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.