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How I managed my plantar fasciitis

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 20 Nov 2018   Posted by Cheryl Tay


One of an athlete’s worst fears is getting injured, because it disrupts training and affects progress. Unfortunately, sometimes injury strikes and we are forced to work around it. If you do get injured, focus on recovering and stop training if you have to. Do your rehab and get back on your feet asap, instead of worsening the injury and taking longer to recover.

During my last block of training leading up to Ironman Malaysia, I was struck with plantar fasciitis. This is one of the most common causes of heel pain. Occasionally I would get a pain in the heel but it would go away, so I didn’t think too much about it. After I sprained my ankle at IM 70.3 Cebu though, I realised the pain started to get worse.

It would hurt for the first few minutes into the run, then once I’ve warmed up, the pain will go away… until I stop, then it will come back again even when walking. I simply tolerated the pain and continued to train, but it got to a point where it was too painful. It was a sharp stabbing pain and I felt like I was running over a piece of rock stuck into my heel. It also hurt a lot in the morning when you wake up and your heels first touch the cold hard floor. That’s when I said to myself that this cannot carry on and I better stop.

At the same time, my right heel started to hurt in the exact same spot too – probably because I was compensating for the left. URGH!! So I was having plantar fasciitis in BOTH FEET!! How annoying.

Plantar fasciitis is the inflammation of the thick band tissue from the bottom of your foot that connects your heel bone to your toes (plantar fascia). There are many things that could have caused it – running style (I’m a heel striker), increased training mileage, tight muscles (especially the calves), weak ankles (I sprained the left ankle), type of terrain (I’m mostly running on concrete), wrong type of shoes, etc.

The first thing I did was to stop running completely for three weeks. This sucks because I was in a crucial block of training for the Ironman, but it was better to try and get it healed within a few weeks, rather than make it worse and sit out for a few months.

After the three weeks of no running, the pain reduced considerably and I’ve managed to start running again (slow and short distances though). There is still a soreness when I touch my heels now, but at least I don’t feel pain when I run anymore.

I thought I would share what I did, and am still doing, that helped with my plantar fasciitis. These are what I did for myself, and may or may not work for you. There are many other treatment options out there too!

TREATMENT

1) Shockwave Therapy

Shockwave therapy is a non-invasive treatment where low energy acoustic wave pulsations are directly applied to the injured area via a gel medium. The intensity and frequency of the pulsations can be adjusted, depending on how much you can take. This only takes a few minutes but you can’t do it too often. I did this once a week at Forte Physio. It can cause some discomfort, so you just have to feedback to the physiotherapist and he will adjust for you accordingly. I heard from friends that not every physio clinic has a shockwave machine btw.

The purpose of this treatment is to trigger your body’s own healing response, thus the injured area will feel sore for a few days after.

2) Ultrasound Therapy

This is a complementary treatment to the shockwave therapy. I would do ultrasound therapy twice a week, once immediately after the shockwave therapy, also at Forte Physio. Similar to how shockwave therapy works, ultrasound therapy sends sound waves into the injured area via a gel medium too. This is completely painless and only take a couple of minutes.

3) Physiotherapy / Rehabilitation Exercises

The physiotherapist identified my weak areas, such as having to open up my hip and strengthen my ankles. He/she will then prescribe you with a list of exercises to do. These will take time and are not instant pain relief solutions. The exercises ideally should be done everyday, like “homework” for your injury.

4) Acupuncture

I am a strong believer in TCM, so I also did acupuncture once a week. The needles were not targeted directly at the injured heel areas, but at my ankles, calves and knees. Acupuncture involves having these thin needles inserted into your skin at specific points on the body (known as acupoints) for about 10-20 minutes. It may hurt a little when the needle is being inserted and when it’s taken out. The Chinese believes that this helps to balance the ‘qi’ (flow) in your body and clear any blocked pathways of the ‘qi’, hence relieving the pain.

MAINTENANCE

1) Stretching

This is something that I’m terrible at (sheepishly sticks tongue out here). We often jump right into our workout without warming up or cooling down properly and we get away with it… but not for long though. It will catch up to you! My calves are exceptionally tight so I’ve been trying to stretch them as much as I can; while waiting in line, before sleep, after cycling etc. There will never be a thing as too much stretching so just keep doing it!

