<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>Running Department</title> <atom:link href="https://www.runningdept.com/feed/" rel="self" type="application/rss+xml" /> <link>https://www.runningdept.com</link> <description>The Feel Good People!</description> <lastBuildDate>Wed, 09 Aug 2023 07:37:42 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <image> <url>https://www.runningdept.com/wp-content/uploads/2023/07/cropped-RD-Icon-2023-32x32.png</url> <title>Running Department</title> <link>https://www.runningdept.com</link> <width>32</width> <height>32</height> </image> <item> <title>Lazada Run 2023</title> <link>https://www.runningdept.com/lazada-run-2023/</link> <dc:creator><![CDATA[jeremykuang]]></dc:creator> <pubDate>Wed, 09 Aug 2023 07:37:36 +0000</pubDate> <category><![CDATA[Pacing Projects]]></category> <category><![CDATA[Photo Albums]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8601</guid> <description><![CDATA[https://www.facebook.com/media/set/?set=a.675442664626081]]></description> <content:encoded><![CDATA[ <p><a href="https://www.facebook.com/media/set/?set=a.675442664626081">https://www.facebook.com/media/set/?set=a.675442664626081</a></p> ]]></content:encoded> </item> <item> <title>SDM 2023</title> <link>https://www.runningdept.com/sdm-2023/</link> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Sun, 11 Jun 2023 07:48:43 +0000</pubDate> <category><![CDATA[Pacing Projects]]></category> <category><![CDATA[Photo Albums]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8564</guid> <description><![CDATA[https://www.facebook.com/media/set/?set=a.640289904808024&type=3]]></description> <content:encoded><![CDATA[ <p><a href="https://www.facebook.com/media/set/?set=a.640289904808024&type=3">https://www.facebook.com/media/set/?set=a.640289904808024&type=3</a></p> ]]></content:encoded> </item> <item> <title>SCSM 2022</title> <link>https://www.runningdept.com/scsm-2022/</link> <comments>https://www.runningdept.com/scsm-2022/#comments</comments> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Sun, 11 Dec 2022 06:42:18 +0000</pubDate> <category><![CDATA[Pacing Projects]]></category> <category><![CDATA[Photo Albums]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8425</guid> <description><![CDATA[https://www.facebook.com/media/set/?set=a.529848712518811&type=3]]></description> <content:encoded><![CDATA[ <p><a href="https://www.facebook.com/media/set/?set=a.529848712518811&type=3">https://www.facebook.com/media/set/?set=a.529848712518811&type=3</a></p> ]]></content:encoded> <wfw:commentRss>https://www.runningdept.com/scsm-2022/feed/</wfw:commentRss> <slash:comments>31</slash:comments> </item> <item> <title>What’s next after #SCSM2022?</title> <link>https://www.runningdept.com/whats-next-after-scsm2022/</link> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Fri, 09 Dec 2022 10:12:58 +0000</pubDate> <category><![CDATA[Community]]></category> <category><![CDATA[Training]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8383</guid> <description><![CDATA[Congratulations! You’ve just completed the major event for the year – be it a marathon, half marathon or your first 10km race it’s after all a race completed and now what’s next? Reflect Take some time to reflect on your race performance. If you have achieved your goals, asked yourself what you have done right]]></description> <content:encoded><![CDATA[ <div class="wp-block-image"><figure class="aligncenter size-full"><img decoding="async" width="2560" height="1551" src="https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-scaled.jpg" alt="" class="wp-image-8389" srcset="https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-scaled.jpg 2560w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-300x182.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-1024x621.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-768x465.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-1536x931.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-2048x1241.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-280x170.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-1170x709.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07182-lowres-1-600x364.jpg 600w" sizes="(max-width: 2560px) 100vw, 2560px" /><figcaption><em>Our 4hrs pacers crossing the finishing line.</em></figcaption></figure></div> <div style="height:43px" aria-hidden="true" class="wp-block-spacer"></div> <p><strong>Congratulations! </strong>You’ve just completed the major event for the year – be it a marathon, half marathon or your first 10km race it’s after all a race completed and now what’s next?</p> <div style="height:52px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Reflect</strong></h2> <p>Take some time to reflect on your race performance.</p> <p>If you have achieved your goals, asked yourself what you have done right this time that could have contributed to the success. Similarly, what could have gone wrong during the race if you didn’t manage to do so well? Did you lose the endurance to push? Could it be due to your training efforts? Did you start the race too fast? Perhaps, you need to take a look at your pace strategy. Or did you hit the wall or experience cramps? Time to look at your fuel strategy.</p> <p><strong>Every run is an opportunity to learn something about yourself</strong>. Take the learnings and apply them for your next race!</p> <figure class="wp-block-image size-full"><img decoding="async" width="2560" height="1707" src="https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-scaled.jpg" alt="" class="wp-image-8387" srcset="https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-scaled.jpg 2560w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-1536x1024.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-2048x1365.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/12/1709NRC-94-lowres-600x400.jpg 600w" sizes="(max-width: 2560px) 100vw, 2560px" /></figure> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Rest and Recover</strong></h2> <p>They say <strong>REST is part of the training</strong>. We can’t agree more with that.</p> <p>We all know that long races tend to take a toll on our bodies. It is important that we incorporate a rest & recovery plan as part of our post-race plans. Re-supply your body with the nutrients that were lost during the race. Go on a light run and work on those stretches to help your body and those muscles with the recovery! Also, chill and Netflix, you will not lose much fitness being a couch potato for a week or two!</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Sign up for another race</strong></h2> <p>We all know that we will be high on emotions and endorphins after a major race event! Don’t let the training that you have put in go to waste. Time to restart your training plan and perhaps, <strong>set a new goal for yourself</strong> to achieve! You have crossed the finishing line but that doesn’t mean that you can’t start another!</p> <figure class="wp-block-image size-full"><img decoding="async" width="2560" height="1708" src="https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-scaled.jpg" alt="" class="wp-image-8394" srcset="https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-scaled.jpg 2560w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-1536x1025.