As Singapore celebrates its 50th year of independence this year, it is important that we take a step back and realize how far our nation has come in achieving racial and religious harmony since the tumultuous times of the 1964 racial riots.
Photo credit: Onepeople.sg
Orange Ribbon Run – Singapore’s Only Run Against Racism
The Orange Ribbon Run is the largest and key event organised by OnePeople.Sg to promote understanding, appreciation and trust in Singapore’s multi-cultural and multi-religious society. For the silent majority, this event is the best avenue to speak up and show support for the cause by gathering annually to make a stand against racism.
This year, the Orange Ribbon Run will be held on 29 August 2015, Saturday, from 4pm onwards and flagged off from the Marina Bay Sands Event Plaza. The race categories include competitive 10km and 5km competitive, and a 3.5km family walk.
Photo credit: OnePeople.sg
Orange and its significance
Orange is the colour of warmth, harmony and brotherhood – In Singapore, the Orange Ribbon has been adopted as a symbol of respect, understanding, trust and friendship in our diverse cultural communities. Being a racially harmonious nation built on rich diversity of culture and heritage, Singapore has been able to achieve social stability, cohesion and security, which in turn drives economic and social developments.
Join the Race Against Racism
Make a stand against racism by joining the Orange Ribbon Run and spread the movement, where every step you take, is a step towards fostering a united, harmonious and multi-racial and religious nation we call home.
Register for the Orange Ribbon Run here to spread the movement!
Earlier this month, over 27,000 entrants participated in the various race categories of the popular and reputable Gold Coast Airport Marathon on 4-5 July 2015, in Gold Coast, Australia. The IAAF Gold Label Road Race has been graced by participants from all over the world, and amongst the 5,000 finishers in the full marathon category, a number of Singaporeans achieved commendable race timings, with some of them qualifying for the prestigious Boston Marathon 2016.
Official results by some of our Singapore representatives:
1) Lexxus Tan – nett time 2:54:41 (F1 Runners – BQ) 2) Liu Zhiyong – nett time 3:00:09 (F1 Runners – BQ) 3) Li Jingjie nett time 3:09:19 4) Enrico Varella nett time 3:17:43 (BQ) 5) Andrew Cheong nett time 3:19:31 (BQ) 6) Chee Tuck Seng nett time 3:25:33 (F1 Runners) 7) Shirley Zhang nett time 3:25:41 (F1 Runners – BQ)
It wasn’t sunny at SunNUS 2015, yet cheery faces abound at the beach carnival organized by NUS Students’ Sports Club. In light of the rain and MegaZip booking limitations, flag-off for the Mount Imbiah Challenge was delayed by an hour and the original 7km individual challenge was rerouted to the 3km family challenge. These last minute changes were well-managed by the organising team and my friends and I thoroughly enjoyed our quest through land, air and sea.
This year’s Mount Imbiah Challenge was aptly named The Tri-Challenge, as runners were subjected to land, air and water elements. We ran past the Merlion, up the 72m peak of Mount Imbiah, ziplined across the waters of Siloso beach and worked through challenging water obstacles before returning to shore.
It was my first time running in the rain, and in the event singlet, no less. I think the cold and windy conditions may have made me run faster, just so that I could get to some warmth the soonest possible.
Some parts of the route were slippery, but runners helped keep each other safe by passing down warnings. Ample crew members were deployed to line the route, though it was a pity not all had umbrellas to keep dry while guiding and cheering runners on. These volunteers who braved the rain enthusiastically deserve some commendation.
With an affordable registration fee of $40, the highlight of the Mount Imbiah Challenge was definitely the MegaZip, which would have otherwise cost $38 alone. The 450m zipline provided a great aerial perspective of the Sentosa greenery which visitors usually miss.
Reaching the final leg of The Tri-Challenge, I was again impressed by the organising team when we reached the water obstacles. To ensure our safety, our bibs and shoes were collected and transported in batches via wheelbarrow across the bridge to our end point. Imagine how many times the crew had to cross the bridge for more than 300 runners!
Brute strength and agility proved insufficient for the water obstacles in the final 100m of the race. We needed all the help from other participants or obstacles masters that we could get. Nevertheless, after much shoving, pulling, rolling and sliding, we made it back to shore. Mount Imbiah Challenge, conquered!
Due to the modification of the competitive route to coincide with the family challenge, all prizes were nullified. Unfortunately too, there seemed to be some issue with the timer, so I’ve got no timing to report. But with the great fun I had with my friends, the uplifting environment thanks to the crew, and the way-better-than-your-average-tourist experience of Sentosa, I’m pretty sure you’ll see me again next year.
Photo Credits: Matthew Tan Hin Kai, Liew Hui Lin, Tan Yu Chong and Lim Yu Heng
Plantar fasciitis – the showstopper for the last two weeks. Only yesterday, I learned how to pronounce it properly. You hear runners rant about the agonizing heel condition but nothing drive home the debilitating pain until you experience it first hand.
Allow me to recount how I got here. In order to improve on my aerobic power and run more efficiently, I had recently incorporated speed work into my training. Mixing it up is all good but in my case, it was too much too soon. The repeated uphill sprint had sent my heart racing but the downside is, it had also exacerbated the already tight calf muscles. Instead of tapering on the side of caution, I chose to shrug it off. How can it be a bad thing if I’m progressing rapidly, right?
Riding on this feeling of invincibility when everything is going well can be counterproductive. The foolhardy me threw everything I know about training smart out of the window. I forfeited the time the body needs to recover from the stress and planted fertile ground for injuries to come knocking.
