Merry Christmas & Happy New Year!

It has been a hectic December...and it will be until end of this year......
That's the reason why there is not much updates this month despite of the several events

• Survived StandChart Singapore Marathon on 6 Dec in about 5hrs 34min but the timing chip screwed up so timing did not captured by the system......no finishing certs this time
• The day after the marathon is the start of my 2 weeks in-camp training.......almost fainted with my aching and weak legs when we are assigned to rooms on the 6th level (with no lift loh!!)
• 2 days after the marathon is the fitness test.....went thru wth pains and suffering and managed to scrapped thru the 2.4km run by 2sec to get at least a $100 to recoup my marathon registration fee and my cab fare from Sengkang to Boon Lay in morning peak hour the day before
• Wearing boots for 2 weeks for me who wear running shoes to work everyday is no joke.....especially after marathon...every step aches for the first week and lucky they all went off in the 2nd week
• lack of sleep in second week where < 3hrs for most of the days......
• In-camp ended with a weekend rush to do route recce for Click-4-Klick....10.5km and 13.3km seems to be very very long for me now...................I din managed to run all the way..and walked quite a fair bit
• 4 days in the office dunno what to catch up......too short a time to take over a task as after that is 10days of holiday again
• Flying off tomolo morning 6am.......and back to tuesday....2 days to prepare for the charity project before it kicks off....I left with the sunday before 1st working day next year to recharge for the new challenging year

so long.....I will be BACK!

Click-4-Klick

Everybody loves a challenge. I guess in my list of acquaintances and friends, none more so than this lady, Kelly. She among all that I know has ran the most marathon and ultra marathons. 38 in all in the past 8 years!

To kick off 2010, she has decided to take on not 1 but 2 challenges.

1) Challenge no 1 - to run non-stop for 30 hours and to cover 160km in the process

2) Challenge no 2 - to raise $50,000.00 for the President's Challenge.

I really have to salute her (actually if I am in camo, I have no choice ~ she is a Major in the SAF) but it is her mental strength that amazes me. Read more about her races adventure here.

Back to the 2 challenges, on 1 January 2010 at 3am she will start running circles at Bedok Reservoir before running from there to MacRitchie Reservoir where she will continue running the 10.5km trail until she hit 30 hours. She hopes supporters and friends will help her to complete the challenge by donating generously to the President's Challenge either with an outright donation or a pledge of an amount ($1 or more) for every kilometre ran.

Unlike most fund raising projects, all donations received for Click-4-Klick will go directly to the President's Challenge. There will be no deductions of fund raising expenses, admin charges etc. So please donate generously.

For more information on the challenge and how you can make a donation or pledge, click here. For more information on the President's Challenge, click here.

5 more sunsets: The Evolution of Running Shoes

5 more....came across this interesting short article on running shoes:

The Evolution of Running Shoes from www.madetorun.com

6 more sunrises : Singapore marathon SCSM REPC

When down to Floating Platform Seating Gallery bottom for the "Special" 8th anniversary SCSM Race Entry Pack Collection

I thought there might be a "special" event for this "special" collection.....saw the big entrance

Split the queue into different race category

I went winding around the place and end up seeing all the counters....with no queue at all

And got my race pack in less than 3min.....and the race pack....shrinked! compared to 2005 , 2006, 2007 and 2008

 

 

I certainly missed the big pack of pasta given in the pack in the past years

Full day adventure with Vibram Five Fingers Sprint

It was a great sunday morning where the sun is high and bright. I decided to bring my five fingers sprint out for an adventure.....

First is to slip it on and went for a light jog in the grass trail....My feet love the "raw" feel of the ground...the soft and comfortable soil to step on..

