New Swimmer from Mt Faber

Swim Lessons Log

2011-11-30T17:12:00.000-08:00

This is a log of my swim lessons and progress. Swim lesson with Ang Peng Siong swim school. I find the swim instructor (Nicholas) professional and friendly.

Swim lesson # 11 (18 Jan 2012).

Mainly worked on: Freestyle swim on straight arm during recovery. Watch out for
- relaxed arms and wrist
- no waiting (smooth/continuous swing and movement)
- look up (and not back) while breathing

Front crawl with arms and chest on float. Kicking in 3 stages:
- bend knees with locked ankle (sole pointing sideway/back)
- kick outward to side (keeping knees close together) and end with both feet together
- recovery by bending knees

Follow up practice : the above

Swim lesson # 10 (11 Jan 2012). Mainly worked on : Swim on back (kick upwards) with shoulder rotation. Single arm swim in 4 stages:
1st - rest at end of power stroke
2nd - head turning (look down)
3rd – arm recovery
4th – arm switch

Front crawl (head emerge at start of pull).

Follow up practice : the above

Swim lesson #9 (04 Jan 2012). Had not swam since Xmas. Stopped Yoga since 27 Dec. Water was warm. Glute felt normal.

Mainly worked on : single arm swim on each lap, focused on body rotation and relaxed wrist. Practised breathing on left. Swam with breathing every three power strokes.

Follow up practice :
a) freestyle swim with breathing every three power strokes
b) focus on body rotation, relaxed wrist, stretch to reach at end of recovery stroke
c) focus on completing exhale before surfacing, stronger kicks while breathing on right

Swim lesson #8 (21 Dec 2011). Right glute less sore, stopping Yoga hawk pose (Garurasana) for right leg (on top).

Mainly worked on : freestyle swim with hand zip-up action on recovery, entry into water after hand positioned in front of head (palm facing side), also focusing on hip rotation and smooth arm movement. Power stroke to involve elbow bend, ie keeping palm pull at level.

Follow up practice :
a) freestyle swim focusing on above, with float between legs
b) freestyle swim focusing on above, without float
c) stand in water, swing arms (omit recovery swing), focusing on correct arm movement and shoulder swing

Swim lesson #7 (14 Dec 2011). Right glute still sore.

Mainly worked on : hand "zipping up" action on recovery, focusing on shoulder rotation and elbow lift, wrist and hand relaxed, reasonably large scissor kick on side, hand to rest on thigh (at end of power stroke).

Follow up practice :
- side swim (focus on kicking from hip, toes pointed, large scissor kicks)
- side swim with shoulder rotation (when the hand enters the water at the front of the stroke, the opposite leg should kick, use kick to power body rotation).
- "zipping up" action on recovery (after power stroke)

Swim lesson #6 (07 Dec 2011). No more soreness at left of right shoulder blade (at my back next to spine) since last Friday. Coach Nicholas back on duty.

Mainly worked on : smooth arm swing (recovery mode), fingers held together, arms reach forward (and body rotate) as arms switch.

Follow up practice :
- two seconds arm rest at end of power mode (palm on thigh), focus on smooth recovery (no jerky swing) and relaxed arm/hand,
- left palm to enter water below float,
- body rotation on both sides
- recovery arm raised vertically (not across water by the side)
- focus on arm switch and reach

Swim lesson #5 (30 Nov 2011). Soreness at left of right shoulder blade (at my back next to spine) since Monday, recovered after the swim lesson. Had missed swim practice last few days. Tonight coach Keith stood in for Nicholas

Mainly worked on : Correcting left arm (wrist stay relaxed, elbow lifted high and pointing to sky on recovery, enter water at above eyebrow). Fingers held together, practised reaching to front (and body rotate) as arms switch. Need time to put everything together during this week's swim practice.

Follow up practice :
- maintain consciousness on body float, ie to spend minimal effort on remaining afloat, focus on slow movement with correct form,
- learn breathing on left

Swim lesson #4 (23 Nov 2011). Water was cold - Worked on :

Warm up involved
- 8 laps of kicking with swim board, hold on to top of swim board,
- 8 laps of kicking holding on to bottom end of swim board.

6 laps swim with left hand held to float, right arm on hip and body rotate to right for breathing

6 laps with left hand out stretch and right hand swing and body rotate

10 rounds of bubble blowing

Left hand hold float, right arm swinging and shoulder rotate up and back to water, rest 6 seconds before the next right arm swing. Corrected right arm swing (vertical lift, vertical plane at front of hip and not from back), right shoulder not to over rotate. Eye staring back (far horizon, not to look up), right arm return to water, just below and before float (held by left palm)

18 Nov - able to swim 60m quite easily. Continue to practise the basic moves. Key change for me was to "grab a breath", be fish like and not to take a long breath.

Swim lesson #3 (16 Nov) - effective use of underwater camera by Nicholas for feedback. Worked on :
swim on side (no float) with 90 degree turn and return (repeat), correction of breathing (clear nose & quick, short intake thro mouth), correction of kicking (even front & back, knee closer together, steady kicking below knee, smaller kick), level body (and kick near water surface). Need to correct right leg flipping (swing on level and not flip at an angle). Adjust left arm to help level feet to surface.

Swim lesson #2 (9 Nov) - more of kicking and breathing exercise, swim on side (w float), hands on breast stroke with freestyle kicking, head to look directly down on floor.

Swim lesson #1 (2 Nov) - assessment of freestyle and breast stroke, kicking exercise, breathing, relax in water

Initial Swim Evaluation Session (11 Oct 2011). Being placed in advanced learner group.

Will Skip Dec 2011 Marathon

2011-11-29T17:22:00.000-08:00

Look like I have to skip the coming Sunday Standard Chartered marathon. Instead of getting angry, I am at peace, having focused my workout on yoga and swimming since late September. The main frustration is the slow progress in swimming, and the wet weather making swimming not so enjoyable. I hope to return to running by March 2012.

Swim lessons

2011-11-03T21:50:00.000-07:00

Started first swim lesson with APS Swim School today. Plan to make this a long term activity, until right glut and adductor recover.

My last spin session was on 11 Oct (Tue). Last run on 29 Sep (Thurs) 7km run. Doesnt look like I could join the Dec marathons.

Stiff Right Ankle

2011-09-15T00:34:00.000-07:00

had to abort the Kent Ridge Hill Run today, completed 3 laps instead of the usual 5. Started the run in the rain, surprised by the stiff ankle.

Singapore Bay Run 2011 新加坡海湾赛跑会

2011-09-04T05:54:00.001-07:00

This morning I joined 70,000 others in taking part in the 20th anniversary of the Safra Singapore Bay Run (SSBR) and Army Half Marathon (AHM). This featured 21km, 10km and 5km races. It started in 1992 with 15,000 participants. This is the 5th year I am doing this event.

It was hard getting up at 3.30am, having got to bed at midnight earlier. However the challenge was in getting a taxi at 4.20am. After repeated failures I just hopped into the car. Managed to get a car park easily at Clarke Quay at 4.40am. It was then a 1km walk to the start point, the Esplanade Bridge. Along the way I came across tipsy young men and women who were fighting for taxi to get home, after a night of party and booze. Are these our future leaders, our hope for the future ?

Race started at 5:15am for the 21km category. As usual I started the run at the middle of the pen, it took 3 mins for me to reach the start point (I stood about 100m behind the pack). It was congested for the first 10km so I had to just keep pace. The initial route were on major roads, i.e. on Robinson Road, Shenton Way, Raffles Quay, Marina Boulevard then to Marina South. After crossing Marina Barrage, it was onto the narrow footpath on Gardens by the Bay. Parts of the path was poorly lit, up to Tanjong Rhu. Often we had to run on grass patch.

I dislike running on grass patches in the dark, as well as on uneven footpath. Other than this little challenge, the route was refreshing, especially Canning Rise, Clemenceau Ave, River Valley Road, New Biddge Rd, Upper Pickering Road and then to South Bridge Road. But I found the course as too flat.

During the first 10km, my speed was 9.7kph. In the next 8 km, speed increased to 11.5kph. Last 3km at 13.7kph.

Runpix showed that at my finish time of 1h57m40s (same timing as in 2010), I am placed 1,722th, behind 13% of all the finishers (13,221). This is behind 14% of men finishers, and 23% of Men Master finishers. Much speed work to be done during my weekly long runs.

I had enjoyed the run, by 8am I was home, had shower and having breakfast.

Kiproo Lilan Kennedy (1hr 6min) and Eunice Nyawira Muchiri (1hr15) won the men's and women's Open categories respectively.

Mok Ying Ren (1:12:10) and Qi Hui (1:22:10) were the respective men's and women's Closed-category winners.

Congrats to them and the organiser for doing a superb job. I appreciate the many water points (each showed the distance to the next water point), the new and well marked route. Also not to forget all the volunteers who got there early and provided the excellent support to the runners.

I am grateful for the translation below, which was made possible with help from google translation and 崔晶:

今天早上，我参加了新加坡海湾赛跑会（SSBR）和战备军人协会（SAFRA）联合主办的半程马拉松。这是我第5年参赛。今年为此项活动的第20周年。此项活动始于1992年，当年有1万5千人参加。本届比赛共吸引7万人参加。此次有三项赛事: 21公里, 10公里和5公里路程的比赛。

清晨3点半真的很难起床，尤其是我在午夜后才入睡的。但更大的问题是在清晨4时20分時无法预订到出租车。最终我得自己驾车到赛场。短短的10分钟路程后, 我很快就到达了克拉码头的停车场。从这里只是一公里的步行路程到滨海大桥--赛事的起跑点。一路上，我见到几群喝得醉醺醺的青年男女正在相互争吵、抢登出租车。难道这就是新加坡未来的主人翁？我们可以寄望的一代？

赛事在五点十五分准时开始。像往年一样，枪声响时我是离起跑点1百公尺。即使是短短的距离, 但我花了3分钟才走到起跑点。前10公里的确很拥挤，所以我只能跟着他人的步伐。起初我们是在主要道路上跑，即在罗便臣道，珊顿道，莱佛士码头，滨海大道直到滨海南区。穿越滨海堤坝后，就转到滨海湾边缘的狭窄小径上。部分的路径无灯光打照，直到丹戎禺。我们经常得在不平坦的草面上跑。

我不喜欢在黑暗中, 尤其是不平坦的草面上跑。除了这个小的挑战，今年的路线令人耳目一新，尤其是从甘宁的小斜坡，克里蒙梭大道，河谷路，新桥路，上皮克林路，然后到桥南路。但是我发现全程路线过于平坦。

在第一个10公里，我跑的速度是每小时9.7公里(kph)。在接下来的8公里，速度提高到11.5 kph。最后3公里为13.7kph。

Runpix表明，我全程花了一小时五十七分钟，共有13,321 参赛者完成半程马拉松赛项。我排名于1,722。通过参加此次活动获得的经验，我想我得调整每周跑步的程序，来进一步提高自己的速度和耐力。

我对此次的参赛相当满意，到了早上八点，我己回到家里，淋浴，边读报纸边吃早餐了。

Kiproo丽兰肯尼迪（1小时6分钟）和尤尼斯Nyawira Muchiri（1:15）夺得了男子和女子公开组冠军奖。

莫应仁（1:12:10）和齐晖（1:22:10）夺得了本地男子和女子参赛者冠军奖。

真诚地祝贺那些获胜者们，由衷地感谢赛事的组织者们，因为你们的努力，此次活动才会获得如此的成功。我还要感谢每一个供水站的工作人员的热情服务，感谢组织者设计的新颖而标记清晰的路线，更要感谢那些早早来到场地的志愿者们，他们对参赛选手提供的优质、热情的服务令人难忘。

2011 Sundown Results

2011-05-30T20:40:00.000-07:00

am happy to see that about 7,637 finished the marathon category, out of the 10,000 participants.

Sundown Marathon 2011

2011-05-29T12:13:00.000-07:00

This is the fourth Sundown Marathon for me, the ninth marathon/Ultra since Dec 2006. It is the same route as last year (along ECP), while the first two Sundowns was through the heartlands of Kembangan, Bedok, Tampines and Pasir Ris. I was not aware of the earlier start time at 10pm (previously at midnight), until the SMS from Sundown the day before.

