Look back on 2010

Today is 31.12.2010. It's time to look back on 2010. It's been a year of much running for me.

I took part in 8 events this year (record was 9 in 2008). The events in 2010 included 2 overseas events and 2 Half-Marathons and 1 25km distance - which are Marathon and Ultra Marathon distance for people like me.

Standard Chartered Marathon Spore 2010 (21km)
POSB Run for Kids 2010 (4.5km Fun Run)
Army Half Marathon 2010 (21km)
PAssion Run 2010 (25km)
Bidor Half Marathon 2010 (10km)
2XU Compression Run 2010 (12km)
North East Run 2010 (16km)
Standard Chartered HKM 2010 (10km)

Also clocked the most mileage this year compared to previous years which is expected because there is no shortcut for clocking mileage for anything more than 10km:

May-Dec 07 --> 240km

Jan-Dec 08 --> 451km

Jan-Dec 09 --> 463km

Jan-Dec 10 --> 557km

I supposed most people will tell me "Well done" and say I'm improving in terms of distance and participation.

But the year 2010 ended sadly more me. Depressingly is probably more accurate. I fracture my little right toe on my own carelessness. The doctor after seeing the x-ray told me no jumping or running for 3 months and after seeing my reaction repeated it again. Just 3+ weeks before SCMS 21km. How depressingly sad. I was building up mileage and looking forward to a great experience. In the end, I had a great experience with photos for my Universal Studios, Singapore run but walked almost the entire 21km, most terrible was walking up and down the Keppel Road and ECP and under the blazing hot sun with no shade.

Much to be sad and much to be thankful for the year that is coming to an end in 1 1/2 hrs from now.

Surprisingly, whether friends and readers believe it or not, I've yet to start any jogging yet since my fracture. The little toe is still swollen even today after going out for 6 hours just now. My tummy is getting bigger and I've been trying to control the volume of food consumed which in the past I don't bother much. But after my overseas holiday and Christmas holidays, it's getting worrying personally.

My 3 months deadline will end 3rd week of Feb 2011. I target to start my first jog in first week March 2011. I have already signed up for Sundown 2011 21km Half-Marathon at end of May 2011. 3 months is really not wise but then, w/o some crazy streak or motivation, who would make themselves run under the sun, clock the mileage an pay for events + walking under the blazing sun?

Well, wishing everyone a blessed and wonderful 2011. May 2011 be a better year for you in terms of your school/work/family/relationships/finances and goals. God bless you.

Slow Going for Beginning Runners at Runner's World

In anticipation for the future....

Slow Going for Beginning Runners at Runner's World

SCMS 2010 - 21 HM

The first 9km of HM was very nice. I did 2XU Sentosa and so knew that Sentosa was up and down slopes. So, never exerted, just jogged some parts of flat ground. Took photos and videos...
Universal Studios was fantastic. Staff lined up to cheer us on and clapped enthusiatically. I had photo taken with the actors in Waterworld show. I snapped the other characters along the route incl Charlie Chaplin. Quite a number of us were happily posing and taking pics.

After exiting Sentosa Island, the up & down slopes continued. Keppel Road and ECP were a nightware whether to run or jog or even to walk. Up and down and No shade. Just sun on my right face for km after km after km.....
I missed and didn't get any GU Gel
As I was injured, PB was not an issue and I took my sweet time and snapped all the distance markers. The last km distance marker was missing. Just a blue road sign informing "Finish Point 1KM to go".

For 2km when the mass of FM + 10km runners merged from the right with the HM, it was just a slow, slow walk. I was limping faster than some 10km participants who were doing their 5th or 6th km. I suppose there were there for the fun and experience. But it was a major gridlock. I think they should have considered having another 2 lanes opened.


Glad that lasted for only around 2km. After the 10km went to the left, the HM and FM participants started going again.


My heart go out to those who were injured or collapsed the last 1.5km from finish line. 1 boy had his right ankle bandaged, looks like twisted, 1 girl was on the road parrallel to the Kids Dash corrals (<1km from finish) and when I finished, 1 Indian lady was in the middle of the FM & HM finish lane, just <20 steps to the finish arch. So sad if suffer, come so close and cannot get tee &/or medal.

Personally, I'm happy to have completed. From a possible DNS to possible DNF, I finished with photos, videos and the medal.

My Endomondo recorded 22.96km. Endomondo - SCMS 2010 Maybe can blame it on the long walk at the start line plus inaccuracies when we were underground before exiting Resorts World Sentosa. OR maybe we did do extra

Completed in 3:44:30. Average 10 mins 42 secs per km pace for my 21km+ walkathon. Respectable time for probably only 1km of jogging in the first 9 km. The rest was walking in the sun.

Some of the photos I took are on my FB page. A few here:

SCMS 2010 and SD 2011

Well, after some days of horse riding and skiing in Sth Korea, my little toe swelled again......

Anyway, made use of my NTUC credits and signed up for SD 2011 HM. Madness, I won't argue with anyone on that!

Fractured toe

I fractured my little right toe on Thursday, 11 Nov. So very sad.

SCMS 21km on 5 Dec........I think even doctor could see I looked devastated after he told me no running or jumping for 3 months and it will heal by itself, no walking around, like no shopping. After that, i probably looked miserable or devastated  because He started saying things like accidents happen, we never expect these things to happen, etc, etc. He was being nice but I feel so sad inside......... :(

42nd training (49th) run of 2010

It was last night.But I better record it. Getting less disciplined nowadays, I guess.......

http://www.endomondo.com/workouts/4019677

9.47km in 1hr 11mins. Average pace of 7mins 31secs per km. Looks like Jodan is right. My running pace has gone up. Hopefully, that doesn't mean my stamina will go down.

41st training (48th) run of 2010

It was supposed to be my LSD after 2 weeks. Last week was skipped as I did n't feel well.

I woke up from my 1/2hr nap at 4:45pm. It was still bright and sunny and so I applied sunblock! Started out at 5:02pm. Alas, rain came. 18mins after i srated out, i had to take shelter at LRT stop for a few mins. Resumed with a amended route nearer to home. But then rain came again when i wanted to extend to join up to my 7km loop. Felt sad. Got a little sniffle now running in the rain. It was cold when I went into Compass Point to buy something.

5.28km in 39mins 42 secs (7:31/km avg pace). Now, I'm seriously worried abt preparing for the SCMS(!).

Half Marathon Route - SCMS2010

SCMS 2010 - HM Route Map (PDF format)

Half Marathon Route Map

From SCMS website

40th training (47th) run of 2010

Firstly, I must thank God for the rain ystd and today. It cleared the haze. From PSI of 108 last week to 80+ earlier this week to below 50 today. I was sort of mentally prepared to give up my LSD this week. But then, since I only run 1x per week, my endurance will drop again. That's the stress and challenge of signing up for HM instead of 10k or less.

Secondly, the weather at 5:07pm when I started this afternoon was wonderful. Cloudy, cooling and a little moisture in the air but not the humid type.

Thirdly, I was thinking of only doing 5km to 10km max. But then, felt alright after the 10km LRT loop. Then extended. But looking at the Endomondo Workout Map Endomondo Workout link, after I finished my LRT loop, I just rain here and there. No loops. The reason was because when I reversed, I wanted to do the 5km looop. But my hamstrings felt tight even on walking. Some stretching also didn't seem to help. So I decided to cut short the 5km loop. But noticed when I finished the cut short the loop with lots of walking, I realised I could extend a bit more. And then, extend some more. So in the end, completed 15.56km. Which is good because I had my medical including physical ystd and I told the doctor I run on average 10km+ a week, once a week for 90mins~120mins. (He actually suggested I split it to 2 runs a week on 60mins each).

So, completed 15.56km in 1 hour 56mins and 13 secs (Avg pace of 7min 28 secs per km). Looking at the Endomondo lap times, I was doing around 6min 30secs pace for some 1km laps. And other laps were very much slower since I was walking and walking.

So, thankful to God for the opportunity to run, good weather and feeling great. Managed to stretch my distance from the 12.75km last week to 15.56km which is good build up of distance. Hopefully, all goes well.