2) Foam Rolling (Myofascial Release)

Ah… another thing that I’m terrible at. This is majorly important in helping to release tightness and should be done everyday. It will hurt, especially at the sore areas like the quads, ITB, calves… but again, it will help tremendously.

3) Icing

I froze 100 Plus and Coca-Cola bottles in the freezer and would use them to ice my heels. I chose to use these bottles because of their shape where the arch of the foot perfectly fits over the bottle. I didn’t ice so much during the three weeks of no running. When I was tolerating the pain before, and also when I started running again after the break… that was when I iced, usually after the run.

4) Sports Massage

These deep tissue sports massages hurt, but they are so necessary. You will feel “lighter” and more relaxed the next day! They are nothing like your massages at the spa – be prepared for lots of yelping and screaming. Don’t say I didn’t warn you!

5) Yoga

I am not big on yoga, but I know it is very, very useful. It helps to strengthen your smaller muscle groups and also helps to open up your tight areas. Go for the gentle flow, yin yoga, restorative yoga kinds… those that involve a lot of stretching and not getting into any upside down poses. I am aiming to do this once a week! (Keyword: aiming, LOL)

6) Ointment + koyok

These were given to me by the Chinese physician. Every night before I sleep I will apply some balm and then stick the koyok onto my heels. Call me weird, but I like the smell!

PREVENTION

1) Insoles

I was told to get insoles to replace the ones in your running shoes for additional support. This brand Superfeet has a specific insole for plantar fasciitis so I got that – S$105 at Campers Corner or you can buy online if you don’t need it urgently. It has Vibram foam and carbon-fibre reinforced support as well as a heel stabiliser, and the support is amazing! I felt almost no pain when I ran!! My heels were still sore after the run, but at least there is less pain when I’m running now.

By the way, you can go to a foot doctor / podiatrist to make custom insoles too, but that’s not a cheap option.

2) Rotate running shoes

If you’ve only been using one type of running shoe (eg. the same brand and same model) for a long time, I would suggest you try a different shoe or switch to different shoes from time to time. Running in the same shoe will make your body get used to it and will start to compensate for muscle imbalances, thus possibly exacerbating your running form flaws and causing pain.

3) Work on running form

I did a comprehensive run analysis with Runity earlier this year, so I know where my shortcomings in my running style are. I have to admit I haven’t been the most diligent with correcting my form, which is probably one of the factors that led to my plantar fasciitis. But this is definitely an area to be worked on and it will take time, to prevent other injuries!

4) Taping

I bought KT Tape and used it to tape my heels for a while. This kinesiology tape helps to provide better support to your arch and reduce pressure on the plantar fascia, so that you feel less pain. You can watch the video tutorial on how to tape for plantar fasciitis here. To be honest I didn’t feel like this helped a lot; the insoles were better.

ALTERNATIVE TRAINING

If you are unable to run, these are some other alternatives you can do:

1) Elliptical Trainer

This can actually be very tiring! It takes away pressure from the foot, yet mimics the way you run. I held onto the moveable handles and ended up getting aches in my biceps though, LOL!

2) Aqua Running

This is basically deepwater running where you have this floatation belt around your waist and then you move your arms and legs in a running motion in the water, without your feet touching the ground. It is actually a form of resistance training and can be bloody tiring. I didn’t do any aqua running, but this is something you can try.

3) Alter G

This is an anti-gravity treadmill that you probably only can find in certain physio or rehab clinics. I didn’t get to try it, but I thought this is quite interesting. Alter G uses air pressure to “unweight” you and then you get zipped inside the chamber (like a bubble) to allow the lower body to be supported by the air pressure. So in a way, you are running on air!

OTHER TIPS

1) Stop wearing slippers

A few people gave me this advice – STOP WEARING FLIP FLOPS. Slippers are flat and flimsy, hence providing no support and may worsen your plantar fasciitis. If you really like to wear slippers though, you can get the orthotic ones which give arch support and has a firm heel cup.