At the onset, I was still trying to fight through the pain by running shorter distance, and making sure stretching happens before and after a run. Defiantly, the nagging pain refused to budge. Even the most cushioned shoes didn’t feel marshmallow soft.
Google ‘plantar fasciitis’ and a wealth of information on heel pain and treatment options clamor for my attention. In my eagerness to heal at the earliest possible, I tried pretty much all of the following: taking anti-inflammatory drug such as ibuprofen, rolling the arch with a frozen bottle of water, and giving the foot a good rub down. The symptoms alleviated but the pain returned shortly after. In the spirit of experimentation, I followed a YouTube instruction on low dye strapping – a treatment intended to restrict the movement of the foot and allow it to heal. I definitely look the part of an injured runner with my taped up foot, when I picked up the race pack for the upcoming Shape Run – a telltale that I was still in denial.
Progress is slow and for the next few days, I dreaded the mornings when I first get out of slumber. Once an injury surfaces, rest is imminent. Training took a backseat and even the most mundane of activities like sitting at my desk for a prolonged period aggravated the strain. Standing, on the contrary, feels better than sitting. My efforts to speed up the recovery process seemed futile. On days when I’m struggling to cope with the injury, writing becomes laborious. After day five, the pain didn’t completely go away and admittedly, my spirits dampened and I was feeling a tad deflated.
But, I wasn’t ready to concede defeat. Determined to outlast the tenacious pangs of a painful heel, I plough on. I came across Active Release Techniques (ART), a soft tissue massage to relief tissue tension caused typically by overuse or wear and tear. Self-administered, the relief is pretty immediate. Many also swore by foam rolling and calf stretching – both straight legged and bent-knee to target the soleus muscle. After a couple days of conscientious stretching and massaging, the strain on the plantar fascia finally relented. There’s light at the end of this plantar tunnel!
Pain reduction is complex. As I write, I’m not completely out of the woods yet. I know the pain will linger for a bit longer. I don’t profess to know it all and I’m learning as I go along. But, the ordeal forces me to re-evaluate my training routine. Injuries don’t happen in a vacuum; heel pain may be a sign of a larger issue such as musculoskeletal imbalance, postural or biomechanics problems. Likewise, I can attest that when my body is out of sync or out of alignment, it’s a bad idea to rush through recovery or delay the inevitable.
It took an injury to put it all in perspective. Today, after two weeks of hiatus, I completed my second six-kilometer run. Never had a run felt so heartening and humbling at the same time.
After a race on Saturday or Sunday, most runners tend to go slow on Monday. Most call it the recovery or rest day. JustRunLah looks at some of the activities runners do.
1. Swim
If your muscles are aching but you still wish to exercise, you might consider heading to the nearby swimming pool for dip. Swimming is a low-impact exercise which can help to loosen your muscles.
2. Yoga
Yoga is a complementary activity to running because it engages multiple muscle groups of your body. Not only does yoga improves your flexibility, strengthening your weak spots and aids in concentration, it also prevents injury. Read about 5 Reasons Why Runners Should Pick Up Yoga here.
3. A slow recovery run
Since you had already done a power run and gave your all on race day, try to go easy on yourself for runs on the subsequent days so as to avoid over-exhaustion of your muscles. Do take special care if you experience soreness or tightness in your leg muscles as a result of the race. Any run is better than no run at all!
4. Wait for Sunday race results
In order to improve and progress, runners should always evaluate their past performances and find out alternatives to their running problems. In addition, runners can find out where they stand among other participants from their rankings. Race organisers usually release race results the following day of the race. While rankings and results matter, participants should also not be overly attached to numbers and figures because there are always opportunities in future to prove their abilities.
5. Wait for Sunday race photos
Runners like to see themselves on photos. Whether as an inspiration to continue this healthy journey and or an inspiration to oneself to improve, race photos are sought after post-race.
A lot at times, as runners, we know that we could have pushed harder in that weekend race. However, maybe we went out too fast at the start. Maybe, the food consumed that morning wasn’t suitable. Keeping a running diary or blog is a great way to document your post-race reflections as well.
7. JustEatLah
No doubt, eating is one of Singaporeans’ favourite past time; We are willing to travel, queue and splurge on delicious and unique foods. Since we had burned the required calories from the race, some runners would have gone on a post-race feast and eat to their fill. While this is not recommended but who can fault us for being Singaporeans? JustEatLah! But remember to also JustRunLah![/narrow]
Calling all aspiring or experienced swimming runners and running swimmers, the perfect race event is here for you to enjoy the best of the both worlds on 5th September 2015 at Angsana Green, East Coast Park. TheSingapore Aquathlon 2015 is back with 6 exciting race categories and 2 race formats catered to different age groups and intensity. Every seasoned and newbie aquathlon athlete is definitely in for a splashing good time!
Aquathlon is a sport that combines 2 continuous stages of events -swimming and then running. Participating in these 2 cardio-intensive activities in within a single race event challenges your stamina, endurance and determination, and conserving sufficient energy to complete both stages. The Singapore Aquathlon 2015 is a great opportunity for athletes who wish to outdo their physical and mental limits, as well as those who simply wish to enjoy the adrenaline rush and excitement of working out their entire body in the 2-in-1 race event.
Photo credits: MetaSport Singapore
Race Format
There are a total of 2 race formats for the different age categories, Standard and Sprint. The Standard race for adults comprises of a 1.5km Swim and 10km Run. The Sprint race for adults or Standard race for kids and youths has shortened distances of 750km Swim and 5km Run. Therefore, everyone in the family, regardless of age, can participate in the exciting water and land sports event.