Endomondo Running Workout: 24 Oct 2010

Endomondo Running Workout: "was out running 15.56 km in 1h:56m:13s using Endomondo."

39th training (46th) run of 2010

Sometimes I feel so lazy updating my running blog. Feeling tired after a run doesn't help either.

I find having enough fluids before and during a run very challenging. It isn't an issue if running up to 8km. But over 8km, w/o fluid replenishment, the body gets dehydrated. Sweating decreases, lips and tongue feels dry, hamstrings start to cramp, etc. During running events, it isn't a problem since most have water stations every 4km or less. Question is, should I buy a water belt (I can't recall the proper name or term for it now). Waste of money if I stop training for events >12km next year......

Today, I started out after 5pm. It was HOT in the afternoon. Details are in the Endomondo link: http://www.endomondo workout 17Oct2010

12.75km in 1hr 32mins 15 secs (average 7min 14 secs/km pace). Considering the amount of walking I did, I must have been doing sub-7min/km pace for quite long stretches esp at the beginning. Not a good way to rebuild the endurance for HM. Got to exert more discipline and not get carried away. Next week: See if can do a slightly longer distance. SCMS will be around in less than 2 months (48 days to go according to SCMS website).

38th training (45th) run of 2010

After 10 days of travelling, lots of walking but no running, the stamina has gone downhill and sort of diminished. Ok, probably not so drastic. Maybe it's just that today was cloudy and overcast but very humid day.

Flew back Spore today and so was on leave. Decided to do some running, at least a little better than no run. Last run was 1/10/2010.

Today, on arrival at Changi, I transferred from T2 to T3 and headed to WOS. Got there and tried the Mizuno Wave Nirvana 6 and the Wave Inspire 5 (latest Inspire 6 no stock). I settled on Nirvana 6 since it has cushion from heel to forefoot. The Inspire 5 was much lighter because cushioning only at heel. I told the girl I wear 11 because she say the store cannot do measurement. Surprisingly the Mizuno shoes seems bigger and I settle for 10 1/2US. She even had to tie the laces a certain way to tighten the top. The Nirvana 6 costs $239 RRP. Used the 30% Mizuno Wave Run voucher + 7% GST rebate and further 7% airport discount. I paid $145.42. Effective discount was $93.58 (39.15%) off the RRP. Better than the members' 20% + 7% + 7%. :)

So how's the shoe? Felt tight since I'm so used to having my shoe a bit loose fitting + wide width which NB has. The feet in the shoe felt warm from 2km onwards after 14mins. This is first trial but if the cooling mesh doesn't work effectively, then the shoe cannot be used for hot weather or long distances. The forefoot and heel felt okay. I was mostly landing midfoot with some heel strike. Both felt ok. But I need to break in the shoe because my stride was different due to the engineering of the Mizuno heel plate and cushioning and shape of the shoe which differed from NB MR850, NB MR1223 and NB MR1225.

I did 8.14km and completed in 56:56 (Avg pace of 7min/km). A bit too fast which may have explained why I was out of breathe early on.

Endomondo workout link: http://www.endomondo.com/workouts/3408611

37th training (44th) run of 2010

Just a log. Children's Day afternoon run at 4:14pm before fly to Tokyo.

Fernvale LRT route. 7.48km. 56mins 33 secs (7mins 28 secs avg pace). It was hot and I didn't drink enough before starting out.

36th training (43rd) run of 2010

It was a hot afternoon. Not as hot as last weekend. Still, hot.

I was checking my timing from the beginning. I realised I walked a bit more than I wanted, even before 3km mark. Was wondering towards the end of the LRT route whether my timing was off. Later on, after checking Endomondo, realised I was running too fast!!

So, based on Endomondo and my watch, I covered 12.75km in 1hr 30min 55 secs (Avg pace of 7.08min/km). Too fast. I walked quite a few times meaning when I was running, it was mostly below 7min/km pace.

Endomondo.com/workouts/3089868

I got to learn to slow down the pace since the next race is HM. If it was 5km or less, than train for  at 7min/km pace. For HM, at that pace, I will puncture and cramp far too early. So got to refocus and retrain myself.

This is why initially the POSB Kids Run was not on my calender. Last week POSB Kids Run 4.5km at the 6:39min/km pace was ok for 4.5km but not for HM. Must change my pace. Starting next week!

POSB Run For Kids 2010

This run wasn't in my running calender. Initially sign up the kids for the $10 1.2km run since it's at Anchorvale CC. But Company sponsor so I signed up 4.5km instead of 8.5km since it is 1 week after AHM (that reminds me, tomorrow must retrieve my photo frm my colleague who took photos). But I'm thankful I didn't sign up 8.5km bcos the heat was atrociously HOT and I felt the effects all the way to the afternoon. Endomondo measured only 4.3km for the 4.5km run but still, my avg pace was blistering fast for me - 6min 39secs/km pace with 2 walk breaks. No wonder I felt it before the 1.5km mark. But the hot sun...........it was a lesson for me with SCMS HM coming up in 2 1/2 mths time.
Endomondo link: Endomondo link


My sgrunners post reproduced:

It was HOT and my Endomondo clocked 4.30km for the 4.50km distance. I ran too fast a pace and found the going really hard. Now I have to train in the sun for SCMS because I'm really not acclimatised to running in the heat like today. Only 1 water point for 4.5km. Glad I did not choose 8.5km or may have embarassingly DNF although probably no one would have known since can collect participation cert even if DNF

The Milo van was there. Had a chance to chat with Brokie a bit. She and entire family were going volunteer work by being lead runners or sweeping 

Good job by all the volunteers too 

My boy came home saying he had 4 cups of Milo. I asked him what about the slower kids and 8.5km runners who come in later? I advise him next time limit to 2 like the mei mei. Of course, both kids say other people in the queue also had 4 cups of milo, some fill up 2, drink and then quickly refill the 2 cups before leaving. So, my kids say they just follow.....
Siva, I heard there were 3,000+ kids for the 1.2km and 1,500 running the 4.5km. I didn't catch how many ran the 8.5km but I guessed less than the 4.5km. To me, it's a good turnout

I am impressed with the young kids who looked like Primary School doing the 8.5km under the HOT sun. Well done to them

About the starting and finishing, a bit messy and un-coordinated. Some I met didn't realise the 4.5km was flagged off by DPM less than 60secs after they finished the warm up. They were not happy.

The finishing was also crowded. The good thing was that they had different finishing for the 3,000+ 1.2km participants. Otherwise, the 4.5km and 8.5km would be all posting about the crowded last 200m.

I went past some parents who obviously forced their kids to take part. The poor kids. One girl cried and screamed and refused to move just less than 50m from the 1.2km finish arch. She just refused to move, crying and screaming even though the Bapa want to reach the finish. Wanted to tell the crying girl, 'Sedikit lagi. Cepat, cepat.' But I was so hot and tired and searching for my kids in the 'mass of mess'.

One mother was telling her son, "Look, just finish this, ok? We have a deal or not? DO WE have a deal? Let's go. Just do this. Just a bit more" (This was around 40% of the 1.2km route and the boy was probably 5 or 6 yrs old). Sigh.......the boy is trying to run for the mother or something.

Are you ready for the big run?

From: http://www.in2it.sg/sbrtraining


If you have signed up for the Singapore Bay Run and Army Half Marathon on 12 September 2010, chances are, you would have already begun training for it. But just to make sure you have covered all grounds, over the coming weeks leading to the event, we will be offering some useful tips and reminders to ensure that come race day, your body will be ready to perform.

Week 8: Post-race recovery
The race is over and the excitement is past. If you’ve achieved your race goal, then congratulations are in order, if not, then there is always the next race. But for now, there is the important issue of post-race recovery.

Granted muscle aches and body pains are expected after the stress of such a run, every runner recovers at different rates. Some take a few days while others need weeks before their body returns to normal.

Either way, it doesn’t mean there is nothing you can do about alleviating the after-effects of a long distance race. Good rest is vital and you will also need to replace lost fluids so keep yourself well hydrated. It is also important to replenish your depleted glycogen stores and protein to help muscle repair so carbohydrates and protein should feature more in your diet.

