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Achieving Beyond a Best Time

A personal record or personal best (frequently abbreviated to PR or PB) is an individual’s best performance in a given sporting discipline. It is most commonly found in athletic sports, such as track and field, other forms of running, swimming and weightlifting.

Source: Wiki Definition: https://en.wikipedia.org/wiki/Personal_record

Let’s not beat around the bush here – the majority of runners who enter a marathon or ½ marathon or 10 km run are doing it for the personal challenge. Less than 1% will actually put in the time and effort of an elite runner: that is training twice a day, doing 100-160 miles a week.

For professional athletes, a best time is nice to achieve but it is not the total measurement of how the athlete performed.

Yet if you talk to many non-professional runners, you would think the time element of a PB is the only component that defines a PB. Runners’ can be upset for days recounting the story of how they could have beaten their PB if they just ran that bit faster, or runners’ depression sets in when they haven’t seen sight of a best time for days, weeks or months.

Parkrun (a worldwide free 5K event that happens every Saturday) sets out some performance elements:

  • Personal best time
  • Personal Parkruns you’ve completed
  • Number of times you have volunteered to help the Parkrun community

Defining a Personal Best in a Run

If a PB = Best Performance, then a PB can relate to a culmination of many aspects, that can be treated like milestones. In addition to time, you can have a PB in your preparation, conduct and effort.

Preparation

This means you can have multiple PBs in an event:

  • How much preparation did you really put in?
  • Were you able to put in more than your effort on the day?
  • Have you PBed in your conduct? ….”Hmmmm” I hear you say…

Conduct

Your preparation should have included reading up on the rules of conduct for the event. Follow the guidelines below and you can say you PBed in your conduct. These are some typical rules of conduct:

  • For road events, keep on the inside close to the curb unless you’re over taking. In places like the UK & Singapore, keep on the left, unless overtaking on the right.
  • Drop all trash into a bin to keep the course clear and safe for other users and to prevent “run-away” trash.
    RunnerPutInBin

    • Dropping your trash on the floor can cause other runners to slip/skid/trip causing them injury

BananaSkin Slip.JPG

    • Dropping your trash on the floor can create “run-away” trash:

Run-AwayTrash

  • If you run past the bins, then hold onto your trash until you come to a checkpoint. There are several bins there to deposit your rubbish.
    • TyreLadyBelieve me, you have the strength to carry a couple of grams to the next checkpoint….I drag a 10kg tyre! It just takes a little more effort and 1km is short compared to the distance you will achieve! In the Singapore Marathon there are bins about every 20 metres in the ECP area.
    • If it is a gel packet, then put it into your short’s pocket/underwear or for women put it into your bra top. For the “euwwers” out there, you are smelly and sticky anyway, or carry a small bag for your trash.SuperHeroVolunteer
  • Thank the volunteers for their time and help. They’ve been out longer than you, setting up and then waiting to help & encourage you. At the Singapore Marathon, many will have been setting up checkpoints since midnight, and then waiting for runners from 04:30 onwards. Give them energy and they will give you energy back.

 

  • Look out for each other. You are an immediate hero when you help someone.

Effort

The effort you can expand will depend on both your physical and mental preparation.  On the saying “90% mental, 10% physical” Ross, a sports scientist, says:

An athlete who lacks talent is exposed, as a junior in many cases, and never reaches the Olympic Games.  An athlete who has abundant talent, but lacks the mental edge, may fade into obscurity because they don’t have the drive or discipline to train, or because they don’t compete well.

The athlete who lacks confidence or self-belief stands out among the crowd eventually – they reach the “highest level of insecurity”, if you will, before being exposed, often spectacularly.  On the other hand, the athlete who lacks talent often disappears into the middle of the pack and obscurity.  Perhaps this is why we have identified mental aspects as so crucial, the source of the 90-10 principle?

Source: http://sportsscientists.com/2010/02/the-mental-edge-thoughts-and-opinions/

And finally an element that very few seem to spend time on is visualization. This can be done in bed some days before an event. This can help you go so much further than you expected as it can keep you positive throughout the event.

So next time you talk about your PB, remember you can PB in other areas other than time.

 

Tips for Runners at the Singapore Marathon

  • Use rehydrating salt (@ 60cts a pack in the pharmacy). Found every 2 hours is good enough for me.
  • SwelteringRunner

    Sung to the melody of Eurythmics “Here Comes The Rain Again”

    If you are a 4 hours onwards marathon runner, the sun will suck out your energy.