In addition, participants can also unite and form teams within their age group and compete in the kids, youth and adult relays. At the end of the event, participants will be ranked by age group and the top 3 emerging male and female finishers (and top 3 team relays) will be awarded a trophy.
Photo credits: MetaSport Singapore
Race Course
All race activities will be held at close proximity, which makes it convenient for both the athletes and spectators. Safety is the top priority in any sports competition and for this event, the swim course will be completely roped off with big marker buoys and lifeguards on kayaks, jetskis and boats to ensure safety for all participants as they give their best shot. The selected running course in East Coast Park has extensive sun shades from the trees, which provides athletes and supporters some natural cooling from the heat.
Participants who need training for this event can also opt for additional training clinics and attend swim tests conducted by MetaSport, the event organiser of the Singapore Aquathlon 2015.
Challenge your stamina, work with your teammates and it’s time to splash in for a swim and dash out for a run!
Register for this swim and run race event via this link now!
JustRunLah! is proud to be the Official Running Portal of Singapore Aquathlon 2015.
If you’ve chanced upon my first race review last week of the OSIM Sundown Marathon 2015 (10km), you’ll probably have come across my personal blog as well. Once again, I shall attempt to provide an objective recount of my race experience. Do look out for the font in italics as they may be notable points (at least to me).
Race pack collection I enjoy the convenience of Velocity, one of the extensions of Novena Square. My most dreaded Race Entry Pack Collection location is arguably Singapore Expo as I stay nowhere near it. Thankfully, REPC for the Pocari Sweat Run 2015 was to be held at the former location from 4-5 July 2015. Or rather, though it was stated to be held at Velocity, it was held at Novena Square. No complaints from me though, it’s just a minute’s walk apart.
I arrived slightly past noon on the 4th. There was a pretty long queue that extended out of the mall, towards Novena Square 2. Thankfully, the volunteers were probably pretty efficient in organising the queue and enabling swift collection of race packs. I spent about 15mins moving through the queue (115m long I’m guessing, with about 6m of elevation).
Nothing much else at the collection area, though I noticed there was this additional queue (albeit a shorter one) forming for some mystery dip kind of thing. Didn’t really bother with that ~
Race category I expected to be running 10km, having registered for the 10km category. It was to be my goal race for the first half of 2015, since my running would subsequently be interrupted by a series of events. Furthermore, having started the build up since the start of 2015, it was probably time to get some time off.
Little did I expect that the race would be some distance longer. This piece of information was first made known to runners about a week prior to the race, when the race route was finally uploaded, with a little reminder note that “Actual distance is approximately 11KM”.
The race precinct Was dropped off at about 5.40am, where the roads were still fairly clear. It was probably because the shuttle services only ended up arriving closer to 6.00am (or so I heard). No complaints with that, as I managed to quickly access the baggage deposit. As with most excited volunteers at the start of an event, the empty lanes prompted competition and they were all trying to compete to get me to deposit my bag at their section. Thereafter, I headed to an actual restroom (compared to other races) before proceeding with my warm-up.
Credit to Pocari Sweat Run’s Race Guide.
The race
As I was early and I wanted to run a faster race this time, having encountered considerable obstruction in last week’s Sundown where I started in wave 5, I didn’t hesitate in making my way towards the front when the start pen opened at about 6.00am. I found myself heading all the way to the front as only a handful of runners seemed keen to do so. With lots of time prior to flag off, I sat down for some moments to pray for awhile. With about 20 mins to go, I then stood up to get the blood flowing. Looking around, I observed that the route wasn’t particularly wide, though being at the front, I wasn’t too worried about congestion.
Until the pacers arrived with their balloons from the front, congregating at the start. In addition, the Yellow Fellows entered with some speedy doctors (Dr Derek Li, Dr Foo Gen Lin, Dr Lim Bao Ying). Thankfully, the pacers positioned themselves to the left. Unfortunately, I was also positioned to the left as I didn’t foresee this inclusion previously. I surrendered my spot and started weaving my way towards the right.
Yep I’m in green. The pacers are in yellow and my fellow participants in blue.
We were then flagged off at 6.29am. It was a fast start for most of us, though for me, I settled quickly into race pace. The race route took us across Nicoll Highway, past the FI pits, over Bayfront Bridge and then along Gardens By The Bay. Thereafter, we’d head towards Tanjong Rhu and past the Tanjong Rhu Footbridge before finally heading past our National Stadium into the Kallang Practice Track. Oh yes, such a route was obviously more than 10km. In retrospect, different sources of measurements recorded distances ranging from about 11km to 12km. I personally felt the route was close to 11.2km.
The notable challenges of the route would probably be the bridges, due to their ascents and descents. In my opinion, Bayfront Bridge was the most damaging because any pace acquired from the steeper descent would be hampered by the hairpin turn at the bottom. Furthermore, there were a couple of steps (it would have been much safer had a temporary ramp been fitted, as some races do) to negotiate. Apart from the bridges, the route did have quite a number of turns. The first 8km is pretty wide. However, as it heads along Tanjong Rhu, the footpath becomes considerably more narrow and expectedly, the inevitable congestion did frustrate some runners.
Hydration stations were situated around the 3km, 5km, 7km and 9km marks (not to mention the endless supply at the finish), hence I’m sure no one would have had any complaints about them. Races often provide isotonic hydration along the route, though it isn’t necessarily provided at every hydration point. Even if a station has isotonic hydration, one has to pay careful attention to identify the isotonic section of the hydration point. Here’s my Microsoft Paint illustration.