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-2048x1366.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC07263-lowres-600x400.jpg 600w" sizes="(max-width: 2560px) 100vw, 2560px" /><figcaption><em> A fellow Running Department Crew Member crossing the finishing line.</em></figcaption></figure> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Run with Running Department</strong></h2> <p><strong>Come and Run With Running Department</strong>. Keep the momentum going because the run with Running Department is here to stay! We run up to <strong>two times a week</strong> – Wednesday evenings at UOB Plaza, Raffles Place 7pm and Saturday mornings at various locations island-wide.</p> <figure class="wp-block-image size-full"><img decoding="async" width="2560" height="1708" src="https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-scaled.jpg" alt="" class="wp-image-8386" srcset="https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-scaled.jpg 2560w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-1536x1025.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-2048x1366.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/12/DSC3157_lowres-600x400.jpg 600w" sizes="(max-width: 2560px) 100vw, 2560px" /><figcaption><em>That’s us running at Clarke Quay during one of our CNY themed runs.</em></figcaption></figure> <p>Now that we have concluded our training runs for SCSM 2022, we will be resuming exploratory runs on Saturday mornings to bring runners to various parts of the island for a 10km to 15km run! Keep a close watch on our social media, telegram and website for details!</p> <p>Follow us on our social media if you have not done so! (<a href="https://www.facebook.com/runningdepartment">Facebook</a>, <a href="https://www.instagram.com/runningdepartment">Instagram</a> and <a href="https://t.me/RunningDepartment">Telegram</a>)</p> ]]></content:encoded> </item> <item> <title>Counting down to #SCSM2022</title> <link>https://www.runningdept.com/counting-down-to-scsm2022/</link> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Wed, 30 Nov 2022 06:37:36 +0000</pubDate> <category><![CDATA[Community]]></category> <category><![CDATA[Training]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8356</guid> <description><![CDATA[It’s FINALLY race week as we countdown to #SCSM2022! Whether you’re running a 42.195km, 21.1km or a 5km run, you’ve done all the training and preparation work required and now is the time to chill, relax, and enjoy the whole race experience this weekend! If you are intending to follow our #SCSM2022 PUMA Pacers, here]]></description> <content:encoded><![CDATA[ <p>It’s FINALLY race week as we countdown to #SCSM2022!</p> <p>Whether you’re running a 42.195km, 21.1km or a 5km run, you’ve done all the training and preparation work required and now is the time to chill, relax, and enjoy the whole race experience this weekend!</p> <p>If you are intending to follow our #SCSM2022 PUMA Pacers, here are 5 important things you should take note!</p> <div class="wp-block-image"><figure class="aligncenter size-large is-resized"><img decoding="async" src="https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-1024x683.jpg" alt="" class="wp-image-8363" width="1024" height="683" srcset="https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-1536x1025.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-2048x1366.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/11/pacer-group-600x400.jpg 600w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure></div> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>8 Pace Groups for you to choose from</strong></h3> <p>There will be a total of 8 pace groups, 4 for the Full Marathon and 4 for the Half Marathon runners to follow. </p> <p>If you have a goal in mind to achieve, then make full use of our pacers during the race to get you to the finishing lines. The PUMA Pacers will be running on an even split strategy (<em>that’s what we have been training for!</em>) and will strive to keep their pace constant throughout the race.</p> <figure class="wp-block-table is-style-stripes"><table class="has-fixed-layout"><thead><tr><th class="has-text-align-center" data-align="center">Full Marathon Pacers</th><th class="has-text-align-center" data-align="center">Half Marathon Pacers</th><th class="has-text-align-center" data-align="center">Pace per km</th></tr></thead><tbody><tr><td class="has-text-align-center" data-align="center">4hrs 00min</td><td class="has-text-align-center" data-align="center">2hrs 00min</td><td class="has-text-align-center" data-align="center">05:41min/km</td></tr><tr><td class="has-text-align-center" data-align="center">4hrs 30min</td><td class="has-text-align-center" data-align="center">2hrs 15min</td><td class="has-text-align-center" data-align="center">06:24min/km</td></tr><tr><td class="has-text-align-center" data-align="center">5hrs 00min</td><td class="has-text-align-center" data-align="center">2hrs 30min</td><td class="has-text-align-center" data-align="center">07:07min/km</td></tr><tr><td class="has-text-align-center" data-align="center">5hrs 30min</td><td class="has-text-align-center" data-align="center">2hrs 45min</td><td class="has-text-align-center" data-align="center">07:49min/km</td></tr></tbody></table></figure> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>Be at the correct start</strong> pen</h3> <p>Our PUMA Pacers will be serving runners at various starting pens based on their estimated finishing time. Take note of the starting pens where you can find our pacers. </p> <div class="wp-block-image"><figure class="aligncenter size-large is-resized"><img decoding="async" src="https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-1024x1024.jpg" alt="" class="wp-image-8371" width="768" height="768" srcset="https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-1024x1024.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-300x300.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-150x150.jpg 150w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-768x768.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-187x187.jpg 187w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-1170x1170.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-600x600.jpg 600w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM-100x100.jpg 100w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot4SMM.jpg 1200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div> <div style="height:29px" aria-hidden="true" class="wp-block-spacer"></div> <p>In the event that you can’t find the pacers, it is always good to prepare a pace band on hand to help you keep pace on your own! There are a lot of paceband making websites that you can refer to! Here’s one from <a rel="noreferrer noopener" href="https://www.runnersworld.com/uk/training/a763918/runners-world-pace-band-generator/" target="_blank">Runners World</a>.</p> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>Spot our Pacer Balloons!</strong></h3> <p>On race day, our PUMA Pacers will be equipped with coloured balloons to help you spot them. Simply remember the colour of the pace groups that you need to follow!