I left home at 8.30pm. Traffic was smooth until at half way of Changi Coast Road (CCR). It was deadlock from then on. Saw a convoy of shuttle buses being expedited on runners’ path after 9pm. However a shuttle bus was stuck behind me for the 1.5 hours jam. I would like to see the organizer assures that the shuttle bus could get runners to the start point punctually (provided runners board the bus at least 1.5 hours before). Perhaps organizer could achieve that by changing the flow of traffic, so that it is one way traffic from CCR to Nicoll Drive to Loyang Avenue. Similarly the flow into Aviation Park Road should be reversed, with “right-hand drive” system.

During the traffic jam, saw many runners started walking (along CCR) towards the start line. Race started officially at 10pm. It sure felt funny to see competitors running by while I was stuck in the jam.

Managed to get to the start point at 10.47pm. I was the last few of the 10,000 runners in the marathon category who crossed the start line. However there are many others behind me! Didn’t have to deal with congestion for the first 10K. Took 17 mins to get out of Aviation Park Road (3.1K). Reminded myself that the 3.1k open space would be painful and morale sapping on the way back, as one could see the Aviation Park buildings but finishing line would still be 3.1k away, in darkness.

Ran along CCR which is parallel to the airport parameter fence, just before the road bends, at 8.88k (51mins) saw the "start" of the return route, another reminder of the “trap” – monotonous scenery and path that seems endless. Next 3k was curvy, until the start of East Coast service road (11.3k, 1h06m). Was surprised those sections was dark. Wont National Parks Board check on the path lightings to help the 10,000 runners? This happens every of the past four years.

Tried to maintain steady pace, however started to slow down with the crowd at the service road. Jam at water stations!! Body clock starting to shut down.

From then on there was minimal relief (from runners and body clock). Got to the Lagoon (16K in 1h37m), U-turn point before Fort Road (21.5k, 2h12m) in steady pace. Tummy started to churn, with gases. Embarrassing but had to let the gas go along the way. After National Sailing Club (30k, 3h12m) the footpath turned dark, with no park visitors but scenery changing, it was more encouraging. After a sharp left turn, it was running 800m along the canal, and back to CCR (33.1k, 3h36m). Help! One has to be mentally tough to manage the next boring 9k stretch.

Crossed the finish line at 4:43:43, the best of the 4 Sundown runs, but well behind what I was capable of. Hard to find the bounce during late night, especially during second half. Body booting down. However am satisfied that the run was without muscle cramps or ankle lock, and the more even pace (though split is still bad at 2:12 Vs 2:32). Need regular 32K runs. Full stop.

Took some time to locate the car. After shower and hair wash, it was 5.30m. My normal wake up time. How could I fall asleep ?

Other than the shuttle bus service and managing non-stop traffic flow, the organiser did a good job. There were 20 hydration stations, power gels provided after 26k point. 79% of the participants are Singaporeans. 83% of the marathon runners are male. Malaysians top foreign participants in numbers, followed by Filipinos, British, Indian and Indonesians. Heartfelt thanks to the volunteers who did the thankless tasks late into the morning.

Back after a week's break

2011-05-22T19:29:00.000-07:00

it was hard run after a week laid off from workout. Landed in Changi at 7pm yesterday (Saturday) but managed to start the run at 6.40am.

At 3.5k felt tightness on left ankle, this persisted until 7k.

By end of 20k, felt tenderness on both outer knees.

MR25 15KM Progressive Run

2011-03-06T02:46:00.000-08:00

I joined 52 others in this morning's progressive run. This year MR25 organised the event very well, it was a joy to take part.

As expected, I had the stiff ankle (but on right ankle) as I drank about two or three cups of green tea the very night before. This time the stiffness was gradual, but didnt ease off until after 8km.

I was able to pick up speed after 8km, finishing at 1:25:38, which is better than what I did in 2010. Split as follows:

05 km 29:41 ( 28:53 in 2010);
10 km 59:53 (1:02:42)
15 1:25:38 (1:29:25)

I am not satisfied with this year's performance, but am hopeful that I closer to identifying the food that caused my ankle stiffness.

Run on Empty

2011-01-16T05:40:00.000-08:00

Today is the second Sunday I have the LSD without breakfast. It was a circle around MacRitchie Reservoir and back, about 22K altogether. The return trip was tough as energy level was low. Will try to go for additional 5K next week.

MR25 Progressive Run 10K (with stiff left ankle)

2011-01-02T01:14:00.000-08:00

Woke up at 6am (later than usual) and looked forward to today's run, will be testing the "no carbo" strategy, ie no carbohydrate before and during workout.

Started the first MR25 progressive run (for 2011) with slight stiffness on left ankle. Did 10 minutes warm up around the reservoir, and had a slow start hoping to avert the ankle stiffness, but to no avail. By 3k mark, the stiffness became worse, peaked at 4k to 5k. I was reduced to a crawl. The stiffness eased off at 7k, and vanished at 8.5k. I was able to pick up pace thereafter. However I found the run in the second half tiring, due to lack of carbo.

After the run, I found the unusual gait caused slight pain on side and back of left knee, and back of right knee.

I will be adhering to the "no carbo" strategy for all my morning workouts, except for the fast long distance run.

2010 Fitness Activities Summary

2010-12-31T20:08:00.000-08:00

I faithfully wear my Garmin 405CX every time I spin or run. My Garmin tells me that during 2010 I had 279 run/spin sessions (45% attributed to running), which logged 320 hours (60% on running) and burned 128,289 calories (55% due to running).

Under running, I covered 1,732 KMs, and climbed (and descended) 27 KM in the process. Given the predictable weather in Singapore, this is the least I can do.

January 2010 was the busiest month, followed by April and July.

I only had three races during the year: Sundown Marathon (May), Army Half Marathon (Sept) and the MR25 Ultra Marathon (Dec). I missed the SCMS due to a vacation in NZ.

How has my weight changed in 2010? Muscle mass remained at 50.3kg, fat% increased by 0.9% (+800g) to 19.9%. Total weight increased by 1.1 kg. Fat gain due to minimal exercise and rich food while on 4-week vacation Nov-Dec.

What is the ideal change for 2011? Incorporate regular, distance swimming as part of the fitness regime. Eat less snack. No promises, just make it happen, Inn.

One thing is for sure, it is hard to log 2,011 KM in the new year!

MR25 Cross Country Ultra Marathon Statistics

2010-12-29T19:23:00.001-08:00

MR25 did an excellent job in marketing and hosting the event. This year a total of 294 people registered for the race, 253 (86%) turned up at the start line. 232 people (ie about 92% of the people who started the race) completed 5 laps or more. About 20% of the racers/finishers are women. More importantly, about 90% of the women finished 5 laps or more, proving that women are as tough as men. I love this!

All in all, a very good job done by the MR25 committee and the volunteers. I look forward to significant increase in club membership in 2011!

2010 MR25 Cross Country Ultra Marathon

2010-12-26T03:22:00.000-08:00

Mr25 Ultra Marathon by innooi at Garmin Connect - Details

On Sunday, about 250 of us took part in the annual MR25 Ultra-Marathon event at MacRitchie Reservoir. Unlike in 2008 when I arrived at the start point 30 mins late, this year I got to the start point 15 minutes before the event start time of 7am.

This year the National Parks Board disallowed the use of the reservoir trail for running, hence the race route has been changed. The start point is at the Amenities Centre, run along Northern Route, then left onto Terentang Trail, left again to the rocky Sime Track, make a U-turn at Petaling Hut, back to Northern Route, making each lap 10.5 KM. This is quite challenging as my Garmin 405 tells me that each lap has about 600m of ascend and descend. I always charge downhill, putting my ankles and knees at risk given the uneven terrain.

My aim this year was to complete 5 laps comfortably without injury or discomfort the next day. My game plan was to take a 10-minute rest/refuel after each lap. This worked out quite well as I didn’t feel extremely hungry throughout the run. Also go slow on uphill but run fast on down slope. Keep even pace on flat.

As expected the jungle track is challenging, as the trail is rugged with rocky surfaces where feet hurt if landed on sharp stone edges. Not suitable for vibrams. The positives were that the route were cool as it was mostly under heavy foliage, also MR25 managed to secure Pocari Sweat and water supply at 4km, 6km and start/end points, negating the need for MOST runners to carry own drinks (but many did carry own hydration bottles, camelbaks and energy gels!).

Lap#1 was rather crowded, but by lap#2 the runners have spaced out along the trails.

I took 72 mins to complete the first lap, including a 10-min break for food and drink. Lap time (including breaks) as follows:

Lap #1 - 72 mins
Lap #2 - 77 mins
Lap #3 - 80 mins
Lap #4 - 89 mins
Lap #5 - 105 mins
Total 7hr 03min

I finished lap#5 at 1403hour, overall duration (including breaks) at 7hr03min. Had I gone on for lap#6, it would be 1530hour before I finish – which is too late in the day for me. I was very grateful that Yang took time to run lap#5 with me, this gave me something to look forward to throughout the day.

There was a brief heavy shower after I completed my shower. After some chit chat, I was off to meet a couple from Auckland at Upper Thompson Road.

It was good to see so many participants, at least 13 are from Malaysia.

I was very disappointed that the organizer provided a finisher singlet/vest, not a T-shirt. Most runners had plenty of singlet but not enough T-shirt. However the vest by Mizuno is very attractive. Overall MR25 did a very job in getting sponsorship, attracted 300 participants and organized the race well (publicity, timing recording, immediate issuance of completion certificate which is in fabric materials, drinks/food, marshals etc etc). Once again MR25 has secured a prestigious spot within the running community.

My suggestion is for MR25 to make a microwave available so that food could be heated up.

My aim next year is to complete the 5 laps in 6hr45m or less. If feeling good, go for a 6th lap. I look forward to a larger crowd next year, and hopefully we find a route that allows running in one direction, as the trails are too narrow and rough for two-way traffic.

Short rehearsal for Ultra on 26 Dec 2010

2010-12-22T00:47:00.000-08:00

I managed to put in a short 20K run this morning along the ultra marathon route, and get back to work before 9am. The terrain is undulating, a challenge especially for ultra marathon.

Despite the foliage, Garmin GPS didnt lose satellite connection. However foliage did affect data reliability. The return journey should show an mirror image of the original route, yet there is slight difference. The elevation gain is about 350m for 10k, naturally the elevation loss is also -350m, as one returns to the start point at the reservoir. Coupled with the rugged walk path, the route is a challenge for ultra marathon.

I expect the weather will be cloudy or wet on 26/12. However unlike in previous years, the route this year will be fully under shade. So rough terraine will be the biggest problem this year!

Sensitive left heel

2010-08-17T01:23:00.000-07:00

Started my late Tue afternoon speed run, however before I left home I felt left heel sensitive but no pain. However after running 3km felt the left ankle starting to stiffen. I shortened the run. Must be due to the Sunday 15/8 run, which I joined (MR25 10.5k run), followed by group kopi and toast. It was the normal route but felt left ankle and knee tender, so did a leisurely run on Sunday itself.

Will monitor my conditions for the next few days.

29K LSD

2010-07-18T13:10:00.000-07:00

I completed the 29K run during each of the last two Sundays. It has been cloudy so it wasnt so tough on the body. The next Progressive Run (30k) is on 5th Sept, so this is a good time to take on the Northen Route trail covering the distance.

On both occasions I started the run at 6.35am, had to use torch light while at the Northen Route. Am surprised that there were two or three groups of walkers on the trail, some walking in the dark!

25K Progressive Run in "perfect" weather

2010-07-04T03:04:00.000-07:00

Joined the MR25 progressive run today. I was late at the start so had to maintain group pace without warm up. Pace in second 10k was faster (5:41/km) but it was much less hilly than in first 10K (see chart on total ascend), last 5K pace was even faster (5:30/km) as it has even less climb. For reference, the first 10k ended at the middle of air-con road. Second 10K ended just after the ranger station.

