Wednesday, April 15, 2009

Pre-Running Nutrition Tips - Speed Fuel

Pre-Run Fuel
So, You have chosen your Running Workout Programme, now you need the fuel to power you through it... Here's are some recommendations.

60 Minutes before you Run Eat...
- Muesli / Granola Bar, Yogurt and a Banana
This mix is rich in fibre, protein and carbs, so you will get slow-release energy for as long as your legs are willing to carry you.
Note: I like Quaker's Cookies and Cream Muesli bar best.


20 Minutes before you Run Eat...
- Oats and Honey
Honey is complex sugar that gives long-lasting energy, while the oats give you slow-release energy for the latter parts of your pavement odyssey.
Note: Sometime I just take the 3 in 1 instant oat cereal with honey




5 Minutes before you Run Eat...
- Handful of Jelly Beans (;
The sugar in these get metabolized almost straight away, so they'll give you an instant energy hit to give you some extra boost.
Note: Too much (excessive) might cause "Sugar Rush"


Good Luck. Cheers (:

References: Men's Health UK Jan/Feb 08 & Books

Thursday, April 9, 2009

Brooks Republic Run @ North West 2009

Brooks Republic Run @ North West 2009

Date: 28th June 2009, Sunday
Venue: Republic Polytechnic
Reporting Time: 0630 hrs
Run Start Time: 0730 hrs



Categories / Fees

5km Competitive Run (19yrs old & above) - $30
5km Youth Run (14yrs old to 18yrs old) - $30
5km Fun Walk & Run (any age) - $30

All Participant will receive a Race Pack worth more than $50 consisting of:
- Sports Bag
- BROOKS
exclusively designed Running Top
- One Bottle of BRAND'S® Essence of Chicken
- One Can of 7Up Revive
- Discount vouchers and others


Running Route

Start Point 1 - Woodlands Ave 9 to
Point 2 - Woodlands Ave 4 Junction
Point 3 - Admiralty Road West Junction
Point 4 - Riverside Road
Point 5 - Woodlands Ave 9
Point 6 - Woodlands Dr 91
End Point 7- Republic Crescent

For Registration Please Visit
Website: http://www.republicrun.sg/home.htm

Walk-in registration: SportsLink Outlets @ Causeway Point, Northpoint, Leisure Park Kallang, Westmall, Whitesands, Hougang Mall, Eastpoint, Bedok Central Blk 213, Ang Mo Kio Central Blk 712, Jurong Point, Tiong Bahru Plaza

Sunday, April 5, 2009

My 2009 Running Events.

Here's a list of running events that we will be participating in 2009:

1. Bedok Reservoir Park Valentine Run
Date/ Time:
15 February 2009, 7am
Locations:
Bedok Reservoir
Distance:
8.6km
Link:
http://www.ekampong.com.sg/bedokRrun.htm

2.
Newton Active Run 09
Date/ Time: 1 March 2009
, 7:30am
Locations:
open field near Farmway LRT station and Anchorvale CC
Distance:
10km
Link:
http://newtonactiverun09.blogspot.com/

3. SubUrban @ North East Run
Date/ Time: 15 March 2009
, 8am
Locations:
Sengkang East Drive, Bakau LRT
Distance:
10km
Link:
http://suburbanrun.com/

4. Greatest Charity Run
Date/ Time: 24 Apr 09
, 8pm
Locations:
Temasek Poly, Sports Hall
Distance:
50 m Wheel barrel, 5km Run
Link: http://greatestcharityrun.wordpress.com/



5.Saucony 100Plus Passion Run 2009

Date/ Time: 24 May 2009, 7am
Locations:
ECP Angsana Green
Distance:
15Km
Link:
http://www.singaporepassionrun.com/


6.Adidas Sundown Marathon 2009

Date/ Time: 30 May 2009, 8pm
Locations:
Changi Coast Rd
Distance:
10.5km Corporate Challenge
Link:
http://www.sundownmarathon.com/

7.Mizuno Mount Faber Run 09
Date/ Time: 14 June (Sunday) 2009, 7am
Locations:
Mount Faber Park
Distance:
10Km
Link:
http://mizunomtfaberrun.com/about-the-race/race-details/#content

8. Brooks Republic Run 2009

Date/ Time: 28 June (Sunday) 2009, 6.30am
Locations:
Republic Polytechnic
Distance:
5km Competitive
Link: http://www.republicrun.sg/


9.The StreetWise Run 2009 (Citibank Milk Run)
Date/ Time: 5 July 2009
Locations:
River Valley Primary School (TBC)
Distance:
9.4Km
Link: http://www.milkrun.sg/


