RUNNERS GUIDE: How To Survive The Men’s Health Urbanathlon

Sunday, 19th February 2012 – 14km, 9 Obstacles and a Very scenic route around town, the Men’s Health Urbanathlon 2012 kicked off to an amazing start. The weather was surprisingly very very very nice – cloudy with not a chance of meatballs plus the cool morning breeze was ever present throughout the whole 14km route. Perfect weather for a run. Like totally.

Once again, I was not only there to witness, but most importantly, experience a run/race unlike any other. Besides it being an ALL-GUYS AFFAIR, the Men’s Health Urbanthlon 2012 was my FIRST Urbanathlon and yes, I had the opportunity to run alongside Singapore Blade Runner. What up.

Scenic route - The run by the Singapore River at ~0800H

Thinking of taking part in future Urbanathlons? Well, here’s a quick “HOW TO SURVIVE THE MEN’S HEALTH URBANATHLON” guide:

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1) DON’T JUST RUN. BUT WORKOUT TOO!

Train up, or be run over by the obstacles

The Urbanathlon requires more than just your running or stamina. Because of the 9 obstacles that is peppered along the 14km route, it is also important to to train your upper body and your grip strength too. Prelude to the Urbanathlon, i was practicing Muay Thai, BJJ and doing my Strength & Conditioning at EVOLVE MMA. Intense cardio sessions you might say but i also pair it up with my own trainings in the gym (eg. chin ups, squats etc)

If you are new to running and/or had never run the Urbanathlon before, i suggest you do short interval trainings (30secs sprint, 60secs jog) or run up the flight of stairs in a HDB flat to build up on your cardiovascular system. 14km is NOT a short distance, neither is it too far. But nonetheless, you would have to train for it as every race condition is definitely different. Furthermore, you want to cross that finishing line strong don’t you?

2) SLEEP EARLY, EAT A LOT. LIKE REALLY A LOT.

Bowl of Marcoroni Beef Soup which i had twice in a day, before the race day.

Well, like all races and runs, its always good to have adequate rest to allow your body to be at its optimum level at race time. I slept at 0300H when the race was actually at 0730H. Car-razy! For one thing, its not a great idea to be in a state of rush to get to the starting point you’ll just tire yourself out. Secondly, rushing means there is a higher chance that you might forget to bring along your important stuffs to the race (eg. race bib, wallet etc). D’oh!

Food is also important. Just like in any other race, its good to carbo load up or have proper meals the day before. You wouldn’t want to be all drained out of energy when you’re half way completing one of the Urbanathlon obstacles do you? Remember, although the Urbanathlon does not require you to carry your field pack ala Standard Obstacle Course in the Army, 14km is gonna burn quite a lot of calories I’d say!

3) LOCATION, LOCATION, LOCATION.

Nicoll Highway MRT Station - say whuuut?

Ok, so this might come across as a duhh-i-know-its-important point, but seriously, not many people take it seriously. It is important to know where the race village AND starting point is. ESPECIALLY if you’re new to it and is getting there by your own vehicle. Parking can be quite a pain in the ass especially if you cannot find a nearby parking lot. With 2,300 runners taking part in this year’s Urbanathlon, its best to come earlier and snap up the best lots in town. Or at least one that is pretty near to the race village.

I’ve never been to Nicoll Highway MRT Station before (seriously, who has?!) but after some researching done, i could park my ride at beach road which is just a 5 minute walk away.

4) WHAT’S A RUN WITHOUT A BUDDY?

Happy Runners

BORE-RAN! (“BORING” with a strong Eastern European accent)  Some of you might be running for fun while others want to beat their Personal Best. Nonetheless, runs such as this Urbanathlon would be much more fun if you have a buddy beside you. Some of the obstacles might see you slow down, take a tumble or simply need some help/motivation. And nothing would be better than knowing your buddy is right there helping you complete it and finish the race strong together.

Now that being said, if you have no one to run with, come early and mingle with the rest of the runners. Chances are you might just find someone who having read this guide, would do the same thing – looking for a running buddy. And hey presto! You got yourself a new friend.

5) DON’T BE A FISH. DON’T GET CAUGHT IN THE NET.

Network your way up, only to have you go down back again. (Pic from MH site)

“Ahhh… the fish net, kids play.” you might say. But it is probably the hardest and most time consuming obstacle for me during the race (besides the Down & Dirty, but we’ll get to that later). As you can see, you would have to climb the bouncy rope web to get to the other side of the truck – easy peasy – but with 5-10 others Urbanathletes scampering across the rope web, it kinda shakes the obstacle thus it gets you off balance.

Tip: Train your core (doing planks, sit ups etc) as well as hit the gym working on the cable machines as well as the giant yoga ball. I must also add that despite running and climbing on one leg and one prosthetic blade, Singapore Blade Runner managed to complete this tricky part of the race. BRA-VO!