One of the biggest mistakes is to totally switch your body off. But having said that, it is important to know that since your muscles and tendons are fatigued and stiff, you should not stress them further. Take a break from running for a week or so.

Instead, try swimming or cycling. These activities help to increase the blood flow through your muscles without subjecting them to impact. You can also try light walking but avoid slopes.

There is a health risk involved in rushing back to training too quickly since the reduced resiliency in your muscles and connective tissue put them at a high risk of sustaining injury if strained. Moreover, since your immune system is likely to be suppressed after a prolonged high intensity race, waiting until it returns to full strength will help you reduce the risk of falling ill.

Ultimately, you should listen to your body and determine how you feel before returning to full training.
Week 7: The recovery
It is likely that after a tough training session encompassing a run, there will be stiffness in your body, particularly your legs. And if your next training session coincides with it, you will feel as if you’re dragging a piece of dead wood around. But it doesn’t have to be that way.

Many of us tend to be enthusiastic when warming up simply because we are loaded with energy and ready to go. The mistake arises when it comes to cooling down.

Tired and exhausted, the first thing that comes to mind after a tough training session is to get off our feet and lay flat under a shady tree to catch our breath. That’s a big mistake. Switching off the body in such a manner would inadvertently promote a build up of lactic acid in the muscles adding to the discomfort you will feel later.

Ideally, any cooling down should begin even before you reach the finishing point of your training run. About 10 minutes before the end, start slowing down, first to a steady jog and then to a walk over the last five minutes. You should also do some light stretching before heading home.

Once home, immerse as much of your legs in a pail of cool water – the deeper the pail the better – so as to contract your muscles and help to expel the lactic acid. This is commonly practiced by many professional athletes, not just runners but those in other sporting disciplines as well.

When you are done, give your legs (from feet up) a light oil massage to restore the circulation and further expel the toxins from your system. Thereafter, do a leg drain where you lie on the floor with your feet up against the wall. This allows the blood and toxins to be drained away from your legs and be replaced by fresh blood.

Gear up well
It is common during any mass run to see many runners wearing cotton Ts. With our hot and humid conditions here, that is definitely not advisable.

The problem with cotton is that it does not dry quickly. So once it becomes wet with sweat, it tends to hold on to it. It becomes very uncomfortable to run when you remain damp and even worse when the cotton fabric sticks onto your body.

It is the same for socks too. Avoid the 100% cotton ones. They will get soaked, your feet will remain wet and this may lead to blisters. Go for polyester or acrylic socks which are good at removing moisture.

Although you should avoid wearing super-tight fitting attire during a long run (it causes overheating), clothes that are too loose will tend to cause chafing. This occurs from the repeated rubbing of the skin against loose clothing. Moisture from sweat or rain can worsen chafing, which usually occurs around the inner thighs and underarms. You can also try to lessen chafing by applying Vaseline to vulnerable areas.

Invariably, the ideal type of attire would be lightweight, light-coloured (to reflect the sun’s rays) and just loose enough to allow natural cooling to occur. Synthetic and technical running attire may cost a little more but you will appreciate the added comfort especially during the longer runs.

Since everyone’s feet are unique, there are no ‘one size fits all’ running shoes. To ensure that you have an appropriate pair, it’s best to buy them from a reputable running shoe dealer who will take into consideration the structure of your feet (i.e. foot type) before suggesting a particular pair. Comfort and stability in running shoes are vital and can save you from a multitude of injuries during your run.
Week 6: Inhale, exhale
Most people associate running with the legs, and to some extent, the arms. But the truth is the respiratory system plays an equally important role. The ability to bring higher levels of oxygen into your body during a run, or any physical activity, is critical.

Developing an optimal breathing pattern during your runs takes some practice. The right way to breathe is through both the nose and mouth at the same time. Try to achieve rhythmic breathing. This helps with your body’s efficiency as well as provides you with something to concentrate on and make the long distance run seem shorter.

It is common for a runner to lose focus and break the intended breathing rhythm. To avoid this, a runner can time his breaths with the steps taken. Like how swimmers breathe every three strokes, a runner can forge a similar set pattern i.e. every three or four steps.

This will allow the runner to enter what is known as the zone; running like clockwork and at a consistent pace. When the arms, legs and breathing patterns follow the same beat, it provides an ideal distraction from the strain and soreness you are likely to feel during the run.

Deep breathing helps a runner to stay relaxed and decrease the effects of fatigue. Remaining tense during the race can adversely affect concentration and overall performance, and may even lead to cramping.

So for several times during your run, take a larger than normal breath and exhale all of the way out. Use these moments to also release the tension in your arms by shaking them, opening up your palms, wriggling your fingers and even rotating your head a bit. The best part about is that you won’t have to break a stride or slow down to do this.   
Week 5: Pace proper
The start is signalled, you take off enthusiastically amidst the loud cheers and deafening horns, trying to keep up with the quick pack. But a few hundred metres later, your stomach shuts down, your heart feels like it’s about to pop out of your gaping mouth and you struggle to complete the race if you manage to at all. Hands up if you’ve ever been in this scenario.

Many amateur runners do not put enough thought into how to pace a long run. This is not common only during races but whilst training as well. The key when it comes to pacing is being patient.

If your aim is to complete the race for now, the important thing is learning to run in even splits. That means the whole race is run in phases at a progressively increasing pace. This would eventually be the springboard towards improving your time in subsequent races.

The first thing to not do is to take off too hard. It’s fine to start off slightly slower than your average pace. Once you manage to find some space away from the jostling group – about 800m to 1km from the start - hit your goal speed for the first phase and stick to it for the next 15 to 20 minutes, for example.

Meanwhile, at the 5, 10 and 15 km mark, do a self assessment. Only if you are feeling strong should you build the pace at your planned pace-changing stages. However, this increase in pace should be gradual. Don’t try to keep increasing your pace for too long at a stretch as your body will struggle to keep up. The increase in pace should stretch across 30 seconds to a minute and once you reach your new desired pace, stick to it for the next 15 to 20 minutes.

Look out next week for when we highlight how to breathe right during your run.
Week 4: Run right
Proper running techniques are important for any runner whether running to stay in shape or taking part in long-distance races. What it does is that it can help to improve overall speed and reduce the amount of unnecessary energy expended with poor techniques. It also can reduce the likelihood of picking up an injury.

When a runner is tired, one of the most common things you will notice is that their hands start getting closer to the shoulders than to their waist. As much as possible, keep yours parallel to the ground if you want to increase your stride length and get the most out of each step.

Similarly, to maximise your arms’ movement, avoid letting your shoulders droop. Keeping them squared and firm no matter how fatigue you are feeling will actually conserve you energy.

Another common mistake many amateur runners make is the way they land after each step. The goal is to step squarely on the ground, meaning that you have to ensure that the middle of your foot hits the ground; not the front and certainly not the heel.

Also, keep your knees bent with every stride and step just when your leg is on its way back underneath your body. Keeping your knees straight, which tired runners often do, can lead to injury.

Lastly, your head should always be facing in front of you without moving it about too much (to view the scenery) during the run. You can choose to focus on the ground before you or at a point in the distance. Obviously closing your eyes for too long at any point is dangerous. It can cause your body to lose its orientation momentarily once you open them again. But remember, a moment is all it takes for you to lose your balance and trip or bang into another runner.

Look out next week for some useful tips on how to pace yourself during your runs.
Week 3: Before and afterWarming up before a long run can and will make a difference between an optimal injury-free performance and one that leaves you dropping out mid-way due to injury or a cramped up body. This is assuming that you have already put in adequate training for the race.

A good warm up routine increases blood flow to and temperature of your muscles, and slowly raises your metabolism to cope with the stresses from the run ahead. In doing so, you are getting your body ready for its ideal performance level.

Start off with a slow jog for about five minutes. For the next five, increase your speed little by little until you reach at least ¾ of your likely race speed. When you are done, do some stretching exercises to extend beyond your normal range of motion. This helps to loosen up your muscles and increase their flexibility so that you won’t feel the strain when you have to ascend hills, open up strides or sidestep other runners.

Equally important is a good warm down routine.