The measurements for both years were taken with two different devices, so the ascend and caloric figures might not be comparable. My Garmin 305 broke down in mid August 09, so latest measurements was taken with 405CX with auto lap every 10k.

Overall it didnt feel like a very hard run, with balance in both legs. Some parts of the pathway were muddy, especially around the golf course, otherwise it was OK. Most importantly there was no rain to blur up my glasses, nor was there any sun.

Looking at my 2009 blog for the same 25km progressive run, the weather was similar (cloudy). The course was the same. The 2008 route was much more hilly and treacherous. I also made a wrong turn which saw me running in a loop.

2009 Run: 24.9km 2h31m Total ascent 1,043m
2008 Run: 26.8km 2h57m Total ascent 1,357m (adjusted time for 25km should be 2h43m).

I would like to get back to 30k run next Sunday. Might be hard if I stay up to watch FIFA 3rd & 4th placing match at 2.30am.

Death of a 10km runner at Standard Chartered KL Marathon 2010 (June 27)

2010-06-28T23:53:00.000-07:00

About 16,500 people took part in the Standard Chartered KL Marathon on 28/6/2010. The event was marred by the death of a 10km runner, Lim Wei Yee (25) who just returned from UK. He was 2km from the finish line. There were allegation of negligence and incompetence of the emergency response team and ambulance (arrived in 20 mins, did not have an automated external defibrillator or a face mask with pump), so no one can be sure if Lim could have been saved.

Organiser Golazo Sdn Bhd race director Wes Sakai said they were unable to comment because they were still collecting information on the incident.

Hopefully the organisation next year would be much improved.

3rd Sundown Marathon - a letdown

2010-05-30T22:04:00.000-07:00

Like in previous years, I did not drive to the race venue. This year 19,200 took part in the race, up from 11,000 in 2009. This has stretched the logistics to the extreme, and everyone (including taxi users) were late getting to the start point.

I left home at 10pm Saturday, arrived Pasir Ris MRT station by 11.15pm. Didnt get on shuttle bus until 12.05am, and got to the start point by 12.38am. There were few others on the road.

By the time I got to the 5th drink station, it has run out paper cup. We were given a 1.5l water bottle and most took a few sips and left the whole bottle behind.

Same as in previous years, I started to have tummy upset by the time I got past the half marathon point. It was a lot of toilet stops all the way from then. My conclusion is that the race timing isnt for me.

It was 5.28am by the time I crossed the finish line - I went straight to the shuttle bus and was home by 7.20am

Due to the poor experience, I am unlikely to join the race next year.

Not a small bruise on toe

2010-05-24T00:33:00.000-07:00

I completed a 20k run yesterday (23th May), being the last long run before Sundown Marathon. However this morning I felt tightness on my second toe (top, second joint) on my left foot.

I lightly tripped over an object on 18th May, barefooted. As I was in a hurry, I didnt clear my foot high enough, thus hit the object. Since I didnt put any weight on my left foot, and there was minimal redness and small swelling, I iced the area and skipped the weekly Tue speed session for that rainy afternoon. However the tightness refused to go away. Last run before the LSD was the hill run on 20th May.

As I taper down, I will ice the bruise area daily.

Heading towards 6th Marathon

2010-05-21T01:24:00.000-07:00

just received my race pack; While the midnight race time wont suit my body clock (I felt extremely tired during the last two Sundown races), I am attracted by the ease to get to race venue, and the minimal disruption to life, compared to joining an overseas race.

Unlike the previous two races, the race route now does not involve overhead bridges over highways, narrow HDB footpaths or park connectors. Am confident that I will enjoy the race more !

Stiff Left Ankle again

2010-05-11T01:59:00.000-07:00

had to abort the 15x10x5 interval session due to the stiff ankle. What a disappointment !

BK Timah 20k

2010-05-09T01:57:00.000-07:00

It was an ordinary day, but I started the run feeling very lethargic. I had wanted to go for 28k run, but was happy to call it a day after 20k (to Bkt Timah Visitors Centre and back).

MR25 20k Progressive Run

2010-05-02T21:48:00.000-07:00

About 35 of us joined the 20k today. However I had a stiff left ankle during the first 10k.

Managed to shake it off during the second round. Overall time was 1h55m, with second 10k being a minute longer.

Slower LSD

2010-04-25T02:35:00.000-07:00

today's 28k started very slowly ! First there was a huge tarffic jam at the car park due to the Nature Run. Then the first 10k was very slow - perhaps due to the tough yoga session I had on Saturday. Overall today's run was significantly slower than last week (same route was taken).

I made up some time on the return journey, even though it was hot hot hot.

After the run I joined a demo session for FitBar. After following the demo I found the roller helped reduce muscle ache throughout the day. I believe consistent, proper use of this bar helps recovery from persistent injury. Will research more into USE of this product.

More LSD Needed!

2010-04-18T20:15:00.000-07:00

I had a 28K run today, with worrying weak last 8k. Even though the weather was hot, there should be no excuse. In addition I wasnt in any pain. Perhaps an early start at 6.30am would help.

More runs of 30K or more is required, in order to have a good second half in the May Sundown Marathon.

MacRitchie to Bkt Timah w stiff ankles

2010-04-11T02:35:00.000-07:00

I had a 21k run from MacRitchie Reservoir to Bukit Timah Nature Reserve. The run started around MacRitchie (4.5k, 28mins), then west towards the Rifle Range Road, over BKE, go into dirt road immediately after the Army Ammunition Camp, continue west direction on trail until Hindhede Road National Parks Visitor Centre. That was 10k (67 mins). The return 10k was equally challenging.

I had stiff ankles on both legs for the first 4k, then the strain significantly reduced until 7k, after that it completely disappeared! The good news is the pain affected both ankles. But this is still troubling me.

Overall it was a hard run, with only 1.5k on tar road (Rifle Range Road) and 2k on walkway along Lornie Road, the rest (17.5K) being on trail. Need to put in longer run, well before the 30/5 midnight marathon.

Marathon course without silly steps etc!

2010-04-07T06:11:00.000-07:00

finally the Sundown Marathon organiser came up with a course that omitted running through park connectors, behind house backyard, HDB walkways and carpark, through Kembangan MRT, up overhead bridges over highways etc.

This is a better course for me, provided part or all of Changi Coast Road is closed exclusively for the run. In previous runs we were confined to running walkway only. Not so enjoyable.

Am looking forward to the May 29th run starting at 11.59pm !

ASM 2010 42KM FINAL ROUTE
Find more Runs in Changi, Singapore

Easter Friday Run

2010-03-30T21:35:00.000-07:00

Another public holidays coming up, looking forward to a LSD

Back to LSD after Bronchitis

2010-03-28T21:48:00.000-07:00

I saw the GP on 23/3, after a few days of severe sore throat and coughing while in KL. Today managed to complete a slow 20K to Seletar, took a full 2 hours. I started with a stiff left ankle, and had tender outer right knee as I complete the run.

Last workout was on 18/3.

Glad to be back.

Goodbye Adidas ClimaCool

2010-02-28T23:52:00.000-08:00

Had three long runs after the lunar new year, on the two occasions I had pain on my leg, I was wearing Adidas ClimaCool. Time to ditch this pair of shoes and return to AdiZero.

Covered 20K on 16 Feb (2h03m) to Seletar reservoir. Pain developed after 10km on right ITB. Was surprised as last run was a week earlier (9th Feb) speed run session - no pain or muscle problems.

Did 20K on 21 Feb (1h53m) to Peirce reservoir, this route has more hilly terrain, but was feeling strong.

Ran 16K today (1h38m), had pain on left ankle (left side), however the pain disappeared after 8km.

Would love to join the 27 Mar Energizer Night Marathon 2010 (Cyberjaya, KL), however cant do it due to schedule conflict. So the next race is on 30 May at the Singapore Sundown Marathon.

Back to LSD (MacRitchie to Seletar)

2010-01-17T06:55:00.000-08:00

Managed to get second LSD this year, the first being a week ago (on 10th Jan). That was after a break of nine weeks to work with physio.

Had slight pain on the outer side of right knee after the 10th Jan run, but today's run ended with no pain or discomfort. The better news was that the second 10k was completed only 40 seconds slower than the first.

Will re-start the tempo session and see how the legs fare.

Goodbye Laziness (of left leg)

2010-01-16T21:51:00.000-08:00

During spinning session this week, I realised that all my power pedaling was done by my right leg. I then immediately changed the pedaling foot to the left. This has made the workout more vigorous, resulting in increased calories burnt. It has strengthened my left leg, and bring a more even foot strike when running. It definitely will help my rehabitation.

Physio

2009-12-18T00:01:00.000-08:00

had physio with Ben Liu (Kinesis) today. Have been advised to continue with the exercises. I have greater confidence in today's physio. Hope to see results soon.

No Marathon !

2009-12-06T00:17:00.000-08:00

Due to the unbalanced hip, I have decided not to run the marathon today. Instead, it was watching the race on TV from 5am.

A total of 50,000 runners took to the streets this morning for the 8th Standard Chartered Singapore Marathon. I hope to join the Sundown marathon in May.

Singapore Marathon Full Results (2009)

Full Marathon – Men
1. Luke Kibet, Kenya – 2:11:24
2. Johnstone Chepkwony, Kenya – 2:11:32
3. Vincent Krop, Kenya – 2:11:49

Full Marathon – Women
1. Albina Mayorova, Russia – 2:32:47
2. Lyubov Morgunova, Russia – 2:34:47
3. Mary Akor Beasley, USA – 2:36:41

Full Marathon – Veterans (Men)
1. Sim Jae Duk, Korea – 2:40:11
2. Benedict Tan, Singapore – 3:04:28
3. Simon Andrew, Singapore – 3:05:12

Full Marathon – Veterans (Women)
1. Eliza Mayger, Australia – 3:08:00
2. Itsuko Lenwes, Japan – 3:16:19
3. Yong Lai Chee, Singapore – 3:40:09

Full Marathon – Singapore (Men)
1. Mok Ying Ren – 2:43:42
2. Ashley Liew – 2:51:22
3. Benny Goh – 2:56:44

Full Marathon – Singapore (Women)
1. Qi Hui – 3:15:25
2. Elaine Lim – 3:23:00
3. Tan Lin Wan Aileen – 3:39:16

Half-Marathon – Men
1. Richard Mutua, Kenya – 1:11:22
2. Muniandy Ramadass, Singapore – 1:14:31
3. Sefli Ahar, Brunei – 1:15:06

Half-Marathon – Women
1. Anna Thompson, Australia – 1:17:09
2. Anne-Mari Kyrylainen, Finland – 1:24:11
3. Hayley Barber, Australia – 1:29:29

10km Men (Individual)
1. Clive Alley, Great Britain – 33:24
2. Nabin Kumar Rai, Nepal – 33:53
3. Venugopal Rajendran, Malaysia – 34:37

10km Women (Individual)
1. Hazuki Kamei, Japan – 41:43
2. Renuka Satianathan, Singapore – 42:51
3. Mok Ying Rong, Singapore – 43:34

10km Wheelchair Challenge
1. Jack Lai, Singapore – 17:27
2. Roy Wong, Singapore – 24:53
3. Palanisamy Avaday, Singapore – 27:46

SCSM 20464

2009-11-28T19:10:00.000-08:00

Collected SCSM pace pack yesterday, distribution centre was underneath the seats in front of the floating platform. Parking was easy, also no queue. A well organised affair.

Will I race ? not sure.

My left leg !

2009-11-26T05:29:00.000-08:00

went for a run up Mt Faber today, first run since 10th Nov. After a quick charge up Mt Faber (1.02km), I have to stopped at lap 1. Have to apply ice to the sore at my left leg (before the knee) at the front and back, plus left Achiles tendon.

Look like I have to skip the 6th Dec marathon! Ouch!

