New timing for 21K Run

For many runs I am trying to push for a newer PB for 21K. I got what I aim for in Sept 10 2016 during the JB 21K run. Granted the run is not well organized but based on the GPS on my sunnto watch, I clocked 2hrs and 27 secs for 21K which make it the fastest to date for my 21K runs.

The weather did play a good part in allowing me to run fast but my pace was around on average 5.37min/km so it will be the timing to follow to achieve the same timing if not better.

Until I go to below 2hrs, there is no reason for me to 'show off' on FB since many runners have went under 2hrs or around 2hrs around me. Still a good present n a good start for 21K running timing

Daily Life: Camel Muar 2016 24K Run

Did not realize its been nearly 6 mths from my last blog entry. Just finish the pacer duty for the June 5 2016 24K 2.30 timing. I was supposed to run the 3 hr pacing but last minute change with Jian Hong. It maybe a blessing as I am running at a 5.30min/km pace during my daily runs though short.

A 2.30hr pacing will put me at 6-6.15min/km pace which is comfortable for my current physical state. Though we did not complete the run at 2.30mark, it is more to do with the signage provided than in our ability to complete within the given timing. Now is to focus on getting stronger on my core and then see if can run non-stop 6min/km pace for 42K in order to enter into sub 4.30 timing.

My results for 24K is good n I am happy about it.

SCMHK 2015

This year was the first time I tried running a cold weather marathon in sandals. I tried it for the skyhawk 21K run so no much issues.

By wearing socks and changing my sandals to those cheap one (a pair for S$30), its the cheapest racing equipment I have.

The route also changed with the ending along causeway bay, Hennessy road before ending at Victoria park. The slight change in route allows more runners to be on the road and allow us to run faster but the problem still remains where we turn into Victoria park from Hennessy road, there is a MTR exit and elderly folks don't brother and cross. I heard some runners run into them and cause injury.

Since I was alone, I was running more slowly this time and did not break my PB of 4.33. Its ok given i am running in new equipment so next year got chance to move up to break PB. My timing for SCMHK 2015 is 5hrs16mins

Daily Life: SCMS 2012

The SCMS 2012 will be the last marathon for me for year 2012. Being the last marathon, I prepared as usual using previous setup. A meal of 2 bananas, yoghurt and subway for dinner and the same setup for breakfast on the day of the run. I also tried to sleep earlier than usual (8.30 to 9.30). This will allow me to sleep at least 5 hours as i need to wake up before 2.30am on Dec 4.

The MRT are running from 2am so was able to reach the starting point at 4am. This is important as i will able do warm-up before the starting run of 5am. The run route remains the same but I was not in the best of health to be running. i had a run of sore throat 2 days before as my air-con was not working. The mosquito was bitting me so I was not sleeping well. But i still continue to run all the way until i reach the east coast park where my cough got worse so i have to take slower steps.

I continue until I went out of East Coast park which is the 29KM mark. Its around 8.45am. With a band of 5 hours mark on my hand, i reckon i will be able to run without 2 hours to the end point which i tried to do so. It looks to be a good idea as many runners are already walking due to the morning heat. The heartbreak bridge remains to challenge me as its the end and as before, i conquered it with many runners walking.Towards the end i was running towards the end point as its getting hot and the only way out is to complete the race.

At the end, i crossed the mark at 5.31 but on the facebook tracking, it shows 5:25. If its 5:25, it will be my Personal Best as i never before for my 10years of running reach below 5:30. In any case, its a good run and I will continue to challenge it next year on.

Daily Life: Results of the Race against cancer 2012 run

The results for the Sunday race against cancer 2012 run is out. I did better than I expected, 376 out of 842.

I am surprised only got 800 odd 15k runners. I thought there will be more.

Daily Life: Changing to Chi Running

Recently my company got a trainer on chi running to teach those interested to take up chi running. The total participants is about 12, not a lot of given that the lesson is conducted after work near the park connector. Most people will love to get out of office after office hours.

In any case, Chi running focus on the running form & breathing. There is little difference between Chi walking or running except for the speed taken. Chi walking is within 120 metronome while running is within 170 to 175 depending on the runner's height. I must admit it takes a while to get use to this form of running and to take things further, i change to run in barefoot. I started running only with my running socks but as there is lots of small foreign objects on the park connector path, my socks gets dirty after that plus i had a hard time to avoid them as there is no protection. The good thing out of it is my running stride gets smaller and i can feel my running as my feet impact on the ground.

I since bought a pair of aqua socks from Army market for S$23 after some reviews and runners running with them on the Runner's world forum. Yes, its more for people taking water sports and does no have any form of protection. But the whole idea is to have some small form of protection of the elements when running on the road and it does have the thin rubber difference. It still takes time to get use to it as I have to avoid landing on the heel. As i can feel my feet impact, i can adjust my running stride and form as i progress. Now I impact on the whole feet and i running small stride. My knee no longer feels the pain after a run and my legs no longer has any muscle ache. ( that is provided that i run correctly, it not the muscle ache will still be there)

I have been practicing Chi running for the past 3 weeks and move from 2K to 9K on runs once every 2 days. The results are good & encouraging for now. I will have to move up the distance to 20K to better prepare for my upcoming KL 42K marathon.