MEDICATION

Some people asked if I took any medication. At one point when it got really painful, I took arcoxia but only for three days just to help reduce some of the inflammation. I don’t like depending on medication so I didn’t want to end up relying on these, but rather work on the rehab.

If you are reading this because you are suffering from plantar fasciitis, then I really hope you can find something that will help you feel better soon. It sucks to walk around in pain and not be able to run! Let me know if there are other treatments or methods that can help too.

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    First establishing herself in the world of cars and motorsports, Cheryl Tay is a sports and fitness blogger who advocates living an active and healthy lifestyle. Founder of body image movement Rock The Naked Truth, Cheryl overcame over a decade of eating disorders and is now passionate about helping people with similar struggles. She also has a running club ROCKrunners and a tri-enthusiast club ROCKtri.

    Rock The Naked Truth encourages others to be comfortable in their own skin and to learn that there is more to life than just being a slave to the numbers on your scale. Truly, life has more meaning than just forcing yourself to look good - it's most important to be happy and feel good about yourself!

    Previously...
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    > Founder of ELITE (fitness competition)
    > Motoring writer for TODAY
    > Columnist for Rev / Run magazines
    > Official photographer for ONE Championship
    > Media manager for Formula Drift Asia
    > PR manager for PETRONAS Syntium Team
    > Business development for Kartright Speedway
    > F1 youth speaker for Singapore GP
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  • cheryltaysg

    LATE NIGHT OUT! Well, by my standards anyway since LATE NIGHT OUT! Well, by my standards anyway since I go to bed by 9pm haha.

We went to @gastrobeats.sg just to see our gurls @itshaneri and @rriley perform and it was AMAZING! I’ve missed live performances and they SLAYED IT.

It was so nice to just groove to their sick beats in the company of friends… and this stranger who danced really intensely and close to us, and then photobombed all our group photos. LOL!

Till the next performance…

Sorely missing @itshaneri in this photo.
    One month to Ironman 70.3 Desaru and three months One month to Ironman 70.3 Desaru and three months to Berlin Marathon!

The biggest challenge, I feel, is balancing training with the rest of my commitments and managing the fatigue from day to day.

But I like the structure and routine it gives me. I sleep by 9/10pm and wake up at 4/5am everyday, I start my day with training and there’s a rhythm going.

Best of all, I like the friends I make from this sport. Because it’s three sports in one, it means having friends from three disciplines.

I love getting to know the various communities and knowing that I’m not alone!

We are all in this together, committing time to the sports we love, signing up for races, knowing it's not easy yet we still do it.
    Happy to have directed, produced and starred in th Happy to have directed, produced and starred in this video, alongside these amazing people @preetitris @craigtoh @hellojaimeee @azfarhashim.jpg @zubnaz @thesquirmygremlins!

Cycling is a great way to explore a place and get fit at the same time. Singapore actually has pretty scenic cycling routes - how much of Singapore have you seen on two wheels?

The MOVE HAPPY EXPLORE SG RIDE is a virtual cycling initiative by @ltasg in partnership with @orange_room_asia to encourage people to get active and explore Singapore on their bicycles.

There are 10 curated routes involving the use of cycling paths, park connectors and footpaths to showcase path connectivity between town centres, transport nodes and parks. The more routes you complete, the more rewards you get!

Sign up at www.exploresg.lta.gov.sg.

🎥: Huang House Productions

#movehappyexploresg #cyclingfriends #cyclingsg #sgcycling #exploreonbike
    I don't know about you but I feel like as you grow I don't know about you but I feel like as you grow older, it's harder to make good friends because people are busier with their commitments and it's challenging to find the time to meet or have deep conversations.

When I was struggling with body image and my eating disorders, I was such an insecure person that I became a bad friend. I would project my insecurities onto others and as a result, I lost valuable friendships.

Now I'm working on being a good partner, friend, sister, daughter and colleague.

Grateful that I managed to spend some time with @itshaneri today at @trapezerecclub - one of the treasured friends I have who show up for me every single time. ♥️

#trapezerecclub #bebettereveryday #friendships
    Never too old to pick up new skills! I actually s Never too old to pick up new skills!

I actually started taking Class 2B lessons way back in 2010 but I gave up because I was struggling.