Cooling down after a race helps to gradually return the body to its relaxed state. Brisk walking or jogging for about five to 20 minutes after your run will reduce the temperature in your body and muscle tissues. Besides helping to eliminate waste products (mainly lactic acid that cause muscle spasms and cramps), it also tapers your heart rate to the standard rate to prevent hyperventilation. For the next five to 10 minutes, do some static stretching exercises to help your body return to its normal relaxed state.

Ultimately, a good cooling down routine will help to prevent sudden fainting spells that may result from the accumulation of blood in the body’s extremities – away from the brain – that occurs when a prolonged and robust activity is suddenly stopped.

Look out next week when we explore the right running techniques to get the most out of every stride.
 
Week 2: Beyond running
Running alone is only one component of conditioning your body for a long distance run. In order to train effectively, you will have to balance your trice weekly runs with cross training in between.

Cross training essentially has two main benefits; it gives your muscles a much-needed break and it also refreshes your mind. Of course, the other benefit is that it adds variety to your training regime.

Like running, cycling and swimming will also give you a cardiovascular workout albeit with less stress on the body. Although stamina levels are also improved, it should be a consistent and organised endeavour. Don’t just hop on your bike or jump into the pool and start riding all over the place or splashing about.

Map out the distance (or route) for each and increase your effort in an orderly manner i.e. cycling five rounds around the neighbour this week and six rounds the following, or swimming 10 laps this week and 15 laps the next.

The other aspect of cross training should be strength resistance exercises with weights or resistance bands. Depending on the equipment you have at home, you may not need to head to the gym for this. Many amateur runners find this a waste of time but building body strength is necessary to offset the strain on the body during an endurance run. It essentially helps to keep the momentum going. As far as possible, don’t leave out any muscle group when you workout.

Finally, the other area of cross training has to do with flexibility exercises. This is important in keeping the body’s joints nimble and also to prevent injury. By focusing on core stability exercises (e.g. with an exercise ball), you will also learn to understand your body’s limitations. Ideally, you should do this as part of the breaks you take whilst undertaking a body strengthening workout with weights.

Look out next week when touch on the proper ways to warm up before and warm down after your runs.
Week 1: Building your engine

Obviously, if you are planning to take part in any running event, you will have to put in extra time preparing for it. Slipping in added training sessions during the week before and/or after work should be expected.
Assuming that your regular training already involves running a particular distance, say 5km, use that as a starting point. You should try to schedule runs initially at least three times a week and gradually increase the distance by 1.5 km every week.
Once you are able to run 8km to 10km with relative ease, you should introduce interval training to stretch not only your fitness potential but to adapt to the varying effort levels. This is important considering that you will be running the crests - up slopes and down deep plunges - of the Benjamin Sheares Bridge.
Although you can do interval training anywhere, ideally, it is best practised on a stadium or running track with distance markings. Initially, you should aim for 12 ‘speed rounds' with a relaxed jog of 200m in between each round. You don't have to be sprinting for each lap; just run at a pace slightly faster than you normally do.
Once you notice improvement in your cardiovascular fitness (i.e. you don't struggle to breathe as hard as you used to), increase the distance of each speed round by 200m or so. This routine works best if you have a training partner to pace with. Stamina and endurance building aside, with a stronger and faster body, you will also develop another important aspect of long-distance running - confidence.
Ultimately, preparing for a run is not only a matter of whipping your body in shape. It has to do with conditioning your mind to tell you to keep pushing on when every muscle in your body is telling you otherwise. And this comes with good preparation.
Look out next week when we highlight another important component to integrate into your training regime - cross training.

*This article is written with consultation from Active 360, a licensee of Heart Zone Training System

AHM 2010 Post-race

Booked a room at The Residence at Singapore Recreation Club. The Esplanade Jr Suite was a decent room. It was cheapest accommodation around online and it was just overlooking the Padang.

Set my Hp alarm for 3am. Woke up at 2:20am because the next door  neighbour was playing loud music and baby crying. At least I got almost 5hrs sleep. My friend slow_runner didn't manage to sleep almost the whole night. The beauty was that only 5am we left the room.

The funny thing is we reached 100m from the START and the announcer was saying, "You can start your watches now", "Wave your hands in the air because you're on camera". I told my friend that it's only 5:10am, 5 mins to go. It's only on reaching 50m from the START we realised they had flagged off - early.

I liked the slightly different route this year. Weave around from Collyer Quay to Robinson Road before going to Raffles Ave and then to Temasek Ave and running past Marina Bay Sands. This year I went at a slower pace compared to my 1st AHM last year. Last year, I remembered I did my 6km in a record 36mins. This time, I did my 6km in about 47mins. Much nearer to my 8mins per km pace. I also walked more in the beginning and took water from the 1st water point. It was very humid with hardly any breeze so early in the morning (diff from 2009 AHM which was not so humid).

My pacing for first 10km was around 7.5mins/km to 8mins/km. It was fine. I walked and jogged. I got through ECP and onto Fort Road w/o the double cramps of last year but walked more. I was struck by right knee cap pain so tried to walk more. By then, I was at 14km and 2/3 of 21.1km done.


My knees cramped at 18km in the F1 pit area. It was painful. Slight stretching did not help and I decided to walk slowly. 18km cramp much better than last year's 11km cramps. Walk slow, slow, dragging feet a bit.

Eventually finished with a last 50m jog to the finish arch. The gun time was 2hrs 56mins. My Polar recorded 2:52:16 (8mins 10secs per km avg pace). Very happy since I bettered my 2009 AHM of 3:10 when I was hoping for 2:59. Race experience was better since last year I was walking with cramped legs from 11km mark at Fort Road.
[13/09/2010 Update: Official time is 2:52:17]. Very happy.

Collected my Finisher medal with the 2 Nature Valley bars. Walked back to the Singapore Recreation Club. Took some photos while I waited for slow_runner to finish his shower. It was hot as the picture show below when the bulk of 10km runners finished.

Pasted from my sgRunners post:

My 2nd AHM. Am happy with their early start time, nice view going through Marina Bay Sands, lots of water points (the best in probably any event in Spore or overseas), the 100Plus is cold, I saw every km distance marker, the young army boys volunteering did a good job despite the pressure of the crowds at the water points (but I hope they will fill all cups 1/2 instead of full since some pple pour away the excess after one or two mouthful), bananas were provided (I saw 2 but someone said got 3 stations), Salonplas sprays still have when I went past the stations at my slow pace.  

The one improvement AHM organisers can consider is the last 2km merging. Raffles Ave was a tight sweaty mess for the slower 21km and the faster 10km participants. The dark blue bib army 21k runners and some younger 10k competitive running past could have been a little more considerate when overtaking. I was walking very painfully at the point because my knees and hamstrings were hurting real bad. No need to add to my physical pains by knocking me when cutting left and right all the way. At that point, if I had been knocked to the ground, I won't be able to stand up anymore and finish just <2km to the finish. That would have made me really

Other than that, great AHM for me. Instead of cramping at ~11km like last year, I only cramped at 18km. Race experience was thus better for me. Hopefully in time to come, I won't cramp and can finish 21km all the way. One of the messages just before the ECP exit: "Run if you can, Walk if you have to, Crawl if you must". Some humour and encouragement for slower ones like me

Next event is POSB Kids Run coming Sunday. 4.5km sponsored by my company. I'll treat it as a recovery run. Hope the kids will enjoy their 1.2km run.

MapMyRun.com | View Safra Army Half Marathon 2010 (approx) in Singapore, Singapore

Looks accurate enuf route map for AHM 2010


MapMyRun.com | View Safra Army Half Marathon 2010 (approx) in Singapore, Singapore

35th training (40th) run of 2010

Better log this for posterity sake :p

AHM Taper Run. 12.48km per Endomondo. Run Route (Endomondo)

12.48km. 1 hr 32:20. Avg Pace of 7min 34 secs/ km.

Faster than I planned. But I hit my targeted 12km. Also, pretty much injury free. PTL!

AHM 2010 here I come :)

34th training (39th) run of 2010

The last long run before AHM 2010. 2 weeks to go.