6) DON’T RUN WITH YOUR SPANKING NEWLY-BOUGHT SHOES…OR ELECTRONIC GEARS

Chocolate covered mud pie shoe. Naice. (Pic taken off MH's FB Urbanathlon Album)

Its not because I’m worried that you have not broken into your shoe but because the last obstacle had the most Urbanathletes getting Down and Dirty in 2 containers filled with mud and water. Soaking your legs (up till your thighs) in mud might remind you of the facial mud mask that you had with your GF/wife over in Bali, but i would not recommend anyone to stick their face in them. Although the mud does indeed feel refreshing and invigorating for the tired legs, wearing your latest branded running shoes in them certainly does not (after you come out of the containers).

It would certainly have been better if the mud-concentrated container was the last container so people would be sporting really muddied legs as they cross the finishing line just 750m away! And ouh, DEFINITELY, DEFINITELY a 2nd or 3rd set of D&D obstacle would be great as Singapore Blade Runner and I (and probably along with 50 other runners) were practically waiting 20min before we got jump in the pool…of mud. Yay!

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With those 6 tips, i hope you will be better prepared for next year’s Men’s Health Urbanathlon 2013. Just 6 tips this time round because the run as really great. Till then, Guten Tag! 

Completing races with friends: Priceless

To those who wants to know their results/timings: CLICK HERE!

Some of the photos taken during the event.

1st Obstacle - Easy peasy lah!

Scenic route - Dont look back in anger

Tyre-d out?

SBR and I completing the race!

The Adidas Speed Cell Truck: Are you F50+ fast?

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*Photos taken are by NubPiktograf. And shall in no way be reproduced, copied, saved and use for any other media or personal publication without consent.

HEADS UP: The Men’s Health Urbanathlon

I’m all pumped up for it! Are you?

By the way, Registration closes on Wednesday, 1st Feb 2012 at 000H or when the slots are all filled up. Better hurry!

For more info, you can click here: http://urbanathlon2012.menshealth.com.sg/

Pre-Running Nutrition Tips – Speed Fuel

So, you’re all prepped up and is looking forward to the run the coming weekend. You made a list of all the things you need to bring along during the race:

1. Running shoes and socks, checked.
2. Running singlet/tee, checked.
3. Comfortable shorts, checked.
4. iPhone/mp3 gym jams, checked.
5. Race bib, checked.
6. ID card, checked.

But what’s probably missing for newbie or most runners i’d say is the checklist for the intake of food before the race. Eating too much is a no go definitely. Eating too little and you prolly feel tired and hungry during the course of the race and yes, you’ll get cranky. So whats a good pre-run fuel you might be wondering.

Well, here’s a list of 3 types of food to be consumed on 3 separate times before the run. And no, they are not your Gels or whatnots.

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”.

Lastly, dont forget to drink adequate amount of water the night before the race as well as on the race day itself. Not too much before you run or you might get stitches. As the SAF sergeant’s favourite speech to the recruits - “Ok recruits, one full water bottle drink up!” 

Good Luck. Cheers (:

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

Running Guild’s No Frills Series Running Event

Dear friends, with race registration fees sometimes (or most times) costing us OVER $50-$70, running is becoming quite an expensive sport! True that i once mentioned that running is free and that you can run almost anywhere (in one of my post title: Running as an Exercise), but if we want to go and experience the adrenaline rush of massive runs/races, we gotta pay those high prices. For a student like me who does not have a stable part-time job, i really gotta think twice on joining those races. A single race registration sometimes takes up 40% of my monthly income. GOSH! C’mon, i mean, i’ve gotta be realistic and check on my finances right?

Cant let Mr Money run away every time!

If you’re a student who loves to run and would like to meet new people, make more friends and at the same time share experiences and knowledge from other runners, Running Guild is having their  inaugural running event called No Frills Series on August 13th. Costing only $13, which covers all the essential aspects of an event, including your safety, which is of paramount importance, it certainly an event you might want to check it out. More details are on their FB page. Click HERE, to find out more!

Let us bring back the Good Old Days of Running!!

Review: The Great Eastern Women’s 10K Run

(Contributed by one of our fellow readers and running enthusiast – Gis!)

Pre race

This is my 3^rd consecutive year at the race and the crowd has gotten bigger as compared to the previous years. It was awesome to be part of an all woman’s contingent where the men can only groan about their roles as bag bearers and baby sitters. It was an encouraging sight as this shows that more ladies are becoming more health conscious and some did it in support of the Breast Cancer Foundation. Some go to great lengths to display their passion but none does it better than Mdm Jenap Said better known to everyone as the ‘Catwoman’. I had the honour of having a quick Kodak moment with her!