10 years later, I still struggled but this time I stuck it through and I'm now in the midst of getting my Class 2.

Riding a motorbike is not the difficult part, navigating the circuit and its various obstacles is. I remember being so stressed!

Just remember that age is just a number and you should go and do whatever you've always wanted to, even if it's something that mostly has young people. Who cares!

#motorbike #class2 #nevertooold
    Joined another beach cleanup this morning, organis Joined another beach cleanup this morning, organised by @rwsentosa! I’m always in for one!

We focused on ECP Area G this time and we spent a lot of time picking up the tiny pieces of plastic, cigarette butts, straws, broken styrofoam etc. I reckon we picked up about 100 cigarette butts at least. Paul said there were 336 by his count.

Grateful for the weather which wasn’t too bad and for new friends made. Thanks @paulfosterrr for the jio!

Who wants to join me for more?

#beachcleanup
    It's gonna hurt, you're gonna suffer, there's defi It's gonna hurt, you're gonna suffer, there's definitely gonna be pain (physically, mentally, emotionally). Yet I still do it, you still do it, we all do it.

Why do we do it? Because it gives us structure, purpose and lots of opportunities for growth and self-development.

As we grow older, we have less goals in life to work towards. Most of the time we are busy working to pay the bills and to lead the lifestyle we want, and our goals tend to be more material, eg. you want to get a new car, you want to upgrade to a bigger house.

For me, signing up for endurance races gives me something to work towards, non-material goals that help me see improvements in my strength, my mind, my body. It's also refreshing and you can see the results, ie. your timings get faster. Scoring a personal best in sports is very satisfying!

What about you? Why do you like signing up for races?

P.S. Not sure if you can see but I'm sticking my tongue out here haha!

📷: @ks.runner

#RoadToBerlinMarathon
    Sometimes, we need to slow down, take stock of our Sometimes, we need to slow down, take stock of our lives and spend a moment in gratitude. A simple reset of the mind and body can do so much for your well-being.

I started my weekend a little differently, with morning yoga beside the water and the grand @royalalbatross in the backdrop, with @fearlessfi guiding us through the poses. This was much-needed and I headed onboard next for a breakfast sail around the south of Singapore.

The sea breeze felt so good on the face and there is something therapeutic about going out to sea, taking in its vastness. Find time to get out and absorb some Vitamin Sea - you need it more than you realise!

This Yoga Breakfast Sail with Royal Albatross is one of their wellness activities for @wellnessfestsg and I think it was a great pairing of yoga and breakfast at sea. I felt refreshed and relaxed after!

Singapore may be a tiny island on the global map, but we do have various types of wellness activities and initiatives to revitalise and recharge yourself. Whether it's a walk in nature, a fitness class or a sound healing session, find what works for you and constantly practise self-care. Then share that love around ❤️!

#WFS2022 #VisitSingapore @wellnessfestsg @visitsingapore @stb_sg @royalalbatross @lululemonsg
    I feel a close affinity to the sea, probably becau I feel a close affinity to the sea, probably because of my sport of triathlon where the first leg is a swim in the open water. I don't really want to swim in dirty water! Lol that's not the main point.

The point is, marine litter is becoming a greater issue. Worse, marine litter is a transboundary issue because it can be carried by wind and tides.

On our part, other than doing beach cleanups as a remedy, start by taking your litter with you. Is it really that hard? Go to the beach, have a good time, and then take your rubbish with you.

We are very very lucky that we have a lot of dustbins and surely it doesn't take a mammoth effort to bin your trash when you're leaving?

Organised this beach cleanup with BMW Group Asia and I will be doing more on my own too - just reach out if you would like to join me or do it yourself!

Thank you to those who showed up on a wet and gloomy morning to do this with me. I'm so grateful!

#beachcleanup #marinelitter
    #wakeuppretty and why I like eyelash extensions! #wakeuppretty and why I like eyelash extensions!

This is bare-faced me, which is 95% of the time, as I only do makeup when I have a shoot or some kind of special event.

The only thing I have here are eyelash extensions and they have been a lifesaver for me since 2015, along with my eyebrow embroidery and eyeliner tattoo.