The good weather has prompted me and my wife to go cycling from Changi Beach to East Coast Park...The only way to do that is to rent a bike from PITSTOP, the only bike rental service that allows rented Bike to be returned at a different station

Is kind of weird feeling at first that my sole is feeling the pedal holes and grooves....I was able to pedal better with the good grip on the pedals

As you can expect...my VFF did draw some curious eyes along the way.....The whole rides took about 2hrs and we went to the beach side and relax....and let my VFF to enjoy the nice weather and scenery

Next stop is a new shopping mall is Singapore Shopping street called Orchard Central....Hidden inside this new shopping mall is the world tallest indoor VIA FERRATA at 30m high operated by Border Crossing.

After safety and equipment briefing, we went on our way....I was the lead climber wit my VFF..........

And we reached the end point in about 20mins.....my VFF has provided superb grip on the and steel rigs and also on the wall for certain part of the route......it gives me more confidence when challenged at difficult path on the wall....

And just one climb on the VIA FERRATA is not enough.....I went for another round of Rock Climbing....VFF grip on the rocks are great...VFF will be good for adventure racing where multi-discipline challenges including running, biking, kayaking, rock climbing, rope ascent where good grip and feel by the feet helps a lot...

Great day out with my VFF Sprint

ToesShoes...alternative to Nike Free 1.0

Nike Free concepts is that we should but Nike Free 7.0 to train...followed by 5.0 and then down to 3.0 where the smaller the number, the closer our free are to barefoot running....unfortunately, the marketing did not kick off as it supposed to be and Nike went back to create the Nike Free Everyday by inserting a Zoom Air at the heel of the free which actually I can consider this as Free 9.0 which is close to normal running shoes
As my biggest worry is that My Nike Free 3.0 which clocked > 400++km cannot last until end of this marathon, I also worried that I cannot find another pair once this pair is beyond wearing condition....seems that 3.0 will not be in store for the next season.....Where can I find another pairs of shoes to run with? Is there any alternative?
The big question is do I revert back to run with my other shoes like my new low mileage of Brooks Ghost?
The truth is....after running with Nike Free 3.0, no knee pain, my ITB flare up and no Hip pain which I experienced before with my previous running shoes....so Free is here to stay on my feet but for how long?

On fine day, I found out that I have a $30 Taka voucher that for past 6 mths...many visits to Taka and cannot find anything to buy....and I found out from a website that Taka going to start a new counter selling something which may be a good replacement for my Nike Free 3.0
I reached Taka and found the counter beside the escalator where phiten used to have a counter...now phiten was a big seller and upgraded to selling inside one of the sports section....I was walking around the counter looking for the sales person and same an old couple hanging around...the old man was wearing a pair and was happily walking around the counter....Saw this boy in black back to the counter and the old man paid for his pair
The sales boy came to serve me....after measuring my feet on the measuring template....he went in to get 2-3 pairs of my size.....a middle aged man came along with his 2 daughters and found this interesting...he sat down and wait until the sales boy came back with a few boxes for me...the man asked for a few pair to try and without any other question...brought a pair after consulting his daugthers on the colour to get.......2nd pair sold
As for me.....I saw this (Vibram five fingers classic) and try but somehow the shape of my left feet does not fit well into it....no matter how I tighten, it will still feels very loose...the heels seems like slipping out of it all the time

So I went on to try this(vibram five fingers sprint), with the strap on top..it helps to hold the feet in place and solved my loose left foot issue....

an I saw this (vibram five fingers KSO) but the price is out of my budget and also....I prefer to start as minimum as possible...maybe next time run trail will need this then get it

So...I became the sales boy 3rd customer and got the red sprint....I chit chat wit the boy and found out that he was just a few hours into this job.....and commission only comes in after the 3rd pair sold......I was amazed by his luck and wish him good luck....and I am glad to hit his 3 pairs quota....which means the next pair onwards, he will get commission for them.......
So I got this in the box...the rest of the photos speaks for themselves:

Note: The first run went well for 6km...I was able to maintain the same running style as my Nike Free 3.0..calves got ache after that..this shows that 3.0 is still a distance away from 1.0.......conversion will be done after the coming marathon
At least, I found my replacement for Nike Free 3.0 and I am advancing to Free 1.0....or should I said moving backward to times before shoes are born
Time to ditch my Nikes', Adidas' and Brooks'..................