Recovery

2009-11-20T01:00:00.000-08:00

My left hip has loosened a lot today. After seeing Dr Jason Chia on 17 Nov, and the physio on 18 Nov, I continued with the daily exercise to
- stretch left hip
- strengthen left glute etc

The video gait analysis on 17 Nov showed that
a) I have a larger stride on my right leg, compared to left - most probably due to the tight left hip
b) my feet are landing slightly ahead of the ideal point (ie under the hip in front of centre of gravity) - my running form to work on, need to lift knees higher and lean further forward.
c) Trunk torsion inadequate - need more shoulder and hip rotation to store and re-use energy
d) Pelvic to be tilted forward

The ultra sound of left hip joint and measurement of both lower limbs showed everything is in order.

The physio applied cold pack to reduce inflammation, electical impulse to reduce tightness ? He confirmed that workout is required on left feet as it is weaker.

It would be another week before I can resume running. In the mean time, it would be daily stretching, spinning or swimming.

Mileage Analysis

2009-11-13T06:34:00.000-08:00

I have always maintained low mileage on running, partly due to time constraint, partly deliberately to devote time to cross training.

The mileage info here were captured on Garmin GPS-enabled heart rate monitors (Forerunner 305 from Sep07, 405CX from 28Aug08). The 305 broke down for a few weeks in 1Q08, thus I only have full year data from Mar 2008.

Year to year, 2009 mileage is about 20% higher than 2008. Monthly mileage follows the same pattern, with peak mileage in May (Sundown marathon) for both years.

I believe this hip problem started some years ago, being chronic in nature. Anyway time for treatment and possibly miss the 6th Dec marathon !

Stop and get it treated !

2009-11-10T17:00:00.000-08:00

I had to stop during the 4th of the 5x5min interval runs today. The pain on lower left feet (top of shin bone) was noticeable during warm up, thus I took it easy. However the pain soon became persistent that I decided to stop.

So this is the start of another exercise : get it treated.

Lower left leg swelling

2009-11-08T17:29:00.000-08:00

I felt the left hip tightness as I started the usual long run today. I kept to small strides to minimise the impact of the tight left hip joint. With every step forward, the right hip swing forward slightly more (than left hip), in effect more hip twisting (anti-clockwise), resulting in strain on top of lower feet (top of Tibia bone), immediately below left knee.

By the time I completed the 20K run, I could feel the swelling. Later in the day, I could feel the muscle pain on the back of the lower right leg.

I am concerned that this problem will affect the marathon training. I am unsure if my gym workouts aggravated this problem. My regular gym workouts (and the possible hip hurtful moves) are :
- spinning (the presses and bending while fast pedalling)
- yoga (twice a week) (over-stretching of the hip aggravated the problem ?)
- adduction training (the leg split at the start of the press)
- squat training.

I will change shoes in the next run.

NYC Marathon & Progressive Run

2009-11-01T16:47:00.000-08:00

All distance running fans always follow the annual NY City Marathon. The 40th event this year attracted 43,741 runners. As usual, this year there were surprises. Six American men finished in the top ten. Meb Keflezighi (34) became the first American man to win the NY Marathon since Alberto Salazar (1982). Meb came to America when he was about 10. Meb was borne in Eritrea, being one of 11 children. This is a perfect example of immigrants making USA stronger! Meb will win US$200K for his victory today: $130K for the overall win, $40K for the U.S. victory and $30K for breaking 2:09:30. Meb won in a PR 2:09:15. Four-time Boston Marathon champion Kenyan Robert Cheruiyot finished second in 2:09:55.

Derartu Tulu (Ethiopia), 37, won the women's event. She is the first black African woman to win gold in the 10,000 meters in the 1992 Barcelona Olympics and now the first ETHIOPIAN female to win the 2009 NYC Marathon. Tulu came in at 2h28m52s, 8 seconds ahead of Ludmila Petrova (41), the year 2000 winner and runner-up last year. Paula Radcliffe (35) finished fourth (2h29m27s). Paula was the 2008 winner (2h23m56s).

One piece of news rarely mentioned: George Hirsch, 75, chairman of the board of directors of the New York Road Runners, as well as publisher emeritus of Runner's World magazine, came out of a 5-year marathon retirement to run the event and finished in 4:06:14. In 1979, George ran 2:38 in the Boston Marathon. In 1976, he finished the first NYC Marathon in 2:49, and the next year improved to 2:40. In 1984, at 50, he finished New York in 3:03. Ten years later he ran 4:43 to accompany his son David in his first marathon.

On the ground in Singapore we had the annual MR25 35km Progressive Run yesterday. The weather was perfect as grounds were wet and the sky was cloudy. We had some 40 runners who set off at 6.59am. I had rested for a week due to the leg injuries. But was nursing a sore throat which refused to go away after 4 days. Didnt feel strong or full of energy despite the extended rest. Felt tender below left knee cap (on shin). Throughout the run didnt feel strong.

Anyway it was a slow run, especially at the Rifle Range Road. Finished at 3h50m. Had slight swelling below left knee cap.

Spent the afternoon getting Jia his Sony Ericsson Satio, S$528 (after $150 discount). Run from Singtel HQ to AMK Hub. Legs didnt get a rest until after 4pm.

P.S. Nov 1 is also the Great Eastern Women's 10K event. This attracted 14,000 participants and is now the largest women's running event in Asia.

Achilles Tendon felt Normal !

2009-10-27T17:47:00.000-07:00

(Tue) I woke up with no strain or tight Achilles tendon. This is a pleasant surprise. Throughout the day, the condition remained. But missed out the chance to swim. As this is not complete recovery, I have skipped the tempo run today.

Stable

2009-10-26T17:20:00.000-07:00

I was expecting a worse achilles tendonitis this morning, but woke up feeling almost the same on achilles tendon, while the swelling below the left knee is gone! This is a good sign and promising.

With careful nursing, I will make good recovery! In the mean time, daily stretching of my left hip and Achilles tendon. Will workout on elliptical trainer and swim.

Achilles tendonitis

2009-10-25T01:10:00.000-07:00

For the 1st time in my life, I felt slight tightness on right Achilles tendon (the largest tendon in human - see picture). This was during the warm up for today's long run. Accordingly I scaled back the planned 30km run, but as the run progressed, the tightness persisted, in addition, slight pain appeared below left knee. I then slowed down to walk-run, and finished the run at 18.9km.

After the run, whenever I take big strides, I felt the Achilles tendon giving slight pain as I lift the right heel, followed by slight pain below left knee. On small step, achilles tendon was normal. The slight swelling directly below left knee did not improve after icing.

My average mileage was 34km weekly since 12 July. This was increased to 44km 3 weeks ago, and a new pair of shoes (Adizero Clima Cool)from 11 Oct onwards. Also felt tightness at left hip since last week. I suspect the hip tightness caused the Achilles tendonitis and left knee problems.

The good news is I have not had any ankle tightness since 27 Sept.

Will monitor and rest - hope to be able to join the MR25 35km progressive run on 1 Nov.

Left ankle stiffness

2009-09-27T17:58:00.000-07:00

Hard left ankle stiffness during my normal 20km run this morning. It vanished mysteriously at 10km mark. Was wearing Adizero.

Yesterday (Sat) was a rest day, only had light ankle exercises. Had calf strengtheining exercise on Friday.

Will monitor this closely and arrange for X-ray.

Stiff ankles

2009-09-16T07:37:00.000-07:00

had to abandon my tempo run late Tues due to stiff right ankle. Took it easy and 6km later, it became stiff left ankle. This is serious as the changed gait causes problems in other parts of the body. My stiff ankles never manifest except during running. Previously the stiffness never transfers to the other ankle. I was wearing my red NB trainer.

This morning outside of my left knee (ITB ?) is slightly sore. Again due to the changed gait ?

Will arrange X-ray on my ankles, soon.

Worse stiff ankle

2009-09-13T06:40:00.000-07:00

had a relaxing 20km run but had quite severe ankle stiffness that wont go away, it was worse than last week (6 Sept). I was wearing the blue NB shoes. Will monitor this closely.

MR25 30km Progressive Run

2009-09-06T04:17:00.000-07:00

The 38 registered runners braved the downpour, we set off the run at 7.04am; it was difficult to see through my fogged glasses, especially at 7am in the northern route of the MacRitchie Reservior with dense overgrowth, so I ran the first 4km with glasses in my hand. With puddles of water everywhere, it was straining as I had to side step onto firmer ground, away from water to avoid possible ankle sprain. That was most distracting and tiring. At the same time, I felt stiffness on my right ankle.

I exited the difficult northern route in 19 mins (4km). Then ran on Island Club Road, on to Old Upper Thomson Road (OUTR) as usual – nothing special except for the rain and the puddle on the road, which constantly got into the sole (downside to AdiZero’s airy sole). By the time we reached the gates for Upper Pierce Reservoir, it was 8.4km from start (46mins).

At the Aircon Ally U-turn (11.5km) at the pumping station gates, the right ankle tightness was still there. At the UTR junction with Yio Chu Kang Road (15.4km), we took left turn towards North, the ankle stiffness vanished! I started to run with joy. This is a long straight stretch, as we passed three bus stops. Soon at the 17.2km mark, it was a sharp left turn back to OUTR. All the way South, then turn right into Island Club Road and after the Golf club house (23.8km), made a left turn to the pumping/ranger stations. That was when the difficult trail conditions started again.

Due to the poor visibility posed by the fogged glasses, I tripped 20m from the last water point (27.5km). Neck hurt, abrased palms and left knee, I picked myself up and covered the last 2.5km at 5:30/km pace.

Overall I averaged at 5:42 pace, finsihing in 2:54:39. First 10km split at 5:36, 2nd 10km at 5:41 pace and 3rd at 5:48 pace. Not fast enough but the best I could do in this wet condition. I felt happy that everyone broke the Singapore swimming record – 30 km in record time! It was wet all the way, and heat was the least trouble we had.

Next progressive run in 2 months' time - 35km run!

Garmin Forerunner 405CX Calories Computation

2009-09-02T02:13:00.000-07:00

405CX calculates calories based on heart rate change, as expected, this is much closer to figures provided by Polar HRM (F11 in my case). For the record these are the comparisons.

Finally Garmin Forerunner 405CX

2009-08-30T02:39:00.000-07:00

Took my 405CX for the first run yesterday, completed the 25km run without any technical glitch on the watch.

Overall the unit performed as expected, as I had updated myself with the various online reviews before deciding on the purchase. Unlike previous Garmin heart rate monitors (HRM), 405CX computes calorie burned based on user’s heart rate changes. This is more accurate than basing (calorie burned) on velocity and distance. Heart rate changes reflect velocity, distance as well as elevation changes. Compared to the 5th July 25km Progressive run, this time the calories burnt is much lower (ie more accurate) at 1,195 kcal, Vs the 1,794 kcal as measured by Forerunner 305 on 5th July. Both runs were on the same course (about 75% overlap). See attached metrics summary on both the runs.

I am neutral regarding the bezel. Knowing that it didn’t work when wet, I had programmed auto-roll to show the 3 data screens (9 fields in total).

What has significantly improved? GPS signal and heart rate pick up are much faster, also the 405CX doesn’t complain about loss of GPS signal. In terms of interface to the PC, I had a seamless transition, basically I indicated an additional device on Garmin Training Centre (GTC) and Sport Tracks and it was a breeze! I had not been able to get the virtual partner (VP) to work in 305, but on 405CX, it was easy to get VP going.

The only annoyance is the stiff watch band. As the GPS antenna is built into the watch strap, both top portions of the watch strap are rigid, thus the watch band doesn’t fit as well. For this reason the watch then slips and faces away. While the only colour available is in deep blue (strap), I am fine with the colour.

I pray that the 405CX is truly water resistant (IPX7 standard), and avoid the fate of my 305.

Death of Garmin Forerunner 305

2009-08-22T22:53:00.000-07:00

This morning I couldn't start up my Garmin at MacRitchie, on careful look I saw a layer of water inside the LCD. Oops. 3 weeks short of two years. No more warranty. Bought in Sep 2007 on Amazon.com, this unit broke down in Feb 2008. It was sent to Taiwan - I only had to pay for return postage only - no other charges applied. I suspect it was due to the faulty memory of lithium battery.

Anyway time to fork out S$250 (for a 305) or $450 (for a 405).

Will pick up a new unit in the coming week.