    Carry a water bottle that you can refill at the hydration stations. You will be thankful you had one when 1.5km to the next checkpoint feels “forever” long after 30km in the hot blazing sun on the open road…and as you’re pouring water over your head to cool yourself down, you will overtake gaunt faces wishing they had brought their own bottle to do the same between checkpoints.

 

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The 2 Degree Challenge

MyTemperatureWhen I announced I was going to turn off my fridge, someone (Jess) suggested that my heating temperature should also be turned down. I decided to do it by 2 degrees.
Now you might think that perhaps I turned down my house temperature because apparently this year our carbon emissions rose by 2% and we have seen a wrath of climate issues round the world related to global warming (hurricanes, tornadoes, bush fires, massive flooding)
Source is here: https://www.newscientist.com/article/2152929-bad-news-carbon-emissions-have-suddenly-started-rising-again/
And our carbon emissions are set to continue to rise. The amount of energy we burn at this time of the year for heating or cooling is pretty substantial and so wondered, what if we all tried a 2 degree challenge for at least for 1 year how much difference would that make?

No I thought 2 degrees C was a better challenge than 1 degrees C…. But now it’s been mentioned….

2DegreeChallenge

If you’re in a cold country, reduce your heating thermostat by 2 degrees C.
If you’re in a hot country, and use an air conditioner, increase the thermostat by 2 degrees C.
Currently am living in the UK and my house heating is normally at 17 degs C. I wear 3 layers on top. Have now turned it down to 15 degs C and a fourth layer has gone on when am sitting still doing nothing but looking at me compewtor. All was good on day 1, as the cooler temperature forced me to move more.
….And then I had to have a shower. As I stood in the cold bathroom on the cold floor, my brain refused to allow me to undress myself and forced me to put the heating back up to 17 degs C…..Day 1 was a definite DNF
Day 2 has worked out better when I went for a hard run. The cold bathroom felt refreshing. I’ll print myself a certificate later!
Day 3 – have actually gone back to 3 layers on top, but 2 layers on the bottom. Will do some core strength work before I try a shower later.

Benefits Of Doing the 2 Degree Challenge:

– Less carbon emissions
– Reduced energy bill
– Your body learns to adapt better (see Wim Hof and Runner Dad links below) and thus will make you stronger in your health

So how about it? Will you take on the 2 degree challenge? Tell me how it goes…The harder core folk can try a 5 degree challenge.
For the sake of our perceived comfort, what’s 2 degrees C if it shows that reducing carbon emissions can reduce global warming and in turn reduce the number of natural disasters we have seen?

And For The Extra bonus challenge: The Cold Shower

Another buddy (Gerrard) has suggested trying the Wim Hof method  http://www.icemanwimhof.com/wim-hof-exercises
Yes I will be taking the extra bonus to see if I can do a cold shower in a cold bathroom.

Other notes:

Human Biology taught me that our bodies can thermo-adapt to remain in homeostasis. When I was in -40 degs C, I felt warm returning back into -20 degs C and wore a thin shirt. 
Same in the tropics in Singapore. In the heat, am fine when it is 35 degrees C and wore a jumper when when it went down to 25 degrees. In the UK, 25 degrees C is positively shorts and t-shirt weather.
And finally for those who think am just being extreme, here is a final read of cold adaptation: https://therunnerdad.com/what-happens-to-your-body-when-you-adapt-to-the-cold/
“Try something old” to allow our natural states to adapt.
Look forward to hearing your stories or seeing your vlogs 😀
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Timeline So Far….

Am reflecting and reminding myself on what we really need to survive in this “living journey”. Am finding out that our reliance on conveniences means we begin to lose ways of doing things that once was done in generations nearly gone. And so am unlocking what we really need in my own convenient life and “trying something old”.

So what can I give up?

13 November 2017: Giving up the Fridge & Turning Down the Heat

Today I turned off my fridge for a 2 week trial period as I don’t eat diary and only eat meat when visiting my relatives. My fridge contains condiments and vegetables. Someone suggested I turn down the house heating, so it is now on 15 degrees. Yep – dressing warm.

Fridge1

Veggies and condiments are left. So time to turn off the fridge for a 2 week trial

Can’t believe we have 6 jars of mustard partly opened.

Aug 2017: Toothpaste Does It Really Help?