The sneaky yellow cups (isotonic) try to remain inconspicuous in the blue sea (water) as the runner (green) runs along the hydration point.
Okay I admit I was exaggerating, as isotonic drinks and water often occupy separate sections of the table. Nonetheless, it may take an observant runner to notice, unless volunteers explicitly shout out at which part of the station is isotonic drink provided. Nonetheless, for this race, Pocari Sweat seemed to occupy the entire hydration point 🙂
Here I am around the 10km mark, certainly looking more comfortable than how I felt. Credit to Running Shots.Strava Data if you’re keen 🙂
Oh before I forget, distance markers were present throughout, indicating the distances quite accurately (though the disparity between the distance markers and when my Garmin FR15 auto-lapped grew as the race went on). This meant that for this ’10km’ category, we actually passed a 10km distance marker (you probably wouldn’t find a 10km marker in any other 10km race – instead you should find relief), only to continue running as we headed towards the finish line.
Post race I was dazed and dizzy after finishing. I honestly don’t remember too much, other than having some brief conversations with some of the other finishers. We were provided with a banana, a bottle of Pocari and collected our Finisher’s Medal and Finisher’s Tee as well, all collected without any difficulty. The medal was a solid but simple golden medal manufactured by ELM. Thereafter, in my dazed and dizzy state, I probably rested for some time before moving around again and catching some friends.
Some of my little consolations, despite missing my goal (assuming my GPS is accurate), had to be what followed after the race.
The endless hydration after crossing the Finish. Refreshing.Refreshing as well.And for the first time, now that I was fresh and clean after a race, I could take a seat on fairly empty MRTs. I wonder about the couple opposite 😉
Well thank you for reading 😀 Once again as I stressed in my previous review, the context of my experience is paramount in evaluating the race. Runners completing in a faster or slower time would probably face a different set of challenges so do bear that in mind 🙂 If you’d like, you may check out my personal review of this race here.
After a long, hot and sweaty run, it’s time to pamper yourself with a sumptuous, affordable meal. JustRunLah! suggests five places where you can enjoy a meal without having to change out of your sweaty running gear:
Changi Beach Park / Changi Village Hawker Centre
This one’s a favourite for both running and cycling enthusiasts making use of the Changi Park Connector. The 3.3km park stretches from Changi Ferry Terminal to Changi Point, offering amazing coastal views, including that of Pulau Ubin. At Changi Village Hawker Centre, you can enjoy the famous nasi lemak, ayam penyet, Ipoh hor fun or the fish head beehoon!
Changi Beach park and delicious nasi lemak!
Punggol Waterway Park
A scenic location for an enjoyable run and a delicious meal. You can opt for the popular zi char restaurants, seafood, hipster cafes, or even enjoy an ice cold beer at a pub.
Punggol Waterways Park and zi char after your run!
Marina Bay / Makansutra Gluttons Bay
While Singaporeans may take this for granted, one of the most remarkable features of the Marina Bay area is how runner-friendly it is, despite being the heart of a commercial zone in the city. The pedestrian footpaths are well-maintained, and safety while running at all hours of the day or night is a non-issue. After you are done with run, you can partake of delicious hawker fare at Gluttons Bay. Try the carrot cake, satay and cereal prawns here!
Marina Bay and satay!
Bedok Reservoir / Block 85 Hawker Centre
Cool down from your run by taking a stroll to Block 85, where you can enjoy the famous bak chor mee, barbecued chicken wings and hokkien mee. Wash them down with some fresh sugarcane juice.
Evening run at Bedok Resorvoir and bak chor mee at Block 85.
Jurong Lake Park / Jurong West Food Centre
Once you are done with your running, head to Jurong West Food Centre, voted as favourite Hawker Centre in City Hawker Food Hunt 2010 through an islandwide SMS vote. Some of the must-have dishes here are chicken claypot and fish ball soup. The Kueh Tutu stall is extremely popular too!
Chinese Gardens and Kueh Tutu at Jurong West Food Centre.
Have we missed out any? Share your favourite combinations of running routes and eating spots in the comments section! Remember to check out our collection of Singapore Running Routes to help you plan your next run!
It was 6am and John and I were wondering yet again why we kept signing up for morning races as we trudged our way through the underpass to cycle our way down to the Trifactor Bike race. The upside to such an early morning ride is the sea breeze and the quietness of East Coast Park. An hour and 12km later we arrived at the main event site.
Along the way we got a shout out from Michelle as she was completing another loop in her 35km category. Cool as a cucumber she drafted behind the leading cyclists throughout the race with a determined effort to take one of the top three positions.
Michelle’s been cycling seriously for less than a year. With a bi-weekly 50km ride to Mt Faber return has provided her with a good dose of training for this race. Setting an average pace of 31km/h, Michelle finished her race in 1:06 hours taking 3rd place out of 43 in the Women’s Open Category. A fantastic effort for her first cycling race.
Both John and I registered for the 21km category. Neither one of us are cycling enthusiasts. We prefer cycling for leisure to the nearest coffee shop, rarely covering more than 10km. Often we are accompanied by our 6 yo daughter, making the 10km distance sufficient for one day’s ride.
However, we wanted to experience the Tri-Factor Series with cycling as one of the sporting events. Choosing the 21km category was sufficient distance for us, especially since we haven’t trained for it and the last time we covered that kind of distance was 5 months ago. Pretty much before I fractured my ankle.