Army Half Marathon Results

2009-08-18T21:56:00.000-07:00

In this Singapore Bay Run/AHM, for the first time, a disposable timing chip is used in a major running event in Singapore (at least 15,000 finishers). I am most grateful for the convenience it provided runners. Also results are available online by Wed noon, about 3 days after the event. More informative is made available through the runpix system (vs pdf file last year). All in all, a significant improvement over last year. Thank you

The 18th Army Half Marathon (2009)

2009-08-16T07:15:00.000-07:00

It was a 3.30am rise for me, my 3rd half marathon. I only got to sleep at 11pm the night before, as I had a nap on Saturday afternoon (a mistake). Perhaps it was disruption in sleep pattern, or perhaps it was the slight cough I am nursing. I felt lethargic throughout the run today. I felt lack of bounce right from the beginning.

Managed to get into the New Parliament car park at 4.42am, it was a short walk to the Esplanade Bridge. Saw the "Left Luggage" stands, which was set up away from the finishing point. Overall the Padang set up and crowd flow management were much better this year. The earlier start time of 5.30am (an hour earlier than 2008) is better. The route is also an improvement, Vs running over the muddy trail towards Marina Barrage last year.

The race started at 5.25am, without much warning. I prefer it that way. As usual it began as a huge human jam, but the quick exit to ECP (3 lanes for runners!) via Marina Boulevard reduced the congestions. My plan was to maintain a constant pace throughout the run. Looking at the heart rate chart, I succeeded. Max heart rate was 158 bpm in the first half (with average at 147 bpm), while in the second half the max was a beat/min higher (AV at 153 bpm). The 158/159 bpm as max weren’t high, but I found breathing wasn’t easy as normal. This explained why I found it hard to push throughout the race. I found I could not step up pace even though there was no breathing difficulties. It didn’t help even though I reduced my stride length.

However I didn’t find this out initially as I was keeping pace to 5min/km. As I approach the Shearer’s Bridge at 2.3km from start, heart rate was 148bpm. I maintained pace given there was still quite congested on the bridge. At the top of bridge, elevation increased by +41m, heart rate dropped 6 bpm, from the peak of 157 bpm half way up the bridge. Rest of the route was pretty flat. Traffic got congested as we entered East Coast Park pavement at 6 km. At 8.5km mark, we entered a 160m stretch of complete darkness. After the U-turn point at 9.3km, we came back to the dark stretch at 9.7km. At 12.6km mark we exited East Coast Park, after 700m on Fort Road, 1.2km on Mounbatten Road, it was 1.8 km on Nicoll Highway. That wasn’t as bad as I was worried that runners will feel “trapped” in a winding route. As we exit Nicoll Hwy (at 16.2km), and made the second U-turn, which was at Crawford Street (17th KM), it was mostly straight run all the way home. The 21-km and the 10-km routes shared the same second U-turn, fortunately by the time we came to the spot, it was still too early for the 10-km crowd to make their appearance. However I still found it hard to up the pace.

I crossed the finish line at 1h51m29s. Though this was a personal best time, and I have no injuries or strained muscles, I was aiming higher. The message I took away: up the mileage, maintain race pace on long runs during training. For the record, after the race, with two breakfasts and numerous drinks, I stood at 66.5kg.

Race management for handling the 70,000 participants was well done, from simplifying race pack collection, notices on road closure, route management, to post race crowd management – had been professionally managed. Great to see the 21-km waiting pen kept cleared of the 10-km runners etc. There was a special "women only" start time. It was good to see all kinds of entertainment (including two belly dancers). Runners were disciplined. Weather was cool and fine. It was an inspiration to see runners crossing the line. Most encouraged to see a fair number of 60-years-old+ finishers.

I trust this was an enjoyable and pleasant experience for all. I will be back next year. Congrats to all who completed their respective events.

Army Half Marathon Bib# 20322

2009-08-10T01:18:00.000-07:00

Just received my race pack, am happy that the organiser has simplified the race pack collection procedure. Also happy to note that the half marathon start time is now 5.30am, an hour earlier than last year. Hopefully runners will experience various race admin improvements on the race day!

This will be my 3rd half marathon. My first marathon was in 2007 (1:54:31) and the second one was a year ago (1:56:09). As a 48-year old newbie, the sub-2 finish in 2007 was a very good time.

My aim this Sunday is to produce a personal best but still able to walk normally on the following Monday.

MacRitchie run with Yang

2009-08-09T22:38:00.000-07:00

Today I had a LSD run with Yang. Unfortunately from the 3rd to 7th km, I experienced stiff left ankle, something I have not experienced since 20 April 2008. This is the second LSD I ran with AdiZERO.

Anyway I just took this as a start of tapering before the Singapore Bay Run on next Sunday.

30km run - In preparation for 6 Sept MR25 Progressive Run

2009-07-26T04:42:00.000-07:00

I had a 30km run at MacRitchie today, to prepare for the 6 Sept progressive run event. It was drizzling when I got into the car at 6.30am, but soon it was pouring for the next 5 kms. By the time I got to the reservoir, it was dry !

The first 20km of my run was towards North on Upper Thompson Road, go under SLE (after 8.5km) and continue towards North, turn left (West) into Mandai Road, go under SLE again, turn around at the toilet next to Upper Seletar Reservoir. This is 10.2km from the start (MacRitchie multi-storey car park). I like this course as North bound is slight uphill, however due to tiredness (not an excuse next time) I took 3 minutes more for the return trip. Total 1h51m for the 20.5km journey. I was the last one (out of the group 10 people) to get back!

After 10 minutes of drinking and banana, I took off for a 10.5km run around MacRitchie. The 10 mins of rest was a mistake, as it was hard to start the climb along the first 3km of trail. Surprisingly it was easier for the next 4 kms. Still it took a long 1h15m to cover the reservoir (10.5km).

I still have a lot of work (especially mental prep) to do. For the 30.9km, I took 3h6m. Good thing that there was no pains or cramps. At home I iced the ankles, knees and quads. Hopefully it will speed up recovery. Will know tomorrow.

View Larger Map

25km Group Run

2009-07-05T18:58:00.000-07:00

I had the 25km run today. The weather was nice (cloudy), and there were about 40 runners. While the time showed I improved about 12 minutes from a year ago, it was in large part due to the less hilly course yesterday

The timing wasnt impressive, all I wanted was to have slight improvement from year to year:

2008 Run: 26.8km 2h57m Total ascent 1,357m (adjusted time for 25km should be 2h43m).
2009 Run: 24.9km 2h31m Total ascent 1,043m

The 2008 route is more hilly, I wish the golf club didnt close the short access (to reach the track between Upper and Lower Pierce) so that runners could use the same 2008 route. Anyway it was a great workout today. I will be back to McRitchie every Sunday, I believe running on the uneven surface will strengthen my ankles and knees.

Sundown Finishers Race Analysis

2009-06-23T17:21:00.000-07:00

The Sundown organiser has just published the Runpix database. Interesting info. There were 4,204 marathon finishers, of which 3,504 are male. There are about 8% finishers ahead of me. For the 144 male finishers in 45-49 category, 13% of the finishers are ahead of me. What a competitive lot in the 45-49 category! More work required!

This placing is consistent with the Dec08 SCSM results. My placing is 17% percentile among the 10,230 finishers (18% among 8,643 male) and 29% among 505 M45-49 finishers.

Sundown Marathon 30May09

2009-05-30T22:13:00.000-07:00

I approached my 5th marathon with a vastly different objective. Focus was on completing it under 5 hours with no injury. From the experience last year, I knew it was going to be a challenge as my body don’t like night running.

Anyway this marathon route is unique. Route covers the eastern part of Singapore, with half the route straight (along the coast), and the second half winding through residential areas.

Hot Start
I managed to taper 7 days before marathon day. On race day, had a normal Saturday. After lunch and grocery shopping at 3pm, I took some rest. At 11pm, we left for the race venue. It was smooth driving until the traffic jam at Changi Village Road. Waited about 10mins to cross the narrow bridge to get to the baggage deposit tent. There wasn’t much time left after baggage deposit, a toilet visit, and getting to the start line.

At the start line, runners were sweating profusely as humidity was 94%, temperature at 29 degree Celsius (84 degree Fahrenheit). Felt like 39 degrees C. The first 10km route ran along the Changi airport runways, runners could feel the roar of planes taking off.

My focus was to run an even pace throughout the race. I was very very impressed that only one or two groups were running side-by-side, and no runner spoke (except two angmoh ran side by side and spoke all the way). I pulled away from them, and quickly returned to an even pace.

10-21km
The next 10km is along East Coast Park. Where else could you see families out camping by the water, kids up at 2am fishing, BBQ, youths singing. It was easy running, however my tummy was bloated. This discomfort lasted the whole way! I was surprised that there was no timing mat at the 19k U-turn point (next to the golf driving range). Glad to see runners were discipline and not taking short cuts.

21-30km
Half way point (21k) was just before the overhead bridge across ECP. The next 10km (from ECP to end of Tampines Ave 10) presented runners with park connectors, dash across heartland roads (impatient drivers at 2am – can’t they off their car engine and wait for 10 mins under moonlight ?), ran past schools, church, backgates, temple, mosques, MRT station, walk path in between HDB blocks, (quiet) funeral wake, wedding marquee, swaying bridges, parks, large reservoir, fire station etc. Around 27k, I felt slight discomfort on my right knee, the lateral collateral ligament (LCL). I immediately slowed down, and took walk run from then. I was not prepared to have a long term knee injury, which is very hard to recover from. Anyway this pain could well be due to Iliotibal band syndrome (ITBS) - so time to focus on strengthening various leg muscles, and do some running on trail and different surfaces.

This was a challenging segment, with 3 overhead walk bridges to climb (ECP, PIE and Bedok North Rd) and 1.6k around the western half of the Bedok Reservoir on walk path. Psychologically, this is the hardest 10k. Given the walk run routine, I took 15 mins longer to complete this segment, compared to the first two 10k-segments.

31-42km
Last 10km was less colourful, went along the canal and past Tampines and Pasir Ris HDBs, back along Loyang Avenue and the finishing line. A small challenge was the 300m climb around 38k. No sign of muscle tiredness, but LCL pain persisted, so continued with the walk-run. The last stretch at Netheravon Rd was torturing, as we could hear the music from the finish line, but it was a 1.5k long road to conquer! Worst was to come, as we cheong towards the bridge, we were diverted east to take a 600m detour! What I thought was a 150m dash became a long 600m run.

I crossed the finish line at 4.51am. I took 1h4m for each of the first two 10k segments, and 1h22m for the third and fourth 10k segments each (see split timing chart). A more even pace would be better!

Post Race
After some drinks and banana, baggage collection, leg massage, it was a short wait for bus to the MRT. Breakfast 7.40am at home. Ready to start a normal day! (not forgetting to squat down to wash and brush the singlet, short, towel, socks, shoes).

I was happy to see so many young volunteers, better lighting around HDB pathways, nicer finisher T-shirt. I am most impressed with the UHF RFID tags by ChronoTrack Systems, as the disposable timing device is most convenient for runners and organiser. More importantly, I was glad to be able to walk normally with minimal discomfort after the marathon. My legs still regard me as a friend. I look towards getting back to the tracks soon.

Overall there were 601 ultra marathon participants, and 5,500 marathon entries. Glad to see the growth in participation, and the improved results this year (see table). Hopefully in future organiser could display the race timing on internet within hours after the race.

What is next?
Figure out how to strengthen my LCL, continue with weight training which helped me avoid the muscle cramps in the past. Need to focus on squats, and fat reduction. Certainly my weight has to drop from the current 70kg (154 lbs) mark!

I look forward to the 3rd adidas Sundown Marathon on Saturday night, 29 May 2010!

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3581 - Are you ready for 30 May ?

2009-05-22T03:43:00.001-07:00

I collected my midnight marathon race pack today. A long queue at noon. Glad to see the running crowd. At 69kg, I have put on 4kg during the last 1.5 years. Also half my workout time is devoted to non-running for cross training purpose.

How far does additional weight affect performance ? In Dec2008, I joined a group for a 5km time trial. Among 23 runners, my running time ranked 20. When adjusted for age, my ranking became 19th. When adjusted for age & weight, my ranking changed to 13th. This means I am relatively heavier among the 23 runners.