</p> <div class="wp-block-image"><figure class="aligncenter size-large is-resized"><img decoding="async" src="https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-1024x1024.jpg" alt="" class="wp-image-8370" width="768" height="768" srcset="https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-1024x1024.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-300x300.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-150x150.jpg 150w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-768x768.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-187x187.jpg 187w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-1170x1170.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-600x600.jpg 600w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2-100x100.jpg 100w, https://www.runningdept.com/wp-content/uploads/2022/11/Spot2SMM-2.jpg 1200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>Know who are your pacers!</strong></h3> <p>On 4 December 2022, a total of 48 pacers from all walks of life will be toeing the starting line to pace the running community for Singapore’s annual running event of the year. Your cheers and encouragement will keep them motivated and going! <a href="https://www.facebook.com/media/set?vanity=RunningDepartment&set=a.522276893275993" data-type="URL" data-id="https://www.facebook.com/media/set?vanity=RunningDepartment&set=a.522276893275993">Check out</a> the biography of our Class of 2022 and give them your biggest support!</p> <div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" width="1024" height="683" src="https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-1024x683.jpg" alt="" class="wp-image-8362" srcset="https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-1536x1025.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-2048x1366.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/11/Group-4hr-30min-lowres-600x400.jpg 600w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure></div> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>Last but not least…</strong></h3> <p><strong>Stay safe and enjoy the race! </strong>Here are a few safety reminders to take note of when following our pacers!</p> <ul><li>Keep a safe distance between yourself and the PUMA Pacers. We don’t want any mishaps to ruin everyone’s race!</li><li>If you are intending to grab hydration at one of the aid stations, always run ahead so that you can catch up with the pacers.</li><li>Our PUMA Pacers are doing their best to help runners keep pace during the race, so please respect and help each other out.</li></ul> <p>Get the latest updates by following us on <a rel="noreferrer noopener" href="https://www.facebook.com/runningdepartment" target="_blank">Facebook</a> and <a rel="noreferrer noopener" href="https://www.instagram.com/runningdepartment" target="_blank">Instagram</a> (@runningdepartment)!</p> ]]></content:encoded> </item> <item> <title>GEWR 2022</title> <link>https://www.runningdept.com/gewr2022/</link> <comments>https://www.runningdept.com/gewr2022/#comments</comments> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Sun, 27 Nov 2022 14:11:20 +0000</pubDate> <category><![CDATA[Pacing Projects]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8441</guid> <description><![CDATA[https://www.facebook.com/media/set/?set=a.519543283549354]]></description> <content:encoded><![CDATA[ <p><a href="https://www.facebook.com/media/set/?set=a.519543283549354">https://www.facebook.com/media/set/?set=a.519543283549354</a></p> ]]></content:encoded> <wfw:commentRss>https://www.runningdept.com/gewr2022/feed/</wfw:commentRss> <slash:comments>174</slash:comments> </item> <item> <title>10 things you need to know to join us!</title> <link>https://www.runningdept.com/10-things-you-need-to-know-to-join-us/</link> <comments>https://www.runningdept.com/10-things-you-need-to-know-to-join-us/#comments</comments> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Sun, 16 Oct 2022 12:41:32 +0000</pubDate> <category><![CDATA[Community]]></category> <category><![CDATA[Running Guide]]></category> <category><![CDATA[Training]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8329</guid> <description><![CDATA[We’re officially in October and that means – we’re inching closer to the big race that many of us are training for. Here are 10 things you need to know to join us – in case you’re still contemplating joining us! 1. We run twice a week! Running Department run twice a week on Wednesdays]]></description> <content:encoded><![CDATA[ <p>We’re officially in October and that means – we’re inching closer to the big race that many of us are training for. Here are 10 things you need to know to join us – in case you’re still contemplating joining us!</p> <p></p> <h1 class="wp-block-heading"><strong>1. We run twice a week!</strong></h1> <p>Running Department run twice a week on Wednesdays evening and Saturdays morning, so there are no excuses not to join us! </p> <p>On Wednesdays evening, we meet at 7 pm at UOB Plaza, Raffles Place to run distances between 7km to 10km long. Route varies each week but we try to mix things up to include routes to Gardens By The Bay East, Marina Barrage, Marina South Pier and Fort Canning. Depending on the specifics of each session, we often mix it up with hills training (Marina Barrage or Fort Canning loops) and strength training (circuit-style workouts). </p> <p>On Saturdays morning, we meet between 6 am to 7 am at East Coast Park, Parkland Green to do long-distance running that’s between 12km to 33km in distance. Meeting time ranges from 6 am to 7 am and distances vary and it’s dependent on the training programme that we have planned out for each race. </p> <p>On other days such as Public Holidays, we organise holiday runs too so keep a look out on our social media for updates!</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>2. Newbies can run 5k</strong></h1> <p>New to us? Don’t worry! You can join our 5km group that’s specially catered for runners who are new to running! There’s always a first time to everything and we are confident that our run crews taking care of the 5km group will ease you and get you ready for a running adventure with us!</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>3. Different Pace Group Options</strong></h1> <p>To cater to runners of various running capabilities, we have run crews leading different pace groups on Wednesday and Saturday so that no one’s left out from each session!</p> <p>On Wednesday, our run crews will be leading pace groups ranging from 5:00min, 5:30min, 6:00min, 6:30min, 7:00min and 7:30min. On Saturday, as we are currently training up pacers for SCSM2022, we have pacers leading pace groups for marathon finishing timing of 4hrs 00min, 4hrs 30min, 5hrs 00min, 5hrs 30min and half marathon finishing timing of 2hrs 00min, 2hrs 15min, 2hrs 30min and 2hrs 45min. The pace group in hours translates to the following pace per km:</p> <ul><li>Full Marathon – 4hrs 00min / Half Marathon – 2hrs 00min – 05:41min / km</li><li>Full Marathon – 4hrs 30min / Half Marathon – 2hrs 15min – 06:23min / km</li><li>Full Marathon – 5hrs 00min / Half Marathon – 2hrs 30min – 07:07min / km</li><li>Full Marathon – 5hrs 30min / Half Marathon – 2hrs 45min – 07:49min / km</li></ul> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>4. 