I planned to do at least 16km. I woked up at 5am because I slept just after 11pm. I started my jog at 5:23am. I took my Hp with Endomondo on it.

In the end, I did my 7km loops x 2 + the 2km loop and I wanted to extend as far as possible even to the extend of walking just to stretch the hamstrings which were aching and my outer thighs were freezing up. It was breezy and windy. I should have realised why. When I started my run, already saw flashes of lightning.

But it really poured. I quickly crossed the road and was stuck under a HDB flat. It was really pouring and wind was cold and furious. After 20mins of stretching and staring at the wind, I ran 1 min to a HDB block which was connected to my block. Walked under a few HDB flats and past 2 MSC to get to my place.

According to Endomondo, I completed 18.01km based on GPS. I thought it was 16.5km. Ah well, it was 2hr 17 mins 24 secs. Average pace of 7min 38secs/ km which is much better than I expect. Of course, if it was 16.5km, the average pace would be only 8:20min/km which is what it felt like to me.......

Endomondo - Route Map (18.01km)


Oh well, AHM in 2 weeks time.

Dark clouds & thunders

Since around 4pm, thunder heard in SK. Glad I covered some distance ystd.

Wish I could have done 10k 2day but then I could be overdoing it and giving myself injuries.

33rd training (38th) run of 2010

Saturday afternoon run is not common for me. But with the recent wet weather and the approaching AHM coupled with my pathetic lack of mileage and lack of conditioning of my hamstrings and overall fitness, I decided to just go and run.

Started off almost 4pm and it was a little sun but warm and humid. Not a good time to run. I was dripping wet by the 2.5km mark. Dripping meaning dripping sweat. Not much wind which didn't help.

I felt a general lack of fitness. It does worry me. I did my 7km loop in 58 1/2 mins which is slow for 7km although it included a toilet/water stop at Rivervale Mall.

In the end, I did the 7km loop + 5km loop and completed 12km in 1:39 (avg pace of 8:15 mins/km) which is so-so pace, considering the humidity and the heat when I started out at 4pm.

The biggest concern is that at the end of the 12km, I was totally drained physically and my hamstrings were starting to feel tight.  So, AHM is a scary proposition at the moment......

AHM 2010 Route Map is out

32nd training (37th) run of 2010

Woke up 5:30pm+. Felt so sleepy, wanted to close my eyes & go back to snooze land since I missed my 4:30pm wake up. Didn't set alarm but was hoping my internal alarm was working - guess I was wrong.

Started out before 6am. Yawn.....still rubbing my eyes. When I crossed the road to the start of my loop, 1 guy had finished, laid his fuel belt on the pavement and was stretching down liao. He wished me a cheerful 'Good morning' and I could only mumble a sleep 'Good morning' back to him.

I started slow since I completed the 1st km in 8:15. Groggy lah! Many, many moons since I wake up early for training run before 6am.

I completed 2 loops of 7km + 1km extended loop. My right knee hurts. That is certain. My hamstrings are on the verge of cramp but thankfully didn't. Not much weeks to go and 15km is just less than 75% of AHM. If fact, only 71%. Very jialat. Completed 15km in a slow time of 2:09:40 which is avg pace of 8:39min/km, nothing to shout about. Very slow actually but reasonable training pace for >10km.

31st training (36th) run of 2010

I had sinus on Saturday. Maybe I was tired. Maybe when I started it was very hot before it turned cloudy or maybe lack of hydration. Maybe I have not been running enough since end May. I don't know. But today's run was disappointing.

I took my Hp with Endomondo which tracks the run distance via Hp GPS. So, I decided to run the Sengkang LRT line route which someone said was around 9km. So, initial plan was run 1 loop of 9km + 5km loop and do 14km.

I started nice and slow. Running past Anchorvale CC to Fernvale. By the time I rejoined my normal loop, I guessed the Fernvale extension was around 3km.

Eventually, based on Endomondo, the route was 10.43km which is quite closed since my normal loop without the Fernvale extension is around 7km. Completed 10.43km in 1:28:20, SUPER slow. I wanted to extend to the 5km loop especially since I walked quite a bit. But then the left hamstring cramped!! Arrrgghhh.

So how to do AHM on 12 Sept? @_@

Route Map

30th training (35th) run of 2010

Had to run, what else to say? 21km and I'm doing training like for 10km.

I still remember how miserable and painful it was last year. The 3 weeks leading up to AHM I only did 7km and 9km. I punctured before 11km mark. Cramps. Because of rain, this year starting to look similar which worries me. I need to do long distance. Running 7km 3 times a week totaling 21km isn't gonna to build up endurance for my hamstrings which seem to cramp by 14-16km mark. It could be a sign of my endurance limit.

Tonight, left office before 6:30pm for a few reasons, not because I could finish my work but for a few other reasons. But I arrived back and saw the weather was fine. So, 7:15pm, off I went. Initially thought of doing 5km loop and see if can add 2km. Then, since got time and haven't run in 9 days, decided to hack the 7km loop.

Completed 7km in 53:40, average pace of 7:40min/km which is alright. A little too fast for AHM although alright for 7km loop run. I must remind myself to go slower for AHM otherwise kena premature puncture again.

Rained out

Another weekend rained out. Not sure how prepared I will be for AHM 2010

Garmin FR 110

A very in-depth review of the Garmin FR110: DCRainmaker FR110 Review

29th training (34th) run of 2010

Decided to run today (Sat) instead of Sunday since not sure if it will rain tomorrow and got prayerwalk tomorrow afternoon. This afternoon was overcast but doesn't seem to be rainy.

Not sure whether I wanted to do 12km or 14km but with less than 1 1/2mths to AHM HM, I'm running out of time to get the training mileage in. Already last weekend my long run was rained out.

Anyway, it was nice weather, very little of sunshine, windy at times but humid. Still I was sweating away and dripping. I was slow. 1st km was 8min/km pace. 1st 7km loop completed after 2 pit stops. Really slow going. Anyway, I decided stamina and mileage was more important than time and speed.

At the 2nd loop, I discovered the NB 1225 doesn't have enough forefoot cushioning. I had shin splits on my left leg. The stabilicore was fine when I ran on my heels for a while and the shin pain lessened. But I find heel strike was tiring and my knees starting feeling the strain.

Completed 14km in 2:03:33 (Avg pace of 8:49min/km) which was faster than my 12km 2 weeks ago which was at 8:57min/km. So aside from my shin pain and knee discomfort, I am happy :)

It's raining again.....

So glad I clock some mileage last night. Tonight it rained, or rather it rained since afternoon. But I only left office after 9pm. Bizee.....

POSB Run For Kids 2010

Company sponsor 50 employees. So I signed up 4.5km fun run. I actually only signed by the 2 kids for Kids Run at $10 each on July 4th.

Didn't want to run since if I run, it would be the 8.5km competitive. But it's 1 week after AHM HM. Need time to recuperate. Now office pay and I get to select M tee shirt which my boy or wife can wear. Last year yellow tee quite nice. This year blue, remains to be seen. So, an unplanned run event.

28th training (33rd) run of 2010

Just had to run. Started 7:44pm. Completed 7km loop in 55min (Avg pace of 7:53min/km). It was hard run since I started slow but then speeded up and by 3rd km was out of breath. Did consider just doing 5km loop but then was a little irrational since I told myself no run >1week and my weekly mileage is really bad.

Rain rain go away. kc wants to run

Arrrggghhh.......6pm & still drizzling. :(

27th training (32nd) run of 2010

Another weekend.

So hot this afternoon especially from 3pm onwards. The sun like can bake your skin. Slept slightly more than 1 hour and woke up at 4pm. Slapped SPF 30 on. Didn't bring cap although that might have been useful.
Almost 5pm, I was a little unwilling to go out but knew than the longer I delayed, the later I finish.

When I started, I unexpectedly met my ex-colleague Shannon & wife. About a minute chat to catch up.
I did my 7km loop. Stopped too long at Prime Supermarket for my toilet stop & H-2-O. More than 10mins actually. By the time I started on my 5km loop, my lapsed time was 1:07. I completed the 12km in 1:47:23, just a shade under 9min/km average pace. A bit too slow but ok. Inner right knee still pain. Not sure why.