I am now working on reducing fat in abdomen. This will significantly affect my look, and might affect my running endurance. Have to assess the impact on endurance before I go further.

Ultra Marathon

2008-12-28T17:25:00.000-08:00

MR25 Ultra Marathon

I was out attending an Indian wedding dinner on 27th, and didn’t retire to bed until 11.30pm. Guess it wasn’t a surprise that I only managed to get up at 6.40am on Sunday. By the time I reached the event venue, it was 7.30am, ie 30 minutes after everyone had set off. After getting my bid (#124), I was off - all by myself!

This wasn’t the only mishap! 5 seconds after I turned on my Garmin, it went dead – run out of battery! Wow, quite a set back. It is all due to lack of preparations.

The cloudy weather didn’t last, soon it was hot. As I was starting the run late, I didn’t see anyone until the end of my first lap (about 10.5km). I managed to maintain constant pace, completing the first three laps in 3h10m. However this was a mistake as I should have walked along the uneven path.

By the end of lap#3, I had strained my right knee due to the uneven foot landing. While enjoying the CharSiew rice, I managed to call Yang to alert him that I would be completing lap#5 in about 70-80 minutes. After a power bar, I set off the fourth lap. This took 1h30m, by which time the knee strain was constant.

After 20 mins of food and drinks, Yang accompanied me on my fifth lap (see the GPS data recorded on his Nokia). Due to the constant pain, I had to walk most of the way. This lap took 1h53m.

All the 5 laps took 6h30m. It was rather relaxing as there was no time pressure, and I took multiple, extended breaks. I enjoyed the run, and felt very glad that about 124 runners had signed up with the MR25 ultra marathon event.

I look forward to next year’s event.

2008 Dec 16 Age and Weight Adjusted 5km Time Trial

2008-12-16T22:23:00.000-08:00

Nine days after my marathon, 25 of us took part in a 5km time trial, with the results adjusted for one’s age and weight. It was interesting. This was also JJ's birthday.

At 23.29s, my actual 5k ranking is 20th, ranking is 19th when it is age adjusted. With age and weight adjustment, my ranking improves to 13th.

What does the ranking mean?

1) Aged adjusted ranking is 19th. Age adjusted % is 62.3 – this means my performance at 62th percentile? This is average performance. I am the 6th oldest in the group

2) Weight – I am the 10th heaviest in the group of 25!

3) Age & Weighted adjusted time is 20.11s, making the ranking at 13th - sounds like I am either over-weight (compared to the 24 others), or they are under-weight.

Overall this is an interesting exercise. I managed to maintain quite constant pace for the 12.5 laps, with average pace of 4:39/km (ranges from 4:22/km to 4:58/km). Quickest is lap#2 (1:47) and slowest lap is lap#10 (1:59).

SCSM 2008

2008-12-07T00:40:00.000-08:00

The week before the marathon was bad - saw the doctor on 30 Nov for tummy flu. Didnt start eating until Thurs 4 Dec, 3 days before marathon !

However I started the big day well for my 4th marathon. Managed to get up minutes before the set alarm time of 3am. After having some bread and toilet duties, it was 4.30am. Managed to get parking below the new Parliament building at 4.45am. After spending 30mins at the company marquee, I made my way to the start point.

This year there seem to be only one entry to the start line - way at the back end ! Unlike previous years, there was no countdown at 5.30am. This is better. Started running when there were space in front, by the time I crossed the start line, it was almost 6 mins after gun time.

Made our way (south) on Collyer/Raffles Quay, the wave of human bodies (especially heads) in front stretched as far as the eye could see !! Made a sharp right turn at Maxwell Road (1.6km from start), then north on Robinson Road. By the time we ran past the start line (on the other side of road) there were still runners starting their runs!

It was still quite congested along Raffles BLVD, Republic BLVD/Avenue. After the U-turn at Nicole Highway (6.5km from start), found room to speed up. Saw the 5-hour pacers and started to speed up. Clocked 1h4mins after the Old Airport Road - 10km from start - this is going much slower than normal. Continued to overtake many runners and pacers. Start to be enjoyable.

Entered East Coast Park Service Road (11.3km from start) - this is a a better route than last year as the road is broader. Unfortunately after 12km mark, I started to feel pain on right foot, around where the shoe laces were. I ignored the pain, kept going fast- a mistake. The right knee compensated for the right foot constraint, and I started to feel right knee pain on the outside. Reached the U-turn point just before 21km mark. Covered the 11km (from 10th - 21st km) in 1hr5mins. So this is 2h10m for the half marathon - 15 mins behind target !

The pain were getting worse but I pressed on. Collected and took a few GU energy gels (they were generous this year !). Clocked 31km just before exiting East Coast Park. Took 1h9mins to cover the 10km (from 21st to 31st km) - 10minutes slower than what I wanted, but not bad given the knee and foot pain. If I keep to this pace I can come in at 4h20mins. The weather had been cloudy in the morning but it has started to be hot from here on.

Also from this point on the pain increased, had to slow down for the next 5 km, and even slower for the following 5km. 30km-40km is always a "no-man's land". Runners tend to lose it at this point. I had to significantly slow down after 36km, walk-run for 3 km. After the 39km mark, we came to the F1 grandstand - was hit by swamp of 10km and half marathon runners - the race route merged! It was not possible to run in a straight line!

It was a long 2km run from then, especially the last 1 km with slight slope up the Fullerton Bridge. Immediately after passing Anderson Bridge, was surprised to see Shynn. She yelled and took a photo of me.

Crossed the finish line with chip time of 4h45m. Happy but very determined to do better in the next local marathon (mid 2009).

Overall this is a well organised event. Event start and finish points are 20mins drive away from home. No baggage storage and retrieval hassles, no long travel time, definitely very little hassle in the whole experience. Thank you Standard Chartered Bank ! Apart from heat and humidity towards the end of run, there is no uncomfortable waiting in the cold. This is another plus !

P.S. I attribute the foot pain to shoes. Will train with two or three different shoe types. I was happy that I didnt have any muscle cramp - partly due to the slow pace for this run, the weight training and the weekly long runs.

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Two more Sundays to Marathon Day

2008-11-22T04:48:00.000-08:00

I had not been able to put in long run last Saturday and today, so for both occasion I was only able to do a 16km run. Today's run started at 9.24am, hot !

I will continue with speed runs until 2 Dec, and have easy runs or spin from then to the 7 Dec.

Wish me luck!

NY Marathon Day

2008-11-02T01:53:00.000-07:00

39K runners will take part in today's NY Marathon, with half coming from overseas. Top marathoners all over the world take part in this annual race, which offers the richest prize (> US$600K, with top male & female winners receiving US$130K each, and the runners up getting US$65K). Such is the power of attraction of a prestigeous marathon. I will be following the event online, as the elite women head out at 0910, followed by three waves of about 13,000 runners each. The elite men and first group of "ordinary" runners will set off at 0940, followed by two waves of slower runners 20 and 40 minutes later.

I completed the MR25 35km progressive run today, along with about 50 other runners. The weather was promising (cloudy) but gave way to sun very early. The left ankle stiffness came back and slowed me. It eventually disappeared by 8km. Overall it wasnt a great run for me. I had the same left ankle stiffness yesterday while running the 5km race. It slowed me down a lot.

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Haile's sub-2h04m Marathon !

2008-09-28T06:51:00.000-07:00

What an impressive performance by Haile Gebrselassie (Ethiopian)in today's Berlin Marathon. This is the first sub 2h04m marathon in Marathon history! At 35 years of age, Haile improved on his previous year's timing by 27 seconds! What an inspiration.

Down on earth, I have not been able to put in long runs due to personal commitments. Anyway for my long runs, I tend to slow down when the weather is warm, or when I set off late (after 7.30am). This somehow unsettles me and I cant concentrate. I hope to get back to the long run next Saturday.

MR25 30km Progressive Run

2008-09-07T23:23:00.000-07:00

I joined the MR25 30km progressive run this morning. There were less runners than usual, as there were only some 37 runners at the starting line at 7am. Weather was cloudy, so it was a nice day for a long run.

I started the run towards SICC at too fast a pace, at 5:33/km. Slowed down after the 1st water point, and picked up pace at 6:03/km after the second water point at 9.7km mark by the gate. The 5km run on Rifle Range Road was very challenging, as the grounds at McRitchie has been soggy due to the heavy rain in the last few days. However managed to cover 1st 5km at 6:18/km, but only did 6:53/km on the way back. Lost my way just before Jelutong Tower, and chose to return along Lornie Road, finishing at 3:08:24 (average pace 6:21/km).

This change of running track (from my normal route) is very good for my training, the undulating path is another challenge I welcome, so long as it does not result in physical injury (from pot holes, tree roots).

Need to do more of the long run at a much much faster pace.

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Train Fast to Run Fast

2008-08-31T19:13:00.000-07:00

I am changing my weekend training. Instead of the usual LSD each week, I will make it fortnightly. So for one of the weekend runs, I will half the distance, and try to run at half marathon pace, taking walking break as necessary. So more variable speed and heart rate, but the aim is to sustain the pace as long as possible.

Olympic Marathons

2008-08-25T03:00:00.001-07:00

Caught a bus home after the half marathon, as I came thro the door saw the Beijing men's marathon in progress.

21 year old Samuel Kamau WANSIRU (Kenya #2263) won the marathon in 2:06:32, a new Olympic record. 2nd place winner Jaouad GHARIB (Morocco #2391) came in at 2:07:16, also surpassed the old Olympic record (1994 2:09:21).

Wansiru is a legend. At the age of 18, he broke the half marathon world record on 11Sep, 2005 in the Rotterdam Half Marathon (59:16 minutes). He moved to Japan in 2002, and has been coached by the 1992 Olympic marathon silver medalist Koichi Morishita. He is the first male runner from Kenya to win Gold in this event.

He clocked his personal best of 2:05.24 in April London Marathon (he came in second), only his first year of marathon running. We can expect more record breaking news from him in the next few years.

In all, 76 men completed the marathon, the last in 2:41:08; 22 men DNF/DNS.

In the women's marathon on 17 Aug, Romanian Constantina Diṭă-Tomescu won in 2:26:44 ; At 38 years old, she became the oldest Olympic marathon champion in history. Previously the oldest winner were 37 & 30 (Man & woman). She lives and trains at high altitude, and is married to her coach (Valeriu Tomescu).

In second place was Catherine Ndereba (Kenya) in 2:27:06, closely followed by bronze medalist Zhou Chunxiu (China) in 2:27:07.

World record holder Paula Radcliffe (who was beset by injuries throughout the previous year) finished the marathon in 2:32:38 (23rd place). There were 60 finishers for this event, the last finisher came in at 2:55:39. 13 women DNF/DNS.

Army Half Marathon

2008-08-24T18:50:00.000-07:00

Got up at 4.20am to get ready for the run. it was quite a hurried preparation, before getting out the door at 5.10am. Was at Cannaught Drive at 5.30am. It started drizziling soon after, but stopped after 10 mins.

The race was flagged off at 6.33am (why cant we started off punctually ?). This year I stayed at the back, trying to keep clear of the faster runners. It took 2.5km until Sheares Bridge to clear the crowd. From Fullerton, the sight of thousands of human heads running along Collyer Quay was inspiring and liberating.

I kept to a slow and steady pace along Collyer Quay, turn left at NTUC Ctr to Marina Boulevard, then off to ECP, ran under a second ERP gantry, then up Sheares Bridge. At 5.5km mark, race turn off at Fort Road, then head South to East Coast Park running track. Had no idea how far ahead the U-turn was, mileage signage was sparse. From 7.5km on, our track turned slighly south (5m ?), and then the two tracks (to and from city) were running parallel and stayed one meter apart. Thereafter I started to see lead runners heading towards city. Reached the U-turn point (around 9.5km) in 51mins, as I turned around, I started to see the huge crowd behind me. It was non stop human traffic. Just before the 12km mark, the two tracks separated, the absence of deafening foot steps sound was a stark reminder.