10.SAFRA S'pore Bay Run & Army Half Marathon 09
Date/ Time: 16 August 2009
Locations:
Esplanade Bridge
Distance:
21Km
Link: http://www.safra.sg/page.aspx?pageid=300


11.Mizuno Wave Run 09 (TBC if gg)
Date/ Time: 13 Sep 2009
Locations:
Temasek Polytechnic
Distance:
10Km
Link:
http://www.worldofsports.com.sg/index.cfm?GPID=22

12.New Balance Real Run 09
Date/ Time: 8 November 2008
Locations:
Changi Exhibition Centre
Distance:
10Km
Link:
http://www.hometeamns.sg

13.Salomon X-Trail Run 09
Date/ Time: 8 November 2009
Locations:
TBC
Distance:
10Km
Link:
http://www.worldofsports.com.sg/index.cfm?GPID=22

14.Standard Chartered Marathon 09
Date/ Time: 6 December 2009
Locations:
TBC
Distance:
42Km
Link:
http://singaporemarathon.com/en/

Other runs that we might be participating are (some of these events have yet to be confirmed):

Hope to see you guys in these running events. Remain Motivated, Keep Running!

Cheers.

Thursday, March 26, 2009

Recovery Remedy after Running.


Do you know?


Drinking caffeine while consuming carbohydrates helps with muscle recovery.

Consuming caffeine drinks such as coffee along with carbohydrate drinks such as 100plus after a workout or run will help Glycogen levels in your muscles recover 34% faster than just taking carbohydrate drinks only.

Source : Men's Health US March 09


See coffee isn't that bad for you after all.. Hmm.. all of a sudden I
have a craving for a cuppa. (:

Sunday, March 15, 2009

Review : SubUrban North East Run 15/03/2009

While some choose to wake up late, throw a party or go for a holiday on their birthday, I chose to participate and run the SubUrban North East Run with one of my best friends; Aliff.

Organiser : HiVelocity & North East CDC

Date : 15/03/2009

Route : Sengkang East Drive -> Oasis LRT -> Serangoon Secondary and back

Category: 10k Competitive Men/ Female Open , 5k Category& 2k Fun Run, Team Run 10k & 5k

On 15th March 2009, HiVelocity and North East CDC organised the SubUrban run which was held in Sengkang East Drive. This was the first ever 'Two-In-A-Team' race category.Runners took part in the race with their best friend, parent, child , brother or sister or even their neighbour.

Everyone waited patiently at the starting point. Runners from all around Singapore had gathered together to run the race. Aliff who stays in the west had to leave his house at 6am so he could make it in time for the start of the race. The day sure was a good for getting a nice sun burn.

Flag off was at 8am for the 10k category. They made their way from Oasis LRT station followed by a U-Turn near Serangoon secondary and back to the starting point at Sengkang East Drive. The run was a relatively easy one as the route consisted of mostly flat even surfaces with some uphill and downhill. Road marshals were stationed every 500m to guide runners. Water points were stationed every 2.5km serving 100 Plus and mineral water to the runners.

At the end of the race, runners gathered at the finishing mark to collect their finisher medals, sponsor caps and bananas. The organiser had setup several carnival booths. Among them was an archery booth. The prize giving ceremony was held last.

The Good :

Personally I felt that the organisers had taken great care planning this race. Certain roads were closed and there were road marshals and paramedics stationed at strategic locations along the route to assist runners. For an urban run,I was pleasantly surprised to find some parts of the route to be scenic. All in all it was a wonderful Sunday morning run. Water points provided 100 Plus to runners which I felt was good considering the blistering heat. The race pack for the event was good as well.Participants definitely got value for their money. I also greatly enjoyed the carnival they set up.



The Bad:

As the event was held in Sengkang East Drive (2mins walk from Bakau LRT) which is one of the remote
places in Singapore, many runners had difficulties locating the venue. A good number of runners actually started late for the 10k category as claimed that they missed the shuttle bus or were delayed by a long queue at the baggage deposit area because they booth was too small and there were too many people handling it. Based on feedback I received, some runners felt annoyed when they had to queue up more then 20 mins after the run to collect their finisher medal and belongings. Some felt that organiser should have started the race at 7am instead of 8am in order to avoid the heat.

My Rating:

Difficulty: 4 (1- Beginners 10- Superhuman) – everyone should at least give it a go. Most of the route is on flat surfaces.

Organisation : 8 (1 - stop organising 10-Encore plz) – Overall it was well organised, other then the problem with the queue and collection of baggage everything else was awesome.

Will I run this run again?: Definitely! Had an awesome experience being that this is my first ever two man team race. I had fun running the race with my best friend on my B'day.

