January 2015 Race Highlights

By

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February 4, 2015

As we get ourselves ready to mark the calendar for February races, here’s a look back on the races in January 2015.

Mileage New Year Run 2015, 1 Jan, Punggol Park 10 km

Starting the New Year with a 10 km run at Punggol Park was the Mileage New Year Run, where participants enjoyed a run along the routes of Punggol Park, Hougang Avenue 8 and Sengkang-Punggol Park Connector, while doing their part for charity, with 50% of the race proceeds will be donated to charity as part of Mileage’s community outreach effort.

Participants were most satisfied with the race being value-for-money because the affordable race fee of $15 not only entitled them to a race event shirt and race bib, but water and isotonic drinks at 2 points along the race routes, accurate distance markers per kilometre and energetic pacers. The pacers were provided at sub 40min, 45min, 50min, 55min and 60min helped participants in achieving their PB, a commendable race feature.

The race event fared best in route planning and pre-race logistics and a bag deposit area was available for participants to safekeep their belongings as well.

A scenic and refreshing run, the Mileage New Year Run proved that an enjoyable race need not come with fancy runners’ entitlements or race day activities, but one that brings the best out of runners in achieving new running goals with the help of pacers and well-organised routes.

NUS Bizad Charity Run, 10 Jan, Mochtar Riady Building NUS, 10 km and 5 km

The NUS Bizad Charity Run is an event organized by the NUS Business School Alumni Association and Bizad Club to raise funds for the needy while promoting the spirit of contributing to the community with the help from students, staff and alumni of NUS Business School and their friends.

The evening run around the campus of NUS had an interesting and challenging race route with the highest elevation being 43.2m.

Runners got to enjoy a campus tour by running past the different landmarks in NUS. The race event fared best in route planning and pre-race logistics and the video preview of the 10 km race route on the event website was a great idea to let participants know what they were in for. Each hydration point along the race route was accompanied with a First Aid station, which was commendable because the steep slopes of the race route were potentially dangerous.

Areas which the race did not fare as well were the runners’ entitlement and race day expo and activities. Runners were entitled to a shoe bag, event shirt, magazine and a few vouchers. There was a minor delay for the race flag-off timing from the feedback of some runners as well.

Over all, the race event committee did a satisfactory job in ensuring the smooth collection of race packs before and during the race day, and the daunting yet thrilling hilly race route of the NUS campus continues to draw participants each year to challenge their limits and do their part for those in need.

[NEW] West Coast Mazda Run, 4 Jan, West Coast Park, 6 km and 1.2 km

The West Coast Mazda Run 2015 was the first run organised by West Coast Grassroots Organisations in conjunction with Mazda Singapore. There were 2 race categories, namely the 6Km Fun Run and the 1.2Km Family Fun Run.

As a new race event, it fared average on all aspects. Route planning and hydration facilities required more attention according to feedback from race participants. The race course goes through the scenic costal area of West Coast Park and back to the West Coast Community Centre via the West Coast Highway and West Coast Park Connector, which might have been confusing for some runners because the route consisted of many loops and turns.

In addition, participants felt that the lack of baggage deposit area resulted in inconvenience, as many had to run with their belongings. The insufficient hydration stations were also raised by participants and more hydration facilities could be put in place for the subsequent events.

Despite its shortcomings, the race was fun-filled and many families enjoyed themselves on the event day with games and activities, the help of friendly event staff and free shuttle bus services. The goodie bag was a delight for many as it consisted of magazines and retail vouchers.

Positioned as a ‘Fun Run’ targeting families and recreational runners, the West Coast Mazda Run proved that “there are no limits when it comes to fun” with avid participation of runners coming from diverse backgrounds, age group and abilities. With better route planning, increased hydration facilities, improvement in other aspects of the race, this race event will be able to attract even more people to join in the fun.

[NEW] Run For Light 17 Jan, Gardens by the Bay, 5 km

Another new race event of the year is the Run For Light 5km fun night run that offers a unique running experience for participants with creative concepts that vary the visibility of participants. Run For Light is a global initiative to create a supportive community to help the less fortunate, and 30% of the registration fee going to the Guide Dogs Association of the Blind in Singapore (GDAB).

The event had 3 parts to it: the Dog Walk, main 5 km race and the race village- a post-run party. Participants rated the event highest on the route planning and this is most probably due to the interesting race route concepts where the 4 different zones gave participants varying visual experiences, an attempt to experience the lives led by the visually impaired. Zone 1 enabled 50 pre-registered participants to be led by the GDAB guide dog teams and race ambassadors on a designated lane; Zone 2 was a normal race course accompanied by the picturesque backdrop of the Marina Bay Sands and Singapore Flyer; Zone 3 had dimmed lighting and the last zone was fully-illuminated.

Participants were rewarded with sumptuous food choices from the mobile food and beverage vendors and live music performances by a line-up of local bands. The goodie bag was a pleasant surprise for many as it contained a generous amount of retail vouchers.

Runners highlighted the need for improvement in areas such as hydration facilities where isotonic drinks can be included in addition to mineral water. The lack of a baggage deposit area was inconvenient for participants and amenities (WCs, etc.) were insufficient. With the consideration and implementation of these suggestions from participants, Run For Light is indeed an event to anticipate in 2016, for its never-before-seen race concept and meaningful cause.

All images from respective races’ Facebook sites unless stated otherwise.

Singapore Chinatown Litter Race

By

SG Unfit Runners

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February 3, 2015

Chinese New Year is around the corner again and Big Bone Guy suggested visiting Chinatown to take a look at this year’s decorations. The fact is, we are more keen on the breakfast choices around Chinatown than the decorations, but it is as good as any excuse just to visit Chinatown for our morning run.

While warming up at the open area in front of China Town Point, I notice a McDonald paper cup sitting on the marble ledge of the subway entrance. The issue of littering has been brought up recently by Prime Minister Lee Hsien Loong and some other top ministers. Here is my favorite quote by ESM Goh, “Without foreign workers, Singapore is likely to become a ‘garbage city'”

Instead of the usual running scenery, I decided to do a “Singapore Litter Race” by taking photos of some of the more atrocious littering examples which I encountered on a early Sunday morning. My ITB injury has gotten worse since the Bizad Charity Run and I can only cover a short 3km today. Let’s see some of the results:

Starbucks takeaways. Hello! Do you see the dustbin 5 steps away?

At least pile the beer cans nicely so that people will think that it is pavement art

These people will be fined for drinking booze after 1030pm and in time to come. Cleaner hard at work in the background

Attempting an artistic shot of the beer bottle

Please clean up your birthday party afterward all the fun and joy... — Please clean up your birthday party afterward all the fun and joy…

Without foreign workers (& Uncles), Singapore is likely to become a 'garbage city — Without foreign workers (& Uncles), Singapore is likely to become a ‘garbage city

Is it that hard to bring your litter to a nearby dustbin? In Singapore downtown area, there is a dustbin every 20 paces away and yet people could not be bother to walk that few meters to a bit of arm power to hurl the trash into a dustbin.

Welcome to the ugly side of Singapore!

Meanwhile, for those who are still interested in the Chinese New Year decoration at Chinatown, here is the only picture which I took.

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 a finalist at the Singapore Blog Awards.

Sports & Fitness Asia is back in Singapore for 2015!

By

Team JustRunLah!

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February 3, 2015

Following the success of the inaugural Sports & Fitness Asia 2013, Sports & Fitness Asia 2015 will make a return from 11-13 June 2015 at the Singapore Expo.