Made my own toothpaste

Toothpaste

Went to my dentist end of September. He told me I don’t have gum disease! Should be noted, every time I’d see him previously, he would warn me about some gum disease. Think it’s the tumeric in the mix which is supposed to be a natural antiseptic.

 October 2014: Shampoo – It’s Just Poo For Hair

Stopped using shampoo. In 2017, my scalp is in far better shape – no more dry itchy scalp. It should be noted, suddenly stopping usage made my scalp intolerably itchy and greasy.

Third attempt – decreased the frequency of shampooing my hair over 1.5 months. So instead of every day, every other day. Once the scalp seemed used to that, then every 2 days, etc.

Feb – May 2014: Surgery to Remove a Frostbitten Finger: No Way

Showed a hand surgeon at St. George’s Hospital, London, my grade 2-3 frostbitten finger. He’s eyes could not contain his excitement of wanting a black necrotic finger to add to his collection of pickled digits. It healed in 12 weeks by applying aloe vera and salt water. A one week course of anti-biotics was taken due to paranoia that the finger might have become infected but in fact was all good.

2012: Packaged Items: Tried Going Plastic Packaging Free

Kept the packaging from groceries such as the empty packaging for pasta. Found there was too much ^&*( plastic packaging. So tried to go plastic free for a couple of weeks. It is hard when everywhere sells everything in plastic…..unless I eat veggies…..hmmm

2011-2012: Surgery for Carpel Tunnel Syndrome? Saved going under the knife by a holistic masseur

Yes I was skeptical at first when a friend told me she was a “holistic masseur”.

At the end of 2010, I had a swollen hand that continued to tingle and feel numb for the whole year. The GP prescribed anti-inflammatories. They kind of worked, but not really. After a year and a 1/2, was sent to the neurologist who told me had to have an operation. This would happen in 3 months.

In that time, a friend intervened and conducted massage therapy. After one session, the swelling already began to subside. After one week, my hand was normal.

When I returned to the neurologist was told I no longer had carpel tunnel syndrome. My hand is still normal in 2017.

2010: Soap and Toiletries from Hotels: BYOR to hotels

I travel a lot in my job, and stay in hotels. The small bottles of stuff were cute but then realised a lot was chucked even if it was 1/2 empty. So now BYOR a bar of soap & my own toiletries.

2008-2010: Could Prescribed Medicines Be Making Eczema Worst?

Before going to the Arctic, I was suffering badly from head to toe eczema. In fact I’d been suffering for many years since a teenager. The doctor prescribed hydro cortisone & emollients. This used to relieve the itching and then it would come back more aggressive and spread until I was covered in dry scaly itchy skin.

April, 2008 I finally went on the war path with the dermatitis I’d been suffering from. By the end of 2008 gave up steroid creams. In 2009 gave up the doctor’s prescribed emollients. After using normal commercial creams, the itching was still there but less intense.

In 2010 my skin was “miraculously” clear. Finally I could enjoy feeling smooth patches on my body! Now in 2017, I suffer from small patches but no way as bad as when I was using the GPs prescribed steroid creams and emollients. Decided that the pharmaceuticals produce stuff that only temporarily relieves the itch and in fact exacerbates the condition. The temporary relief psychologically makes us think it is making us better. I wondered whether pharmaceuticals like this kind of condition as it is not life threatening and thus can make money on repeat prescriptions.

Note: Still occasionally take a 1/4 of an antihistamine at night to relieve any eczema itching that might flare up.

2007: Do We Really Need Disposable Plastic:  BYOR (Bring Your Own Reusable) to places

End of 2006, beginning of 2007, I discovered how bad our municipal waste treatment centres really were at recycling. Horrified at the less than 10% figures for plastic.

It is now habit to carry these items when I go out

  • Thermal cup
  • Melamine plate + cutlery to the workplace (the canteen used plastic everything)
  • Take away containers
  • Reusable bag
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Undoing Trashy Events and the Battle Against Running Tossers

The streets of London are not lined with gold but lined with 1/2 drunken plastic bottles (London Marathon 2011)

