RESULTS :- STANDARD CHARTERED MARATHON 07-DEC-2008

RESULTS are out for the Standard Chartered Marathon Race 7-Dec-08

SUCCESS !! WE DID IT !!!

Listed below are all our AMK Hot-Runners HEROES who have completed the Marathon events that they have set out to do..... Cheers !

Total 50,000 participants this year, a new record.

ACTUAL RESULTS (Chip Time) :

42.195km FULL Marathon
!
Poh HC 5:25:27 (2nd timer)

Isn't she gorgeous ?
Our very own Lady FULL Marathoner from AMK Hot-Runners !


!
Yip YS 6:50:01

Our macho movie star from AMK Hot-Runners.








Ong BH 5:08:00

Isn't he cool and charming ?

Our top male model advertising the S9-HD Bluetooth Stereo Headset Motorola while running his FULL marathon!

The battery lasted throughout his FULL marathon race. Wow... GREAT product.

Andersen-Bech Kim 3:54:30
(Wow! This man can really run!)
Our imported talent from oversea, Denmark.

Chan CS 4:59:28
Tay BH 5:44:00
!
Karthik Nischal 6:03:44
Our AMK Hot-Runners own Bollywood star !








!

Teo Tim 3:40:21

(Wow... this man can fly !)
Our FASTEST AMK Hot-Runner !!!

21.1km Half Martahon

Gan HC 2:26:01 (1st timer. 2,132 out of 6,339 men runners.)
our cheer leader......

Kuan ST 2:54:47 (1st timer)
Yeo KJ 2:26:15 (1st timer)
Tan YB 2:55:00 (lady)

Goh Edwin 2:22:34 (our own Tom Cruise... Mission not Impossible)

10km Quarter Marathon
!
Ng HT 1:07:23

Father and son pair. Son out-do dad!
Father a GREAT motivator...

Ng Jen Ho 0:55:22 (1st timer. Wow!)


LJ Lim 00:51:10

1st timer. My hero.
271 out of 7,669 men runners. Wow!







!
Phang KW 1:03:41

I did it ! My personal RECORD time!

Completing any marathon event is a GLORY!!



Per SH 1:27:00 (lady)
Tan Ivy 1:30:00 (lady)
Tee Eric 0:58:00

Hong SC 1:04:38 (2nd timer. Gun time only. Chip was in pocket and not on shoe!)
!

Alena (Mrs.Hong) 1:04:23 (2nd timer)
Wow... she is FAST!
I like her "rambutan" hair-style.

Run for Health, Run for Fun, Run for Life.

STANDARD CHARTERED MARATHON 07-DEC-2008

SUCCESS !! WE DID IT !!!

PRELIMINARY RESULTS (Gun Time) :
42.195km FULL Marathon
Poh HC approx. 5hr 24min
Chan CS slightly less than 5 hr

21.1km Half Martahon
Gan HC 2hr 28min (first timer)
Kuan ST 2hr 55min (first timer)

10km Quarter Marathon
Ng HT 68 min
HT junior 65 min (first timer)
Hong SC 67 min
Hong Alena 65 min
LJ Lim 51 min (first timer)

Total 50,000 participants this year, a new record.
The 42km full marathon started at 5:30am. My half marathon race started at 6:30am.

Woke up at 4:45am. Drank a cup of coffee and ate 2 bananas and a energy bar biscuit. Kuan drove to my house and we left together in my car for High Street Centre carpark (along North Bridge Rd) at 5:30am. Went to the toilet about 15 minutes before the race start. Put a pack of energy gel in my small pocket and plan to take it at 12km mark. Have to hand-carry my car key and some dollar notes during the run.


0km - START POINT

There were about 12,500 people doing the half marathon race. It was very crowded on the Esplanade Bridge. Kuan and myself continue to walk and inch forward to get closer to the front. We were somewhere between 100 to 200m away from the Start point. The atmosphere was great. Brought along my Garmin heart rate, speed and distance monitoring watch to track my running information.

0km to 10km
Was monitoring my running speed from my Garmin watch. Was trying to keep my running speed between 10 to 11 km/hr for the first 10km. Was able to maintain above 10km/hr speed reasonably well. This speed will help me clear the first 10km faster and save me sometime to complete the full 21km later. And my body can take 10km/hr speed reasonably well for first 10km.
With advice from my colleage Pete Laute, I grabbed a cup of drink at each of the drinking stations along the way to stay hydrated.
At 8km mark, felt the socks rubbing against the small toes. Was thinking of stopping to adjust the socks but decided not to so as not to waste time.
Completed the first 10km around 52min and 43sec.