Come face to face with latest strength and cardio training machines & equipment, sports performance apparel, sportswear & accessories, action camera & wearable technologies, sports science & rehab technologies, sports nutrition & cosmetic products and more.

Fitness and sports enthusiasts will also be able to up their game at a number of training and development workshops at special rates, including a Golf Clinic and Personal Trainer’s Enrichment Classes.

The three-day event will culminate in Singapore’s first-ever FitXercise marathon on the 13^th of June, a one-day fitness movement programme featuring hundreds of sports enthusiasts participating in a different fitness movement or dance class every hour from 8am till 6pm. These include Bokwa, Body Combat, Body Balance KpopX Fitness, Piloxing, Stott Pilates, sh’bam and Tirisula Yoga. This is a not-to-be missed opportunity to make friends, have fun and get fit at the same time!

In addition, the event will incorporate the following highlights:

Competitions and Sports Showcases:

– Sports Photography Challenge @ SFAsia2015

SFAsia2015 will see budding photographers to showcase their best sports photo. Shortlisted entries will be displayed and judged by a panel of experts. The top 3 entries stand to win attractive prizes. For more information on the challenge and available sponsorship opportunities, please refer to the homepage for the latest updates.

– Singapore Freestyle Inline Skating Championships 2015 – 11 to 13 June

Love inline skating? Then don’t miss out on showing your support at the Singapore Freestyle Inline Skating Championship 2015, where the country’s finest inline skaters will battle it out in three categories;

Speed Slalom – Thursday, 11^th June
Classic & Pair Slalom – Friday 12^th June
Slide Slalom & Battle Slalom – Saturday 13^th June

– Calisthenics Challenge 2015 – 11 to 13 June

Calisthenics are a form of exercise consisting of a variety of exercises, often rhythmical movements, generally without using equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance. Organised by the Singapore Calisthenics Organisation, the Calisthenics Challenge 2015 will see participants outperform one another in a variety of physical exercises without the use of equipment of apparatus.

– SEA Grappling Challenge 2015 – 12 to 13 June

Grappling refers to techniques, maneuvers, and counters applied to an opponent in order to gain a physical advantage, such as improving relative position, escaping, or submitting to an opponent. Come June 2015, the SouthEast Asian Grappling Challenge will make its way to Sports & Fitness Asia 2015, where teams will compete to become the ultimate SEA Grappling Champion. Don’t miss this nail biting sport and come on down to show your support for the competitors!

– Singapore Full Contact Karate Championship

SFC is Singapore’s premier full contact karate tournament, featuring competitors from the various karate schools in Singapore and the region. Athletes compete in a knockout (K.O) tournament format with minimal protective equipment, which puts their endurance and fighting spirit to the test. In celebration of Singapores 50^th year of independence, spectators will also be treated with an exhilarating array of karate demonstrations by the best karate practitioners in the country.

Training & Development Courses

– Golf Clinic – 12 June

This ½ -day multi-purpose consultation programme is designed to help golfers improve their game by providing a holistic approach to Golf. At the end of the day, participants will develop a sense of satisfaction knowing that they are doing it ‘fittingly’ every step of the green.

– Personal Trainers’ Enrichment Courses

Learn from master trainers the industry’s best practices and walk away with the latest insights and best practices the industry has to offer. Professional trainers looking to build on their existing certifications will also benefit from these sessions.

– Exercise is Medicine Singapore

In 2011, Changi Sports Medicine Centre, together with the American College of Sports Medicine launched the Exercise is Medicine Singapore (EIMS) initiative to promote collaboration between health care providers and fitness professionals in Singapore. The EIM initiative now includes a credential program that will provide exercise professionals with the opportunity to work closely with the medical community and provide numerous additional benefits to the certified professional.

The 2 day full certification course will be hosted by EIMS, please refer to www.sportsnfitness.asia for more information.

For more information, visit www.sportsnfitness.asia or their official Facebook page today!

Race Review: 7th Manila Condura Skyway Marathon, 2015 (by ‘ALCE’)

By

ALCE

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February 2, 2015

Why run overseas?

It isn’t unusual to hear someone in Singapore asking: “Which race are you going this weekend?” I had the privilege of answering that exact same question very differently when a colleague of mine asked. “Condura Skyway Marathon!” I answered. “Huh?” he retorted. The popularity of joining an overseas race is fast catching up with many Singaporeans (if budget permits) and how it can be integrated into a new term we runners like to call “Runcation”. Running at Marina Bay vicinity 12 times a year can be very uninspiring. I am one of those who feel that participating a race in a foreign country will bring me new insights on how races can be better organized and how the body experiences an entirely different climate adaptation.

Planning/Race Selection

Exploring my yearly overseas race options since Oct 2014, The Condura Skyway Marathon definitely caught my attention for several reasons. Firstly, we are running for Help Educate and Rear Orphans (HERO) Foundation. Meaningful as it may be, I was more intrigued by their secondary mission for this run; the military-styled camouflaged ribbon on the finisher medal serve as a reminder to me that the organizers are providing support to the families of Filipino soldiers killed or injured in action. Arriving on 30th Jan morning in Manila, I was one day ahead of the race so I should be able to get plenty of rest.

Pre Race

I went to collect my racekit at the hotel lobby and at the same time, had a look at the setup of the Condura Race Village.

There were 2 well-known hotels within walking distances to the start point of the race, so no extra cost for transport was required. The racekit consisted of a technical shirt (better known to Singaporeans as a race tee shirt), a race bib, D tag timing band and an Asics discount voucher).

Just one of the many attractive goodies.

I was truly very excited about this race over other races for this year because it was a night race (start time – 12 midnight). I have always enjoyed running at night and to make the race even more attractive, we would be running on the well-lit, long and never ending expressway (otherwise known as Metro Manila Skyway System).

During the Race

And off we go! Kudos to the organizers for maintaining order with the corrals. When you register for this race, you were told to estimate or state your finishing time during the registration process, thereafter, a corral alphabet would be assigned and printed on your race bib. Corrals were dispatched about every 2 mins in alphabetical order.

Well organized and orderly starting point.

Racing on expressways or highways always has its advantage because the road is wide enough to accommodate a vast sea of runners. However, because of Philippines’s complex network of highway/road systems, there were a lot of slopes and downhills. It came to a point where I gave up on running up the slopes and made sure I raced the downhills in big strides. Medics were very active with the muscle/anti cramp spraying while the volunteers did more than you could ever ask for at the respective drink stations.

Overall, race course was well worth the running experience. The plus points of this very well organized event were:

1) water / Gatorade were served cold and always adequate (whole table was filled with cups and clearly visible).

2) cups used at drink stations (every 2.5km or so) were shorter and broader at the base so as to avoid cups tipping over while runners tried to grab hold of them.

3) bananas were given out and never insufficient.

4) sponges dipped in buckets of ice water were free for anyone who needed them. I used them to sponge my knees and seemed like it helped.

5) distance markers at every km were clearly marked and accurate.

6) EVERY drink station had at least 6 portaloos and they were differentiated for male and female use.

7) temperature (21 degrees) was perfect for night running at this time of the year.

8) my hotel was very near the start line.

Billboards are great icons to use to aim for next rest point.

Running down and off the Skyway ramp towards end point.

Post Race

As I tried to embrace the sights, sounds, beauty and satisfaction of crossing the finish line, the Condura Race Village was already filled with so much joy, smiles, congratulations and happy finishers. The most memorable moment was when I was presented my finisher medal – it was worn around my neck personally by a Filipino Army soldier, followed by a strong salute to me. How cool was that? It was definitely worth the trip, especially if you enjoy a night race.