I saw happy faces, felt the excitement and it was simply exhilarating to soak up every bit of the atmosphere! Everyone was just raring to go!  The race was flagged off promptly and what it was a lovely sea of red as our ladies began their race under a very unforgiving weather.

During the race

The route was different from the previous year.  There were a number of unusual turns and ramps which were in place to cover up what were meant to be steps. It was a good safety measure as stairs may be slippery when wet or simply a hazard when runners miss their steps and fall.

The weather was very humid and additional hydration points will definitely be a plus. However, I it didn’t quite seem feasible for this route as authorities may have imposed certain limitations on number or position of these hydrations points. There seemed to be more photographers and supporters along the way and some men were running alongside on the pavement giving their running mates moral support while taking pictures.

My Garmin clocked a distance of 9.91km but I couldn’t be too upset about the shortfall as it was compensated with additional challenges of going up the number of ramps. It was a scenic run through MBS and the waterfront so that made up for the differences too.

Post race

The exit from the finishing point was well facilitated as I didn’t experience overcrowding and I got my drinks and my medal fairly quickly. This was not the usual chucky medal but a pretty piece of necklace which we ladies could easily use to adorn our dresses. Another thumbs up to the organizer for the thought process.

Also, I had the opportunity to speak with a couple of runners after the race

Pretty Meissie Oun had this to say : “I appreciate the organizer for ramping up the stairs.”. She felt that the route was something new and different and she will be back to better her timing at the next year’s race.

Petite Doris Teo was overjoyed with her race timing : “I was so overwhelmed and I was really so thankful that I can achieve my PB (personal best timing),” and added that she will be participating again without any hesitation.

An after thought

Personally I did not do as well as the previous year so I am determined to improve from on shoddy performance in 2012.

For future races, the organizer might want to consider a change of venue and I would like to suggest running at Sentosa instead. Since there were already ramps at this year’s race, the organizer might as well make it a little more challenging. A half marathon distance could be a new category for this will make Great Eastern the first and only all women half marathon race. Now that is going to make the men groan even louder!  More post race programs that appeal to ladies could be added too! After all you don’t get that many great marketing opportunities where there’s such a huge gathering of ladies. I think a beach party would be fantastic idea and I will be definitely be the first one to put my hands up for it!

2 New Events in Town!

Alright, so i have been busy lately. Like VERY busy. But i have got to know of 2 latest events to hit the streets (and some water) happening this YEAR!

1) First up, we have the SHAPE RUN 2011. An All Women 5km or 10km run held on 24th July 2011, a Sunday. Registrations are up for grabs. From what i could recall, its only available to 10,000 participants? o_O

Anyways, ladies and gentlemen, if you or have any female friends who love to/hate to/addicted to/never ever RUN, well, do let them know of this event and all you ladies out there can run together. Without the uncomfortable feeling of guys oogling at you whatsoever.  ;P

For more info, you can click HERE.

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2) Secondly, the next event is the Mega Tri Singapore 2011! A Middle and Long distance triathlon held on 11th September 2011, a Sunday too. Venue of the triathlon would be at East Coast Park, Changi Coast Road.

A short snippet of the event – There are two race distances: long course (2km swim, 102km cycle and 27km run) and middle course (1km swim, 65km cycle and 18km run). It also has relay categories for both these distances. Not bad for a beginner who might think of trying and taking part in their first triathlon aye?

For more info, click HERE.

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I hope that with these new updates, it would serve you well to go out there, and register for them (if you are capable physically & financially). Or alternatively, you can check out this year’s list of races/events here at our Singapore Running Calender 2011- http://whywerunn.wordpress.com/running-calender/.

Although to some of you, these news might seem like an old news and you’d prefer to find out the latest sports/fitness/race updates like as though its being updated like the SG ELECTIONS instead, im sorry to have disappointed you. I’m sorry, but we just do not have much time on  our hands to update it 24/7.

All in all, remember to ALWAYS go for a short workout/run at least once a week if you’re really that very busy. Make sports a part of your lifestyle as it has done for me and the rest of my team.

P.S, For more awesome reads and/or updates on the latest races, do SUBSCRIBE to us or as i would like to call it – Sports Suit YOU Up! Link is on the left side.  

Nike Goddess 5K run

 

So finally, it has landed. It has been confirmed, Nike’s women run this year is Themed or Titled – Nike Goddess 5K. Happening at Marina Barrage on Saturday, 7th May 2011, the race kicks off at 1700H. Well, if you ladies do not understand the ARMY 24 Hour time format, it means 5pm. Okay, not looking down on any gender here okay. Im just saying to make your life simpler. Hahahahah!