A lady had stopped along the road in my street to talk on her phone. As she did so, she rolled down her window and smoked a cigarette, doing that “typical smokers’ thing” to flick ash out her window and then flick her cigarette butt out the window.
A couple walked by, would have seen what she did and took no notice of the cigarette butt that was now burning on the floor releasing its toxic chemicals. I also happened to have witnessed the event, picked up the cigarette butt and knocked on her window. She wound down her window to allow me to return her “droppings”:
“Excuse me, I believe this is yours. Please don’t litter here. Learn to put it in the bin.”
She looked at me a little embarrassed, apologised and continued to smoke the cigarette butt I had just returned to her. I can only imagine she was waiting for me to continue walking by so that she could flick it back outside. But ahhh that glimmer of guilt the second time round…..
Participants in a running event are like the smoker, acting as if it is normal to drop stuff on the floor, accepting other runners dropping rubbish on the floor. New event participants copy the same thing, even though they didn’t do this in training!
Many marathons are a complete trash festival where we see the ugly sight of plastic bottles, cups, gel packets, bananas, oranges all dropped on the floor.
Most participants expect someone to clean it up for them! So what is the issue?

New York Marathon 2017. Picture from a CNBC article

Health and Safety and the Environment
It is surprising this behaviour has been allowed to happen for so long, when places like the UK have banned children playing games that could hurt themselves (like catch, tag, british bulldogs, conkers).
I’ve watched participants slip/skid on a bottle/cup/banana skin that has been dropped right in front of them.
Additionally there is “run away” trash. Runners’ trash that has been casually tossed into a bush or into a drain, and if it is raining or windy, the trash is washed into a water way that is close by. It is always unfortunate to see the Singapore river has had to participate as a large dumpster when outdoor events like the Singapore marathon has occurred.
…And the Rubbish Has to Go Somewhere
Like in many places, in Singapore, the marathon trash is a mixture of organic and inorganic stuff and will simply go to landfill.

And Now The Change – Battle Hat On!

The Ironman organisation have recently taken over running the Standard Charted Singapore Marathon, and have agreed a change needs to happen with regards to handling trash. They have provided us an opportunity, to see if we (grassroot communities) can encourage responsible runners in the Singapore Marathon. This is an event that will have about 60,000 runners participating in the 10km, 21km and 42km events.
NoMoreTrashyEvents

Singapore Marathon in a previous year

Education

We will subtly and proactively encourage and educate runners to put their trash in a bin to reduce the run away trash that is occurring with:
a) Trash Evangelist amongst the runners in all the events. They will be directing runners to put their trash in the bin and they will be taking photographs of those that do and those that simply drop it on the floor.
There will also be participants wearing a Bin It logo on their running tops to remind runners to bin their trash and additionally will be bringing their own bottle to show you can “have your bottle and run a good time”.
BinIt
If you want to see a clean mass event, please print or draw the Bin It logo, put in a clear bag (like the one your event t-shirt came in) and pin to the back of your shirt.
The marathon organisers have also stated they will be putting out Bin It signs to remind participants.
b) Trash Directors who will be directing runners and spectators at the finish point to separate trash in specific receptacles that the organisers will provide.
Note: There will be MND (Ministry of National Development) volunteers who will also be encouraging runners to “Bin It”

Landfill Reduction

By separating the trash we will be able to repurpose some of that trash. This means some of the plastic bottles can be recycled as they will be separated and the banana skins will be collected and redistributed to community gardens for compost.
So in addition to the end point trash directors we have volunteers who will be Banana Marshals. These volunteers will be at the banana check points along the ECP and separate the banana skins from the bottles from the cups. Perhaps they might play games with the runners to see if they can run and target stuff into the banana bins!

Checking For Run Away Trash

At the same time we will assume there will still be “running tossers” who have not seen the Bin It signs, tossing their trash in any direction. After the organisers’ clean up crew have been through (Veolia), we will be doing a community clean up along a 10km section of the marathon route to see if the “same old run-away runners’ trash” will be there. They will be checking the bushes, sand, and drains especially for the bothersome gel tabs.
This means the organisers can develop an action plan in future years to ensure we “Leave No Trace”
VolSpots
If after reading this, you want to get involved in this inaugural opportunity to change a large mass event, then have a look at this volunteer form and get involved. Click here for the link to the form . If you’re a runner, then please wear the Bin It logo. This event is in Singapore.
We will close the volunteer form on the 16th November 2017.
Am also pleased to announce we have a partnership with Better Trails. This is a company dedicated to keeping the trails in Singapore in their natural state and organise “Clean Ups” of the natural areas around Singapore.
BetterTrails
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Do Serious Runners Care About the Environment?

Of course many do, but if it gets in the way of getting a PB (Personal Best) or PR (Personal Record), then screw the environment. I asked some “serious” runners these questions.