Every runner's dream destination. — Every runner’s dream destination.

A finisher medal that is worth every step!

Logistics/Stats

Some statistics our local Race Directors or Event Companies might be interested in.

15,536 runners (42km being the most popular race category! Seems like many in Philippines are ready to challenge the 42km).

212 international runners (so far, only 2 known Singaporean runners participated, including myself).

350 medics

25 hydration stations

53,581 litres of drinking water

22,680 litres of Gatorade

210 portaloos

13 ambulances

2 field hospitals

699 race officials

10% Off TomTom GPS Sport Watches

By

Team JustRunLah!

-

January 31, 2015

A few weeks ago we ran our “Thank You, Buddy!” contest, to give our runners a chance to show their appreciation to their running buddies. Up for grabs were some amazing running goodies, with the grand prize being a pair TomTom Runner Cardio watches.

We were happy to see your amazing response, as the contest proved to be a resounding success, with over 3,000 unique participants and voters. JustRunLah! thanks you, our readers, for your contributions that help us foster a strong spirit in the Singapore running community.

Want a watch, but missed on the contest? Now is your chance to purchase a TomTom GPS Sports watch at a discounted price. JustRunLah! together with TomTom, are happy to bring you an exclusive discount across the range of GPS Sport Watches and running accessories!

All you have to do is to print this page and bring it with you at a Motion Sports store to enjoy 10% discount on TomTom GPS sports watches and accessories!

TomTom GPS Sport Watches

Using a TomTom GPS Sport Watch is the easiest way to improve your running.

The all new TomTom Runner Cardio gives you real time running information when you need and a built-in heart rate monitor so you can get more out of every run.

See real-time running information

See real-time running information at a glance. Track your distance, time, pace, speed and calories burnt as you run.

Train in your optimal heart rate zone

Heart rate monitoring is the single most accurate means to understand how your body is responding to exercise. Select a zone to match your training goal and always know whether you need to speed up or slow down. You can train in one of five intensity zones:

5. Sprint: mostly used as part of interval training.
4. Speed: high tempo training to improve your speed and fitness.
3. Endure: moderate to high tempo training to improve your lung and heart capacity.
2. Fat Burn: moderate tempo training, great for weight loss.
1. Easy: easy tempo training, mostly used for warm-up and cool down.

Built-in Heart Rate Monitor

Get accurate heart rate information without the need for a separate chest strap.

Race your past performances

Race yourself by comparing your current run with past performances.

Our contest winners

Here is a snapshot of our “Thank You, Buddy” contest winners, Wei Tin and Ah Siao with their TomTom Runner Cardio watches. Well done to Ah Siao, for being such an inspiration to your buddy Wei Tin, and thank you, Wei Tin, for inspiring others with your personal story! Congratulations to the both of you; with your TomTom Runner Cardio watches, we hope you will continue to run happy, run strong, and… just run lah!

For the rest of our readers, grab this opportunity and make one yours today at a discounted price; brought to you by JustRunLah!, Your Running Buddy.

Learning From the “Poop Man”

By

Team JustRunLah!

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January 30, 2015

Late last week, a story of Swedish distance runner Mikael Ekvall made the rounds on the internet once again. It’s not a news story because it happened years ago, and there are only so many times you can tell the same story of a man pooping himself in the middle of the race. The article lauds his ability to shrug off the incident, while simultaneously making disparaging comments of, well, shit happening. That seems to be completely missing the point. (You can read the story we are referring to here).

The real story ought to have been about Ekvall completing the semi-marathon in 1:09:43, placing 21st in that race, despite struggling with what must have been incredible stomach cramps. He proceeded to run the semi-marathon distance in 1:02:28 just last year, setting a national record, and has also represented his country in the European Athletic Championships. Buried in the article is his message to all runners: Don’t Quit.

The article finished off with a pithy “Whatever. It’s up to each of us to receive the poop man’s wisdom in our own way.” Well, this is how we intend to give Ekvall due credit, for being a true source of inspiration. We won’t show a picture of him during “that incident”, because it does no justice to all his other runs. And here’s to reiterate Ekvall’s message:

Cover Image Source: jogg.se

5 Things Not to Say to a Runner

By

Team JustRunLah!

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January 29, 2015

Sometimes, being a runner is a lonely experience. You’re surrounded by well-meaning friends and family members who don’t always sympathise with your struggles, and perhaps unwittingly even discourage you with some irresponsible remarks. All runners can relate to the following five statements, and here are some of our responses.

“Why are you so slow?”

If you look at a car, it’s got multiple gears. Likewise, runners are able to run at different speeds. There is no way you can maintain the same effort for a marathon as you would for a 50m sprint. We are going to assume that only non-runners are rude enough to say that, in which case, we might be slow runners, but we are slowly moving forward. If you are not a runner, you are not moving at all.

“You run so much – why haven’t you lost weight? I thought runners were supposed to be skinny!”

Well, you thought wrong. Runners come in all shapes and sizes. It is a myth that all runners are skinny – look at the starting and finishing lines of any race event and you will see that running is as democratic a sport as it gets; unlike some sports with strict image requirements, running is a sport so liberal that even having limbs is optional (just look at all the Paralympic runners). As long as you have the determination to run, you are a runner.

Also, believe it or not, not every runner you meet is running only to lose weight. That said, if your friend is running for weight loss and has yet to see results in that area, the last thing you should do is make such a disparaging remark to kill his/her interest. Running brings with it a myriad of benefits, from improving your mood, better sleep, reducing the risks of developing diabetes and cardiovascular diseases, sharper mental functions, to a sexy glow to the complexion. Are these not reasons enough to keep on running?

“Why would you pay that much just to run a race?”

If you think our race registration was expensive, wait until you see how much we spend on running shoes… Jokes aside, this question is offensive because how a person chooses to spend their money is nobody’s business but their own. Yes, races are pricey, and only getting more expensive, but let’s assume that most runners have factored the upcoming season’s race fees into their annual budget, so unless you know someone who’s actually bankrupted himself/herself from running in too many races, rest assured that they’ve made certain lifestyle choices and willing sacrifices to participate in running events. Although, if you are so concerned about our personal finances, we’ll never turn down your offer to sponsor our next pair of running shoes…

“You’re almost there!” (when the finish line is nowhere in sight)

We are tired, we are thirsty, we are hungry, but we are not stupid. It may be said out of the goodness of your heart, to encourage a weary-looking, delirious runner in a marathon, but it isn’t helpful. Every runner has his/her own mental strategy for tackling an endurance race, and your kindness may be misconstrued for deception. Also, pacing is of utmost importance to finishing a race within a goal time, so a runner will know he/she still has another 14km left to run, and will question your perception and judgement of distance.

“So did you win?”

Yes, yes I did, actually. I woke up before the crack of dawn for months to drag my backside over countless kilometres. I shuffled my entire school/work schedule and social life around my training, because I still only have 24 hours in a day like you do. I made sacrifices that would make your heart weep; you still owe me that beer and pepperoni and cheese pizza I had to forego the night before my race. I showed up to the starting line, scared and excited. I ran with a crowd who were strangers and friends at the same time – we all shared one goal, one hope and one dream, and for a moment, I experienced the best of humanity. I tackled a distance I never thought was possible a year ago, by beating my excuses, my fears and my demons. I have crossed the finish line, exhausted and exhilarated for I have done the impossible. Am I not a winner?