10km to 14km
Cleared the first 12km quite comfortably and decided not to take the energy gel to save time. Another reason is I have never taken energy gel before and not sure how the bodywill react.
Once I crossed the 14km mark, started to feel tire and more difficult to run.

14km to 17km
Continue to try to keep at 10km /hr speed. Not thirsty as I stop at almost each of the drink stations. Cardio ok but the leg getting to feel tired. Stop time at the drink station also getting longer.

17 to 21km
At 17km mark started to feel a bit of leg cramps !! Oh my goodness, am I able to complete the full 21km now ? Stopped to walk for a while before running again.
Switched my watch to monitor heart rate instead of speed and trying to keep my heart rate within Zone 4( 80% to 90% of max heart rate). Continue to take deep breath during the run hoping to get more oxygen to the muscles to help the leg cramp situation. Continued to focus on pulling the legs up (pose method). It helps as I begin to feel lighter to lift the legs.
After 17km mark, my lower back started to feel some pains. So started combination of run, walk and run. Cardio was perfectly ok. Only problem is with leg cramp and lower back pain.
At the final 400m, felt really good and continue to pick up speed a little but keep heart rate at Zone 4.
When crossing the END point, felt extremely good that I managed to complete the 21km half marathon race. It reminded me of what CS Chan told me before that "Completing any marathon event is a GLORY".

After The Marathon Race
Collected the beautiful medal for completing the half marathon race.
Waited at meeting point C and managed to meet up with Kuan, Hong, Alena, HT and his son. Drank a bottle of water and 2 bottles of 100-Plus. Took the energy gel that I have been carrying during the race. It tasted terrible, very thick and sweet.
We walked to Lau Pah Sat hawker centre and ate breakfast there.
While walking back to the carpark around 11:30am, saw a big group of full marathon runners still steaming in towards the finishing line. They have been running for more than 6 hours !! We stopped there and cheered for them for about 10 minutes. Noticed people of all shapes and sizes, different ages and genders, nationilities and color, etc. It was amazing to see such diversity. Really respect them for their strong endurance. I told Kuan and myself that we must join next year Standard Chartered December FULL MARATHON RACE.

After Reaching Home
Took off my shoes and saw swollen "water bag" on the small toes of both my legs. Pink color on right small toe and skin color on left small toe. Need to wear proper socks in future for running. Was wearing wrong socks (tennis), too thick.
The nail of my right foot centre toe looked like it is going to drop off.
Left foot ankle terrible pain. Lower back feeling tired and slight pain.
Left arm pit reddish due to abrasion with the running t-shirt.

===> FOR ACTUAL RESULT CLICK HERE <===

Run for Health, Run for Fun, Run for Life.

Confirmed Running for the Standard Chartered Marathon 7-Dec

Confirmed participants running for the 7-Dec-08 Standard Chartered Marathon Race in Singapore are :-

Tay BH (M) Full Marathon, Chan CS (M) Full Marathon
Kim (M) Full Marathon, Yip YS (M) Full Marathon
Yun YS (M) Full Marathon, Tim Teo (M) Full Marathon
Poh HC (M) Full Marathon

Gan HC (M) Half Marathon, Yeo KJ (M) Half Marathon
Kuan ST Half Marathon, Cecilia Yeoh (M) Half Marathon

Ng HT (M) Quarter Marathon (to run together with son), Ng HT-Junior Quarter Marathon
Phang KW (M) Quarter Marathon, Per SH (M) Quarter Marathon
Hong SC Quarter Marathon , Alena Hong Quarter Marathon
Lim LJ Quarter Marathon
Note :
42.195km - Full Marathon
21.1km - Half Marathon
10km - Quarter Marathon

Free Running Pack for the Standard Chartered Marathon

Went to collect the free running pack today after work. Quite nice goodies. A sports bag with a very nice blue color Adidas running singlet, energy bar, hot-rub, etc.
Adidas, Polar and other shops were there to promote items for sales.
Bought my very first pair of "proper" running shorts from Adidas at $36 after 20% discount.
Also bought 2 sets of souveneuir from ELM, a keychain and a phone chain for $10 per set.