Around 13km mark, just after Fort Road turn off, we headed SW direction towards the gravel trail. Part of the path was soft and muddy, mostly uneven - I am not complaining, at least the army engineers provided a tar-sealed path. The soft surface provided no bounce and thus many runners lost momentum. Around 14.5km the path turned South for 1 km, then into the golf course, before crossing the Marina Barrage at 16km. The barrage was the width of a two-lane road, I said to myself : "must come back when it is open to public". I was surprised to see the huge building at the other end of barrage. Soon we ran on Marina Way, Marina Groove, Marina Mall, Marina Boulevard, Marina Street, under ECP to Central Boulevard, before joining Cross St, Raffles Quay, joined Robinson Road (around Republic Plaza, Church St), Cannaught Drive and then towards St Andrew's Road.

Heard the usual DJ music and saw the crowd lining the path leading to the finishing point. Felt good about finishing without pain, and punched the air as I crossed underneath the clock.

It was a good day for run, as it remained cloudy throughout the morning. By the time I finished (around 8am), the temperature was around 25°C (77° F), Barometer:29.83 in and steady, Humidity:94%, Visibility:4.35 mile. Like all runners striving to improve their timing, I found the run tough, especially over the gravel trail. In all, 25,000 people took part in the half marathon. In total, 70,000 ran in this annual Singapore Bay Run/Army Half Marathon. This is the first competitive run across a barrage in Asia. Unfortunately the Dec SCSM run would NOT take us through the barrage.

At 1hour 56mins, I came in at 1.5 mins behind last year's time - this year I am starting from further back (from starting line). So a lot of crowd to work through. Anyway more hard and smart workout needed if I were to have better performance in Dec marathon ! Bought a fuel cum race number belt in the afternoon, so unconsciously turning serious huh.

It was a successful event. Three cheers to SAFRA, the Army and Singapore Sports Council !

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Finally : Rain while LSD

2008-08-15T23:53:00.000-07:00

Got up at 6am, but spent 20 mins sorting and putting out recycable rubbish for the fortnightly collection. Got out of the door at 7.20am.

It was sunny as usual, I was in the sun by 8.10am. It got warmer until I was at 26km mark, was running in SE direction at Labrador Park when cool breeze started (10.30am). Instantly I was very energised, didn't feel tired.

Soon it was raining. Grounds were wet and heat dissipated. It sure felt good to have rain drops on my body ! That light drizzling lasted for 20 mins. By 11am, the drizzling continued but the sun was out ! The metal roof on bus stops were steaming !

Anyway this is the last LSD before the 24/8 Army Half Marathon. So far I have been injury free, so hopefully it will be a smooth run for me ! I am aiming for a better timing than last year (1h54m). Go V9145 !

What a splendid Olympic Opening Ceremony

2008-08-09T03:49:00.000-07:00

it was a spectacular Olympic opening extravaganza last night, and I stayed up until 1am this morning watching it on cable. Managed to get up at 5.40am, and out of the door at 6.51am.

It was mostly sunny, I was in the sun by 8.05am. Here and there I could see people heading towards the flag raising ceremony. This is a public holidays in Singapore, so I feel more relaxed and the run was more enjoyable.

Today's run took 3h34m, heart beat at 150/128 bpm (Max/Avg), 2,334 calories. Have not been able to upload data to Motion-based, with error message as "too much details". I have Garmin "per second recording" on for this run.

I had 3 energy gels and two bananas for energy. Didnt feel as tired at the end of this run. But still a lot of work to do, in minimising body movement (better core strength will help), and shifting stride to ball of feet.

Next weekend is my last LSD, before the Army Half Marathon on 24 Aug.

Am looking forward towards running on Marina Barrage. In the mean time,
Majulah Singapura ! Happy 43rd birthday to Singapore !

Hot days are back

2008-08-02T06:23:00.000-07:00

Today is too hot for a long slow distance (LSD) run. I started at 7.25am (could have started an hour earlier, but dozed off at 5.20am for a few extra minutes which stretched to 6.30am) and was in the sun 45 mins into the run. Thanks to the camelbak, I had 2 litres of sports drinks for each of the 16km loop ! After the 3h41m run, stretching took 15 mins, and clean up took another 30 mins.

It was Bak Kut Teh for lunch as the boys were away at various locations watching the Olympic water polo teams playing. Ern came back with autographs on his T-shirt. Bak Kut Teh was spicy but I tried to top up the lost calories (2,288 cal).

It is too hot to run under the sun ! Must have an early start next week ! Army Half-Marathon is on the 24 Aug. I am looking forward to it as we get to run on the iconic Sheares Bridge, U-turn at East Coast Carpark C4, run through the Marina Barrage (new embankment across the mouth of Singapore River) etc. The last quarter of the route being new. Flag off is at 6.30am, at least I wont spend more than an hour under the sun !

A pleasant day for run

2008-07-26T03:27:00.000-07:00

I started today's run rather late (7.26am), as usual I left the alarm clock off last night, ie wake up whenever my body has enough sleep. Last Saturday it was 7.06am start, while the week before it was a 6.16am start. Prep time is at least an hour, so today I got up around 6.26am.

This is supposed to be the peak of dry season in Singapore, however it has been raining and cloudy last few weeks. Luckily for the whole morning, the sky was cloudy. So the temperature only climbed to high 20s (Celsius) and I enjoyed the whole run (32km). Max speed was kept low, which is what I wanted.

For the first time I used pedometer during the run. Unfortunately after the run the pedometer got wet, I think it is fried for good. For both laps (16 km each), my foot stride averages 0.93 meter (per step); The 2nd lap took 5 more minutes. Overall this is what I wanted to achieve, ie same pace in both laps. My focus now is on

1) minimise body sway during run, especially reducing bounce, by hitting the ground with mid foot (not heel). From my sole wear pattern, I am wearing the sole out fast. This means I am landing on my heels, basically I am creating a braking force and also spending more time (than required) on the ground.

2) lifting average pace (but avoid spikes), ie increase the average heart beat rate by 5 beats/min (without lifting the max heart beat rate), and reduce the heart beat range (keep as close to average as possible).

So if you ever wonder what I do during the 3.5 hours run ? Plenty to work on !

25km Progressive Run

2008-07-06T01:03:00.000-07:00

I joined the progressive run today. I am glad to see quite a big turn out (about 50 ?). Also good to note the <2 hours achieved by about 40% of the participants.

Personally it wasnt a great run for me. My timing (2h48m50s) was bad. Even accounting for the extra distance as I lost my way (total distance at 26.8km), the timing was worse than what I expected. A year ago, I clocked 2:34:40 over the same trail.

Time for reflection.

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Fun Track Workout

2008-07-01T00:06:00.000-07:00

This evening I joined a group for track workout. The format was extremely interesting. For the workout, everyone finds a partner with each run half the 400m track. After handing "baton" to the partner, the runner has to run across the field (about 70m) to receive the "baton" at the other mid point of the 400m track. While this (run 200m, wait for your partner to run 200m and then you run another 200m) may sound easy, it is not!

The 70m run across the field is not much of a rest. To cover the 200m continuously for 20 times with minimal rest is not easy. So this is an excellent and fun means for speed training. I look forward to having more of such varied workout.

LSD in sun

2008-06-21T08:45:00.000-07:00

I started today's run at 6.18am, I would much prefer to start at least 30mins earlier. The run took 3h31mins, so it was close to 10am by the time I finished the run. If I had started the run an hour earlier, I would only have to put up w the sun until 9am, so about 1.5hrs of sun.

I dont feel strong during today's run. My last long run was at Sundown marathon, the following Saturday (7 Jun) I reduced the LSD to 16km, and I did not run on 14th (spend time with family in Mt Ophir).

Adidas Sundown Marathon 2008

2008-06-01T21:28:00.000-07:00

The first night race in Singapore
Date: 31-5-2008
Time: 11.59pm
Venue: Changi Village, Singapore
Distance: 42.195 km (43.13 km by my Garmin Forerunner 305)
Weather :
Saturday night: Partly Cloudy. 26°C. Humidity: 90%.
Sunday morning: Scattered T-Storms. 26-31°C. Humidity: 80%+.

This is my 3rd marathon, and the first night race for me. Lethargic and nausea would be the key words I use to sum up my experience of this run which started after midnight. The numerous toilet breaks is another characteristics.

I started to take energy bar before 11pm, but my tummy didn’t like any food or drinks at that hour. That was the challenge I had to manage throughout the night. Given the body reaction, I decided to take it easy, so there was no pressure to race, main focus was to hold the tummy down, and enjoy the night and the second half of the track, since I have not come across the 22nd km to 36th km part of the route.

Surprisingly the weather was quite humid – I sweated quite a bit 30-mins before the race.

Overall this route is more suitable for the locals. Certainly the path isn’t wide or “open” compared to the Standard Chartered Marathon route. I positioned myself at the 4:30 – 5:00 time zone, and it took me 4 mins to get past the start point. It was very packed, but since I felt lethargic from the start, I stayed with the pack.

It was a slow jog for the next 10km, till the end of Changi Coast Road. From then on it was a lot of toilet visits for me. I was very surprised (and put off) by the smell of BBQ meat along most part of East Coast Park. Not a healthy lifestyle to be taking BBQ meat at that hour of the night (1am – 2am).

Things start to go downhill around the 22km mark, just after crossing ECP towards the Siglap Park Connectors. There were only 1 drink stop at the park connectors! Also along the 6.2km route, runners had to climb two overhead bridges (over PIE and Bedok North Road), crosses 4 main roads (Marine Parade, East Coast Road, Changi Road, Sims Ave E), a bouncy bridge (near Lengkong Tiga). Around the 34km point we had to cross Tampines Expressway, climbing the pedestrian bridge was quite agonizing!

It was a slow jog to the finish line, with my chip time at 4h55m.

After collecting the finisher’s medal and t-shirt (why the large print on the back? It ruined the good quality fabric), I collected my bag deposit (no waiting!), followed by taking a massage. The organizer had managed bag deposit and free massage very well, partly helped by the fact that there were few finishers at that time of the morning. After made my way to the bus stop, it rained heavily. I pity the rest of the runners!

There should be better signboard and info in newsletters on boarding point to catch the bus to Pasir Ris MRT station.

Overall this is a very good effort by the organizer. There were 310 runners for the 84km ultra-marathon event, and 4,427 runners for the 42km event. Congratulations and hats off to all those who took part in the ultra marathon, it takes great courage to even step on to the start line. My greatest respect goes to the 58-year old Yap Swee Liong (Bib#23), who completed the gruesome 84km run in 11hr10m31s. Hope everyone learns something from the race. A friend said this to me: for a 84km run, the typical winning time is 6h00m or less. However the winner is Fabian William at 7h37m16s (Adidas expected 6h30m). For a 42km run, the typical winning time is 2h15m or less. The winner is Benjamin Meto at 2h40m21s. What does this say about the course, given that heat plays no role in the events.

My salute to the volunteers, who served drinks, cheer us on, stayed in the rain for hours. They are truly the unsung heroes.

I am impressed by the singlet provided by the organizer. However after the race I provided following feedback to the organizer:

a) Have mileage sign board at every km (these are cheap items to deploy). (Many runners were often surprised by the distance they have yet to cover, especially in the last third of the route! Also it would help runners a lot if there were info - verbal or signboard - that indicates how far ahead the next drink stop is).

b) Work with town council to have the path lights on - this is particularly for areas north of PIE

c) Repeated request to traffic police to close half of Changi Coast Road (you probably were rejected for this). Get feedback from participants and show them to traffic police and town councils. Runners were packed at first few KMs of the race as we were directed to run on the narrow footpath.

Overall this run is a great learning experience for me. One needs to ensure plenty of rest in the day leading to the night race. It reminds me of the utmost importance of adjusting body clock to peak at the race hour. For race at another time zone, I need to arrive at the location at least a day before race day!

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Last LSD before 31/5 Midnight Marathon

2008-05-24T18:58:00.000-07:00

I started the run at 7:03am (late), didnt feel strong. This is a typical feeling whenever I start the long run later in the morning. Also since it is 7 days away from the Sundown Marathon, I took it easy.