16 more sunset to D-Day

16 more sunset and is the time of the year where runners will gather to run the annual marathon in the city...After doing 2 marathons in 2005 and 2006 and missed 2007 and 2008, I should be back at the start line for my 3rd...

This year is a very good year for my running...the very first is to control my health and injuries...past 2 years of bronchitis has taken a lot of my running away....on top of that, I am constantly hit by injuries on my right legs....ITB, Knee pain, hip pain.......and this year...I kept my bronchitis away...hopefully for good...and found the solution for my weak right legs

Running this year started out in last Feb after my Europe trip...It was in mid-April that I started my regular swimming sessions....at least once a week to later most of the time twice a week.....from 10 laps to 20 laps and recently 50 laps...August to OCt, I also paid myself into the company building Gym to do stationary bike to strength my Quads...with cycling and swimming in place, I actually cut down my running to twice a week for most of the time

Graph below shows per run distances and we can see the progress to 3 long runs at about 30 for past 3 weekend

Graph below shows weekly mileage...only 2 weeks hit past 50km....

Compared to the mileage in 2005, this year mileage is very very low:

There will be people asking if this is sufficient for a full marathon...the anwser is yes for a finish comfortably without aiming for time....

Hope my shoes can last the distance before tearing up........

Special REPC for SCSM

Got this today

Congratulations! Your ballot to collect your Race Pack at the 8th Standard Chartered Singapore Marathon Anniversary Special REPC has been successful.

Collection details are as follows:

* Date : 28 & 29 November 2009

* Venue : The Float @ Marina Bay

* Time : 10am to 7pm

Things to note:

1. Please bring along your Identity Card/Photo ID for collection. If you are unable to collect your Race Pack personally, you may appoint a representative on your behalf.

The authorised representative must present the following for collection:

* Letter of Authorisation signed by runner

* Representative’s Identity Card/Photo ID

* Photocopy of runner’s Identity Card/Photo ID

2. No parking is allowed at the Floating Platform. The nearest carparks are at Marina Square, Esplanade and Suntec City. Participants are strongly advised to take public transport.

Sengkang to Changi Exhibition Centre.....

My Nike Free 3.0 mileage passed the 400km mark afetr today's Long Run....

Looking at the condition...I am praying that It can last for 4 more weeks before any part start to tear up....

My search for another Free 3.0 or alternative never stop....Dropped by Wisma Nike shop and saw a pair of Mens lying on the rack...I was told that this is the last pair and size is US8.5.....The Sales found out that I going to run this for the next marathon and he said I better go see doctor for checkup often....and I replied...I did see doc often..that is because of my knee pains...before I switched to Nike Free 3.0.....just sore feet after a long run and no other "injury" pains

I reached home and flip my shoes over and found that 2 useless rubber sticked at the heels of my left shoes has came off....and the outsole looked trashed.....but it is still very comfy for runs.....

My legs ..especially my right hamstrings and Quads are still sore from friday nite 2hrs 40min walk at MR.......and the lack of sleep yesterday tempted me to stay on my bed when the alarm rang.....it took quite a while for my body to wake up...as a result...I started 15min later than planned....legs started moving at 5.45am..with a plan of 10min run with 2 min walk

My digestion suffered for the whole week and I suspect I may hit with nutrition problem during the run..and I may need to run toilets along the way....I have planned the route such that there are several possible "bombing" location

My sore quads are handling well even after an hour run........the sun came out by a light cool breeze made the run bearable....one of the toilet is at bedok Reservoir but the toilet was having upgrading and the temporary toilet stinks badly...i decided to skip this.....

Along Tampines Ave 10, an Uncle in running attire kept following me after Old Tampines Road until we almost hit the entrance to TPE at IKEA....He asked me how to run from Pasir Ris to Punggol..He mentioned that He ran from Punggol and run thru Old Tampines Road before reaching here..and he thought there is a way to go about it....I told him....the only nearest way is for him to run back where he came from....