AMK Hot Runners' LUNCH Get Together - 4th Dec '08

Great turn-out for carbo-loading lunch at office cafeteria today for AMK Hot Runners. All together 11 of them. Wonderful and beautiful people (why.... because they are AMK Hot Runners!).

Bech-Andersen Kim; Chan ChengSoon; Yip Yew Seng;

Gan HC; Yeo KengJoon; Phang KokWai;

Yuan Zijing; Yun YowSeng; Tan Huai;

New Catherine; Yeoh William;

Kim target below 4 hours for his full marathon (1st timer).

During his training session he has crossed 42km TWICE! Since he bought his new super duper Polar heart rate, speed and distance monitoring watch, he has clocked in a total fo 799Km on his run since Sept till now. Wow.... 799Km !! More milage than my car has clocked in during the same period.

CS aiming for close to 4 hrs for his full marathon (regular).

YS Yip going to take it easy with walk and run combination for his full marathon (1st timer).

KJ target for less than 3 hrs for his half marathon (1st timer).

HC aiming for less than 2.5 hrs for his half marathon (1st timer).

KW is going to enjoy his 2nd 10km race at his own pace within 68 minutes (lucky number).
HT targeting less than 1 hr his 10km run.

Short running training prior to half marathon race

Went for a short 3km run at targeted marathon race speed of around 10km/hr. Followed by a 1km cool down run.
Will likely be running again tomorrow for a short 3 to 4km and stop running until this Sunday 7-Dec actual race day.
Though running a short distance of 4km, felt a bit tired today. Probably due to last night did not sleep well.

Intervals Running Training

Planning to let the body rest as much as possible this week and do carbo-loading (high complex carbohydrate food intake e.g. spaghetti, bananas, etc).



Went for a short Interval Running practice. Fast race for 100m or 200m and then rest for between 1 to 2 minutes. Then race for another 100m or 200m and rest. Repeated for about 9 times. Then do a final normal run for about 400m.




Since I bought the Garmin heart rate, speed and distance monitoring watch, have ran a total of 65.8km with it. So easy to use and the watch upload wirelessly the running data to the PC. It can display the running records in table and plot the charts automatically. It keeps track of all your historical running data.



5 more days to the 7-Dec Standard Chartered Marathon race.

Reigning world champion marathon runner, Luke Kibet, has confirmed his participation in the Standard Chartered Singapore Marathon this year on 7 December. Kibet’s win at the 2007 World Championships in Athletics in Osaka, Japan, where he completed his run in 2:15:59 hours, made him the first Kenyan in 20 years to win a marathon gold medal at the World Championships.

Running with AMK Hot Runners on Track 24

Went to run with 5 other colleagues (HT, William, Stanley, YowSeng & KokWai). This is the highest number of people turned up to run together from the office. At the end of the run, saw another 2 other runners (Daniel Ng & Michael Wang) in the office area. Invited them to join the AMK hot-runners group as well.
Went to run along the 6km AMK Track 24 route. As usual YowSeng was way ahead of all of us. I am a distance second. Then saw Kok Wai and followed by Stanley (Surprised! He seems like a very good runner).
My running time recorded by the Garmin heart rate, distance and speed monitor watch is as follows :-

Track 24 : Total distance 6.58km. Time taken 36:42 minutes. Average speed 10.8km/hr.
Rested for a while to chat with fellow hot runners. Then continue to run home, about 3km.






Run home : Total distance 3.22km. Time taken 19:59 minutes. Average speed 9.7km/hr (several traffic stops).

TOTAL run today : Distance 9.8km. Time 56:41 minutes. Average speed 10.4km/hr (or pace 57.82min/10km).

Quite happy with today's run. The first 6km along Track 24 was quite easy on the legs and cardio.
Will likely stop running from next week Wednesday onwards to reserve energy for the actual race day Sunday 7-Dec. Cheers......

Training using Interval Running

Still having a slight pain on the inner side of the left heel. Decided to do short fast runs instead of longer distance run.
Did a 300m fast run and rest for heart-rate to slow to around 120 bpm. Then repeated for a total of 6 times.
Did a 200m fast run and rest for heart-rate to slow to around 120 bpm. Then repeated for a total of 3 times.
Did a final slow run of 300m to complete a total of about 3km run.
11 days left to 7-Dec marathon race day.