There are 2 main kinds of lashes you can attach to your eyes - the temporary falsies that you use glue / magnetic eyeliner to stick onto your lashes, or these ones that last about a month but take 2 hours to be manually stuck onto your own lashes, one by one. You can choose the length and volume for these lash extensions, so you can have 3 lashes stuck to 1 lash of yours for example for more volume.

Here’s what I like about lash extensions:

- You wake up pretty and not too sleepy
- You don’t have to spend time doing much makeup or any makeup
- You pretty much look quite made up

What I don’t quite like:

- Your own lashes will get weaker so I try to rest them and not do them all the time
- The individual lashes start dropping and because can’t decide what drops first so you get ‘holes’ and it can look messy
- You have to return to the salon to get them removed or you can wait till they eventually all drop. Sometimes you get like one weird lash sticking out in the middle of your own lashes haha
- You need to sit there for 2 hours to get these done
- You can't wash your face properly because you need to be delicate and wash around the eyes carefully
- You can't rub your eyes when they are itchy

Well I used to be addicted to this and would feel weird/empty/naked if I didn’t have them but now I try to go for months without them just so I can rest my own lashes and apply serum to strengthen them.

They can be quite expensive but waking up pretty does outweigh the inconveniences, so if I have a lot of shoots or events or occasions where I wanna look pretty with minimal effort, lash extensions are my go-to.

**This set is the Kim K lashes, 6D volume, C curl, that I do at @hlashessg which is home based and I love her skills! Tell her I recommended her and you might get a discount 😉

#eyelashextensions #shotoniPhone #iPhone13Pro
    As I’m always running around, I sometimes forget As I’m always running around, I sometimes forget to eat or don’t have time to prepare a meal properly. And now that I’m training up for races, I want to make sure that I’m eating properly so my body gets the nutrients it needs to function optimally.

I’m so grateful that @yolofoodsg has stepped in to help me on my #roadtoBerlinMarathon. I don’t have to worry as they send me lunch and dinner, fresh, daily on weekdays, complete with a snack and coconut water.

You can choose the type of meal plan you want, eg. the portion size, and you can give them your preferences such as no lamb, non spicy etc.

I like the element of surprise, as different things come everyday and you get a variety of meals so it’s not boring.

Most importantly, the food is tasty and yummy! I like their healthy version of their Nasi Lemak (swipe to second video) and their snacks and desserts are not bad too.

They also have frozen meals and extra protein from their mart which you can keep for the weekends or for extra meals.

Use 'CHERYLTAY15' for 15% off!

#healthyeating #mealplan #freshdaily #shotoniPhone
#iPhone13Pro
    I really hope people will learn to take care of ou I really hope people will learn to take care of our beaches. Have a good time at the beach yes, but please make the effort to take your rubbish with you. It's not even that big of an effort because we are very lucky to have many dustbins around us and cleaners who regularly clear the trash.

I organised this beach cleanup for last Saturday morning with BMW Group Asia, some friends and family, and the rain was disruptive, but everyone soldiered on and continued to pick up litter.

It was low tide and gosh, there was so much rubbish embedded in the sea floor, for goodness knows how long. Some of the plastic even started to disintegrate as we tried to pick them up.

We only managed to clear about 12 full sized rice sacks (reused these instead of buying bags) from 50 of us, because we spent a lot of time trying to pull out the rubbish stuck in the sludge.

I went back to the beach yesterday, to the same spot, and saw there was rubbish strewn everywhere across the sand again. Like hello, we just cleaned it!! 🤦‍♀️

So people, enjoy the beach, have your fun, but please take your rubbish with you ok!

#BMWxCherylTay #BMWGroupAsia #beachcleanup #sustainability #marinelitter #takeyourrubbish
    This was how I chilled over the weekend, literally This was how I chilled over the weekend, literally chilling out LOL. This was me doing the Cold Immersion Therapy at @trapezerecclub because I am not a fan of the cold, but I know this ice bath brings great benefits (like increased blood circulation and reduced inflammation of muscles to boost recovery) so I was game!