33km will be our longest run</strong></h1> <p>As we are training for SCSM2022, our pacers will be doing longer runs that are up to 33km long in distance! You can check out our full training calendar from October 2022 to December 2022 <a href="https://www.runningdept.com/kickstart-your-race-training-with-us/">here</a>.</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>5. We run in loops</strong></h1> <p>33km run on a Saturday morning? Somebody send HELP!!!!</p> <p>To help runners adapt to the long distances required for each training, we have designed our long runs such that we will be running in loops of 6km, with the start/end point located at the 3km mark. This allows runners to adapt and adjust to the distance that they would like to complete without going on an out-and-back run. Runners can choose to do 6km, 9km, 12km and so on depending on their training progress.</p> <p>Yeah… we know it can get boring but with good company, time and distance pass by so quickly that before you know it, you’re DONE! So the next time you see a long-distance run in our schedule, just come and run. You choose the right pace group and distance that you would like to complete. </p> <div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" width="1024" height="683" src="https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-1024x683.jpg" alt="" class="wp-image-8340" srcset="https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-1536x1025.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-2048x1366.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/10/DSC01147-edit-600x400.jpg 600w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure></div> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>6. Travel Light and BYOH</strong></h1> <p>As a running community that’s for runners by runners, we do our best to facilitate each run session for runners through the help and support that we get from our run crew and volunteers. We’re not a business and hence, the support begins with you. While we provide baggage drop and hydration from time to time, runners are also advised to travel light and to bring along their own hydration. We may not have sufficient hydration to support everyone as our run session is a free-for-all to attend and we do not limit the number of runners that we are accepting. Hence, hydration may run out from time to time. </p> <p>So it’s best to bring along your own hydration. Having said that, we would like to also thank our run crews for offering their car space for baggage deposit and our hydration partner – 100Plus for fueling us up with 100Plus Active and Ice Mountain!</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>7. Get guidance and advice</strong></h1> <p>“If <em>You Want</em> To <em>Run Fast</em>, <em>Run Alone</em>. If <em>You Want</em> To <em>Run</em> Far, <em>Run</em> Together.”</p> <p>Just like the African proverb, when you run together, you’re not just gonna run far, but stronger and better! When you run in a community, you get to pick up tips and advice from fellow like-minded runners. From the latest gear review, and race-day hydration advice to sharing of experiences from overseas races, there is just so much you can learn from one another when you’re running together in a community! </p> <div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" width="1024" height="683" src="https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-1024x683.jpg" alt="" class="wp-image-8338" srcset="https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-1024x683.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-300x200.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-768x512.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-1536x1025.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-2048x1366.jpg 2048w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-280x187.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-1170x780.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/10/1709NRC-30-edit-600x400.jpg 600w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure></div> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>8. Standby to RSVP for SCSM Training Runs</strong></h1> <p>Be sure to RSVP for a slot when you’re joining a training run that’s jointly organised by Running Department and the organisers for SCSM2022! There are a total of 8 sessions (4 upcoming) where RSVP through our “Train With Us” portal is required. You can refer to <a href="https://www.runningdept.com/kickstart-your-race-training-with-us/">this article</a> for the list of training runs where RSVP is required.</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>9. Safety First</strong></h1> <p>The safety of all runners is our top priority. </p> <p>In the event that you’re not feeling well, listen to your body and take a break! There’s always another opportunity to run with us. Let’s all work together to be socially responsible adults and to help keep the community a safe one for all runners.</p> <p><strong>At the same time, we would like to also remind all runners to keep to a maximum of 2 abreast when running with us</strong>, especially at East Coast Park where it’s a shared public park. Let’s ensure that we do not hog the pavement, keep to a maximum of 2abreast and give way to fellow runners who may be coming your way. The running pavement can be a bit narrow with the crowd that we’re getting, alongside other park users and runners who are doing their own exercises.</p> <p>Tip: There is no need to run beside our pacers. As long as you can see them, even if you are several meters behind them, you will still be keeping on pace. And if there is less crowding around the pacers, we are less likely to step on each other’s heels and have more time/space to react to any situation (stepping over puddles, going around an obstacle, going up/down a curb, etc).</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h1 class="wp-block-heading"><strong>10. It is free!</strong></h1> <p>We are a running community for runners by runners. It is 100% free to run with us! There’s no membership required to run with Running Department. All you need is some courage to show up, say hi, introduce yourself and let the run do the magic!</p> <p></p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Here’s a bonus. Prepare to make new friends!</strong></h2> <p>Running is not just about running. Running is more than just the action itself. Be prepared to make new friends along the way. Our runners are very friendly and welcoming and we are an inclusive running community. We have seen many runners forging new friendships through their running journey with us! </p> <p>We hope to see you at our next run and if you happen to take some photos, remember to share them with us on our Facebook or Instagram @runningdepartment. </p> ]]></content:encoded> <wfw:commentRss>https://www.runningdept.com/10-things-you-need-to-know-to-join-us/feed/</wfw:commentRss> <slash:comments>28</slash:comments> </item> <item> <title>Race Against Cancer 2022</title> <link>https://www.runningdept.com/race-against-cancer-2022/</link> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Tue, 27 Sep 2022 01:08:00 +0000</pubDate> <category><![CDATA[Pacing Projects]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8445</guid> <description><![CDATA[https://www.facebook.com/media/set/?set=a.5469437406502506]]></description> <content:encoded><![CDATA[ <p><a href="https://www.facebook.com/media/set/?set=a.5469437406502506">https://www.facebook.com/media/set/?set=a.5469437406502506</a></p> ]]></content:encoded> </item> <item> <title>Kickstart your race training with us!