Running in preparation for the 7-Dec Standard Chartered Marathon Race

Countdown : 13 more days to 7-Dec Standard Chartered Marathon Race.

Wanted to run in the open area. But it was raining and went to the gym and running on treadmill instead. Was trying to do a 8km practise run but decided to push to 10km as there is very few more days left before the 7-Dec marathon running race.




At the first 5km mark (around 30 minutes), the trackmill automatic go into cool down mode and stopped after 3 minutes. It was pre-programmed for max 30 minutes. So, the chart showed a slow down at around the 5km mark. Average speed I believe is still around 10km/hr.



Completed the first 9km run almost not stop. But felt very thirsty. So stop at 9km mark and went to grab a quick drink. Then continue for amother final 1km run.

Was in Marina Square yesterday. Saw a sport-care shop call Phiten (shop unit #03-302). They sell AquaTitan products (www.phiten.com.sg). Suppose to be a special method to process Titanum and embedded them into fabrics of clothings, socks, bracelets, neckless, etc. Was told it will improve blood circulation, help relief pain and speed up recovery from sports injury. Was skeptical about it.
They provided a short demo. Use your index finger to lift 2 bottles to water. Then place any of the AquaTitan products around your fingers and try the lifting exercise again. I felt that it seems less stressful on the hand. Tried 3 times and seems to have effect.
Then the shop provided me a free sample sticker which I sticked onto my left heel. Slept with it last night. Woke up this morning and felt some pain on my right heel but no pain on the left heel (which has the sticker on it). Was surprised.
Went to run the 10km today with the AquaTitan in-sole layer (about 2mm thin, S$45) inside the shoe. Though skepical about the effectiveness, but completed the 10km run without any pain on the heels. Interesting. Will wait and see for 1 to 2 days to see if there is really no heel pain which will conclude that this product is really working.

AMK Hot Runners Group running on Thu 20-Nov-08

Went to run with 4 other colleagues today after work :- YS Yun, Zi Jing, Kok Wai and Stanley.
YS lead the group on a new running route call the 'Track 24" along Lentor Avenue.
Turn left from AMK St.64 into Yio Chu Kang rd.
Turn right into Lentor Avenue.
Afte Bullion Park Condo (on the left) turn right into Track 24 (red sign showing state land).
Run till the end of Track 24 and u-turn back into Lentor Ave,
back into Yio Chu Kang Rd and then back to AMK St. 64.
Total distant is about 6.79km.

YS Yun lead the pack started running off at 12km/hr speed. Non of us could catch up with him. He and ZhiZhing ran at between 11 to 12 km/hr speed. I was struggling trying to catch up and can only manage around 10.5km/hr speed. Felt some stress around the chest left side area (around the heart area).






Tracked the run with my Garmin heart rate, speed and distant monitoring watch as usual.
Total distance 6.79km.
Total time 38 min & 47 sec.
Average speed 10.5km/hr.
Average cadence 160rpm.

5km running practise with Garmin heart rate monitoring watch.

Woke up eary this morning and went for a 5km run but ended up with a total of 6.84km unknowingly. Of course with my Garmin heart rate monitoring watch (my 4th time using this).
Felt really great !! No pain on knee nor heel. Some muscle soreness on the hamstrings (at the back of the lower legs).
Seldom ran in the morning. After bath, still sweat heavily. But felt really GREAT to run again after a log break.
And the Garmin heart rate monitoring watch is amazing. Loves it !
Total distant 6.84km.
Total time 41 minutes 7 seconds.
Average pace 6.0 minutes per km.
Average speed 10.0km/hr.
Average heart rate 170 bpm.
Max heart rate 185 bpm.
Average cadence 160 rpm.

Restart running again to prepare for my half marathon race.

Was on business trip to Chicago (USA) and Sau Paulo (Brazil) last week. Just reach home today morning at 1:00am after taking a total of 40 hours from Sao Paulo (actual time in plane flight is 31 hours) !

Have stopped running since 28-Oct due to heel pain and later on business trip. Running out of time now to train for the half marathon race. Put on my Garmin gadgets and restarted running again this evening for 3km. Trying to go on the conservative and gradually build up distant and speed to prevent possible injury.
Felt really good to restart running again.