My Power Song : "Afraid by Yellowcard"

Although I started late because of the queue I managed to conquer 10k in 64mins. Had an awesome time despite getting sunburn.

What's next? Greatest Charity Run, 24 April 2009 Temasek Polytechnic


Photos

Race Pack Collection 07/03/2009 - http://www.facebook.com/album.php?aid=81834&id=634451274
Race Photo 15/03/2009 - http://www.facebook.com/album.php?aid=81834&id=634451274#/album.php?aid=83246&id=634451274

(: Cheers!

Thursday, March 5, 2009

Gear review: ID BAND





- This little accessory might save your life one day!

No one can predict when they might face the nightmare of being involved in an accident. Whether you are just out for a run or even going home from a friend’s place, accidents can occur anytime and anywhere. ID Band is one way to ensure your survival.

Not only is it a fashionable accessory to put on your wrist, it is also practical. Each ID Band is unique as important details such as name, address, contact numbers, contact person, blood type and medicine allergies is recorded on to the band. This is useful in situations whereby the wearer is unable to speak after a accident.

In the past few years there have been cases of hit and run in which runners and cyclists have been run down by a vehicle while crossing the road, even when following the laws of the road.

As an avid runner, I normally run at night when it is cooler. Recently I've had some close calls while crossing at road junctions or zebra crossings. At night some drivers are even more reckless. Wearing the ID Band, I can be assured that in the event of an emergency, my status can be updated to my parents and that the paramedic will be able to tend to me better with the information provided by the band.


Monday, March 2, 2009

Review: Newton Active Run 2009 (01/03/09)

Newton Active Run 2009



Organiser: Newton Running Shoes & PA Associations

Date: 01/03/2009

Venue: Sengkang, Farmway LRT to Thanggam LRT & Back

Category: 10k Competitive Mens/ Female Open , Veteran Category& 5k Fun Run


On the 1st of March 2009, Sengkang hosted the first ever Newton Active Run 2009 which was previously known as the Punggol Run 08. With the newly completion of the Sengkang Riverside many runners did not know what to expect from the race, the only thing certain was that they were going to have a tough time completing the run.

It was early Sunday morning. While most people were still in bed or just getting ready to greet the morning,nearly 5000 runners gathered near the starting point to run the Newton Active Run. Runners from all over Singapore made their way to participate and challenge themselves.

Singapore's Defence Minister Teo Chee Hean was the guest of honour for the event.


7:30am – Flag off. Minister Teo Chee Hean flagged off the first wave of runners in the 10km competitive category. I was late by 10mins as there was a queue at the baggage area. The race started out smooth as we ran towards Farmway LRT station and made a big loop around the open field in front of Anchorvale SRC before proceeding to the newly constructed Sengkang Riverside. We made our way to Thanggam LRT station which some runners were familiar with as this was part of the route of last year's Punggol Run.


At the end of the race, runners gathered at the tent area near the basketball court to collect their goodie bag, which consisted of an event T-shirt and spa vouchers. The Milo van was also there distributing free drinks to the runners. I managed to speak to a few runners and asked them about their experience. Some were still pumped up with endorphin after the run while other were glad they survived! The latter was related by several runners from Sengkang Secondary who were apparently 'volunteered' to run, Anyway you guys did good! keep running (:

Then followed the prize giving ceremony and the lucky draw session .

The Good:

Personally I feel that the route is very scenic and calm especially the Riverside park. There was uphill and downhill running but to me that just adds to the fun and joy in running the race, never a dull moment. The organisers have obviously planned this race very well, there were road marshals and paramedics stationed at strategic locations along the route to assist runners.

The Bad:

While running, I noticed that they were giving out 500ml mineral bottle water at the water point. This to me, is wastage as runners will probably just take a sip of it and throw the rest away, Some also feel it is a hassle to run with a bottle in one hand.

Based on feedback from other runners : They feel that the organisers should have handed out discount vouchers for the running shoes rather than the spa vouchers.

My Rating:

Difficulty: 4 (1- Beginners 10- Superhuman) – everyone should try running/ jogging at Sengkang Riverside Park, Beautiful view.

Organisation : 9 (1 - stop organising 10-Encore plz) – Overall it was well organised, they were able to wrap up by 10:30am

Will I run this run again?: Definitely! Had an awesome experience, might actually run there on weekend even.

My Power Song : "Miracle! by Paramore"

Although I started late but 10k in 62mins that could be my personal best...

More Photos of the run :

1) Photo From Newton Activc Run 09 ( My facebook Photo)

2)Photo From Newton Activc Run 09 ( Christopher Tekko Koh Photo)

3) Photo from Key Power International