For the day I came in much slower then previous two weekends (see picture). However it is important to stay injury free. (Max Speed isnt accurate as parts of my route was under trees in Labrador Park or under elevated highway).

I collected my race pack after the LSD, Millenia Walk was rather quiet. May be the run will not be as crowded, making it more enjoyable. During the week I will work out the logistics for getting to the next Saturday night's race venue.

There will be no running from now until the marathon. If anythng it will be some yoga, very easy running or doing some running form drills. From Thurs on I will carbo load. So it is a week of (guilt free) eating and no workout !!

Left ankle pain

2008-04-20T02:40:00.000-07:00

I completed the first 16km run in New Balance 1062 shoes in 1h44m, ie my normal pace (6.29/km), without problem. After a change of socks and shoes (Saucony 2947-1), I resumed the run in steady pace. However I soon sensed slight pain at left ankle (see picture - blue line) at 18th km.

While the second pair of shoes has high mileage, I dont think it is the cause for the slight pain. Probably it is the unconscious left foot movement (to avoid the previous right ankle stiffness) which caused the pain. I completed the second 16 km run in steady pace, as I was worried that a faster pace would cause long term injuries.

The 32km run took 3h32m. Not much improvement in pace. I will be doing more track work in the coming weeks.

Endurance Runs

2008-04-05T02:16:00.000-07:00

I have been taking 3h30m to complete the weekend 32km runs. This is too long and there wasnt any improvement in the last 4 runs :

Apr 5th : 3h36m - started run at 7:08am
Mar 29th : 3h27m - started run at 7:56am
Mar 23rd : run stopped at 10km due to ankle pain
Mar 15th : 3h11m (ended run at 29km) - started run at 7:48am
Mar 9th : 3h27m - started run at 7:27am

Most runs finished around 11am. Hot !

I will make a few changes in my endurance run to see what changes before and during the run could reduce the time it takes to complete the run.

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slow endurance run in rain (32km)

2008-03-01T20:24:00.000-08:00

had a late start at 8.45am, but wasnt hot as it was raining during the whole 3h24m. I maintained slow constant pace, hence no ankle pain. Had a change of shoes and socks after lap 1 (1h39m), second lap was 1h45m.

Was twice at Labrador Park, saw many military personnel (look like NS boys) out looking for Jemaah Islamiah (JI) leader Mas Selamat. He escaped at 4.05pm on Wed 27/2.

Other metrics for this run: average heart rate 132bpm, 2,328cal, avg speed 9.4 km/h, avg pace 6.21 /km

Some metrics related to the Spin II class I had during lunch yesterday (I seldom wear heart rate monitor during spinning): 52mins, 430 cal, 30% energy source from fat, 149 bpm (max), 134 bpm (avg).

Endurance Run (32km) slight ankle stiffness

2008-02-24T00:56:00.000-08:00

Yesterday I received my Garmin forerunner 305 from Garmin at Taipei, I SingPosted it on 16 Feb. There was no explanation as to what was wrong, nor was there any invoice. However I was able to power it up and proceed to set up user profile.

I started today's run at 6.30am, had ankle stiffness between 3km - 6km, so had to maintain slow pace. Whole trip took 3h29min, still very slow.

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Endurance Run (32km) with no pain !

2008-02-17T04:28:00.000-08:00

today I had a slow run (3h40min), out the door at 7.34am, wearing NB 2E MR1061OG. I managed to complete the run without any ankle pain. During the initial 10km, I maintained a very slow pace. Workout during the week :

17-Feb-2008 this run
16-Feb-2008 Rest day
15-Feb-2008 Yoga, Spin II
13-Feb-2008 Spin II
12-Feb-2008 Graveyard speed run (5 x 5min) - no ankle pain
12-Feb-2008 Spin II
11-Feb-2008 Hill Run - Kent Ridge 3.5km (no ankle pain)

This is the first run I had without the Garmin Forerunner 305, having sent it away to Garmin office in Taipei on 16 Feb. The device had failed to power on since late 12 Feb, but it could power on when sitting on the mini-USB port.

Endurance Run (21km)

2008-02-09T04:10:00.000-08:00

Today's 21km run took 2h18m, had right ankle pain during 2km-5km stretch. It was a late start (8am), from Mt Faber to Bukit Merah, Queensway, Normanton Highway, Alexandra Road, Labrador Park, Telok Blangah Road and back to Mt Faber Rd (16km), followed by a 5km hill run. The 2km-5km was at the relatively flat stretch, I was using Saucony 2947-1 shoe. I had no workout since the attempt to run on 6th Feb.

Right Ankle Trouble Again

2008-02-06T19:43:00.000-08:00

I had to abort my hill run today as my right knee stiffened at the start of the run. To further understand if the problem is caused by repetitive stress, I list here the workouts for the previous 7 days :

29 Jan - 3.5 km Hill Run
30 Jan - 3.5 km Hill Run
31 Jan - 3.5 km Hill Run
01 Feb - 3.5 km Hill Run
02 Feb - Rest Day
03 Feb - 21 km Endurance Run
04 Feb - Rest Day
05 Feb - SPIN II (1 hr)
06 Feb - Aborted Hill Run
06 Feb - SPIN II (1 hr)

It was unusual that I had 4 hill runs from 29th Jan onwards - anyway I will vary my workout from day to day.

21 km Training Run with Right Ankle Stiffness

2008-02-03T08:18:00.000-08:00

I managed to get out of the door at 10.30am, luckily it was a cloudy day. However I had to run the 2nd - 7th km with an (right) ankle stiffness, which means that my usual ankle L-shape being stiff, and cant open/stretch the "L" (see diagram).

The problem affected me on and off in the last two years, am unsure if it is footware related. I had a rest day yesterday and last time this affected me was a month ago. Previously I switched to this pair of shoes due to this ankle tightness. Today I get this problem when I switch back to this newer pair of shoes.

Will have to monitor this problem closely. I will also have a variety of exercises and training run so that specific muscles arent stressed repeately for a number of days.

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Slow slow long run (25km)

2008-01-26T19:14:00.000-08:00

I wasnt able to get up early. By the time I had cleaned up, changed and out the door with the dog, it was 6.57am. Had workout daily in the past week, so ran out of energy towards the end of my run, it was hot and I was thoroughly drained of energy. Must bring along energy gel next time. Also should start early.

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McRitchie-Seletar Reservoir Park (20 km)

2008-01-13T07:29:00.000-08:00

this morning (6.30am) joined some friends for a 20 km run. I prefer starting at 6.30am as the return trip is not so hot.

This is the first time I am taking the route, so I did spend time admiring the scenary. We set of at 6.30am sharp from McRitchie Reservoir car park, run along the northern end of the reservoir, go behind Westlake Ave terrace houses, then go north along Upper Thomson Road. Around AMK Av 1 (3.6 km from start), we went into the Old Upper Thomson Rd, then back to Upper Thomson Rd again, go under Seletar EXPY (8.3 km mark), left turn into Mandai Rd, go under Seletar Expy again (9.8 km mark), go into Mandai Rd Track 7 and turn back at the toilet (10 km mark). Time taken so far: 55 mins.

The route back was more uncertain for me, indeed the GPS picture shows that at many sections I took a different but parallel path back to McRitchie. Stopped to buy a drink at petrol station opposite Jalan Batai (near AMK Av1), was surprised to see at least 3 petrol stations side-by-side. Return route was a touch longer, took 62 mins.

I enjoyed the run and the scenary. Hope to explore more new running routes in the next few months.

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MR25 Ultra Marathon

2007-12-30T05:57:00.000-08:00

Today MR25 hosted a once-a-year ultra marathon (50 KMs), to be completed within 12 hours. To do this, one has to run 5 laps around McRitchie reservoir.

>100 people registered for the event, which started at 7am. Almost all participants maintained marathon pace, which made it easier for everyone as the trail path is narrow, making passing difficult. Also runners could get ankle or knee injury, or slip, due to the uneven surfaces. In fact someone did sprain her ankle.

By the time I started the second lap, it was starting to be hot. I completed 3 laps (30 KMs) and rushed home, expecting to go out for lunch. Unfortunately the family meal-out was changed to dinner.

Before lunch a freak accident resulted in my toe nail being lifted. So I wont be able run for at least for two days. So have to forget about the rest of the ultra marathon.

I pray hard that the toe will heal asap.

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Singapore Standard Chartered Marathon (SCM) Photos

2007-12-05T00:47:00.000-08:00

Marathon photos taken within 1 km of the finishing line, it was hot and very tiring. I was very relieved to make it to the finish.

I like the IBM singlet, very unique and cool design. A bit low cut, so aint suitable for female.

Singapore SCM Results

2007-12-04T15:53:00.000-08:00

The SCM organiser has published the marathon finish time for participants here. I am pleasantly surprised that it only takes a day now to get the results online. What an improvement!

My gun time is 4h:29m:39s, at 1,489th position (14th percentile) out of the 9,704 marathon finishers. This is 13 minutes ahead of the busiest finisher time of 4h:42m:58s (represented by runner with bib#2591), while the average finisher time is 5h:42m:53s.

The reports are very informative, and the interactive features very useful. I hope by next year it will provide the split timing (at least 1st half vs 2nd half).

Lots of the event photos available on the adidas singapore website, but the official photo site (which allows searching by bib# or participant name) aint ready yet.

The organisation for the event is gettng better! Keep it up!

2007 Dec 2 Standard Chartered Marathon (SCM) Post Race Report

2007-12-03T00:05:00.000-08:00

This is my second marathon. Got up before 3am, had my breakfast and clean shaven by 3.30am. Went to the gym for a 15-min cycling. On Saturday night I got to bed at 9pm, dozed off and woke up often.

Arrived at race venue by 5am, saw plenty of port-a-loo – what an improvement! As in last year, plenty of sign posts and personnel guiding the runners. 10,000 locals and 2,500 foreigners signed up the full marathon event! The morning breeze was cooling however it turned out to be a hot day. To avoid all the baggage storage and retrieval delays, I always get to the race with only a disposable water bottle.

Race started promptly at 5.30am. I held back during the first 10km, felt mild ankle stiffness from 3km to 10 km. It disappeared thereafter! Everything went well until 24th km mark. Calf muscle had slight twitch but not often. The slight twitching got more regular at 29th km. From then on I had to take walking breaks to avoid possible calf muscle cramp. This slowed me down by 1.5 mins/km, for the next 13 km, adding 20 mins more to my time. The Garmin Forerunner 305 provided good data points for analysis. 1st half took 1:53, with heart rate averaging 144 bpm. Second half took 2:36, with heart rate averaging 135 bpm. See table on right for the split by quarter (10.5 km). Didn’t feel any strain on heart, constraint was in my legs. I crossed the finish line at 4:29:36.

Lessons learnt: from January on I need to do a 30 – 35 km run weekly, with particular focus on second half! I will be back! I am happy to improve 30 mins from a year ago. No matter how much training one puts in, 42k is along way and a lot of pounding on the foot & knee joints. One will always wish for a better finishing time!

Overall the event is very well organised, with at least 25 water points serving cold water and 100+ drink (every other water stops). Also it was very thoughtful for race organizers to place 2 port-a-loo at most of the water points. An area for improvement is to have addition to the current one power gel station.

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D -4

2007-11-27T05:40:00.001-08:00

It is 4 more days to the Singapore Marathon (2 Dec).

Marathon race will start at 5.30am, there is not much one can do now, except to carbo-load, and have plenty of rest, prepare mentally, review race route and rehearse race strategy repeatedly.

This is the bib I will be wearing. My blood type is "A+".

My training partner

2007-11-26T23:55:00.000-08:00

This is the dog that runs with me, especially at 5am, when the temperature is cool enough for her. We both will huff and puff up the hill.

She is a good dog, always ready to go. Always with me, much like my heart rate monitor.

McRitchie 35K Run

2007-11-04T11:38:00.000-08:00

Joined the MR25 Progressive Run today, from McRitchie to Upper Thompson Rd and then Rifle Range Road. Course is challenging. I was beset with ankle stiffness for the first 5k, but everything was OK thereafter.

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