Me: Do you get paid for a PB?

Typical Response: No

Me: Is it life or death to get a PB?

Typical Response: No

Me: So is a PB for your own personal happiness?

Typical Implied Response: Yes

Me: What about your trash impact?

Typical Response: The organisers clean it up!

Perhaps Brexit and Trump happened to show us how societies can slide backwards so that we would have to relearn the lessons of older generations…..(yes a long politically discussion for a long run).

Before the common use of plastics a disappearing generation remembers having to BYOR (Bring Your Own Reusable). Then disposable plastic came forth. As our populations expanded, we were suckered into a disposable plastic addiction. Quiet observations have been made that our disposable plastic habit is wrecking environments; wildlife feed on our toxic rubbish, and plastic that fills landfills leach chemicals into our soil and water….and this plastic takes 100s of years to decompose.

We are totally oblivious that our convenient lifestyle does not harmoniously fit with our environment. Too many with the excuse of “I don’t have time” are really saying “I am too lazy to care. Screw the environment”. Too many companies continue on the same reckless path of developing products that are single-use and can also be pointless.

Of course there is the “money” element. Every organisation wants to minimise costs and maximise profits. It’s the law of economics. Screw the environment because profit is king. Seems the same with running/triathlons/cycling events….”Screw the environment because my PB is more important”

Many events have allowed me to do mini campaigns at their expos to encourage runners to BYOB (Bring Your Own Bottle) on the run and some events have made some consideration towards at the very least purchasing compostable cups for their events. Some ultra events have gone further by purchasing their own reusable cups for the events or declaring zero cups and forcing participants to be responsible for at least their own cups.

But it is hard being a crazy, mad tyre-pulling lady, trying to persuade runners and event organisations to be the change & to think more holistically when they run their events.

Collaborations

Finally have understood a lone wolf can only go so far. Multi-national corporations see the benefits of having cultural diversity integrated within their own structures to strengthen their power of influence. We gain more support, enlightenment and ideas when we collaborate and form partnerships with others.

So to be more effective, this lone wolf has found buddies to help with her hunt to evolve organisations & runners to be more considerate towards other runners and the environment we all share….. and am excited to announce Ironman, Asia has allowed us to start with the Singapore Marathon. In this event, there has been far too much “run away” trash that has landed in the Singapore River and East Coast drains and sea due to poor handling of trash by runners. The cleaners are unable to pick up trash that is casually tossed in the grass, into bushes, into drains….despite there being several bins along the route. Obviously lots of very “blur sotong” runners (Singaporean saying for being ignorant).

Raise your game event runners because it’s time you learned to Bin It. People don’t like Sucky Tossers and we will be watching you!

SuckyRunnerPoster

Tabs from Gels are evil bits of trash that become run away trash

 

 

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#68 or #69 2XU SG Ultra Marathon: Trash Runners

Tring and Runners trash

Event Type: Had entered the 50 km solo event (there were 100km, 21km and 10km events at the same time)
Timing: 50Km solo began at 5pm in the afternoon
Route: Gardens By the Bay, Marina Barrage to the East Coast Park along the Park. Turn around point is just before Aviation Park Road.
Weather: Started at 27 degs C, cooling down to 25 degs C in the evening. Torrential rain fall at the start.
During: Water + energy drink; bananas; one checkpoint used twice with bread, biscuits, sweets, peanut bars
At the End: Medal, t-shirt, bananas, energy drink, water for the 50km runners
Pre-Race Pack: T-shirt, reusable bag, timing chip
Website: https://www.sgultramarathon.com

Overview

The inaugural 2XU-Sg Ultra event was a good event: there was a baggage holding area / plenty of toilets at the start / signage was well placed / u-turn points were well manned & timings checked throughout / there was a feeding station that was used twice (out and back) & plenty of water / isotonic drinks at the aid stations.  Roads were closed for the Marina Barrage & the rest of the route was on the PCNs.  Below are some iconic scenes you can expect to see in this event that I found on the web.

GardensByThe Bay

Night time view

Singapore is generally very well lit

East Coast Park

The Disconnected Runner

Our world is one we share with all species and we as “outdoor” people should want to respect and integrate with our natural environment. I love the nature runs because the surrounding plants emit peace & kindness to the eyes. Concrete buildings on the other hand emit cold heat & a feeling of disconnect and disharmony.