</title> <link>https://www.runningdept.com/kickstart-your-race-training-with-us/</link> <comments>https://www.runningdept.com/kickstart-your-race-training-with-us/#comments</comments> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Mon, 12 Sep 2022 08:08:29 +0000</pubDate> <category><![CDATA[Community]]></category> <category><![CDATA[Training]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=8286</guid> <description><![CDATA[It's officially marathon training season and we are inviting you to TRAIN WITH US! ]]></description> <content:encoded><![CDATA[ <p>Hello Runners! </p> <p>It’s officially marathon training season and we are inviting you to <strong>TRAIN WITH US</strong>! </p> <p>As a community for runners by runners, Running Department organises two weekly free running sessions for the community to come together to train for their upcoming races. Whether you’re doing your first 10k or your first Full Marathon, Running Department offers different pace groups that caters to runners of different training capabilities.</p> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Feel Good Wednesday Run</strong></h2> <p>Our Feel Good Wednesday Run takes place at UOB Plaza, Raffles Place on Wednesday evening at 7.00pm. </p> <p>The distance available is between 7km to 10km with run crews leading pace groups ranging from 5:00min, 5:30min, 6:00min, 6:30min, 7:00min and 7:30min. Runners can choose a group that they’re comfortable running with! </p> <p>Each run session starts with a short run briefing, group photo taking and dynamic warm-up led by our run crews. Runners are then flagged off according to the various timing groups available for the day for a run in the heart of Marina Bay before ending the run with a cool-down session and hydration – courtesy of 100Plus Singapore.</p> <h3 class="wp-block-heading"><strong>Newbie Group</strong></h3> <p>Joining us for the first time? FRET NOT! We have a newbie group in place so that runners who are new to running and would like to try out running with us can join the newbie group. You will be running on a 5km route that’s guided by a seasoned run crew. </p> <p>Fire-away your questions and our run crews will be more than happy to answer them as you kickstart your journey with us as a newbie. Don’t worry, we’ve all been there somehow so we know how it feels!</p> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Pace Together Saturday Run</strong></h2> <p>Looking to clock longer distances for your training runs? </p> <p>Join us for our Pace Together Saturday Run that takes place at East Coast Park* on Saturday morning at 7.00am. The distance for our Saturday run ranges from 12km to 33km with pacers leading pace groups for marathon finishing timing of 4hrs 00min, 4hrs 30min, 5hrs 00min, 5hrs 30min and half marathon finishing timing of 2hrs 00min, 2hrs 15min, 2hrs 30min and 2hrs 45min.</p> <p>How does each of the timing groups translate to pace? Here’s a quick breakdown for your reference:</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <figure class="wp-block-table is-style-stripes"> <table class="has-fixed-layout"> <thead> <tr> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Time Group</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Pace (min/km)</th> </tr> </thead> <tbody> <tr> <td class="has-text-align-center" data-align="center">Full Marathon – 4hrs 00min</td> <td class="has-text-align-center" data-align="center">05:41min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Full Marathon – 4hrs 30min</td> <td class="has-text-align-center" data-align="center">06:23min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Full Marathon – 5hrs 00min</td> <td class="has-text-align-center" data-align="center">07:07min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Full Marathon – 5hrs 30min</td> <td class="has-text-align-center" data-align="center">07:49min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Half Marathon – 2hrs 00min</td> <td class="has-text-align-center" data-align="center">05:41min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Half Marathon – 2hrs 15min</td> <td class="has-text-align-center" data-align="center">06:23min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Half Marathon – 2hrs 30min</td> <td class="has-text-align-center" data-align="center">07:07min / km</td> </tr> <tr> <td class="has-text-align-center" data-align="center">Half Marathon – 2hrs 45min</td> <td class="has-text-align-center" data-align="center">07:49min / km</td> </tr> </tbody> </table> </figure> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <p>To also help runners adapt to the long distances required for each training, our pacers will be running in loops of 6km, with the start/end point located at the 3km mark. This effectively allows runners to adjust the distance that they would like to complete without going on an out-and-back run. So you can choose to do a 6km, 9km, 12km and so on depending on your training progress.</p> <p>Note: Registration is not required unless it’s an official event we’re organising with a partner. Eg: SCSM 2022 Training Runs or Nike Live Experience Run sessions.</p> <p class="has-small-font-size"><em>*Run locations are subjected to changes from time to time. Check our facebook / Instagram for the latest updates.</em></p> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading" id="scsm-schedule"><strong>Planning Ahead</strong></h2> <p>We’re sharing our running schedules from September to November so that you will not miss a training session with us! Do check in on the remarks for RSVP instructions if any.</p> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>September 2022 Training Schedule</strong></h3> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <figure class="wp-block-table is-style-stripes"><style> td, th {<br /> padding: 10px;<br /> border: 1px solid #cccccc;<br /> }<br /> </style> <table cellspacing="0" cellpadding="10"> <thead> <tr> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Date</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Time</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Location</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Distance</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Remarks</th> </tr> </thead> <tbody> <tr> <td class="has-text-align-center" data-align="center">14 Sep 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">17 Sep 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park Parkland Green</td> <td class="has-text-align-center" data-align="center">15km / 24km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">21 Sep 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">Fatbird Statue Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center">RSVP <a href="https://www.runningdept.com/trainwithus/community-run.aspx" target="_blank" rel="noreferrer noopener">here</a></td> </tr> <tr> <td class="has-text-align-center" data-align="center">24 Sep 2022</td> <td class="has-text-align-center" data-align="center">6.