Trail Running on Hong Kong Island (by SinaiStrider)

By

sinaistrider

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January 29, 2015

As some of you know, I am dipping my toe into the world of ultra trail running in March, at the Translantau 50k, on Lantau Island in Hong Kong. Since the new year I have been trying to focus my training on hills, longer runs and higher overall mileage. I love a good speed session so frankly, it’s killing me! but its necessary…

Singapore obviously isn’t the best place to train for an event which involved 2700m of climbing, so I was very happy to get a business trip this week to Hong Kong, giving me an opportunity to get out on the spectacular trails that are so convenient when you stay on HK Island.

This post is a summary of the two trail runs I did, once close to my hotel at Fortress Hill and the other at the much more famous Victoria Peak. Overall I did some hard work, managed 1400m of climbs across the two runs, road tested my new Nathan pack, saw some amazing views and I didn’t get too lost!

Po Luen Trail – starting point Fortress Hill MTR

I constructed this route using the ‘My Routes’ function in Strava, which I find very useful and always use to assess distance and terrain when planning a new route (‘cos I’m a geek like that).

The first kilometer (as with most runs in HK that start at sea level) was very steep, on road, involving lots of staircases and steep climbs. Once the initial shock of the gradient was overcome, I tried to settle into an uphill rhythm, past Braemar Hill Park and onto the trail.

I stopped to take a quick shot back over the city, then carried on to the peak where there is a disused building of some sort and some great views over the other side of the Island.

The trail from here gets pretty hardcore for 1-2kms, steep downhill, technical and obviously not used too much. As it’s the second time I’ve run it I am a little more comfortable than before and I know it will get back to normal soon enough. At this point I pass a totally random exercise station in the middle of the forest, with a couple of 90 year old hong kongers doing their morning Tai Chi, we exchange greetings and I head down to the last section of the trail.

Here there is an extra loop which I must try one day, which is wonderfully named ‘Sir Cecil’s Ride’ apparently after some Victorian dude who used to like to ride his horse up here. I can see why, it’s very beautiful and incredibly peaceful.

The last section of the trail takes me back down the other side of the peak and down to Tin Hau Temple Road and then back down to Kings Road and the hustle and bustle of Hong Kong.

Honestly I don’t think there is anywhere else in the world where you can get by foot from complete silence and remote forest to the heart of a busy city in such a short time. It’s an amazing place.

So that was trail one, medium difficulty, 45 minutes, a good workout to start the day.

I’m back in the hotel before 8, shower and breakfast And in the office by 9.

Central to the Peak, Hong Kong Trail Stage 1 – starting point Admiralty MTR

Another day another trail, the Po Luen route has whet my appetite and today I want to take on a slightly bigger challenge. So I map out a route from Admiralty MTR station, up through the mid levels to the Peak, then picking up the first stage of the Hong Kong Trail and looping back to the peak.

I’ll stop the run there, get a coffee and then get a bus back down to the MTR and head back to the hotel and office for 0930.

Exit Admiralty MTR just before 0700 and it’s pretty quiet. Work my way up past the HK Zoo and into the mid levels, up Old Peak Road, which is seriously steep. Working very hard, I hit the Treguter Path and end up alternating walk/run because it’s just so steep up there, and it goes on, and on, and on……

This demanding section takes around 10-15 minutes until you exit at the Peak itself.

I took a brief pause here then started the second section of the run, along Lugard Road, which is actually more a footpath than a road, this runs around the peak itself, affording stunning views at every turn – this I can see is one of the issues I am going to have when trail running, the views are so great I keep stopping every five minutes!

After around 10 minutes I take the path to Po Luen Resevoir and hit a long downhill stair section. Quite technical through here,so it’s a slower pace, but really enjoyable to be running in such scenery.

Since leaving the peak I have run for about 25 minutes and have seen about three people, its amazing to think I am 2-3kms from one of the busiest city centres on the planet.

The stairs end and another relatively flat section arrives, which is a welcome reprive from the up and down. Final section is the Po Luen Reservoir Road back up to the peak, which is another tough tough ascent, similar vert to the Tregunter Path. Finally I see the peak buildings and a few more walkers so I know I am back atthe top.

An hour and twenty minutes of running, probably about 1hr 40 altogether with the photo stops. This one is much easier to navigate than the other route, with more spectacular views, but also much tougher.

I treat myself to a well deserved Starbucks coffee and breakfast then take a no15 bus back down through the mid levels to Wan Chain, pick up the MTR and head back for a warm shower.

Hong Kong really is an amazing place, a runners paradise. Next time you are there, why not check these (or other) routes out – you’ll regret it if you don’t.

For me a great trip, good business and 2 1/4 hours of quality trail running, 19k and 1400m of climbing. Love it!

Finally, here is a useful link for more info on the Hong Kong Trail.

Race Review: Skyhawk Nature Run 2015 – iRUN Overseas! (by ‘Little Bump’)

By

Little Bump

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January 29, 2015

My Human is one who is easily bored. Despite only flirting with the “local running scene” for slightly more than a year, her constantly roving eyes have their sight set overseas (yes, Malaysia is overseas). Hence it was no surprise to me that she should register for the Skyhawk Nature Run 2015… way back in July 2014. LOL ~ yep, that is how kiasu a person she is. Anyway ~ some of my plushie friends and their Humans we interested as well, and hence, we all attended the race together (duh).

Day 01 – Saturday 17 January 2015

We departed for Malacca on a Saturday morning coach from the Queen Street Bus Terminal. The 4hr-or-so ride was uneventful. I spent most of the time either watching the Human poke around on the PS Vita, or snoozing.

Upon arrival, it didn’t take long to spot our accommodation – Casa Blanca Guest House, right across the parking lot from where we alighted. We checked-in, hovered around a little, had lunch along Jonker Street (yummy chicken rice balls!), and took a cab out to collect our race packs. There we hung around at the Brooks booth @ the race pack collection, where the Human tried on a pair of running shoes… she would have bought it, if only they had a pair in her size.

yummy!!

Explored Malacca a little after that, ate more food, went to the night market… then it’s off to have an early night.

Day 02 – Sunday 18 January 2015

Sunday started really early for everyone. At 4am, the Human’s alarm went off, and I could hear her curse under her breath (as usual). Really, I am certain that waking up is the worst part of running events for her – there have been a few events that she DNS-ed in favor of more Z-s! Not for Skyhawk, of cos! Our chartered van came to pick us up from the hostel at 5am and everyone was in pretty good spirits.

Gosh, the atmosphere there was pretty lively at that hour, I must say! And is it me, or does it seem that about half the participants are Singaporeans? LOL That aside, the Human got a tad cold, standing around waiting for the race to start keeper check, playlist check, gummies check… and soon it was off we went!

As usual, our little running group broke apart upon crossing the start line, each running at his/her own pace.

The route was refreshing, though a tad hilly. Round the countryside, past housing areas, farms… etc. A great change from the scenery that runners are accustomed to in Singapore. The support was awesome – sufficient drinks at the nicely spaced water points, fresh fruit at one of them, volunteers directing the runners and cheering everyone on. Oh ~ not forgetting the villagers who stood outside their houses and waved at bypassing runners! I wonder if they knew how much that encouragement meant! I could see the Human smiling widely despite struggling along with leg pain (doc suspects itb issue) after 12km.

She crossed the finish line at 02:51:26, according to RunKeeper. Her worst result till date, but I think she is satisfied that she managed to complete the entire course.

Post-race was amazing. There were isotonic drinks, bottles of water, bananas, ice cream, some kueh and a truck serving up small satisfying portions of Mamee noodles!

The rest of the day was pretty much food, rest and a food massage, before we took the 4:30pm coach back to Singapore.

To summarize…

A pleasant well supported race not too far from home. Definitely worth the weekend “road trip”.