Although John flagged-off 15 minutes earlier than myself, it was evident that our experience was quite similar. We both enjoyed the bends and slopes, had fun seeing each other across the barriers and John especially enjoyed drafting Michelle for about 300m until he couldn’t keep up with her anymore. The straight was possibly the most tedious and we just looked forward to the next u-turn or slope.
Assessing my competition when I was in the holding area, it was very clear that the two women in front of me would lead and finish off ahead of the rest of us and the women behind me were reasonable competition for my abilities. Throughout the race, I aimed to maintain a steady pace, having no expectations other than getting to the end and surviving the upward slopes.
On average I kept a speed of 24km/h. When I saw John on the opposite side, cycling his last lap, I considered slowing down so he could catch up and complete the loop together but I was having a very good race, keeping a steady pace and decided against it.
Throughout my entire race I was largely on my own in my own category. The fast riders were obviously way ahead but other than overtaking one rider in my category, I didn’t see anyone else nearby or in the distance. A brief calculation indicated that I could very possibly have an opportunity to win a place. With that in mind, I pushed on even when my injured foot was going numb and I was super happy when I crossed the finish line. Dismounting the bike was a bit humorous with my jelly legs but it was great to catch up with hubby and Michelle to toast our successful rides with a couple of 100 Plus’s.
The race results were released fairly quickly and it was extremely exciting when it was confirmed that Michelle took 3rd place and I placed 1st in the Veteran Female category. That was just an awesome way to finish our races.
After accepting our prizes, we headed back home. Knocking up 40km in one day was twice as much as John and I have ever ridden making the homebound ride eternal. Michelle on the other hand just cruised on as if she’d only just started riding.
We celebrated our successes with poolside big breakfast, strong coffee and beamed for the next couple of days.
With two out of four Tri-Factor sporting events completed, we are waiting for the Tri-Factor Run at the end of July but not before the OSIM Sundown night race.
7th July, Tuesday, Singapore experiences one of its worst MRT breakdowns during the evening rush hour. The power trip affects both the North South and East West Lines.
So, considering the peak hour traffic jams on the expressways, the disruptions in public transport or simply the high COE prices, have you considered putting on that pair of running shoes and running back home instead?
It might not be as difficult as it seems!
Here are some routes, assuming that your office is located in Central Business District (CBD).
– CBD to West: Tanjong Pagar, Southern Ridges
Southern Ridges is a fascinating 10 km of green, open spaces that connect Mount Faber Park, Telok Blangah Hill Park, HortPark and Kent Ridge Park.
– CBD to East / North East: Marina Bay, Ford Road, East Coast Park
Ford Road is a brand new road that links up Marina Bay and East Coast Park. Running along East Coast Park, runner can detour to any of the eastern neighbourhood easily via overhead bridges or underground tunnels.
– CBD to North West: Tanjong Pagar, Green Corridor
Green Corridor is a 10km trail running route filled with heritage, nature, sunshine and uninterrupted paths with zero traffic. Keep in mind that it is not suitable for night time runs.
– CBD to North: Use Marina Bay, Benjamin Shears Bridge, Kallang Park Connector.
Kallang Park Connector links Bishan-Ang Mo Kio Park and Kallang Riverside Park. This park connector serves as a key running route from central Singapore to the South.
Caveats
Yes. We can understand the loads you might have to run along with.
Yes. We can understand that large distances might not allow for running.
Yes. You will have to some planning as to what clothes to pack, what to carry with you etc.
But still, all things considered, we believe that running to / from home is an good alternative. It is a healthy way to clear your mind after a long day at work, and it might end us saving you time. More time with your family or friends is much needed for all of us spending an average 8 hours in office. Finally, seeing the beautiful landscape while listening to your favourite music is a great way to end your day.
GPS: Running watches / Apps with a tracking function track your distance with a high degree of accuracy.
LSD: Long Slow Distance.
BPM: Beats Per Minute.
ITB: Iliotibial band syndrome. A painful injury which runs from the hip, down the thigh, across the knee, and through the shin.
BQ: Boston Qualifier. Runners trying to achieve a finish time that gets them entry into the Boston Marathon.
MUT: Mountain. Ultra. Trail.
Common Running Terms
Fartlek: A speed workout in which you add short, variable speed burst.
Pronation: The way the foot strikes the ground while running. If a runner is an overpronator, their foot rolls inward. If a runner has excessive wear on the outside of their running shoes, they are likely to be an underpronator.
Chafing: Rubbing cause painful skin un-comfort in areas such as inner thighs and armpits.
Drafting: A race strategy where you run behind another runner. As they block the wind and you cruise through the kilometres.
Hitting the Wall: Also known as “bonking” during a race. A sudden loss of energy.
Taper: Weeks before a big race, a runner will decrease their total running mileage to store energy.
Runner’s High: A term given to the feeling of euphoria that is induced by running.
Carbo Loading: Consuming pasta and bread prior to a big race.
Minimalise: Lower, lighter running shoes as compared to cushioned and highly heeled models.
Plantar fasciitis: A common runner’s medical condition. Pain and stiffness in the heel.
VO2 Max: A runner aerobic capacity. A runner’s maximum oxygen intake.
Negative Splits: A runner runs the second half faster than the first.
Aerobic Exercise: Long in duration but low in intensity.
Anaerobic Exercise: Short in duration but high in intensity.
Tempo Run: Holding a hard pace for twenty minutes period during a run.
Durian prices have been dropped significantly, so, are you having a feast? There are a lot of stories, legends and myths about this fruit. As runners, should we bother about them or… Just Eat Lah?!
So let us look at some facts and myths about durians that runners need to take note.