Well, Nike has arranged for 2 categories Individual AND Buddy categories. Read more about it by clicking on the link below. Hope to see my female friends taking part in this. Not that i will be around the event anyways, but you know, i know, you have my support. To my aunt who have been taking part in the Nike Women’s races/runs, well, heres this year’s run for you. Blogging at 0150H on a Tuesday is no laughing matter. In fact, i havent pretty much bathed yet (as of press time). Hahahahaha! Doing it for YOU! *points at whoever is reading this*

Sorry for the side track there girls and guys. Anyways, have fun running and keeping fit.

Till next time, Guten Tag!

 

 

For more info and registration details: http://www.nikegoddess5ksingapore.com/ & http://www.facebook.com/NikeRunningSG (NIKE Running Singapore FB page)

The Nike+ GPS app for iPhone

Last month i was informed that Nike will be unveiling the Nike+ GPS app for iPhone towards the end of the awesome 2010 year. I must admit that i was relieved that Nike finally created an iPhone app for their Nike+ Sports band. Their idea of allowing runners to track and monitor their runs on the Sports ID Band was a pretty rad idea however i find it kinda troublesome at times to have to plug in the Sports ID Band USB into the computer to get it synced. Since majority of people are hooking and syncing things up to the iPhones, this new app serves to take the idea of monitoring your runs to a whole new different mile.

With 8 different languages to suit the ever affluent global speaking Singaporeans, have no fear if you would like to further improve on your French, Chinese (Simple), Chinese (Traditional), German, Italian, Japanese, Portuguese (text only/English voiceover), and Spanish tongues.

Some of the interesting features of the App:

1) Run Anywhere: From indoor to outdoor, track to treadmill, this new app combines the power of GPS technology with an accelerometer to map and track a run from anywhere. Even if the GPS signal is not available, the accelerometer will allow the user to continue to track pace, distance, time and calories-burned.

What this means for you Singaporeans: Whether you’re on the Red line, the Yellow line or the Green line which often than not gives us very bad reception on the 3G connection, you’ll still be able to monitor your runs nonetheless. This is even more useful when you’re doing trail running in the “forests & hills” of Singapore.

2) Map Your Runs: GPS technology allows runners to keep track all of their routes including a breakdown of pace and distance at different points during a run. Runners can even tap the screen during a run to see their current location.

What this means for you Singaporeans: Us being Singaporeans, we like to be served here and there and thus with this feature, you can sit back, relax and be rest assured that there’s someone who will do the maths for you.

3) Challenge Yourself: The “Challenge Me” feature allows runners to challenge themselves to run farther, faster, or longer than a previous run already logged. The app will also track run history to be able to personalize challenges.

What this means for you Singaporeans: We complain about competing with foreigners in most sectors. So fight no more with them and challenge yourself. For the runs that is.

4) Stay Connected: Runners can wirelessly connect with www.nikeplus.com after each run to instantly save the run and share it with friends via the site, Twitter, or Facebook. In addition, they can view their progress on goals, participate in running challenges and download coaching programs.

What this means for you Singaporeans: What better way to motivate yourself to run faster, better, stronger than to have your FB & Twitter friends mock your ridiculously slow timings for your runs. Now you got something to prove.

5) Stay Motivated: Runners receive motivating messages from top athletes and celebrities when specific customized goals are achieved, challenges are won, or when a personal best is achieved. Runners can also tap the iPhone screen to receive in-run feedback.

What this means for you Singaporeans: One of the closest ways you can be “close” to a celebrity. What up!

With a clean interface and welcoming screen, it is very easy to navigate your way round the app. Idiot proof much i must say. I particularly like the idea of being able to set your own PowerSongs.For me, i had House  and R&B music with a lil of HipHop as my PowerSongs. \m/ Also i was able to select the Voice Type for the cheer. Guys would definitely select the female voice. I mean, who wouldnt? Hahahaha! lastly, one could set the distance and/or the time for the motivational cheer to kick in during the run. Naice!

Downside of this app:

• Its built for iPhone users (Yeah, we rock!) so far.
• It costs US$1.99 for the app.
• Go and register and create an account with Nike+. (takes only 2min though)
• You may need to get the iPhone/iPod arm-band as well so that u can strap it to your arm.

All in all, i feel that this app is pretty awesome. So much till it garnered the accolade of TIME’s Top 10 iPhone Apps of 2010 (click HERE for more info) to Makes your running experience more fun and interesting. Plus no hassle of checking your watch most times just to check how fast or steady you’ve been running. With plenty of runs and races coming right up this year of 2011, runners may consider downloading this app into their iPhones. At US$1.99 for permanent download from the Apple Store, its a cheap investment to have a new feel, thrill and running buddy during your runs.

Have yet to run with it. But stay tuned yaw.

Till next time, Guten Tag!