26th training (31st) run of 2010

July is here. 1st run of the month. Actually, very tired today. Slept at 2am, not because I watched the Germany vs. Argentina match and staying to try and catch the Spain match, but because I watched 钱不够用2 on Channel 8. It was from 10:30pm to 1am. This is not about running, but it is a movie that those of us like me with ageing parents in their 70s and 80s must watch. A movie with real issues about money and filial piety and how sometimes, we care more about ourselves and our children than our parents who sacrificed so much to give us a livelihood, education and a career. Very touching. Pity, I can't understand the hokkien songs but just see the English sub-titles.

Unlike Pst Dominic Yeo of TCC who said he watched both matches and only sleep 3-4hrs during soccer season, I was tired because of a local chinese production. I came home and slept >45mins till 4:40pm. Went out at 5pm +/-. Was still sleepy and heavy headed. Weather was nice and cool. Planned to up from previous weekend 7km to 10km.

Started at a steady comfy 8min/km pace and maintained that quite well for my 1st 5km loop. At my 4.5km mark, it started to rain lightly. Of course, regretted not bringing my cap. Was debating withn myself to continue past 5km loop or stop. I wanted to do 5km x 2. But so risky. So, when I finished, I started on the 2km loop opposite my place. The light rain continued, but thankfully got lighter. Still slow pace but slightly faster but had to stop and walk 1/2km. Next next 2km loop also walked, longer distance this time. Was getting tired. Top of my right hamstring felt a little like cramping and I laughed to myself how 4 months back, I only feel this early cramping at 12-14km instead of 7km mark. So, that's what happens after slacking for a month plus.

Anyway, I finished 10km in 1:19:50 which averaged out to 7min 59secs/km. Pretty good. A little cold due to the rain I think. But my right knee just below the knee cap down to the upper shin feels a little painful, even now. Not pain but ache or slight pain. So, I applied one of the free salonplas which expired Apr2010! :)

25th training (30th) run of 2010

So, 6 months to 30 June 2010: I've done 30 runs. A milestone I suppose. 1st Half year and already take part in 5 events. Also a record. Total annual mileage also headed for possible record.
Jan-Dec 2008: 451km
Jan-Dec 2009: 464km
Jan-Jun 2010: 319km

Today feel 'sian' drafting report. Wanted to leave office by 6:30pm but 6:45pm still not finish. So left office at 7pm, a bit upset because I wanted to run a little. Actually after the 7km run on Sunday which was 3 weeks after the previous run, my knee here and there, hamstring here and there, on & off feel discomfort or slight soreness. Irritating sia. 7km only on a Sunday. Before June, 2010 weekends were long runs >12km. Jialat........

Started tonight just before 8pm on my watch. Planned to do 4km. Finished 1st 2km loop and felt good. Only right knee some niggling pain. Did the 2nd 2km loop and felt tired. Decided to do one more 2km loop and total 20km for the entire month of June (LOL, right?). At 5km+ like last Sunday, I was out of breath and had to walk, walk. (Goes to show how fitness level and endurance had dropped after 3 weeks of eat, eat, eat and no jogging) Actually during the 2nd loop, my lower heart where the ventricles are felt some pain. Then when I was walking on my third loop, I felt numbness all the way down my left arm almost to my wrist. Astute readers will tell me that's sure symptoms of heart attack. Well, you might be right (especially with my chronic medical conditions). I basically walked and do stretches for 1/3 of my 3rd loop. From praying when jogging my 1st 2 loops, I was talking to God. Dying ain't something I fear but of course, I'm not running to commit suicide either by triggering a heart attack. Definitely not suicidal or anything like that. But definitely at peace and not in fear. Since 2004, I don't hold too tightly to temporal life on this earth. What's more important is the eternity beyond and we should all ensure we're at peace in our soul with God our Creator because after this earth, it's forever and ever and ever.

I jogged the balance 1.25km to complete my 6km in 45:20 (Avg pace of 7:33min/km which is faster pace than Sunday 7km avg. pace).

Get over common fears and become a better runner

Tips for Beginning Runners

MOVING FORWARD

By Jeff Galloway

From the August 2010 issue of Runner's World 

Chances are, when you started running, your goals were simple—run more, walk less. Inevitably, as you progress, you expect more out of yourself. But some runners avoid stepping up the intensity, citing a range of anxieties. Here's how to free yourself from your worries and enjoy the next phase of your life as a runner.

I WANT TO ENTER A RACE, BUT I'M AFRAID I'LL BE LAST Most community events attract recreational walkers, so sorry, the last-place position is already taken. Ask your runner friends or the staff at local running stores about which races are most fun for a beginner—meaning they attract runners of all abilities and have a supportive cheering section.

WHEN I RACE, EVERYONE SEEMS FASTER THAN ME There will always be runners that are faster than you. As long as you can finish within the allotted time, run and walk however you want.

I FEEL STUCK IN MY COMFORT ZONE. HOW WILL I EVER GET FASTER? Once a week, warm up, then run intervals. Pick up the pace for one minute (don't sprint), then walk for two minutes. Start with three or four of these accelerations. Add one or two intervals each week until you can do eight to 10 of them.

I'M WORRIED I'LL HURT MYSELF IF I GO FASTER If you gradually increase your speed and distance, and incorporate sufficient walk breaks and rest days, there's little chance you'll suffer an injury.

I THOUGHT I'D EVENTUALLY BE ABLE TO RUN WITHOUT WALKING Running continuously doesn't have to be a goal. Most of the runners I've worked with find that taking walk breaks throughout their run results in faster times and more overall enjoyment. If your goal is to run faster and feel good, it's often best to use some form of run/walk strategy.

24th training (29th) run of 2010

Long break since my last jog on 6th June. 1 weekend at Universal Studios and another weekend last week down with diarrhoea & fever last Sunday.

I planned to do 7km, if not, 5km. Didn't want to do 10km or more and end up with leg injures. Need to ramp up mileage in coming weeks to do the AHM 2010 on 12 Sept.

Well, felt out of breath 5.2km+. So settled on 7km completed in 54:24 (Avg pace of 7:46/km) which I am happy with.

23rd training (28th) run of 2010

After 2 weeks of no running due to recovery from PAssion Run and rain last week, I set out for my weekend run.

I planned 10km to start it off since next week, unlikely to be able to do any run for another 2 weeks.

5:05pm, it was bright and HOT. Good thing I slapped on some sunblock on my arms, cheeks and neck b4 I set out. When I took my 3rd jogging (not running) step, I felt my heart muscle gripped and a little pain. I was like, "huh? what happened?". I took a few more steps and the heart muscle strain eased off. So dear readers, was that a heart attack? Debatable, I say. NO other symptoms of heart attack. Anyway, I carried on and had no other 'heart' issue thereafter.

It was so hot that I felt dehydrated just after 2km. By 4km+, I was exhausted and very dehydrated. Can tell because I was still sweating but the saliva has turned thick and sticky and the throat started to dry up. I went to Koufu toilet and took 4 mouthfuls of water. Walked 10mins. Jogged 150m, walked 200m, jogged 700m, walked 500m. Terrible time to walk and jogged. At 5:45pm, still so bright and hot. I extended another 2km and completed 7km in 57:43. Timing was bad. Hamstrings felt 'tired'. So, the longer distance training and conditioning more or less gone after 2 weeks no jogging. That's not good news.

The only comfort is that I have till early Sept before my next run event. Hopefully, I can train consistently and safely. I haven't figured the early 'heart grip' yet, but I'm gonna let it go for the time being and not worry about it. Anyway, I don't fear death. But, I'm not gonna speed my way to heaven prematurely. Emmanuel.

SCMS 2010

Just for the record, I signed up for the SCMS 2010 HM. Should be flagging off someplace in Sentosa at 6:30am. Should finish around 9:30am and have some enough time to see my kids do their Kids Dash from 10:30pm onwards.

PAssion Run 2010 - Official Result

My official result is out! 3hr 55 mins 2 secs. Just below 4hours for 25km. Thanks be to Almighty God!
Am happy I completed.


http://www.runpix.info/sih10/00/finord.php?EM=6573_25_

Slow_Runner did better: 2:51
My ex-lady boss  : 2:48
My angel who walked with me: 3:54:19

PAssion Run 2010 - 25km

How to start?