Ultra runners all round the world generally will boast they are respectful of the environment and to other users of the trail. However having now run in a number of ultra & marathon events, the only runners who truly respect their environment are the ones who are self-sufficient and get it! “It” being we have a duty to our natural world to integrate with it.

In my first marathon (Singapore 2006), I was shocked at runners (local and foreign) deliberately throwing their cups, bottles, trash on the floor, sometimes in front of runners. Their selfish actions had little consequence for them, and their focus was on achieving a PB (Personal Best) regardless of those around them. Having continued to enter other marathons and ultras – New York, London, Rome, Race to the Stones, Pilgrams, etc – all have the same, shameless tossing of trash on the floor, trash that sometimes cause those behind to slip on, or are washed away into the waterways, or eaten by an animal. Even after a “litter sweep” there will be a percentage of litter that escapes a clean up. Have seen this repeatedly, more recently in the Windsor Half Marathon. The gel tabs are big offenders especially when thrown into the grass or bush.

I grew up in Singapore, learning that littering is anti-social behavior and unacceptable, yet why do we accept runners & cyclist throwing their “crap” on the floor as if it is the normal thing to do?

SuckyRunnerPoster

There is a nagging feeling that has grown in me with event after event. I know there will be readers of this post who have felt it in their consciousness and have turned a blind eye to the anti-social behavior of “tossers” (UK derogatory expression for an obnoxious person)….or even a sucky tosser (one who sucks gels and is obnoxious). I’ll use the terms here to refer to runners who deliberately toss their trash on the floor.

Convenience?

Just like banning CFCs in the 1990s because we had a chance to saving our atmospheric ozone, we are at a point where we can stop the plastic rot in our environment, in our waterways. I can no longer turn a “blind eye” to our superficial convenient lifestyle and call this progression. It is backward as it denies our need for nature. We the amount of trash many of us generate: stop & think how this affects the local landfills, the global waterways. Reconnect with your natural world.

Trash Man

Rob Greenfield wore the trash he generated in a month.

2XU SG Ultra

Time to see if ultra runners were really better than shorter distance runners.

My buddy Marinna joined me in this event to be a back runner litter picker.

Marinna Bin It

Marinna Encouraging Runners to Bin their Trash

Of course accidents happen and we were interested how much “accidental” trash would happen. Prior to the event an appeal was made to the participants to keep the trail clean and to BYOR (Bring Your Own Reusable cup or bottle).

As the event started, the heavens poured out its heart onto the participants. Despite the torrential rain fall, we were in high spirits believing ultra runners are respectful to their environment and we did not expect to pick up much rubbish. We were one of the last to cross the start line and ran in the puddles like excited kids enjoying the warm tropical rainfall. It was glorious and cool for hot humid Singapore where temperatures can hit the 30s (degs celcius) and humidity can cause you to melt in minutes.

The Runners Trash Drops

50km Route of Profiled trash

Profile of runner’s trash and two sucky desperate runners’ gel addiction

At 2-3km,  Marinna and I parted company as I needed to take advantage of the wetness to move Tring quickly on. I soon caught up with Samantha at the 5km aid station, which was the start of the East Coast park (ECP). We would run a lot of the first ½ of the route together.  The ECP is generously lined with bins placed about 10-20 metres  apart for approximately 12km of the route.

10km in, a runner had clearly thrown a cup from an aid station into the grass, 5 metres before a bin. Soon after tops of gel packets appeared on the ground. We gave the runners an excuse & blamed gel manufacturers for having made it too easy for tabs to be torn off completely and dropped as a sweaty tired runner “sucked” in their chemical loaded short-lived carb.

Why Gels?

Am amazed that long distance runners are conned into sucking the stuff every 30 minutes (as is stated on the package).  I have tried gels and found they took me on a “high low high low” journey that I did not appreciate and found better ways to stabilize myself with breakfast bars and protein. My ammunition was two protein bars & a sandwich to see me through this event plus a top up of two banana from the aid stations.

Additionally I have seen  people “bonking” in ultras despite taking the gels at the prescribed time. Later I would read that is because of the inability of the pancreas to produce enough insulin to cope with the sugar overload provided by gels. I wonder how many regular users of gels will suffer from diabetes & bad teeth?

Back to the Event

18:30-19:00 darkness was settling in, however this is Singapore, and all of the route except one small 500m part of the route was well lit, enough to see the gel tabs on the ground. As I wandered left and right on the path picking up gel tabs, Martin, a friend who came to support a short distance, ran with me amused. I would later find out Marinna also picked up a load of gel tabs & gels along the path after me from returning runners.