Facts:
1. Durian will cause weight gain.
A 1 kg sized durian bag is close to 1,300 calories. Durian can pack up to three times more calories compared to most other fruits. Therefore, eating one durian can rack up as much as 70% of the daily 2,000 calories recommended for an average adult. Wow! Yes, if you are on a diet or if you are training hard for your race, this is one fruit you should give a miss, or limit the intake considerably. For your information, one seed durian has approximately 54 calories.
2. Durian is an instant energiser.
Because of durians’ high carbohydrate content, durians can help replenish energy quickly. Research has shown that durian’s high potassium content can help reduce fatigue, relieve mental stress and anxiety. No wonder, durians are always enjoyed in groups and frequently leave a memorable experience.
3. Durians do possess some health benefits.
Durian contains fiber which makes it a good bulk laxative, and antioxidants vitamin C which helps the body develop resistance against infections. Also, it contains many B-complex groups of vitamins which are essential for the body as it requires them from external sources to replenish. A consoling fact if you have been feasting on durians. 😉
Myths:
1. Drinking water from a durian shell.
This does nothing for you, really. If you are doing it for the sake of any benefit, you may as well consider stopping.
2. Mangosteen should be eaten with durian.
Many believe that this combination reduces heatiness. Eating durians can indeed induce a feeling of “heatiness”, demanding greater digestive effort. According to Chinese belief, a mangosteen, being a cooling fruit, will compensate for that. No logic lah! The habit of eating durians and mangosteens together probably stems from the fact that they are harvested at about the same time!
3. Durian is loaded with cholesterol.
Durians contain no cholesterol. In fact, the monounsaturated fats that durians contain can actually help lower your harmful cholesterol levels! Cholesterol is found in foods containing saturated fats such as red meats, seafood and dairy products.
So… the durian is a highly nutritious fruit which when eaten in moderation, will provide the body with many minerals, vitamins and good fats.
Eating two to three seeds of durian at one sitting is sufficient, but because durians can become so addictive, who can really control himself?
One of the little concerns I’ve had with writing on JustRunLah! is differentiation. Differentiation between what I post on my personal (though public) blog and what I’d post here. This is to my first ever race review on JustRunLah! and hence I find it paramount that I establish boundaries. Honestly, it’s pretty difficult to tell. Yet I’ll try my best to ensure this platform provides a slightly more objective recount, while my personal blog has just about anything I wish to point out 🙂 Thank you for kind attention thus far and let me dive into the review.
Race pack collection and whatever
I don’t have any complains with this aspect. Race Entry Pack Collection took place at Suntec this year from 26-28 July – therefore pretty convenient for people from all over Singapore. I recall the first time I participated in Sundown in 2012 – REPC was held at expo. Fair amount of promotions and stores around the race expo, though nothing quite caught my eye. It really isn’t habitual for me to take photos so I’m afraid you’ll have to rely elsewhere. Oh, having picked up my pack at about 1pm on the 28th, I only spent about a minute in the queue and a minute at the collection counter. Walking through the race expo to the exit definitely takes longer (this could be a good thing for those who enjoy touring booths) at the hour of my visit.
My race category
Of course, there are many elements that I can consider in a race. It’ll be awfully boring if I were to pick at them one by one objectively, so I’ll incorporate some of my experiences. Just for context – I signed up for the Sundown 10km Mixed Team of 4 category – so my reviews are based around this distance in case you haven’t already realised from the title of this post 😀 I’m not going to be very structured in my analysis, hence do look out for the font in italics as there’s probably some element of the race that I’m highlighting.
Let me be explicit about the reason for signing up for the team category – it was the most affordable. To put it frankly, Sundown isn’t exactly the cheapest races out there. Nonetheless, having participated in 2014 (my review’s available here), I was eligible for the Loyalty rates. Sign up as an individual and I’ll pay $45 during the Early Bird period. Sign up with three other friends and we’d each pay $42. I began my arduous hunt for other early birds. Just for some perspective, a non-loyal Early Bird who signed up as an individual would have to fork out $53 (with the exception of the weekend of discounted on-site registration commemorating Hivelocity’s collaboration with OSIM).
Apologies for the extended details (though all very factual) with regard to the race category. I promise I’ll get to the race soon.
The race precinct
Speaking of getting to the race, I cannot resist incorporating my little story of literally, getting to the race. My team mates and I were a little less early than we hoped for, having had a hearty dinner just prior. We thus were jogging to the venue from around Nicoll Highway where we were given a lift to. Unfortunately, we had took a wrong turn and extended up running along the precinct’s perimeter. If I may illustrate with my favourite picture editor below – Microsoft Paint.
Credit to Sundown Marathon for the original photo, prior to the addition of my little white line (and the yellow barricade that runs along the trees).
Now, the group of us was running along the lengthy white line trying to find an entrance. Alas, there was to be none as we were on the wrong side of the fence (or barricade). At the Finish, we kindly requested permission from the kind volunteers to shift the barricades (and put them back after we entered, of course). Thankfully, they obliged with laughter and we thus were able to make our way to the baggage deposit – that was smooth and efficient, with their suggestion to avoid keeping valuables in the bags.
The race itself
Thereafter, we hurried to enter the start pen. While running along the barricades, we had noticed that there were multiple waves. I knew that though waves were of benefit in dispersing the crowd, being caught in a wave other than the first would often mean having to weave through crowds, depending on one’s running speeds. I suspected we were in wave 2 or 3. We were to be proven wrong.