Oh… here’s a special shoutout to Mother Hen Siu for taking care of all the logistics and ensuring that the little toys and their Humans got home safe & sound (^_^)/

Race Review: Standard Chartered Hong Kong Marathon 2015 (by ‘Elf’)

By

Elf

-

January 29, 2015

The Sold Out Run

The Standard Chartered Hong Kong Marathon or what is starting to be classified as the ‘Sold Out Race’ took place on 25th January 2015. Slots for this run literally ran out on the days registration opened; on the morning of registration, I found myself in a 5 figure queue and was sure glad when I completed by registration.

Race Pack Collection

Took a flight in on Saturday morning and proceeded to collect my race pack after checking into the hotel and a quick lunch. There was a short queue, comprising of overseas runners at the race pack collection at Victoria Park which is also the end point of the race. Collection was quickly done and I was ready to go in less than 10 mins.

Race pack is basically quite simple – a tee,running bib,souvenir, baggage deposit bag, baggage deposit tag,batteries and handbook with other information. The handbook is even divided into the different race categories! The souvenir is basically a medallion and usually carries the animal of the Chinese horoscope of the next Chinese New Year, ie the goat(or sheep).

Other than full marathon runners, the medallion is your only token if you are doing the half marathon or 10km. As always there will be a debate as to why run if there is no medal or even that the medallion is already given out. My take is always that if you need a medal to get you to run, you are probably better off not running :p

Race Categories

On race day, I got up at 0645hrs for the run. Yes 0645hrs, no mistake, as my run was at 0845hrs. Why so late you may ask. Organizers have took it upon themselves to group the runners based on their estimated finishing time instead of getting people to start in the correct corrals (usually without much success). Hence I was grouped in the Half Marathon Run 2, which is like the the 3rd tier after the Half Marathon Challenge and Half Marathon Run 1. The same applies for full marathon which has the Full Marathon Challenge followed by Full Marathon Run 1-2.

Baggage Deposit

Took the MTR down to Tsim Sha Tsui where the start point was at Nathan Road. Based on last year’s experience, I proceeded to Kowloon Park Drive for baggage deposit. Runners are all given a truck number to look for and deposit their bags with the respective trucks. The impressive thing about this arrangement is not just in terms of the tags given but the fact that the trucks are not parked there a few hours beforehand but rather arriving only just before the start of the baggage deposit.

Baggage tag with truck number and bag number

From a logistical point of view, this ‘Just-In-Time’ concept is not easy to plan for. That said, the organizers could not have pull it off without the help of the volunteers who all seem very familiar with the drill.

Take It Easy

Was allowed into the waiting area at about 0815hrs and waited(what else to do in the waiting area) for the start. As always, there are runners who like to squeeze their way to the front. I find this very rude as if you can’t be bothered to be come early, what gives you the right to squeeze your way through to the front. Besides, this is the half marathon run 2 and everyone should be taking it easy right? I soon found out I was wrong about it as when the race flagged off, there were no ‘slow joggers’ – well at least not around me. Even I who usually start off slow found myself kicking up my pace one notch. Not only that, there was almost nobody slowing down to walk/jog pace in the first 2 kilometers! Eventually at the 3km mark, I slowed down for my walk break which I normally do at 2km.

My Superman Moment

Last year, on the eve of the run, I bought myself a thermal compression top for the run. Even though I knew I was breaking the ‘no new gear on race day’ rule, I reckon that abrasion was better than being frozen – I actually encountered single digit temperature at one point in the run. Naturally I reminded myself to do the same this year. But somehow it was warmer this year and I found myself heating up. Hence at the 5km mark, I made the decision to take off my compression top and replace it with a tee. When I got out of the port-a-loo, I felt like superman(dashing out of the phone booth) – I was able to go at a rather fast(by my standard) pace. At 7km, I noted that I was still doing close to 7min/km which really surprised me. I cleared 10km at about 1hr 12mins, within the 90mins cut-off time. Here I must highlight that they are quite strict about the cutoff times as I have seen runners boarding the transport after failing to meet the cut-off. And no – there were no promises of finisher tee or medals to get them up the bus.

Cherry Tomato Power-up

At about 12km, just before the Western Harbor Tunnel, runners were offered cherry tomatoes. I am not one to grab ‘food/fruits’ during runs but somehow that day I did. Either due to the psychological effect or the Gu gel kicking in or really due to the tomatoes – I found myself energised and push myself thru to the middle of the tunnel, where slowed down to make the climb up(the initial part of the tunnel was a slope down to the lowest point in the whole course). By the time I got out of the tunnel, it was already the 15km mark – just 6km to go! A look at my watch told me that I could probably make 2:30(which I have not done in about 4yrs), hence I was determined not to slow down.

Finishing

After clearing the Connaught Road West Flyover, it was basically ground level all the way. Near the end was a change to the route with the runners running through Henessy Road which saw more spectators out to cheer the runners, which was really a nice feeling. As with most runners, we were spurred on and I eventually crossed the line at just before 2:31. I was rewarded with a simple goodie bag containing a banana,fruit bar,snickers bar, isotonic drink, mineral water and a towel. Simple but it basically fulfills the needs of someone who has just finish a race. After collecting my bag and a quick change I proceeded to Tin Hau station to catch a train back to my hotel.

Hong Kong Pride

Overall this run is a well-organized run with not too tough a route and cooling(at times cold) weather which has helped me quite a fair bit. It is probably one of the reasons why the race continues to sell out year after year. The race also seems to be something which Hong Kongers are proud of; from the numerous volunteers involved, to the people who are out to cheer on the runners to the Yellow Umbrella Movement who deem this race as an opportunity to highlight their cause, it really shows that this is an event which is close to their heart. If not for this reason, do join for the cherry tomatoes!

As always, estimated cost as follows:

Race Fee: $60

Air Ticket: $300

Hotel: $250(Based on 1 night stay)

Misc: $200

Total: $810

The above costs is based on a one night stay which is on a slightly high side as Hong Kong hotel rates are quite high.

‘Disclaimer’

In case anyone is wondering, I do not work in Standard Chartered nor am I related to any who does. I guess it just happens that the Standard Chartered Marathon series stands out among other runs. Or perhaps it is my OCD at work again. So no prizes for guessing what is my next race review coming in about 2 week’s time.

Runninghour Workshop Review, 17 January 2015 (by ‘Elf’)

By

Elf

-

January 29, 2015

Runninghour – Integrating People With Special Needs

As a lead up to RunningHour 2015 on 22nd March, Running Hour is organizing 3 workshops to create awareness and I was glad to have attended the one held on 17th January at the Sports Hub Library. Since I didn’t do much homework prior to the workshop, I basically went in, mind the pun, blind. I was however fortunate to meet one of the members, Liz Koh, who was kind enough to give me more information about RunningHour prior to the start of the workshop.

Liz shared that RunningHour was basically an inclusive running club to promote the integration of people with special needs through running. The basic idea is to get runners to join and play the role of running guides for visually challenged runners as well as intellectually challenge runners. RunningHour currently has about 400 members(or guides)with 120 beneficiaries and RunningHour2015 is basically organized to increase awareness and in the process, increase the number of beneficiaries as well as guides.

A point which Liz mentioned was integration of beneficiaries – more specifically not to create a dependence. This can be seen from the very fact that the beneficiaries actually made their own way to this workshop by themselves! In the time Liz was telling me about Running Hour, I saw the beneficiaries arriving either with the help of member of public or together as a group. To me this shows, a clear objective of the group but also the enthusiasm of members. It was very heartwarming to see the happiness of the beneficiaries on seeing as well as hearing their guides.

