Running in 2016

17 races (fun and competitive). Total of 186.45km (this is the races I have run in this year). From the Jan-Dec, the total distance covered was 709.45km. In October Challenge (a one month min. 5km daily challenge), I ran 203.05km.

My girls asked me why do I run so much? Why do I like to run? Friends around me questioned why do I pay so much to join the races when I can run for free if I truly like to run?

To be honest, running is not my favourite sports. Coupled with my flat-foot condition, running was never an easy task. The fact was I quitted running more than 6 years back when my last run was a 10km race in SCMS 2009. After that race, I injured my left knee and after a series of X-rays, MRIs, Physio, what the doctor told me was to stop running. My dream of completing a Full Marathon (42km) was dashed and life went on.

What changed my mind was a family tragic that happened in 2014, my dad suddenly passed away. His death was so sudden, we were all caught surprised and none of us had a proper chance to even say goodbye. This incident taught me a huge life lesson – stay fit for your family. From then on, I purpose in my heart to stay fit, not just for myself, but just so that I can stay healthy and alive to enjoy my time with my wife and children. To be able to see my girls grow up, be married, have their own kids, etc.

So in 2016, I finally picked up the dream of running again. I will turn 42 in Dec 2016. I told myself that I can once again fulfil the Full Marathon (42km) dream. I will pace myself, start slow and small, get myself running again in 2016, then in Dec 2017, before I officially turn 43, I will complete the 42km Full Marathon race.
#42running42

So why do I run?
There are 2 parts to that question. One, to keep fit for my family & to fulfil my 42km dream. Two, I want to show my girls the power of determination and discipline, although I may be older now, and I am not as strong as before, but if I am determined to fulfil something, plus discipline to do it, I can achieve it!

Why do I need to pay and run in races?
Simple, I join the races to get the medals. Because the medals served as a reminder and encouragement to myself that I can moving step-by-step towards my dream. Setting a target without interim success points is just a bit too difficult to achieve. Plus running in a proper race will give me the experience to understand what to expect when the time comes for the 42km.

As I look back this year, I thank many different ones who have come along my running journey and gave me a pat on the shoulder, ran with me, cheered me on. This year’s journey all started when my running “shifu” Benjamin, asked me to join him in the Compressport Rail Corridor Run. It will be the last time any organiser will plan a race along this railway corridor and after that, it will be closed in preparation for future development. And from here, the rest is history. Back then my timing for completing 10km was 1hr 33mins 11secs (I was just glad to finish).

Met up with Daddy Blogger (Steven) in one of the fun runs.

With Church members.

The happiest run is when my family joined me in this year’s Sundown Run. We did a 5km fun run together, and Joey completed it with me, jogging for most of the entire race. So proud of her!

Then in October, inspired by another Daddy Blogger (Nick), I embarked on a one-month challenge to run at least 5km a day, rain or shine, day or night. Initially the runs were quite okay, until the second week, tired legs, aching backs, and worst of all, finding time to run, all these were becoming serious considering factors for me to quit. Thankfully, for a super supportive wife, she will do her best to arrange everything else at home or at work, so that I can have no excuse but to fulfil my challenge. And I did it! Thanks to all my friends who lent me your support on IG, FB or when you met me during that month.

    

    

    

    

    

    

Some of the more memorable runs I have participated this year.

The Performance Series – Singapore’s 1st Race Series
A total of 5 races (10km) across Singapore.
Race #1 - Coney Island / Punggol Waterway
Race #2 - Jurong Lake
Race #3 - Gardens By The Bay
Race #4 - Bedok Reservoir
Race #5 - Kranji Farm

After completing the 5 races, the medals can be used to form the map of Singapore.

Race #5 at Kranji Farm was my last run in 2016, a 10km race. Since the first 10km in Jan, I have ran another 9 more 10km race, and on my final and 10th 10km race, I broke my Personal Best (PB) at 55mins 46secs. That is a 37mins 25secs improvement. Nothing is impossible!