Honestly, the first 30 seconds were the hardest and then the body adapts and you just have to focus on your breathing and relax. After that I was actually quite comfortably enjoying myself - the body never fails to amaze!

I also did their Movement & Mobility class before this and that was a real struggle because I am so stiff from always being in repetitive motions for extended periods of time for my sport of triathlon. The deep stretches hurt a little but I felt good after.

Capping off my wellness weekend was an Introspective Forest Night Walk at Sentosa's Imbiah Trail with @untamed_paths. I love walking in nature but I've never walked at night because it's dark and can be creepy. However, this was an interesting experience and I learnt a lot. We got to see amphibians and nocturnal invertebrates and the air was cool from the rain prior.

There are so many ways for us to work on our personal wellness and I had a really engaging weekend with different types of activities as part of @wellnessfestsg. There are still a lot of things happening till 12 June so check out www.wellnessfest.sg - there are free and paid events you can sign up for.

Wellness should not just be for this period though and hopefully you get valuable takeaways from these experiences to carry them into your lifestyle!

#WFS2022 #VisitSingapore #shotoniPhone
#iPhone13Pro
    Are you tired or lazy? I think this is an importan Are you tired or lazy? I think this is an important differentiation we need to learn how to make.

When it comes to your fitness regime and you have a routine in place, it’s normal to have days where you don’t feel like it. Or many days when you don’t feel like it haha.

But do you know if you’re really exhausted and fatigued or you’re just making excuses? Learn to listen to your body cues. Does it need sleep? Have you been eating well? How stressed have you been?

Don’t push yourself if you really need a break. Work and life can really overwhelm us and we are only human.

But if you’re just lazy and always making excuses to get out of your workout, then please have a conversation with yourself and realign your objectives. What do you want to work out for? And how can you stay committed?

For me, I’m training for a race so my goals are different and I do have a bigger obligation to put in the work. But if you’re just trying to keep an active lifestyle, keep yourself motivated, remember the purpose and learn to tell if you’re tired or just lazy!

Seen here wearing my new @asicssg GEL-KINSEI BLAST LE shoes - took them for an 18km run and I’m liking them! Share a photo of you working out, tag @asicssg and #AsicsForSAMH and they will donate $5 towards mental health support.

#workout #asicssg #getupandmove #tiredorlazy #activeliving #shotoniPhone #iPhone13Pro
    Traded my tri bike in for a different type of bicy Traded my tri bike in for a different type of bicycle at the Spin Orchestra, one of six experiential zones of The Wellness Sensorium! As you cycle here, you trigger interactive lights and music - very pretty at night especially. 

The Wellness Sensorium runs until 12 June and is open daily, for free, at The Meadow at Gardens by the Bay. Ticket booking is required though, through www.wellnessfest.sg.

The other zones are interesting too, including the Stone Ritual where you can engage in a stone stacking ritual and The Monument of Good Vibes where you can write a quote to inspire and be inspired.

There's also a Masterclass Studio which has different types of activities going on, from fitness classes to stitch meditation, nutrition and mental health talks. I signed up for Sunset Cardio, which was a Boxing HIIT session by sista @victoriacheng.

These are all part of the Wellness Festival Singapore which has a wide range of activities running across the island. I attended the Finding Your Inner Balance day workshop by @bluesky.escapes, which had Qi Gong/Tai Chi, a gut health talk, a healing sound bath, raw chocolate making session and a wholesome plant-based meal at @livingcafesg. Definitely learnt a lot to help improve my health!

Head on over to www.wellnessfest.sg to check out all the different activities and see what might pique your interest!

#WFS2022 #VisitSingapore @wellnessfestsg @visitsingapore @stb_sg
    I still can fit into my trisuit! LOL I dug this @t I still can fit into my trisuit! LOL I dug this @teampurpose custom trisuit from the depths of my cupboard after not touching it for over 2 years. Forgot to give it a wash before wearing it and I kept smelling this musty scent oops.

Queen Bitch is out too, off the trainer and back on the road. Less than 2 months to Ironman 70.3 Desaru (my slot was carried over from 2020) and all I want is for my legs to hold me up to the end hahahahahaha.

My key race is still the BMW Berlin Marathon in September, but I’ll still do my best for this!