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park Parkland Green</td> <td class="has-text-align-center" data-align="center">18km / 27km</td> <td class="has-text-align-center" data-align="center">6.00am for FM, 7.00am for HM</td> </tr> <tr> <td class="has-text-align-center" data-align="center">28 Sep 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">OCBC Square</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> </tbody> </table> </figure> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <p></p> <h3 class="wp-block-heading"><strong>October 2022 Training Schedule</strong></h3> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <figure class="wp-block-table is-style-stripes"> <table> <thead> <tr> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Date</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Time</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Location</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Distance</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Remarks</th> </tr> </thead> <tbody> <tr> <td class="has-text-align-center" data-align="center">1 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">15km / 18km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">5 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">8 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">18km / 24km</td> <td class="has-text-align-center" data-align="center">RSVP <a href="https://www.runningdept.com/trainwithus/community-run.aspx" target="_blank" rel="noreferrer noopener">here</a></td> </tr> <tr> <td class="has-text-align-center" data-align="center">12 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">15 Oct 2022</td> <td class="has-text-align-center" data-align="center">6.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">15km / 30km</td> <td class="has-text-align-center" data-align="center">6.00am for FM, 7.00am for HM</td> </tr> <tr> <td class="has-text-align-center" data-align="center">19 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">Fatbird Statue, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center">RSVP <a href="https://www.runningdept.com/trainwithus/community-run.aspx" target="_blank" rel="noreferrer noopener">here</a></td> </tr> <tr> <td class="has-text-align-center" data-align="center">22 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">21 km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">26 Oct 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">29 Oct 2022</td> <td class="has-text-align-center" data-align="center">6.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">15km / 30km</td> <td class="has-text-align-center" data-align="center">6.00am for FM, 7.00am for HM</td> </tr> </tbody> </table> </figure> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <h3 class="wp-block-heading"><strong>November 2022 Training Schedule</strong></h3> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <figure class="wp-block-table is-style-stripes"> <table> <thead> <tr> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Date</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Time</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Location</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Distance</th> <th class="has-text-align-center" style="border-bottom: 3px solid #000000;" data-align="center">Remarks</th> </tr> </thead> <tbody> <tr> <td class="has-text-align-center" data-align="center">2 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">5 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">18km / 21km</td> <td class="has-text-align-center" data-align="center">RSVP <a href="https://www.runningdept.com/trainwithus/community-run.aspx" target="_blank" rel="noreferrer noopener">here</a></td> </tr> <tr> <td class="has-text-align-center" data-align="center">9 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">12 Nov 2022</td> <td class="has-text-align-center" data-align="center">6.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">21km / 33km</td> <td class="has-text-align-center" data-align="center">6.00am for FM, 7.00am for HM</td> </tr> <tr> <td class="has-text-align-center" data-align="center">16 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">Fatbird Statue, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center">RSVP <a href="https://www.runningdept.com/trainwithus/community-run.aspx" target="_blank" rel="noreferrer noopener">here</a></td> </tr> <tr> <td class="has-text-align-center" data-align="center">19 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">East Coast Park, Parkland Green</td> <td class="has-text-align-center" data-align="center">15km / 21km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">23 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">8km – 10km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> <tr> <td class="has-text-align-center" data-align="center">26 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 AM</td> <td class="has-text-align-center" data-align="center">F1 PIT, Turn 21</td> <td class="has-text-align-center" data-align="center">12km / 15km</td> <td class="has-text-align-center" data-align="center">RSVP <a href="https://www.runningdept.com/trainwithus/community-run.aspx" target="_blank" rel="noreferrer noopener">here</a></td> </tr> <tr> <td class="has-text-align-center" data-align="center">30 Nov 2022</td> <td class="has-text-align-center" data-align="center">7.00 PM</td> <td class="has-text-align-center" data-align="center">UOB Plaza, Raffles Place</td> <td class="has-text-align-center" data-align="center">5km</td> <td class="has-text-align-center" data-align="center"> </td> </tr> </tbody> </table> </figure> <div style="height:50px" aria-hidden="true" class="wp-block-spacer"></div> <p></p> <h2 class="wp-block-heading"><strong>Ready to Train With Us?</strong></h2> <p>Ready to join us for the next session? Here are some <strong>handy tips</strong> to take note:</p> <ul><li>Only fully vaccinated runners can join our training runs. Your vaccination status will be checked upon check-in at our runs.</li><li>Baggage deposits will be made available from time to time. Runners are reminded to travel light and not leave valuables unattended.</li><li>Hydration may be limited. Runners are reminded to bring along their own hydration.</li><li>Runners are encourage to arrive 10 minute before the start of each run session. Runners will be rejected from joining once we close our baggage deposit service.</li><li>RSVP is required for training sessions with our partners. Non-registered runners will not be allowed to join in the training session.</li><li>Run cancellations due to bad weather will be announced on our social media channels 60 minutes before the start of the training session.