 

I was prepared to run any Half Marathon (21km) this year, but I tried and ran in the Army Half and Standard Chartered (SCMS). To put into perspective, the last time I ran in a HM, my timing was about 3hrs (that is almost 8 years back). For the Army Half, I was expecting myself to finish within 3.5hrs, my target was 3hrs. And I completed in 2hrs 26mins 25secs.

SCMS was like my mid-year exam. If I can do well, then I am on par to do well next December for my FM.
PTL! I ran 2hrs 17mins 26secs, even better than Army Half.

All these unexpected good results (for an amateur), enhanced my belief that hard work pays off.

Thankful to end the year well. On to more runs in 2017, better timing (I pray), and more discipline and determination.

 

LUNA Sandals [Review]

Sponsored Review

Running has now become a passionate exercise for me. As such, besides registering for various races in this past one year, I have been actively looking at all the different gears or equipment related to running. And one of those gears is this pair of running sandals – LUNA Mono.

Thanks to RUNMiNiMAL.com, I was able to have in my hands this pair of unique Luna Sandals.

Revolution is afoot. Run like a Human.

The Mono [Moh-No] (means Monkey in Spanish) is the do everything, go everywhere adventure sandal. When you think of hiking, traveling, lounging, camping, running, spelunking, or anything else-ing, this is the go-to-footwear.
The Mono quickly molds to your foot with wear and becomes “your” sandal.

The Mono is made up of super light, moldable Vibram® USA sole made in Massachusetts combined with the non-slip MGT (Monkey Grip Technology) footbed. The protective, lightweight sole allows for a wide range of uses from casual wear to trail running, while the overall thickness means the ankle holes can be countersunk to reduce wear on the laces.

Luna Mono Specs
Weight: 4.6 oz (single sandal)
Thickness: 12mm

So after receiving my Mono, I wore it out for a leisure trial run of about 11km. Stopped a few times just to re-adjust the laces so that I can get the best fit and run.
It was an overall smooth run, I didn’t have any abrasion on my foot after the run. Though I did have a few blisters on the toe, probably due to the friction, but this is all part and parcel of running in new gears.

So why run “barefoot”? What are the benefits? Is the support good enough? Will there be greater impact on the legs when running? Isn’t it more dangerous to run with sandals?

For the majority of human history, we have been running without cushioning. The invention of running shoes (sneakers) was a relative new idea as compared. Hence, some say this is an invention or modern product created to solve a problem that never existed.

Research is starting to show that heavy over-padded footwear may actually help to contribute to shin splints, knee injuries, and back problems. And Luna Sandals offer a lightweight and minimalist alternative to running shoes.

The Barefoot Movement has been around for more than 5 years now. People all around the world are re-discovering the benefits of running with minimal footwear or none at all.

So with the Mono, it enables the runner to effectively feel the ground when running, and this in turn strengthens and toughens up the foot. Without the extra padding, we are able to run more naturally, and learn to strike the ground with the ball of our foot and not the heels.

Comfort is achieved mainly due to the straps on the sandals. The straps are the highest quality of any sandals I have worn before. They are thick where it will provide stability on the top of the foot and thin for comfort near the toe area.

The rubbery material around the heel strap and under the top strap provides that additional secure feeling when running in it. And also it prevents unnecessary pressure or rubbing causing abrasion.

Recently, I wore the sandals for a 10km run around Kranji Farm area. The terrain was not as easy as the usual roads in the city, much more stones, sands, gravels, and dust. But the experience was great! I had a good run, no injuries, and I have learnt a few more things about my own running style and habits.

  And most surprisingly, I actually broke my PB in a 10km race, with the LUNA Mono sandals. Woohoo!

   

 

What do I think of the Luna Mono sandal?
1. It is incredibly light weight. It almost feels like I am not wearing anything.
2. Easy to pack and bring along in any bag. Hardly takes up any space in my backpack. And if I run in the sandals, I don’t need to bring along a separate pair of slippers to change out after the race. Convenient.
3. Good support and the strap system doesn’t slips off.
4. Great in wet terrain and suitable for all water sports like kayaking, rafting, trekking, etc.
5. No smell like wearing shoes. No worries of my girls complaining every time I take off my running shoes after a race.