Just after I registered for 25km, in my heart and mind, I knew I was crazy. After completing, I still feel I am crazy to have done it. My friend slow_runner told me it's okay to be crazy once a while. Guess, he was trying to encourage me.

I took NE MRT line to Circle line to Stadium MRT. Reached at 3pm and got onto the 4th bus. Bus dropped us at Siglap link and had to walk 10mins incl under the Expressway to get to the East Coast Parkway, and still long walk to the start area. :(

Wave 1 of Elite runners and VIPs started at 4:20pm.
I thought I will start in the middle of the Wave 2 at 4:30pm.
Oh no.......after a number of runners started, they closed the start for a Wave 3. Sigh :(
I started in front of Wave 3 and was pressured from the start to run fast since I was no longer in the middle of the pack. Not happy. I completed my 1km in 6mins when my normal pace is 8mins/km. By Km 2, I only took 13mins. Still too fast, but I had started to pace myself some slower runners.
Too bad, despite starting to walk at 3km mark, I cramped at 8km mark. As usual, my left hamstring tighten first. Before 9km, I knew any jogging will lead to the inevitable tightening and pain.
Of course, cannot just walk. So many great students cheering encouragement so enthusiastically.
Took a break at a ECP toilet.
A little jog and some walking. By Km11, both hamstrings gave me pain. Ankles ache (a little pain). Fatigue and muscle lactic acid had set in. Dreaded the 14km to go. More than half.....
Walk also pain. Stopped at park benches twice to stretch a little and elevate my feet which was a great relief before I hit 16km.

God sent an 'angel' to help me on. I met Tim from my church betw 15km and 16km mark. We talked and walked with each other all the way to the finish. He started the back of Wave 3 and had a also a little problem with cramps but I believe mine was much worse. What a torture. We both find we suffered from cramps partly due to lack of conditioning.

 We walked all the way and ran to the finish arch the last 50m together.

I completed the 25km with the Gun Time at 4hr 15mins. My Net Time should be 3hr 55mins. Got to wait for Official Result. Pace was slow. Even 21km today was slower than my AHM 2009 21km of 3:10.

Now, both my hamstrings pain. Knees also painful. My left 2nd toe is not blue black but painful. Right 2nd toe a little sore. Body aching. Legs here and there also pain. Jog and walk 25km is really punishing to the legs. Met my cousin surprisingly before Tim caught up with me. My cousin who I see normally at CNY every year only was like 1-2km ahead of me. He said he was walking from 3-4km(?). Also had a great time chatting on church, CPU, running, etc with Tim. We both feel the Finisher Medal and Tee is really hard earned after the pain and torture we endured :)



What was good?
1) Thank God for good weather. Just a little sun before starting and a little during the first 10km. Otherwise, cloudy and cooling due to the rain in the morning and early afternoon.
2) Drink stations with Water and also alternate water points with 100Plus.
3) Wonderful students/ volunteers. Most cheered enthusiastically, clapped, shouted encouragement to runners, sprayed SalonPas if there was any left
4) Distance markers - Every Km I saw from 1KM to 24KM.
5) Route was fairly flat.
6) Design of Finisher medal is alright.

What could be improved?
1) Free bus shuttle
Boarded the bus rather early @ Stadium MRT at about 3.10pm, didn't wait for long...
Why can't the bus alight everyone at Siglap Link instead of near the Start Point?
Bus stopped at some side road within some condos and everyone practically had to walk more than a kilometre to the starting point...
What happened after the run was even worse; no signboard as to where to go for the shuttle bus services...
Like most who've crossed the overhead road/bridge to the other side, only to get lost along Bedok South Road/ Marine Parade Road. I ended up taking SBS bus 31 to Bedok Interchange...

Bus shuttle after run: Pickup should be at Angsana @ ECP instead of Siglap Link.

2)Finisher tee with the "25km Done" behind - I think the printing will all peel off after a wash or two.

Conclusion: Generally, well organised and well run.

22nd training (26th) run of 2010

It rained earlier the day and it was really cloudy in the afternoon. I woke up from my afternoon nap at 4pm. Started my run w/o stretching at 4:07pm. Starting with a plan to hit 21km jog and walk to see if I can last the distance with just walking.

Alas. Failed. At 10km mark already the top of the right hamstring felt like cramping. Strangely, this is one of those times I walked a LOT for my 1st 7km loop. 7km completed in 1hour which is slow, slow (or lots of walk, walk). The next 7km with my hamstring acting up whenever I try a gentle or slow jog took much longer with lots of walking (1hr 10mins). In the end, called it a day after 15km, sorely disappointed. Not sure if my hamstring have not recovered from my Thursday evening 7km since I have not done a weekday run in many weeks and it was only 3 evenings earlier. Hope that is the reason. Anyway, need to cut down mileage already. Cannot overdo mileage and end up cramping prematurely.

15km: 2:21:35 (Avg pave of 9:26min/km, slowest average pace since....26 June 2009!)

21st trainng (25th) run of 2010

I checked my record. Tonight is my first weekday evening run since 17/03/2010 and yup, I remember the following week was when my busy nights at work started for 2010. Left office just before 6pm today. I wasn't so busy because last night I issued the list of files I wanted and the Manager has yet to provide them. So, tomorrow would probably be busy, busy, busy again.

I was wondering if I should run 5km or 7km. I'm undermileage for PAssion Run. But then, what to do. Been reaching home 9pm or after for so many nights recently.

Anyway, I did the 5km loop and then the 2km loop. Completed in 52:49 (7:33min/km avg pace) which is good time. Hopefully, I can do a longer run on Sunday afternoon.

Running in Hot Weather

So looks like I did not suffer Heatstroke or Heat cramps last Saturday. But heat exhaustion, maybe. Seems like even heat exhaustion is dangerous for someone with me medical conditions. Now, I got to really do some planning before the afternoon run.

What is heat stroke?

Heat stroke is a form of hyperthermia, an abnormally elevated body temperature with accompanying physical and neurological symptoms. Unlike heat cramps and heat exhaustion, two forms of hyperthermia that are less severe, heat stroke is a true medical emergency that can be fatal if not properly and promptly treated. 

Heat Cramps

Heat cramps usually affect people who sweat a lot during strenuous activity. This sweating depletes the body's salt and moisture. The low salt level in the muscles causes painful cramps. Heat cramps may also be a symptom of heat exhaustion.

Recognizing Heat Cramps

Heat cramps are muscle pains or spasms - usually in the abdomen, arms, or legs - that may occur in association with strenuous activity. If you have heart problems or are on a low sodium diet, get medical attention for heat cramps.

What to Do

If medical attention is not necessary, take these steps:

• Stop all activity, and sit quietly in a cool place.
• Drink clear juice or a sports beverage.
• Do not return to strenuous activity for a few hours after the cramps subside because further exertion may lead to heat exhaustion or heat stroke.
• Seek medical attention for heat cramps if they do not subside in 1 hour

Introduction to heat exhaustion

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.

Heat exhaustion symptoms

Warning signs of heat exhaustion include:

• heavy sweating
  
• paleness
  
• muscle cramps
  
• tiredness
  
• weakness
  
• dizziness
  
• headache
  
• nausea or vomiting
  
• fainting

The skin may be cool and moist. The victim's pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke, which is a medical emergency. Seek medical attention and call 911 immediately if:

• symptoms are severe, or
  
• the victim has heart problems or high blood pressure.

Otherwise, help the victim to cool off, and seek medical attention if symptoms worsen or last longer than 1 hour.

Heat exhaustion treatment

Cooling measures that may be effective include:

• cool, non-alcoholic beverages, as directed by your physician
  
• rest
  
• cool shower, bath, or sponge bath
  
• an air-conditioned environment
  
• Lightweight clothing

 

 

20th training (24th) run of 2010

To gauge what is running in the afternoon sun is like (to trial PAssion Run) I started my run at 3:37pm this afternoon. Was it blazing HOT. I should have used sunblock.