Daily Life: Results from my 21k Run350 Run

Just 3 week ago I went for the Run350 21k run. After the long hard run I throw away my BIB tag as it is wet and I thought no need anymore. How wrong I am.

3 days after the event, the results are posted on the Run350 website and I went in to take a look at my results. It prompt for my BIB number which I did not remember. There is no option to key in either NRIC or passport no so I am struck. Only this week did i remember that my colleague went to call up Run350 earlier before the race and asked for the number. Before I called, I went to the website to confirm there is no other way to get the BIB no. The hotline was re-activated and I made the call to get the BIB no. The customer service was kind enough to look up the database and let me know my BIB no within 10 mins.

I was surprised by the results. For 21k, I took 2hours 48mins. That is the standard timing I had for my 21K runs. The results are within my expectations as I run to keep fit not to kill myself. Given that my left knee cap gave me issues early in the race and I was able to run complete without any further issues for the remaining is a blessing.

I will have to train harder for the upcoming KL 42k marathon though. It will be the first full marathon for the year and it will determine if I take part in the Penang or Chiang Mai full marathons.

Daily Life: Run350 On April 17 2011

Today was the start of the series of marathons and runs for this year. Run350 was originally to promote global warming and to sell the idea of using less personal transport like cars to public transport like MRT & buses. Today's event was organized by NTUC income, a GIC (government linked company) dealing with insurance, both motor,life and medical. It provides affordable insurance to the general public and is reasonable claim system.

The 10k run start around 7.30am from the empty plot of land next to NTUC income (Microsoft is also a tenant in the same building). What you see above is the picture taken of the MBS and its surroundings around 6.40am with the morning light just around the corner. The run then proceeded to the sky bridge linking MBS and the marina stadium (where the last few National day parade were held) I never thought the sky bridge can take the weight of so many runners running but it can with a bouncing feeling. Then we were off to the F1 race track and to marina park and then back. The run was completed around 8.40am for me.

I did not know there is a Standard Chartered building next to the NTUC income. It was a good race and I am eager to continue to train for the upcoming PassionRun (also 10k)

Daily Life: Run at Mount Faber

I have always wanted to run up Mount Faber as it is a good training for marathon. so today I was on leave and went to run up Mount Faber with my friend. We started off late in the morning around 11am and boy was we in for a ride. The run was more steep than imagine and all I can do is take small steps to run up.

It was more tiring than running on flat roads and by the time we reach the top, being a daily runner, I was in a better shape than my friend who was already thinking of walking back home (he live opp Mount Faber). Our plan was to run from Mount Faber to Alexandra techpark then run back through HP, CMPB. But as the weather today was really hot plus my friend was already given up, I decided to continue the run to the Henderson Wave (its a 15 storey linkage between Mount Faber to Telok Blangh). Then I waited for my friend at the stopover rest point at end of Henderson Wave.

This is the second time I run at Mount Faber. The first time was we walked up the steps so it was less tiring. I feel the run is a good to train up for the Dec Marathon where there is a area where it is up/down the Nicolle highway. It was not different from running from my home to my office where I will cross 2 steep roads (one at serangoon MRT and the other at Lorong Chuan)

Daily Life: Standard Chartered Marathon 2009

It's been 3 years since i last took part in the standard chartered marathon. It requires constant training and discipline to wake up very early 3.30am on the day of race, spend cab money to go there and then run like hell, bearing pain all the way until the race ends and later in the first week.

But today, I took part once again in the race as my colleague was not able to attend so ask me if i wish to take part. I started training early but in-regular and i pay the price later in the day. My brother was kind enough to give me a ride to city hall in the morning. (I paid a token of S$10 for the fuel)

The race started at 5.30am and with 50,000 runners this year round, all i see is people and more people at the start line. The first 10k was running as usual. With 50,000 running feet, it generate enough momentum to carry me through. Halfway between 13K and 16K mark, I run into my NS CSM. I did not know he got run and we talked a little before each moving on. The next 15k was hell, I was getting drenched in sweat and in need of salt but i continue to run at a lower pace. By the 28k mark, my ankle is so painful that i cannot continue for a while so i started walking onwards for the next 8k. By the time I left east coast park, it is already 10am. This time i ran with my iphone so i can keep track of the time and take some photos on the way.

The 11am to 12am sun was killing, Singapore weather is hot and humid. I feel sticky all over and wants to fall out around the 34k mark but since I already clear so much and with many runners moving to the side to warm-up and walkers become more, I grin and started jogging. Ignoring my ankle pain, I continue until the 38k mark and took a breather.

At the F1 circuit with another 4k more, I started to jogged and was glad for the effort. I started moving ahead of the walking pack and move past pacers which i have earlier marked. There were many nice girls running and wanted to move closer to them to chat. But since this is a race and the afternoon sun is getting louder, I decided to move on. By the time I reach the finish line, its 12.18pm.

Its a very fulfilling journey and glad to know that there are many more runners now than before. Even though many walked, their momentum carried me through. My knee and ankle are so painful that walking up and down stairs become a challenge. All during the run, my stomach also gives me a lot of problem, I have to let off gas while running (to the horror of the one running behind me). My ASCIS shoes which has serviced me since 2001 for all my marathons finally give way after the finish point. It has served me well and I will continue to purchase ASCIS shoes or New Balance depending on whether they have for flat foot.