Any product, no matter how good or effective it is, it can never be perfect.
And here are some of the disadvantages of the Mono.
1. Risk of strap break during a race, and that would mean slowing down or worst case, to end the race. Unless you are so determine and continue on the real barefoot way.
2. I realized (maybe just me), I cannot run fast in sandals. Probably I am still new to this style of running.
3. Due to the fact that it is a sandal, there is no covering and will not provide warm in colder weather.
4. With the same reason as the above, there is a certain risk of stepping on sharp objects when running.

Final verdict:
I think I will be using this pair of sandals quite frequently, for my endurance runs and definitely for my travels where it can be a great wear on all terrains. Am I ready to use it for Half Marathons or Full Marathon? Not yet, but I won’t say no.

Primero Fitness Foam Rollers [Review]

Sponsored Review

Ever since I have started to run again earlier this year, I have been searching for some ways to assist or tackle my IT Band issues which was the main concern for my running. Did all the research online where there were tons of videos on stretching and strengthening the muscles around the IT Band, one particular form of exercise caught my attention. Mainly due to the fact that it can be done at home, very convenient.

Introducing the Foam Rollers from Primero Fitness.

Foam rolling is also known as the self-myofascial release (SMR) technique, is used by many athletes and physiotherapists to help in the recovery of tight and tired muscles. Foam Rollers come in different sizes and densities, and here I am given 2 of the best selling rollers from Primero Fitness for a product review.

On the left (black) is the Fascianator II and on the right (green) is the Centenarian.

The Centenarian is the most versatile roller with an indestructible core, which explains why the company is giving buyers a 100 year warranty. It is suited for all muscle groups, with dimensions of 33cm x 15cm x 15cm.

The Fascianator II is one of the hardest foam rollers available on the market. Used by fitness enthusiasts, crossfitters, bodybuilders, and even national athletes, the Fascianator II is one of the most popular choice for those looking for an intense foam rolling session. Comes with a 6 months warranty, with dimensions of 33cm x 14cm x 14cm.

Foam-rolling is meant to be performed in addition to the usual stretching, warm ups and cool downs. It is not meant to be a replacement totally. I have come to realized that with proper stretching on my IT Band, I can run farther and longer with no pain and lesser tension.

One way is through foam-rolling, which helps to prevent injuries through soft tissue mobilization, reducing muscle tightness and soreness by increasing blood flow and flexibility.

Iliotibial Band (or IT Band) is the band that covers the exterior area of the leg from the hip to just below the knee. A common condition experienced by runners, the Iliotibial band syndrome (ITBS) is a knee injury that results from the inflammation of the IT band due to excessive rubbing against the tibial tubercle. Athletes with ITBS suffer not only pain in the knee while running, but also soreness in the hip area.

With regular stretching using foam rollers, “knots” and “trigger points” (i.e. sensitive spots in muscle) can be targeted and broken up. This is done by applying pressure on target spots of the muscles with our body weight, and relieve the tension felt in the area. The improved blood flow to those problem areas will reduce pain and soreness of the muscles.

To qualify myself, I am not an expert in this field, but like I have said, I have done my fair share of research throughout the past one year.

So with both the Centenarian and the Fascianator II, I have now two different density level of foam rollers which can offer me different level of intensity depending on when and how I use it.

Typically before a race, be it a 10km or 21km or 42km (my aim for next year), I will choose to use the higher density Fascianator II to really break down the “knots” along my IT Band. Of course, for the beginning stages, I have started off with lower intensity foam rollers like the Centenarian, and slowly build up my ability to “tahan” pain.

As you can see from the photos below, the first one shows the easier level of intensity using the Fascianator II. With my left leg on the ground, the body weight on my right IT Band is reduced. As compared to the second photo whereby both my legs are off the floor. In this position, I get the most out of the foam-rolling.