</li></ul> <div style="height:100px" aria-hidden="true" class="wp-block-spacer"></div> <p>Last but not least, remember to <strong>share your running moments</strong> with us. Tag <a rel="noreferrer noopener" href="https://www.instagram.com/runningdepartment" target="_blank">@runningdepartment</a> on Instagram and remember to include our official hashtags #RunningDepartment and #RunWithRD</p> ]]></content:encoded> <wfw:commentRss>https://www.runningdept.com/kickstart-your-race-training-with-us/feed/</wfw:commentRss> <slash:comments>23</slash:comments> </item> <item> <title>#RDTickTalk with Valerie</title> <link>https://www.runningdept.com/rdticktalk-with-valerie/</link> <dc:creator><![CDATA[Running Department]]></dc:creator> <pubDate>Sun, 17 Jul 2022 10:29:25 +0000</pubDate> <category><![CDATA[Community]]></category> <category><![CDATA[Tick Talk]]></category> <guid isPermaLink="false">https://www.runningdept.com/?p=7839</guid> <description><![CDATA[*Drum Rolls* Hello Everyone! Please meet Valerie – a familiar face as one of our running crew in our weekly community-run session. She’s been volunteering with Running Department since 2017 with her first debut as the Standard Chartered Singapore Marathon 2017’s Half Marathon Pacer. Find out more about Valerie in this week’s #RDTickTalk and learn]]></description> <content:encoded><![CDATA[ <p>*Drum Rolls* Hello Everyone! Please meet Valerie – a familiar face as one of our running crew in our weekly community-run session. She’s been volunteering with Running Department since 2017 with her first debut as the Standard Chartered Singapore Marathon 2017’s Half Marathon Pacer.</p> <p>Find out more about Valerie in this week’s #RDTickTalk and learn about her love for the mountains.</p> <div class="wp-block-image"><figure class="aligncenter size-full"><img decoding="async" width="1920" height="1024" src="https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover.jpg" alt="" class="wp-image-7849" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover.jpg 1920w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-300x160.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-1024x546.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-768x410.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-1536x819.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-280x149.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-1170x624.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-cover-600x320.jpg 600w" sizes="(max-width: 1920px) 100vw, 1920px" /></figure></div> <h2 class="wp-block-heading"><strong>ALL ABOUT YOUR AND RUNNING<br></strong></h2> <h4 class="wp-block-heading"><strong>What sparked your interest in running?</strong></h4> <p>I started running because it was the cheapest sport to lose weight, then I signed up for my first race “Jurong Lake Run”, to motivate myself to run more frequently, and in the end, I got myself hooked on it. </p> <p>Running is not just a sport to me, but has become a part of my life now.</p> <h4 class="wp-block-heading"><strong>What’s your weekly running routine like?</strong></h4> <p>Usually every Wednesday & Saturday I will run with the Running Department. The rest of the days, I don’t really follow a plan and I will do a run according to how my body feels that day, and the weekend will be either a long run or a hike.</p> <h4 class="wp-block-heading"><strong>How long have you been running with RD?</strong></h4> <p>5 years! Gosh…Time flies when you’re having a good time.</p> <p><em><strong>Editor: </strong>Wow. That’s like 5 years long service award! Congratulations! <img src="https://s.w.org/images/core/emoji/14.0.0/72x72/1f602.png" alt="😂" class="wp-smiley" style="height: 1em; max-height: 1em;" /></em></p> <h4 class="wp-block-heading"><strong>Share with us a favorite race / running memory!</strong></h4> <p>My favourite race thus far is the Vietnam Mountain Marathon (VMM). It was a beautiful trail race with a spectacular view of mountains and rice terraces around Sapa, Vietnam.</p> <div class="wp-block-image"><figure class="aligncenter size-full"><img decoding="async" width="2048" height="1365" src="https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm.jpeg" alt="" class="wp-image-7842" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm.jpeg 2048w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-300x200.jpeg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-1024x683.jpeg 1024w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-768x512.jpeg 768w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-1536x1024.jpeg 1536w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-280x187.jpeg 280w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-1170x780.jpeg 1170w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-vmm-600x400.jpeg 600w" sizes="(max-width: 2048px) 100vw, 2048px" /><figcaption>Image Credit Courtesy of Valerie</figcaption></figure></div> <h4 class="wp-block-heading"><strong>What is your current favorite pair of running shoes?</strong></h4> <p>Nike Terra Kiger! I simply love its colorway! It’s just very “chio”.</p> <p><em><strong>Editor: </strong>We went to google for the shoe… indeed very chio and colorful. Btw, the Nike Terra Kiger is a pair of trail running shoes, ideal for a run at Macritchie Reservoir.</em></p> <div class="wp-block-image"><figure class="aligncenter size-full"><img decoding="async" width="864" height="486" src="https://www.runningdept.com/wp-content/uploads/2022/04/air-zoom-terra-kiger-8-trail-running-shoes-S0ZdqL-edited.jpeg" alt="" class="wp-image-7844" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/air-zoom-terra-kiger-8-trail-running-shoes-S0ZdqL-edited.jpeg 864w, https://www.runningdept.com/wp-content/uploads/2022/04/air-zoom-terra-kiger-8-trail-running-shoes-S0ZdqL-edited-300x169.jpeg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/air-zoom-terra-kiger-8-trail-running-shoes-S0ZdqL-edited-768x432.jpeg 768w, https://www.runningdept.com/wp-content/uploads/2022/04/air-zoom-terra-kiger-8-trail-running-shoes-S0ZdqL-edited-280x158.jpeg 280w, https://www.runningdept.com/wp-content/uploads/2022/04/air-zoom-terra-kiger-8-trail-running-shoes-S0ZdqL-edited-600x338.jpeg 600w" sizes="(max-width: 864px) 100vw, 864px" /><figcaption>Image Credit: Nike.com</figcaption></figure></div> <h4 class="wp-block-heading"><strong>Any pre-race or post run ritual?</strong></h4> <p>Pre-race flat lay is a must, to show off what you’ve got *LOL*, in fact it’s like a mini checklist to help me to identify items that I might have left out.</p> <div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" width="1024" height="555" src="https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-1024x555.jpeg" alt="" class="wp-image-7845" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-1024x555.jpeg 1024w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-300x163.jpeg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-768x416.jpeg 768w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-1536x833.jpeg 1536w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-280x152.jpeg 280w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-1170x634.jpeg 1170w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n-600x325.jpeg 600w, https://www.runningdept.com/wp-content/uploads/2022/04/69250075_10157533123358119_180241004111069184_n.jpeg 2048w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption>We snooped around her facebook for a #flatlay and found one. Very comprehensive.