Have a short toilet break at Paris Ris West plaza....got an expensive H2O from 7-11 and went ahead towards Loyang along Pasir Ris Ave 3

Very soon, I hit the Blue Mosque....Int he past...when ever I reached this part, my knees will pain until I have to limp home....but not for today....passed Loyang Point and turned left towards Changi...a lot of cyclist activity here.....mountain bikes and road bikes where charging down the slopes........Second wind came...I overshoot my 10min twice...running became light and easy

Hit Changi Beach and the sun came scorching Hot......my water ran out...and Changi Beach toilets also going thru upgrading

I pressed on and ration my water.....hit the point where the REAL Run U-turned for runners to hit the beach.....When I reached the road going into Changi Jetty...I ran with the REAL Run runners.......saw the 13km mark just outside the Changi Aviation Road and I decidded to stop my clock at 30km..met AC who is jogging very slowly so I told him to walk fast and stop trashing his ankles...and I walked with him for the next 2 km from the main road to the end point.....

My legs are trashed after 30km of run/walk and 2km of walk in the hot sun.......went for breakfast and the first time I reached home to dig out all the ice I have in my fridge

And have a nice ICE COLD bath for my sore feet........

One more week of 30km and I can relac for 2 more weeks before D-day.......

Time to nap

Runner's World Dec 2009

Cutting down my 30 laps swim PB by 90s in 2.5mths....

About half a year ago in April, I posted about starting long swim since feb...I was then doing 30laps in 40:12min

2 months later in June, I cut down my 30laps to 37:00min

Another 2 months later in August...I tried out new techniques to my stroke and managed to cut my time further to 35:00min

Another 2 months has passed, in the last 2 months, still keeping to 2 swim sessions per week (Wed and Sun) I increased my swim distance to 50 laps.......I dun go for fast and tough swim because tuesday I would be in the gym so Wed my swim needed muscles will still be sore......and Sat is usually my long run and sunday swim will be slow but long for recovery of lower body from the previous day run and to increased stamina of upper body...

Today is a bit different....I din go gym yesterday but went for a run so my upper body is fully rested for the swim.....a strong swimmer was swimming beside me giving a bit of motivation to swim faster (although I am much slower than her).........I managed to cut down 90s off my previous best 2 months ago and hit 33:23min for 30 laps

The graph below shows the progression for my timed 1.5km swim from May....other swim sessions longer or shorter than 1.5km are not in...that's y the data are few on the graph

I hope I will continue to swim and make it part of weekly schedule to keep myself healthy

Nike Human Race (Singapore)10km 2009

Woke up at 4am.......had arranged to with Insane CM to run down 13km to Nike Human Race.......Sat supposed to be LSD day but this event on sat this year so decided to carry with LSD....

Start at 5.15am....we met many participant with the Red and Loud event Tee waiting for transport along the way....feel like asking them to join in the run down....maybe like pipe piper...oneby one follow and end up a big crowd when we reached the startpoint....daydreaming...

The last 3km of the run down actually covered the last 3km of the run ...we were running and suddenly a Beep sounded....then we realised our D-tag went over one of timing checkpoint....OOoops......we reached a waterpoint at after 8km mark......the volunteers are all staring at us thinking why we are running already.....and a young cute boy actually offered 100plus to us.....

We reached just in time to squeeze into the first wave...after 25min of rest from the end of the 13km..the gun fired.....the band at the startpoint is irritating.....

I tried measuring the route using online tools and the distance seems very accurate....the distance markers are good as well......the whole route has 4 waterpoints and they are well filled with ice mountain and 100 plus......I take my time and completed the 10km within 70min.......lots of banana and water at the end point..saw ice-cream also

This year finisher wrist band is much much better than last year cheapo one.....got a nice little box to contain it

Rubbery like the sports band and nice orange colour.....

Nice............

Very impressed that when I reached home.....the results are up online......

another event The North Face 100 crash with this run....so many good experienced hardcore did not come for this........only see a lot of young boys and girls...

I would say a well organised event......I will come back again next year