1st Speaker - Michelle — 1st Speaker – Michelle

Intellectually Challenged Runners

The workshop started with the topic of intellectually challenged runners beginning with understanding intellectual disabilities. Apart from identifying as well as differentiating the different disabilities, the speaker Michelle shared the benefits of running for the intellectual challenged which is mainly for them to stay healthy and improve their social skills through engaging people and making friends.

Michelle also gave very good tips for those who are keen to eventually be a running guide – from how to encourage,engage and inspire them to how to avoid potential issues such as not giving out your contact number(as some of them will not be able to tell if it is a good time to call), not being afraid to turn them down(such as going out of the way to travel with them) and verifying the accuracy of their statement. Lest it seems like it is drawing a line between the guides and beneficiaries, I believe it is again a move towards integrating them by inculcating the right habits.

Lastly, the methods of guidance while running were introduced. Guides need to be firm but nice and use simple words. Should new terms be used, guides should explain and introduce the terms being used. Concrete guides, such as actual distance or markers(lamppost etc) should also be used when guiding the runners.

This segment of the workshop ended with an interaction session with intellectual challenged runners. My group which was led by Liz, was introduced to Lee Ming and Sharifal. It was very clear that they enjoyed being in RunningHour as they not only shared their love for running as well as more about themselves. The guides in the group also shared how the beneficiaries will show their appreciation for the guides such as through giving thank you notes during Christmas – very nice gestures.

Lee Ming and Sharifal sharing their experience with the group

Visually Challenged Runners

The next segment was on visually challenged runners. Kelvin was the speaker and as what Michelle did ealier, he shared with the audience firstly on understanding visual impairment. One of his first few points was how from young he didn’t know he was any different from others left a deep impression on me as it was something that I had never thought of. He also shared how he played football when he was in school ;using a plastic bag to contain the football to enable him to ‘hear’ where the ball was, comparing it to how he used to run after chickens in the kampung in his younger days simply because they made sounds which made him know where they were. These points though sounding simple, showed how he didn’t allow his visual impairment from stopping him from being active.

2nd Speaker - Kelvin — 2nd Speaker – Kelvin

Kelvin also shared how to help visually challenged people, not just runners, on some points which again sounded simple but really made sense. One of the points was to establish the ‘level’ of blindness of a person – partial or total, to determine the kind of help needed. Next(although not likely to happen while running) is to NOT hold onto the cane of blind person as doing so is as good someone holding to your eyes while guiding you. Most importantly was when offering help or directions. Kelvin’s examples of how people answered him when he asks for help;

Qns: Can you tell me which bus is 100?(Ans:This one)

Qns: Can you tell me where is the dustbin?(Ans:There)

This goes to show that while some of us would really like to help, we sometime are not much of a help at all.

Kelvin cracking up the audience with his candid examples.

Finally, Kelvin shared some tips for guiding visually impaired runners such as; establishing where he/she prefers the guide to be, how to warn of obstacles/crowd by either informing the runner himself/herself or warning other runners(in the case of crowd) and also establishing a method of guidance such as clock method.

The Drive Behind Runninghour

At this juncture, I had to leave the workshop, missing the hands-on session as well as the question and answer session. But before it left I managed to get some words from John who is the founder of RunningHour. John shared that inspiration for the name of the group basically came from something equally inspiring – Earth Hour and the idea was to basically integrate the visually impaired and intellectually challenged thru running. With more visually impaired runners joining RunningHour, John would also like to see more intellectually challenged runners so as to further help integrate them.

Hands-On!

While I didn’t join the hands-on session, it was basically a session for the participants to have a feeling of not only guiding but also to be guided while blindfolded. Participants need to guided thru a flight of steps as well as to run blindfolded to experience how it was like for the visually impaired while running. While it was certainly not easy, from the photos posted I am sure the participants had their fair bit of fun.

Lee Ming and Sharifal Playing Their Part

Run So Others Can Run

Honestly, I was looking forward to a physical workout that morning but I think I got more than that. If I may say, it was an emotional ‘work-out’ – listening to the members share how being in RunningHour has change some of their perspectives and listening(seeing) what difference RunningHour made to the lives of the beneficiaries, certainly shook me up in realizing something as simple as running which some of us have taken from granted can have such an impact to people’s lives. As what Kelvin mentioned in his segment, ”We are all disable in some way, it is just a matter of how clear our disability is(or how well we hide it).”It has definitely reminded me that there are a lot of things that I can be thankful for.

I seldom do this but I would like to encourage everyone to participate in RunningHour2015 to show your support for the members and beneficiaries of Running Hour. In addition, if possible, do consider attending their next workshop which is taking place on 28^th February, 0830hrs at Sports Hub . It will be a good way to spend a Saturday morning and I am very confident you will enjoy it. Do visit www.runninghour2015.com for more information on RunningHour2015 as well as the workshop.

Photo Credits: RunningShots, Sotong. Many thanks for the permission to use the wonderfully taken photos!

Running 101 for Seniors

By

Team JustRunLah!

-

January 28, 2015

Senior citizens running 2cropped — Adding life to your years, and years to your life.

So, you read our article on how it’s never too late to start running, no matter how late in life, and you are convinced. Or perhaps you are determined to push your boundaries after reading the truly inspirational story of Ms Gloria Lau. Either ways, you’ve got your head and heart in the right place, and now you’re looking for tips on how to start. Read on.

Starting from Zero

If you are currently leading an inactive lifestyle, with little to no physical activity, start with a visit to your health care provider. Chances are, you will be encouraged to exercise! Instead of jumping right into it however, give yourself some time to get accustomed to the activity.

As the saying goes, you must learn to walk before you can run. Begin with a realistic and achievable 20 to 30 minutes per day; once you can maintain this for two weeks, you are ready to incorporate some running to your workout.

Start by replacing every fifth minute of your walk with a minute of gentle jogging, so you are walking 4 minutes and jogging one minute, giving you a total of 6 minutes of jogging time in this workout. Assess how you feel after each minute of running time – you want to be pushing yourself enough to raise your heart rate, but if you are completely breathless or if you feel pain anywhere in your body, you are running too hard. Keep your effort at a level 5 or 6 on a scale of 1 (being so easy you can last for hours) to 10 (being impossible to maintain for more than a few seconds).

As you progress over time, increase the number of running minutes per workout. First, start by decreasing your number of walking minutes between each running minute. Once you are able to comfortably run a minute for two minutes of walking (giving you 10 sets of walk-run), you are ready to lengthen your running intervals.

Your next step is to run-walk for equal amounts of time. Start with 90 seconds of running for 90 seconds of walking (10 sets of walk-run), and progressively increase to 2, 3, 4 minutes etc. As you begin lengthen your running intervals, you may also find that you no longer need an equal amount of time of walking to recover from the effort. This is a sign that your cardiovascular system has adapted, and you can confidently aim for 20 or 30 minutes of continuous running without negative consequences to your health.

Aim to do this three times a week, while maintaining your 30-minute walks for the days you are not running.

Active Seniors

Are you already attending weekly salsa lessons at the local CC, or do you start your weekend mornings with a round of Tai Chi? You are definitely on the right track to good health. Perhaps you are looking for an aerobic activity to complement your yoga, or the running craze that has swept Singapore in the last couple of years has piqued your curiosity. Maybe you even received a challenge or an invitation to participate in a 5K with a friend or family member!

While you are already in relatively better shape than your sedentary counterparts, it will probably not hurt to pay a visit to your doctor for clearance to commence running. Your ability to transition from other sports to running will depend on how vigorous your current activities are. If you’re doing sports Pilates and golf, you may wish to start with the walk-run technique as outlined above.