</figcaption></figure></div> <h4 class="wp-block-heading"><strong>Are there any races on your bucket list?</strong></h4> <p>TDS by UTMB</p> <p><em><strong>Editor: </strong>We hope to see that happening soon!</em></p> <hr class="wp-block-separator is-style-wide"/> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>KNOWING YOU BETTER</strong></h2> <h4 class="wp-block-heading">Is there any quote that inspires you?</h4> <blockquote class="wp-block-quote"><p>This too shall pass. </p></blockquote> <h4 class="wp-block-heading"><strong>What is your comfort food?</strong></h4> <p>Braised rice.</p> <p><em><strong>Editor: </strong>Ok. So we asked Valerie what’s a braised rice and here’s a photo of it. It’s mui fan that you can get from zhi char store you know?</em></p> <div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" width="645" height="645" src="https://www.runningdept.com/wp-content/uploads/2022/04/muifan.jpeg" alt="" class="wp-image-7846" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/muifan.jpeg 645w, https://www.runningdept.com/wp-content/uploads/2022/04/muifan-300x300.jpeg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/muifan-150x150.jpeg 150w, https://www.runningdept.com/wp-content/uploads/2022/04/muifan-187x187.jpeg 187w, https://www.runningdept.com/wp-content/uploads/2022/04/muifan-600x600.jpeg 600w, https://www.runningdept.com/wp-content/uploads/2022/04/muifan-100x100.jpeg 100w" sizes="(max-width: 645px) 100vw, 645px" /><figcaption>Image Credit: Burpple</figcaption></figure></div> <h4 class="wp-block-heading"><strong>Do you have any favorite drink?</strong></h4> <p>Kopi Peng Siew Dai</p> <p><em><strong>Editor</strong>: Eh.. not beer?</em> <img src="https://s.w.org/images/core/emoji/14.0.0/72x72/1f37a.png" alt="🍺" class="wp-smiley" style="height: 1em; max-height: 1em;" /></p> <h4 class="wp-block-heading"><strong>Do you have any other hobbies besides running?</strong></h4> <p>Cycling & scuba diving.</p> <h4 class="wp-block-heading"><strong>Tell us one fun fact about you.</strong></h4> <p>I always love to hydrate with beer after a long hot training day, and enjoy the week dealing with allergies. My love hate relationship with alcohol.</p> <div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" width="1024" height="546" src="https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-1024x546.jpg" alt="" class="wp-image-7847" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-1024x546.jpg 1024w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-300x160.jpg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-768x410.jpg 768w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-1536x819.jpg 1536w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-280x149.jpg 280w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-1170x624.jpg 1170w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie-600x320.jpg 600w, https://www.runningdept.com/wp-content/uploads/2022/04/collage-valerie.jpg 1920w" sizes="(max-width: 1024px) 100vw, 1024px" /><figcaption>Here’s Valerie with her “hydration”. Photos courtesy of her Facebook.</figcaption></figure></div> <h4 class="wp-block-heading"><strong>Complete this sentence: If I am not running, I will ….</strong></h4> <p>I will eat, sleep & play.</p> <h4 class="wp-block-heading"><strong>We all know you’re a big fan of the mountains. Tell us a bit more about your love for the trail and mountain races!</strong></h4> <p>Trail races are fun, challenging and it always gives me an unexpected kind of adventurous experience. I learn much about lifes from every trail race and I love the camaraderie culture that brings people together from all walks of life to achieve the same goal.</p> <hr class="wp-block-separator is-style-wide"/> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <p></p> <h2 class="wp-block-heading"><strong>YOU AND RUNNING DEPARTMENT</strong></h2> <h4 class="wp-block-heading"><strong>What do you like most about running with Running Department?</strong></h4> <p>Definitely the community. It always makes me feel good to run with Running Department after a hectic day. Run and chit chat with like-minded people about races, hobbies, and wrap up the run with a makan session.</p> <h4 class="wp-block-heading"><strong>Any special moments about Running Department to share with us?</strong></h4> <p>In my first year with the Running Department, I’m still a shy newcomer. My pacing team mates bought me a birthday balloon on a Wednesday RD run to celebrate my birthday by running a 10km together with a group of runners and singing birthday songs while running along The Float @ Marina Bay. What a memorable birthday:)</p> <div class="wp-block-image"><figure class="aligncenter size-full"><img decoding="async" width="960" height="960" src="https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday.jpeg" alt="" class="wp-image-7848" srcset="https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday.jpeg 960w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday-300x300.jpeg 300w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday-150x150.jpeg 150w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday-768x768.jpeg 768w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday-187x187.jpeg 187w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday-600x600.jpeg 600w, https://www.runningdept.com/wp-content/uploads/2022/04/valerie-birthday-100x100.jpeg 100w" sizes="(max-width: 960px) 100vw, 960px" /><figcaption>Valerie with her pacing project team mates.</figcaption></figure></div> <h4 class="wp-block-heading"><strong>What is that one tip that you will give to runners who want to run with Running Department?</strong></h4> <p>Don’t worry, no one bites, just come and enjoy the run together:)</p> <h4 class="wp-block-heading"><strong>Why do you want to be a volunteer crew / pacer?</strong></h4> <p>To give back to the running community by encouraging new runners to fall in love with the sport. </p> <h4 class="wp-block-heading"><strong>Lastly, any hopes or wishes that you would like to share with us for 2022?</strong></h4> <p>I wish everyone the best of health, stay injury-free and achieve our personal best (PB) for those who are racing in 2022.</p> <hr class="wp-block-separator is-style-wide" id="block-0c563f30-8043-4074-bd82-24bb09f9d7d6"/> <p id="block-e79700f3-12fe-42a8-a78a-3c217b7716c9">Good Job! You made it to the end of this interview. We hope you are enjoying #RDTickTalk as we hope to introduce our crew members and runners so that you get to know them better! As always, if you know of someone who you think should be featured, drop us an email at <a href="mailto:enquiry@runningdept.com">enquiry@runningdept.com</a> with your recommendations!</p> <p id="block-f653412f-c686-4a41-b93f-eca8ebd043a5">Don’t forget to subscribe to our <a rel="noreferrer noopener" href="https://t.me/RunningDepartment" target="_blank">telegram channel</a> to get the latest dips on our run schedules, events and recruitment!</p> ]]></content:encoded> </item> </channel> </rss>