I had decided to run with my friend, having recognised that I don’t run that well at night and that a good time was impossible in a relatively narrow, bi-directional route when you had say, 3000 people in front of you? We said a short prayer over our team and waited patiently. It was a long wait. As waves were flagged off, we realised we weren’t in wave 2, or 3, or even 4, but 5. Flag off was around 10.20pm for our wave.
The race route was pretty straightforward, making a small loop around the F1 building before heading over the Helix Bridge and then a giant loop at the Gardens By The Bay. Thereafter, we’d climb Bayfront Bridge before heading to the finish. It is notable that there were steps sandwiching the Helix Bridge. Tripping could be a potential hazard for faster runners, though for any runner, this interrupts one’s rhythm. As for the remainder of the GBTB portion of the route, it was bi-directional, only being separated by cones spaced apart. As my friend and I were running faster than the average runner in our wave, we found ourselves unable to run in a straight line, instead snaking around people (must have been the trace amounts of Bailey’s in the Tiramisu earlier…). We did periodically (maybe more often than not) end up running in the wrong “lane”.
The wonders of Microsoft Paint. The orange blobs are the cones. The rest should be pretty self-explanatory.
Anyway, this pretty much happened the entire route. There were a sizeable number of participants who were doing this as well, simply because they were running faster than the bulk of the participants alongside them on this relatively narrow route (3-4m wide per direction). Definitely hazardous at times! On a separate note regarding the route, distance markers were present throughout, though admittedly they’re harder to spot under the cover of darkness. Nonetheless, the route was sufficiently lit.
The hydration and nutrition stations, in my opinion, there were definitely sufficient. There was plenty of water and isotonic drinks (100 Plus Edge?) available at each of the 3 stations, situated at about 3km, 5km and 8km. In addition, GU gels were available around the 5km mark, a new feature for a 10km race.
Post race
A banana, a bottle of water and a can of 100-Plus were handed out after the finish. There wasn’t any queue for collection. My friend and I crossed with a Gun Time of about 1:13 – this is important because it provides context to whatever I’ve mentioned prior. Obviously runners running finishing below the 50s would have encountered a different experience and likewise, the same applies to runners finishing later. The Finisher’s Medal was handed out as well. It looked pretty nice to me, though the workmanship felt mildly inferior to my recollection of last year’s medal.
That’s about it for my review! Perhaps the only thing missing are photos of my team and I. Here’s our 10km Mixed Team of 4 – 2TIMfour7. Unfortunately there aren’t any of us running… (that’s a realistic limitation of night races).
The team – 2TIMfour7.We’re in here somewhere. Nah kidding, not anywhere near yet, we’re way back in wave 5. Credit to LemJay Lucas Photography.
Post-race race
Not forgetting, of course, the race where there was actually an explicit goal time to meet. We were really running for this train departing at 12.08am – no kidding as the last train to Tai Seng wasn’t gonna get us all the way home. Now that’s probably the best part about participating in the 10km category – participants can catch public transport to the race venue and (probably) still leave in time on our MRTs. That’s cost savings! 🙂
#runforareason – the last train
Hope you enjoyed my attempts at a relatively objective review! If you’re interested, feel free to check out my personal review here.
Running is a cardiovascular activity that involves repetitive, fast-paced movements of the body, mainly the legs and hips. Yoga, on the other hand, is relatively passive activity where the mind, body and soul are engaged while performing meditation in different poses using multiple parts of the body. While the two sound like total opposites, yoga is actually a complementary activity to running due to the beneficial physical and mental effects it brings.
#1 Improve flexibility
Image credits: Active
This is main reason why cited by most runners when they choose to take on yoga. Being a repetitive motion sport, running often results in stiffness in the lower body parts including the hamstrings, hips, calves and iliotibial (IT) band. Due to the nature of yoga poses, for example lunges, yoga stretches the tight muscles which increases the range of movements in related joints. As a result, the increased flexibility decreases stiffness in the body parts and hence movement becomes easier with lesser tension. Runners often experience fewer instances of muscle aches and discomfort after practicing yoga for a period of time.
#2 Injury prevention
Image credits: 123RF
Pain and injury experienced by runners are mainly due to muscular imbalances since muscles in the lower parts of the body are being overused while others are being underused. However, yoga can alleviate this condition because each yoga pose, be it simple or complicated, involves a balanced engagement of opposing muscle groups from head to toe in order for one to maintain balance and stability. In this way, a natural balancing of strength and flexibility occurs, which creates biomechanical balance over time – one of the major benefits that await runners who undertake a regular yoga practice. (Source: Human Kinetics)
#3 Focus, concentrate and de-stress
Image credits: INC
When it comes to long distance running, mental strength and endurance is necessary to successfully complete a run. Many have also cateogised running as a form of meditation, in an active form. Similarly, yoga requires focus and concentration both on the inside (mind) and on the outside (body). Meditation via selective yoga poses clear one’s mind and distractions, allowing one to destress and remove negative thoughts; be it disappointments from bad runs, feelings of anxiety due to an upcoming competition, or simply a bad day at work. With a regular routine of yoga sessions, one can get into the zen mode much quickly and shut down all distractions and mental exhaustion when aiming for one’s personal best.
#4 Breathing technique
Image credit: Phillymag
Runners often find themselves constantly exploring different methods of breathing to maximise their lung capacity and pairing between breathing patterns and their running momentum. A person with better lung capacity will have more oxygen circulation around their body, deterring symptoms of fatigue and breathlessness. The breathing pattern during running and other cardio activities use rapid and shallow inhalations and exhalations, where only a portion of the lungs are utilised.
In contrast, yogic breathing is slow, deep inhalations with long exhalations, which utilises the entire lung. As such, yogic breathing has shown to increase lung capacity overtime, which in turn increases physical endurance and improves overall athletic performance.