If you currently engaged in more aerobic exercises like swimming, you have a much better developed cardiovascular system. There is a temptation to test your capabilities by running at a hard effort. Take note, however, that running taxes the system in several ways, and oftentimes, our cardiovascular system develop much more quickly than our musculoskeletal system. This means your heart may be able to take the strain, but your knees will not thank you for it. Resist the temptation, and you will avoid injuries.

Find a running buddy with more experience to guide you through the initial training period; they will have invaluable advice to offer, ensuring you build a proper foundation. Then set yourself a target, either running continuously for 30 minutes, or sign yourself up for a community challenge, as this will keep you motivated. Finally, become a running buddy to someone new, you are now ready to inspire and support!

Cover Image Source: straitstimes.com

Looking back at Green Corridor Run 2014 (by ‘GreeneryRunner’)

By

GreeneryRunner

-

January 28, 2015

Last year was the first year I started to run races, prior to that I had no idea what races were out there. I signed up for my first race, I liked their FB page to keep up with their updates and somehow came across some local running FB pages and started following them too. Many of these give details on upcoming races and that’s how I now stay informed.

If I see a race mentioned that looks interesting I try to find out more. As I mentioned in my previous blog, I choose races based on the routes/scenery. I like to look at the previous race photos; first, to give me a feel of the race itself, secondly, to read what people say about the races. But it wasn’t until I found “Just Run Lah” that I realised a place you could go to read race reviews from previous years.

Anyway, I thought I’d share my experience of last year’s Green Corridor Run as this year’s edition is coming up soon!

unnamed-5 — Photo posted on Green Corridor FB Page the day before when it was dry 🙂

I signed up because it’s not at the usual Marina Bay area. It looked “green”. I like green! 🙂

I didn’t really like the flag off time which was at 9am. I was in wave two, so my flag off time would be even later at 9:20am, that’s bright and warm already 🙁 I read somewhere that it was at 9am because they had received complaints on past races from residences nearby due to the noise, which is understandable as it’s on a Sunday morning.

I checked out the route the week before the race. I thought it was nice and green, but the path is a bit narrow and it’s a mix of trail, grass, clay and gravel. So not all smooth and even. Secondly even though it’s very green along the way, it’s not shaded. I found it quite hot and it was only 8am.

I live around the race finish line area and the morning of the race I woke up to heavy, typical Singapore, rain. However I hoped it might not be raining, or at least not as heavily, at the starting line. Anyhow I prepared myself for the worse. I put on my older running shoes, ready to throw them away if they became soaked and muddy. Driving down to Tanjong Pagar Station the rain was sometimes lighter, sometimes heavier, it didn’t look too good. Even if the rain stopped, the trail would still be muddy…Oh well, I thought, I’m ready!!!

Finally, when I arrived at the start area, the rain had almost stopped, just a light drizzle. I walked in following the crowd and joined the queue for Wave 2. It started to rain again, lightly. Then off we went. After the first kilometer the sky just decided to break open. It poured!! I kept on running, thinking at least it made it cool, and hoping it won’t be like that all the way X_X

It rained. Non-stop. I didn’t even notice if it was lighter or heavier. I just focused on maintaining my pace, keeping my eyes on the ground ahead and getting through to the finish line. As long as it was safe to keep going, no thunder or lightning, I should keep going. “Those people would tell us if it wasn’t safe, I thought, and nobody did, so…keep going!!!” my mind talked to itself.

Puddle? What puddle?? The whole trail was one long mud bath. You just needed to be careful where to step as you couldn’t know for sure how deep each puddle would be. The narrow trail was soon filled with runners, some braver than others, some nervously looking where to put their next step. I zig-zagged through runners as best I could, choosing which puddles to step in and which looked best avoided!

I kept my head down to cover my face from getting wet, not wanting to lose my contact lenses, otherwise that’d be a real disaster!! My iphone was under my armpit, prevented it from getting wet. I was still listening to my music, at least I was trying to, in between listening to my mind saying “What did I do wrong to deserve this!!??” I felt like I was being punished in the military! (from movies I’ve seen 🙂 )

After a while the mind quit being miserable and started to think “This is kind of fun!!” “At least it’s not hot!!!” “Just dance dance dance in the rain”. My mind tried to think like those kids who are pictured to be playing happily in the rain.

Eventually there was the finish line..PHEW! I saw my worried husband and grumpy daughter in the puddles by the finish line with a pointlessly huge umbrella. 😀

I don’t have a closed up photo of my shoes, but you can use your imagination X_X

Lower Peirce Reservoir – Trails, Stairs and a Traffic Free Road (2.5km) (9km)

By

SG Unfit Runners

-

January 27, 2015

20150124_233545894_iOS — Beautiful cool morning at Lower Peirce Reservoir

The start of 2015 started with a Bang! A gunshot that heralds legions of work held back by the chains of the year end festival. It has been non-stop working week-days to week-ends for the first 2 weeks. The 3rd week of Jan me saw me down with a severe cold, thanks to over exhaustion and my running stamina is totally busted by a week of bed rest.

This weekend, I finally got some time to clock in a short recovery run and to draft this post. I got a whole back log of posts piling up and it is time to start clearing them!

This week, BBG, Lazy Girl and me headed to Lower Peirce Reservoir to explore one of the most well regarded running spot in the North. Without doing any research on the routes, we headed to the extremely small carpark of Lower Peirce Reservoir Park along Old Upper Thomson Road. To our horror, the carpark was totally full and we spied at least a dozen other vehicles parked along the road. There were also quite a number of runners & cyclists gathering at the toilet by the road junction warming up in preparation of their run. After driving up and down along Old Upper Thomson Road for 10 mins, I spied a small slot by the side of the road and managed to squeeze my car between the other vehicles.

We spied a huge group of senior folks practicing Taji right at the entrance of the Lower Peirce Reservoir Road and that activity probably explained the reason why the carpark is so packed. We took the left fork heading towards the Singapore Island Club hopping to find a trail to loop around the reservoir bu our efforts were hampered by a gate 300 meters south from the entrance. Turning back we headed into the trail to the small trail to the North.

20150125_002026002_iOS — The gathering point for runners at the Car Park

20150125_000520065_iOS — Healthy Living but Crowded Carpark!

20150124_233806330_iOS — The Southern trail toward SIC blocked by a gate

20150124_234619159_iOS — The Northern Trail. Nice over the water broadwalk

After my experience with the nearby Macritchie Reservoir, I had a feeling that the trail will be a up and down cardio exercise through the secondary forest around Peirce Reservoir and my fears were totally founded. Not only were there slopes and low hanging tree branches, there were lots and lots of steps.

Great for cross-country runners but certainly a No No for Unfit Runners. Take the left fork for the longer trail

Map of the surroundings — Map of the surrounding

After a short 1km walk in the woods, we exited along Old Upper Thomson Road. I was pretty disappointed that there is no developed road around the reservoir and it seems like the only way to run around the reservoir is to run along the Old Upper Thomson Road. The whole entire distance from the carpark at Lower Peirce Park to the Northern area of Upper Peirce Reservoir is around 3-4km depending on whether you explore the side roads around that area. Knowing that my body is still weak by my week long flu, I decided to take it easy and pace along the Old Upper Thomson Road. Along the way, I encountered many other runners doing the 9km Peirce Reservoir running route and a horde of cyclists which I had to jump aside to let them past.