Gel manufacturers really need to come up with a different design to reduce this nuisance plastic litter that can be easily missed and washed into our waterways.

Trash Collected By Marinna

Marinna’s trash pick up

As the big golden orb (the moon) rose from the sea, I reached for my phone to take a picture, and had a quick panic. I had dropped my phone about 10km from my current position. I quickly rationalised there was no point in panicking and hoped that the phone would be fine.

Thus had to forgive the couple of gel packets found on the Tanah Merah Road on the way to the u-turn point as accidental droppings. Past the 24.5km aid station, it became more obvious that the runners’ actions were deliberate, as tossers had chucked cups about a couple of hundred metres from the aid station and some bottles were placed by a police sign! Amongst 248 runners who were completing the 50 km and the 100km duo, there was a small group of a***holes.

Returning back on the Tanah Merah Road, had left Samantha and was joined by Siva back to the feeding station at 33.9km. Three gel packets at regular intervals had been tossed into the grass. As we overtook a pair of 50km runners, I complained to them about the High 5 and GU tossers and the body of water that was close by. They coined the term “sucky runners”.

Siva righted the world with me and we berated about selfish sucky runners until 33.9km.

After the feed station at 33.9km more participants obviously were no longer caring about their actions as sweetie wrappers, bottles, cups  were picked up along the route as if this were a normal road marathon. Picked up six bottles in total and slung them into the bin.  The small trash bag I was carrying was already full from picking up 13 cups previously.

As I headed back to the ECP, my phone appeared on the wet floor. It was still wrapped in a plastic glove that I had found and used to protect it from the rain. The screen was a little damaged but it was still working. Ironically guess because it was wrapped in a plastic glove, everyone avoided it.

The callous sucky High 5 tosser irked me as he chucked his gel packets close to drains, drains that channel run off water into the sea.

RunnersTrashCollectBy TL

TL’s trash pick up

My first “period” day is normally a day to feel exhausted, however the litter focus fueled my mind with thoughts that runners need to grow up. My legs were still firing with energy to move Tring along, overtaking runner after runner and still picking up trash dropped by a***holes.

Along the last 4 km after the last aid station, six cups had been thrown into the tree lined area.  Again when did it become a social norm for runners to chuck stuff on the floor because they can’t be bothered or because it allows them to get a PB? Friggin’ tossers was my last thought.

Tossers & Sucky Runners, in future events, your trash will stay there as your ugly legacy & you can delight at the fact that your trash might even become micro-plastic or animal food. Please grow up and become #ResponsibleRunners

AnimalsEatingPlastic.JPG

When you next go out for a run/walk challenge yourself to pick up at least 5 pieces of trash (#5ThingsClear) to make your environment a better place.

It should be noted this is an issue that happens in events around the world in cycling or running events. Society may think this is normal. Nature does not!

Final challenge to you all:

PlasticChallenge

Resource: Plastic Ocean or Drowning in Plastic

Look forward to hearing about you being fantastic using less plastic

Nets Card

I picked up someone’s NETS card along the Tanah Merah Road. It must belong to a 50km or 100km runner. It has about $18 left on it. Contact me and I will post it to you. Also happy to post back gel packets dropped by the sucky tossers.

Finally, James (my biggest fan) has made me aware that I still have to complete the Race To The Kings write up…..it will be completed before the end of this month….Hence this ultra might be considered marathon #68 if I fail the RTTK.

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Tring Returns From Retirement

TrangTring

Dec 2008: Trang (back) & Tring (front)

November 2008, Tring was found wandering a Singaporean rain forests. She was dirty, frightened and lost.

We cleaned her up and tried to get her to participate with Trang in the Singapore Marathon in 2008. After being in the jungle, Tring found the crowds of people overwhelming. Her reluctance to move after 6 miles, meant we had to take her off the reigns and continue on with Trang. We completed the event whilst Tring was looked after by a friend. Tring’s confidence was really low, so we found a role for her as trainer and coach to other runners. She loved it.

Tring Marathon Dec 2010

Tring in her former glory days

We slowly introduced her to larger groups of people and in December 2010, she completed her first marathon – the Singapore Marathon. We also gave her a bunch of animals to look after during the event in case her people phobia returned. Tring was hooked.