#cheryltayworksout #triathlon #ironman703desaru #racingisback #specializedsg #specializedshiv #queenbitch #cycling #swimbikerun
    Reasons why we run - @thehuangergames made me writ Reasons why we run - @thehuangergames made me write this, LOL. Hence my face!

This is part of the Puma Run XX Nitro experience at Bugis+ Level 2 atrium, where you can play their activities and complete for a 30% discount off their running collection in store.

Swipe to have a look at what we did and head down before this Sunday!

#pumarunxxnitro #pumasg
    ⚡️GIVEAWAY⚡️ I love how convenient and us ⚡️GIVEAWAY⚡️

I love how convenient and useful the Taizjo’s NOIR Phone sling case, especially at events, because I don't have to carry a bag just for my phone and I can be hands free without worrying where my phone is all the time.

I’ve teamed up with @Taizjo to giveaway 1 x NOIR Modular Crossbody Phone Sling Case with Detachable Black Lanyard Strap (worth $64.90)!

All you gotta do is:

👍🏻 Like this post & follow me (@cheryltaysg) and @taizjo
💬 Tag 2 friends who would love this giveaway as well ✨

💓 Bonus: Repost this to your IGS and tag @cheryltaysg and @taizjo 

This giveaway ends on 6 June 2022, 2359h.

Winner will be notified via Instagram DM! 
For those of you who can’t wait, use CHERYLTAY for 10% off.

#takeitanywhere #taizjofam

*please check www.taizjo.com for phone model availability 🙏🏻
    'Twas a hot weekend! 🥵🥵🥵 Desaru was indee 'Twas a hot weekend! 🥵🥵🥵 Desaru was indeed hot and humid, totally what I was expecting, so be prepared for a sufferfest if you're doing the Ironman 70.3 Desaru.

My race entry was brought over from 2020 so I guess I'm doing it lol. My focus is still on the Berlin Marathon though!

Headed down to the race site over the weekend to check it out and here are my observations:

Swim - The water is clear and you could see the sand bottom till quite far out. When I was there, the conditions were calm and it was nice to swim in.

Bike - A couple of roundabouts and mostly long straight roads that stretch far ahead, lined with trees, with rolling hills similar to the profile of Mandai. But be prepared for a few tough slopes! Not super tough that you have to get down and push your bike la don't worry.

Run - I couldn't check out the actual run course because the golf course is closed to public, but I heard it's shaded in some parts, some rolling hills as well, and it's 3 rounds around the golf course.

Hotel - If you're staying at the official race hotel, Westin Desaru, the rooms are big so lots of space for all your race gear. Balcony is big, shower stall has a ledge to sit on when you're too tired to stand and shower, lift is big and can fit a few bicycles.

But the service in the main restaurant Seasonal Tastes is slow. You can drive out to the coffee shops further out away from the coast as an alternative or bring your own food haha.

OK I hope this comes in helpful for those of you going up for the race in July! I drove in with my own car so if you need tips just DM me ok.

📷: @jacqtours

#ironman703desaru #desarucoast
    A quick weekend to Desaru with my mum! First time A quick weekend to Desaru with my mum! First time I’m driving into Malaysia post-COVID and also first overseas trip with my mum post-COVID.

I really love travelling with my mum because she’s so easy to travel with and she’s perpetually in a good mood. I’m so glad that my relationship with my parents are alright now. They still have not accepted Grace and prefer not to talk about her and change topics when I bring her up. But it’s ok, one step at a time, at least they are not ignoring me anymore.

Those who are planning to drive into Malaysia, borrow a Touch ‘n’ Go card from someone who has money in it. Remember that if you don't use your TAG card for a year, it will be invalid even if the card has not expired yet. And then, buy a TAG card from Singapore (selected petrol kiosks) and top it up in Malaysia.

When I drove into Malaysia, I went to so many petrol stations and toll offices and they all said they didn't have any TAG cards to sell! Thank goodness I bought from Singapore, so I could top it up there and not have to borrow from a friend the next time I go in.

#desaru #westindesaru #roadtrip #travelwithmum #malaysiaboleh #desarubeach #desarucoast
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