The trail exits at Old Upper Thomson Road

Even though I did not go far, Big Bone Guy (BBG) completed the whole stretch of the Old Upper Thomson Road and took a loop back along Upper Thomson Road and the total distance is around 8.75 km. There is a slight up slope along Old Upper Thomson Road but you will be rewarded by a down slope run along Upper Thomson Road. We pretty much enjoy the traffic free run along Old Upper Thomson Road and there are so many good breakfast spots around the area, that we swear to come back to explore the area further. Meanwhile, we will advice any runners to avoid the trails inside the parks if possible if you dislike stairs.

Breakfast at a HK cafe beside Casuarina Curry Restaurant — Breakfast at a HK cafe beside Casuarina
Curry Restaurant

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 a finalist at the Singapore Blog Awards.

Seniors: It’s Never Too Late to Start

By

Team JustRunLah!

-

January 27, 2015

Senior citizens running — Adding life to your years, and years to your life.

Think running is only for the young and fit? Think again! Even if you’re officially qualified for a senior citizen’s discount, you’re never too old to start running. Case in point? Our own home-grown heroine, Gloria Lau, first Singaporean woman to complete a marathon in each continent, only started running at the age of 57. Contrary to popular misconception, running does not cause osteoarthritis, carrying excess weight does. In fact, running may even protect you from developing osteoarthritis in the first place.

Benefits of physical activity

Exercise is the closest thing to an anti-ageing pill that exists in this world. No, it won’t erase your wrinkles, but it just might do everything else, including shrinking that spare tyre around the middle. Yet, it is the invisible benefits of exercise that truly makes it a veritable fountain of youth.

Here’s how regular exercise can improve the quality of your life in your golden years:

Loss of muscle mass slows the metabolism; exercise helps build, or at least, maintain muscle mass.
Regular exercise burns calories, helping you maintain a healthy weight.
Furthermore, it keeps your metabolic functions healthy, such as improving insulin sensitivity, lowering your blood lipid levels, thus reducing the incidence of diabetes and cardiovascular diseases.
Suffering from insomnia? Exercise helps you sleep better.
Keep your brain sharp with exercise; the latest research shows regular activity is key to preventing memory loss, and reducing the risks of developing Alzheimer’s and dementia.

The case for running:

For post-menopausal women, osteoporosis becomes a real concern. Running is a weight-bearing activity which strengthens the muscles and the bones.
Running improves your coordination and mobility, which help prevent the likelihood of accidental falls.
A 15-year research conducted on 55,000 adults demonstrated that running can significantly increase your life expectancy.

Top 3 Running Advice for Seniors

Focus on Your Form

To run happily, you must run safely; thus, the main priority is injury prevention. You might be familiar with the advice to buy good shoes, warm-up, cool down and stretch properly, but more important than all these is maintaining proper form while running.

Run with a slight forward lean. Keeping an overly erect back can lead to lower back and hip injuries.

If you have weak knees, aim to land with a forefoot or a mid-foot strike, instead of a heel strike. This shifts the shock absorption to your ankles.

Take many small steps instead of big, long ones. Overstriding leads to landing with excessive force, which unnecessarily stresses your knees and joints.

Adding life to your years, and years to your life.

Quality and Consistency

The beauty of running is that no matter what age you begin running, you will see improvements in your performance over the first seven years. Realistically, you may never beat your best 2.4km time from secondary school, but if you take up running at 55, there is a chance that you’ll be running faster at 60 if you train consistently.

This is the importance of injury prevention, for nothing hurts progress more than being out of action for a few months at a time. Better to gradually build a strong running base by getting your body comfortable with the sport, than shocking the system with an unaccustomed sprint or long distance run.

With age, you also require more rest and recovery after a workout. It is better to finish three runs a week feeling strong and happy, than five a week feeling weak and lousy. Those extra miles bring no additional benefit, and you are better off performing an alternative exercise.

Enjoying the Experience

Above all, enjoy the experience! You may find that your interest wanes after a few runs, in which case, it probably isn’t for you. By this stage, life is too short to do what you dislike. However, if the atmosphere of races, the conviviality of group running, and the thought of continuously challenging yourself excites you, then running is definitely going to be an enriching addition.

Team Costa Top 10 Running Series #2

By

red3

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January 27, 2015

The second run in the Team Costa Series took place on another brilliant sunny day, except this time it was an afternoon affair with an attendance of ten team members. Taking the lead were the 5+ pacers Chris, Jeff & Stan, with David and Michelle close behind, whilst bringing up the rear were John, Veronika, Avni and myself. Our rollerblading member, Zuzana, meandered amongst us all.

We met at 4.30pm on Saturday, 17 January at Boomarang Bistro, Robertson Quay and mapped out the route. Heading south along the Singapore River, the route took us past Clarke Quay, around the bend at the Asian Civilisation Museum and onto the Helix Bridge via the Float @ Marina, where we stopped for a breather, water top up and a group photo.

The Helix Bridge is an architectural feat. Opened to the public in 2010, it was designed by an Australian and Singaporean consortium. At 280m in length the bridge is a representation of the left-handed DNA strand. When you walk on the bridge look out for the paired letters c and g, as well as a and t which stand for cytosine, guanine, adenine and thymine, the four bases of DNA.

Heading down the stairs towards the waterfront promenade, we were greeted by another architectural feat (and there are many in Singapore), the ArtScience Museum. Designed in the shape of an open lotus with ten “fingers” as extensions, the museum is anchored by a round base in the middle which acts as a funnel for channeling and harvesting rainwater used for recycling. Each one of the fingers are gallery spaces in which I have whiled away many wonderful hours with exhibitions the likes of: Genghis Khan, Dinosaurs: Dawn to Extinction, Leonardo Da Vinci, Titanic, Mummy: Secrets of the Tomb and Lego: Art of the Brick.

P1170027 — Helix Bridge (L), Marina Bay Sands (C), ArtScience Museum (R)

As we were about to tackle the promenade our delightful Veronika figured that running inside The Shoppes mall in air-conditioning was a much better idea and an opportunity to cool off for a couple of minutes. You didn’t have to ask me twice; I followed suit.

The 3.5km waterfront promenade is a visual feast of glass encased skyscrapers such as the Marina Bay Financial Centre cluster and The Sail residences, the 87 years old neo-classical Fullerton Hotel, the 70 tonnes / 8.6m tall Singaporean mascot the Merlion and the durian inspired Esplanade Theatres.

P1170057 — Esplanade Theatre and Bridge.

We had another welcomed pitstop near the Fullerton Bay before we completed the final leg of the run. At this point, I declared to John (my hubby) that teetotalling for January was off and I’m having a Corona at the end. On that note we rounded the corner under the Esplanade Bridge and pressed on across Anderson Bridge, then Cavenagh Bridge through Boat Quay and the final trek back to Boomarang.

Buckets of Corona and Asahi were immediately ordered, followed by some much needed protein. It’s been a long time since we’ve had kangaroo steak. A little fickle to cook due to its low fat content, a mere 2%, the steak was a perfect medium-rare with low-glycemic sweet potato mash. Another round of beer buckets to really quench the thirst, some more banter and finally the way home.

We satisfactorily completed 8km in about an hour. With competing schedules and different fitness levels we often train either on our own or in very small groups. This session wasn’t about timing but an opportunity to run together, inspire one another and have some fun.

As February is nearly upon us, several Team Costa members are registered for various races such as: Terry Fox, Safari Zoo, Brooks Marina and Marina Party Dash runs and the Metasprint Duathlon. Somewhere along the way we’ll also tackle the Southern Ridges as our third fun run in the series. Here’s hoping to having enough time to write about all of these.