OldTring

She went on to complete the Singapore Marathon in 2012, three Parkruns, Twilight Ultra (50K) – 2015 & the Green Ultra (50K) – 2016.  With the distance she had put in, her pretty treads were looking worn on one side, and holes developed catching on roots and stones on trail paths. It was time to retire her.

Many tyres like her have gone onto successful careers upon retirement (…as garden ornaments or pledge tyres), but Tring was not ready to go. She requested a new lease of life as a a “Tyre Lady” tyre.

Tring’s Transformation

We have rebuilt her! Her transformation from land lover to sea lover is now complete. So here is the lovely Tring and the art work she displays is:

“Plastic fish feeding on polystyrene”

Tring is requesting that all people of the world help stem the flow of plastic in our waters and ocean which is affect our aquatic life, plus our fundamentals – food, water and air supplies.

It requires a little effort by refusing disposable/single use plastic & using a BYOR (Bring Your Own Reusable) approach. That is bring your own reusable cup, plate, cutlery, bag, etc to anywhere that provides plastic. It’s part of stuff in my handbag 😀

Please commit to this action because #PlasticSoup #PlasticOceans can be healed. Boyan Slat is helping one part of the solution with an ocean clean up:

We are another part of the solution.

Below are images from the web on plastic pollution that we can all play a part in stopping and preventing in the future.

FRomWeb.JPG

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Introducing Big Bluey

Big Bluey has been around since end of last year. Big Bluey is a dedicated 5K racing tyre, promoting BYOR to reduce the amount of disposable plastic trash, supporting Sky Ocean Rescue mission and #5ThingsClear

This is Big Bluey’s story:

For anyone wanting to pull Big Bluey you will need to pledge to reduce your usage of disposable/single-use plastic with a BYOR attitude.

You can also donate to EarthWatch, a charity that Tyre Lady supports: http://uk.virginmoneygiving.com/TyreLady

 

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Introducing “Free-Us Blod”

Rufese

Drue has now officially retired and “Free-Us Blod” takes over as the marathon/ultra event tyre.

Drue has served well and came onto the scene in June 2016 at the Seabank Marathon.

Drue’s final race was Race to the Kings. The flint in the area cut up Drue’s treads as well as Tyre Lady’s sandals! So Drue now clings to anything protruding through the ground.

Drue also completed:

  • Richmond Park Marathon, 2017
  • St Illtyds Trail Race 50K, 2017
  • Cheltenham Circular Challenge, 2016
  • Richmond Park Marathon, 2016
  • Cranleigh Boundary Trail Marathon, 2016
  • Monster Marathon, 2016
  • Race to the Stones, 2015

Total distance completed = 489.8 kilometres

Currently Drue is helping other runners improve their running technique. May Drue enjoy retirement.

May Free-Us Blod bring much happiness and inspiration to others to reduce their disposable plastic usage.

 

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#68 RTTK 2017: Karaoke Ultra Challenge: The Chipmunks (Part 6)

Previously…

  • By checkpoint 6:  39 songs  accepted, 9 disallowed and 1 under review
  • 1 more checkpoint and 11 more miles left

Having taken a break from listening to myself, am now ready to complete the challenging review task.

Onwards to CP7

Rejected: 4 songs due to various reasons (mostly confusion) embedded in the videos
Accepted: 4 songs

#40: I Like the Flowers

As one song is still under review, we will discount it from the total for now. Have been playing with a video editing software, and added some animation to photographs. This song reminds me of wild camping and trekking in the mountains. The photos here are from a buddy who conquered her height fear along a narrow ridge in North Wales with the right motivation 🙂

#41: Don’t Cry For Me Argentina

This is a song that both my parents like me singing for whatever reason. Blame it on my folks that I sing whenever I feel like singing!! 3 songs were rejected in this video due to lines sung incorrectly, verse incomplete (was so sure I had completed), confusion in the song (it was about 1:30 am and my head was tired). Anyhoo I do like the sped up version 🙂

#42: Father God and #43: Time Is Like A Dream

First 2 songs sound better sped up 🙂 Also discovered a cropping tool to reduce the babble. Yah!

The last song is at pit stop 7. Lizzy was an amazing backing person and Ben – what a voice! Sadly the entry has been disallowed from the total number of complete verses as it has been deemed only the chorus was song!

Total accepts songs sung = 43
Total disallowed songs = 13
Total under review = 1

7-9 more miles to the end and still looking shy of 53 complete songs.

Next post: Galloping to the End