteer that passed my my finisher tee 😈
There were various forms of post-race activities available. Though I didn’t quite get involved in most, some of them included a booth with free ERDINGER Alkoholfrei beer, 2XU towel give-aways, Finisher-tee size exchanges, an Instagram photo booth and an inflatable rock wall, amongst other things.
Thereafter, it would have been a long journey away from the race venue, if not for a little lift that was graciously offered 🙂
With that, I conclude this review and hope it was an informative and perhaps, an enjoyable read. Feel free to check out my personal blog here.
Finally 2xu Compression Run 2015 is here. This is the first time that I participated in this race. And also this is the first time that I have to wake up at 2 am for a run. However it was super worth it!
The race is a dreaded route of running to East Coast Park and back to Marina Barrage. I usually do not do good in runs that are very monotonous but it is a very easy terrain with no slopes.
I started at about 50m away from tbe pacers. After the start of the race, I rushed off to try to catch up to the 2.10 pacers as I was aiming to finish the race at 2.15. I have no problems running at about the first 10km of the race but my feet started cramping. I decided to let the 2.10 pacers pass me and I try to reduce my speed and drink more at the water stations which are plenty and motivating. However once out of East Coast Park, the motivation came back and finished the race at about 2 hr 11min which is a PB for me!
This is also the first time I finished a race just before the sun came up which is rather cool. Also, thanks to starting the race so early that it so cooling so that many people did they PBs too.