I drank 2 mugs of ice water before the run. Strangely, I did not sweat much during the run. It was blazing hot. I felt the heat of the sun on my shoulders and my back and through my red NE Run vest. Man, was it terrible.

I'm probably a bit unconditioned after my March NE Run training. For entire month of April, I only logged 42.45km. For those who don't run regularly and think it's a lot, it's actually not. Actually, my running is erratic. Jan: 71km. Feb: 50km. Mar: 73km. April: 42.45km. Ya, slacked after the NE Run 16km in mid-March.....

Well, I walked a lot this afternoon. It was terribly hot. I also realised how important drinking is in the HOT weather. Also, cannot buy bottled herbal tea to replenish thirst. Doesn't work. Sadly, I targeted 21km but only managed 16km in a very slow time of 2:22 (almost 9min/km avg pace). Too much walking. And worse still, my hamstrings were cramping after 12km if I try to jog and my right sole also cramping. My endurance and fitness went down after just a month? Well, back to the training. No point complaining.

Bidor Half Marathon 2010 - 10km

Extended my KL week trip to do the Bidor HM 10km run. It was my first run event in Msia. No champion chip, a thick heavy cotton tee, no energy drink along the route but got a pewter finisher medal.

I met 7 Malaysians who were taking part. We bunked in the same rented house which is owned by a rich local. He provided beds with mattress, pillows and water. The Malaysians were younger than me, from 16 yrs old to 31 yrs old. But the youngest at 16 yrs and 4 days ran and completed his first 21km in 3:05 and the oldest at 31 completed the 21k in ard 1:48. The 21k cut off time was 2:45. Most of the 7 were members of a Msian running club "Team Miracle Miler". Amazingly, after the run when we were having lunch at Bidor Tien Tien Lai, we discovered they were all Brethren Christians although from (very) traditional Gospel Halls in Msia.

Man, never realised I would be running up and down a hill as I wind my way through bukit bukit. Can see my route from Endomondo website:  Bidor 10km route

Even though it was hilly, I am happy with my completion time of 1:11 (Avg pace of 7:06/km). No chip so got to rely on my trusty Polar :)

At the finish line, I crossed under my category "E" and they gave me a square card with the following "E 102". So, I came in position 102 for my 10km Mens Open.

Had a few small cups of Vico (like Milo), 1 can of 100Plus. Did not take the nasi lemak. Went to collect my Finisher bag which had the heavy Pewter Finisher medal and a Completion cert with no distance or name for participants to fill in. Also got Nature Valley bars and Vico 3-in-1.

Overall, the run was alright. Good experience running in Msia. The dung smell around the villages and up and down the winding hill road was a challenge but interesting experience. I think some younger Sporeans might pengsan with the smell. Good thing I grew up in a more ulu place :p

For me, like the rest of my Malaysia trip, meeting up with secondary school classmates and their families and also new Malaysian friends like from Team Miracle Miler made it such an enriching trip. I prayed that the meetings and fellowship have all been fruitful and everyone has been blessed as I have. Shalom.

Memories: A video from a M'sian runner

You Tube Vid

19th training (22nd) run of 2010

After the 2XU 12km run last week, had no time to run in the middle of week. Also could not leave early to come home and run.

This evening run started at 5pm. Very hot. But the hot weather soon gave way to dark clouds and I ended my run in heavy rain and soaking wet. So wet, I couldn't see ahead but just had to run strainght on Sengkang East Rd back home.

Since I didn't complete my 2nd 7km loop, I used MapMyRun. But strangely, distances plotted seem to be less than previously. Anyway, from what was plotted, it was only 10.45km instead of ~11.5km that I expected. I took 1:48. This meant my average pace was 10min 21secs per km which is very slow....like I walked 1/2 the way. Actually, I walked a lot, but 10:21min/km seems awfully slow. Route mao below:




Running in heavy downpour and being soaked to the bone was an experience. Not that I want to repeat it. I came home, put on another shirt over my wet vest, had a cup of hot milo and after some rest, took my hot bath before having my dinner. Hopefully, I won't fall sick. Next week, will be in KL a week.

2010 Run events

2010 run events

Completed

HK Standard Chartered - 10km

North East Run - 16km

2XU Compression Run - 12km

Signed up

Bidor HM - 10km

PAssion Run - 25km

Army Half Marathon - 21km

To join(?)

New Balance Real Run - 10km

Standard Chartered Singapore - 10km/ 21km

I don't publish much of my running unless you're following this blog. But how weird some wonder if I pursue running, wanting to run marathons, etc. My chronic health conditions don't allow it. I feel the tightness and some pain a little more frequently. Running is not something I pursue. It is something a non-swimmer and lousy cyclist born with the bony physique I have can do to keep fit, find time alone to pray, think through issues and 'argue' with God or just relax.

I also find that having accepted my health conditions and doing running, I have managed to be an effective and emphatic encourager to others who are starting to jog/run but find they have objections or concerns from family/friends due to having similar health conditions. Life's fulfilling when one can pursue something one enjoys and help others along the way. Carpe diem :)

12km 2XU Compression Run - Official Result

Surprised they have split times too!

12km Male Finishers
Position: 828 of 1020 Men Finishers
Split times:

4.4km: 20:32:54:88

5.5km: 46:22:90

12.0km: 1:29:21:04

12km 2XU Compression Run 2010 @ Sentosa

I arrived Harbourfront a bit late (7:06am). Used the toilet at Seah Imm and then bus queue was looooong. I got into the last chartered bus, I think. Reached Beach Station at 7:47am. Officla flag off time was 7:45am. What to do? it was a long walk to the start line.

First time I experience walking to the start line and seeing the front, followed by main body of runners coming towards me and then running pass me. I started late. The run started 8am (or 7:57am on my watch) and I heard they were closing the starting gates at 8:15am. Last 5%-10% of runners for sure (unblocked - no one in front of me). I got the Endomondo program on my Hp started and then started my stopwatch when I crossed the start line.

Main grouses similar to some other participants.

Hydration - 100Plus
No 100Plus along the route at all. Just plain water. I only got cold plain water at the 2nd last water point. Hamstring nearly cramped the last 2km. What to do? I read on their card there is water points every 2km and "100plus and Ice mountain drinks are available". Sadly, that wasn't even true. So, I didn't drink any 100Plus or H-Two-O before the race. I also didn't eat b/fast (cause I woke up late). Nearly cramped and collapsed. End point, no more 100Plus for me. I finished too late at around 9:30am. I was hot, thirsty, dehydrated, maybe a little sunstroke. Crossed the line, some kid pushed a medal in my hands and I stumbled around a little whoozy in my head. Saw some sort of water point. Aiyo.....no water. Some cups had melted ice and 100Plus scooped from a blue tub. After one cup of "yucks", I knew I had to grab my bag, get to 7-Eleven before I passed out. So jialat. I walked to 7-Eleven at Beach Station and got my drink. Many others also bought 100Plus or Sportade there. Total disgrace for 100Plus to be named a sponsor for this race.


Route
The route was challenging for a 10km runner like me. Steep slopes and it was multiple up and down. I'm not so concerned about the criss-crossing but the elevation. Distance markers? Only saw the 3km, 6km and 9km white boards. See the Endomondo link for the route. You'll see the elevation went up to 87m but note the number of up and downs in the route elevation at the foot of the route mapped. Endomondo Workout

Weather
Weather was HOT. What else can I say? Especially for the slow tortoise like me finishing at ard 9:30am......
They should have started earlier. 8am actual starting time much later than my first New Balance Real Run in 2007 which started at 7:45am.





Final Comment:
Overall? I won't be joining any more events by this team again. The surprise finishing medal doesn't make up for logistics issues in busing people in and the lack of hydration especially 100Plus.
Like World of Sports, it's not you don't get 2nd chances, but surely, don't mess up so bad at the expense of runners' well being. I nearly passed out. That's dangerous.

Timing
Endomondo logged the route as 14km. Most people logged the route at ard 12km. So, I'll take it as 12km.
I completed in 1 hr 29min 22 secs. Fast for 12km since it was Average pace of 7min 27 secs per km for the 12km.
Will post the official time later.