 

But after a race, like the recent 21km Standard Chartered Marathon, I would choose to use the Centenarian to release the tension in my muscle groups. Reason simply being, my legs are still quite sore from the run and I want to slowly ease the stretch. Again the key is to remember, foam-rolling is to assist to release the tension, not build more tension through pain. No pain no gain may not always be right when it comes to muscle relaxation.

If you are interested in knowing what muscle groups you can work on with the foam rollers, this picture below will give a pretty good idea.

Since my primary concern is my ITBS, I will give a bit more info on this muscle group.

The following are some key considerations, adapted from Therapeutic Associates Inc. (TAI), a physical therapy centre based in the USA:

1. Do not roll over bony areas (like your knee) or areas where you have an open wound or injury (unless instructed by a medical professional).
2. Always roll in line with the muscles and at a slow and steady pace.
3. When you roll over a tight, painful area (muscle knot), slow down the speed and stay on top of this area for about 20-30 seconds or until you feel the area release. *this is the hardest part for me*
4. If it is too painful to stay on top of this area, decrease the force by unweighting the area. When you are finished rolling, make sure that you drink plenty of water, just like you would after a massage.

Hope you have a good day of stretching and enjoy your runs!

For more information on Primero Fitness, you can visit their website at http://primerofitness.com.sg/
They have other fitness equipment like Dumbbell & Barbell sets, Yoga Mats, etc.

Last but not least, since you are my favorite supporters, I have some excellent news for you.

Just from my blog, I am happy to announce a lifelong collaboration with Primero Fitness to provide all of you a lifetime discount for all of Primero Fitness equipment!

Just key in the discount code “primerofitness” when you shop online at Primero Fitness and enjoy a 5% without limit.

Primero Laptop Stand [Review]

Sponsored Review

Back aches. Stiff neck. Tired shoulders. Sounds familiar?

Are you currently reading this post on your laptop? Then maybe you have the same problem like me, and millions all over the world. Studies have shown that wrong posture while using their laptops has been causing children as young as 12 years old to be diagnosed with nerve damage along the spine.

Rather than being surprised over the facts and studies, Primero provides a range of Laptop Stands for users to choose and correct the sitting posture now.

This is the usual scene at home, laptop on the writing table and I will sit there for hours working or browsing through the internet. Worst still, sometimes we even eat our meals while working our laptops.

Can you see my posture while using the laptop? My head is titled downwards as the height of the laptop is definitely much lower than my eye level. This will inevitably cause tension and stress on my neck and spine. No wonder after hours of staying in this position, we tend to have back aches, neck pain and/or even headaches.

 

So, how is a Primero ErgoSilver Laptop Stand useful?

It can surely improve the sitting posture, and reduce the strain from your neck, shoulders and back. Instead of looking downwards, your vision is straight and helps to improve blood circulation if you need to work for long. Of course the recommended thing to do, is to take breaks in between work and walk around. This will not only help to release the pressure on the back and also improves blood circulation.

If height of the laptop is the problem, why not just use books to elevate it? Well, books can do the trick but they are not stable like a stand. It’s messy and doesn’t looks nice. On top of that, having books under the laptop does not help to cool the heat generated by the long hours’ use. The ErgoSilver, with its pure aluminum body panel is able to conduct heat away and effectively cool your laptop.

 

ErgoSilver Laptop Stand
Comes in box size: 25cm x 22.5 cm x 16 cm
Its size: 16cm at rear, 8cm at front
Material: Aluminum, waterproof, water resistant, stainless
Weight: Less than 1.8kg
Usage: Able to hold laptops comfortably up to 18” size

If you look at stand, you will find this small but useful space just under the upper level. Don’t miss it out, serves well to keep the table uncluttered by storing books or notes in the space.

Comparing my sitting posture with and without the ErgoSilver Laptop Stand.

 

My posture has definitely improved. Not the best yet, maybe a better chair for the back support is needed too. However, with the laptop stand, I now need an external keyboard when previously I can just type on my laptop directly. While, I guess to have a correct and better posture is not going to be fuss free and cost free.

I am definitely going to instruct my girls to use the laptop stand from now on. Do it right when young!