#5 Strengthening weak spots
Image credit: Yoga.com
Runners have very strong legs because of running. However, when it comes to holding a standing yoga pose, runners often get taken aback by their wobbly legs. As mentioned above, yoga uses many muscle groups throughout the body and when weak, unused muscles of runners are being engaged, those muscles get strained and tired, eventually giving way. Using body weight, yoga enables runners to strengthen their upper body and core while maintaining the power in their already strong lower body.
With a stronger core, runners can move their arms and legs more efficiently, which results in better running form and posture. People who practice yoga usually experience lesser fatigue and weight impact on the legs when they run. Hence, a strong core creates a strong runner!
It is crucial to note that not all yoga poses are suitable for runners; extreme yoga poses that involves straining of knee joints and lower backs are not recommended for runners preparing for competition. Yoga such as the popular Hot Yoga is known for burning calories effectively, but it also results in dehydration as one does yoga poses at 35degrees c of heat. Runners should always consider the intensity of the yoga; strong and rapid (Ashtanga, Bikram) or gentle and slow (Hatha, Iygenar) and the timing of doing yoga (pre-race or recovery). All in all, runners should embrace the wonderful benefits of yoga and give it a try!
Singapore’s Ultimate Obstacle Event, The Commando Challenge is back on 17 October 2015. Held on Sentosa Island, the 2015 edition has more obstacles than last year with 14 challenges for commandos to get over, under and around. With new and old elements including the beach run, track and jungle paths and of course the crowd favourites – Fire, Ice and Electricity!
There are 2 event categories: Commando and Extreme Commando. Each category is designed to push commandos to their limit.
Photo credits: Commando Challenge
Are you Commando enough?
No other race event in Singapore has a 5-7km run along the beaches, tracks, and jungle of Sentosa Island, with 14 military style obstacles all culminating in a huge party atmosphere on Siloso Beach.
The obstacles demand all-round fitness – The event organizers draw on their years of experience of selecting and training elite soldiers to develop a course that can be completed by an individual or as part of a team.
While a healthy and trained physique will be helpful in completing the obstacles, the spirit of determination, resilience, courage and unity can become the winning formula for the multi-elements obstacles.
You can enter the Commando Challenge as an individual but for the maximum fun, you should gather friends, colleagues, family and anyone keen to take on the challenge as a team. It’s a great way to get out, get dirty and have some fun!
Photo credits: Commando Challenge
Old vs New Edition
Last year, 3,000 participants tackled the 5km route in Sentosa for the first time, where never-before-seen elements of fire, ice and electricity being introduced into the Singapore race scene. Extreme Commandos took on a route which included a 15kg backpack, a high ropes course, a 450m zip line, and a swim.
In contrast, for this year’s race, the organisers are expecting over 5,000 people to challenge an alternative 6km route in Sentosa, with brand new obstacles to conquer, in addition to some of last year’s favourite obstacles.
Participants can also expect the unexpected as there will also be a few surprises for this year’s challenge! Besides carrying a 15kg backpack, Extreme Commandos will be taking on a 10km route with up to 20 obstacles this year.
Photo credits: Commando Challenge
Live The Commando Spirit
For this challenging race event, you can expect yourself to be crawling through mud, overcoming fears, coping with water obstacles and more! Despite the physical and mental exhaustion and fatigue, the sense of achievement and unrivalled sense of accomplishment and pride at the finishing line will be priceless and memorable for a lifetime.
Remember: Special Forces standards are not expected, but a Special Forces attitude definitely is – Never, never give up.
Outdo your limits and take on the ultimate obstacle race by registering for the Commando Challenge here!
JustRunLah! is proud to be the Official Running Portal of Commando Challenge 2015.
Took Scoot night flight 2 days before race. Arrive Gold Coast on the morning 1 day before race. Proceed to Race expo, which is along the way to most common accommodation options (Surfers paradise: 4.5km from start point or Main Beach: 2.5km from start point). Carbo load at restaurants located around Surfers paradise (advance reservation required as the popular restaurants are flooded with runners participating in the race.
Race expo
Race expo was located conveniently at Gold Coast Convention and Exhibition Centre. Well organised with essential booths to meet running gear, accessories and nutrition needs. There are also booths for phototaking with your friends. Booth to deposit race supplements/drinks to be placed along designated water stations according to individuals’ requirements.
Logistics on race day
Full marathon starts at 7.20am. Drive to and arrive at Australia Fair Shopping Centre near the start point (about 200m) at about 6.20am. Smooth traffic and ample parking spaces at Shopping Centre. Warm up and stretching at closed road beside shopping centre. Start pen opens only about 20min before race start. Clearly marked signages guide you to the respective zones based on estimated race completion time during registration. Many portable toilets located near start pen.
Weather
Sun rises about 6.15am. About 10 – 12 degrees Celsius during arrival at start point. Muscles do not warm up so fast. Sun gets glaring at about 8am. Sunglasses and sunscreen recommended. Temperature increases to about 16 degrees Celsius. Heat from sun bearable but some sweating to be expected.
Crowd and atmosphere
Residents staying along race course cheering by their houses. Supporters located along most part of routes, with some musicians playing music and cheerleaders at sides of route. Large names on race bibs allowed supporters to shout for your names. Expect many hi-5s from kids to the elderly supporters.
Route
Some up-slopes but more downs and flat. Water points very well organised. With alternate stations providing sports drinks. Personalised deposited items located at water stations may take up some time to be retrieved by the volunteers.
