Did 10km in 59:45 minutes in the gym

Was driving to Upper Pierce Reservoir after office hour to join the hot-runners for the Tuesday weekly run. Along the way, there was light rain and drizzling. Heard from radio there was a fallen tree along Yio Chu Kang road. So decided to go to SCC gym instead to avoid the rain and traffic jam.

Did 10km in 59:45 minutes. Very happy with the result as I have not been running more than 7km for quite some time. Need to start building up stamina to 15km and then 21km soon.

Found out that 5 of the hot-runners went ahead and run in UPR despite the rain. All of us are die-hard runners!!

My very 1st 42.195km Full Marathon Ran

SUCCESS. We did it !!

The Singapore Standard Chartered Marathon event is getting so popular. Within a short few week

after opening for registration, the 50,000 places were all fully taken up and registration was closed. Ended up some of our fellow runners were not able to join.

Woke up late for my Aug-09 SAFRA Marina Bay 21km event. So, setup 3 alarm clocks last night just to be sure that I can wake up on time for my first Full marathon event today.

Woke up at 3:30am as planned. Took a cup of coffee, 3 bananas and 2 Nature Valley energy bar biscuits (free). Before leaving house, took a glass of the Berocca vitamin C drink (free). Drove out from home at 4:30am and reach event site at 5:00am.

A little surprised to see such a huge crowd. Moved myself ahead bit by bit on the Esplanade bridge towards the starting point. Nice to see that the queue line was properly labelled for >5 hr, 5hr, 4.5hr, 4.0hr, etc. Moved ahead and join the crowd at the 5 hr group.

Since I started running again on 9-Jul-08 with HT Ng and William Yeoh, I have never expected that I will ever run a full 42.195km marathon. One and a half year later, here I am just about to start my very first full marathon ran today at 5:30am. The feeling was great. Have two goals :

Goal#1 : to complete the full 42.195km marathon ran.

Goal#2 : to try to do it within 5:00 hours.

Initial plan was to try to complete the full event at an average speed of 9km/hr which will enable me to complete the full event within less than 5 hours. But I meshed it all up when the race started. Carry a fluid belt with me to carry items like car key, handphone, energy gel and a small bottle of 100-Plus (300ml). Brought along 4 packets of GU energy gel and plan to take one at 45 minutes or an hour interval.

0 to 10km

Started slow to allow the body to warm up. Tried to keep speed between 9km/hr and 10km/hr. Saw a black dressed ‘witch’ (without broom) running at a fairly constant speed of around 10km/hr. So decided to pace her. Quite comfortable pace and continue to run right behind the ‘witch’. Drink at each water point to stay hydrated as advice by Pete Laute.

10km to 20km

At around 10km mark, the “witch” met a “Santa mama” and stopped to chat. So I continue on and met our fellow hot-runner CS Chan (several-time marathoner). Started to pace and follow behind CS. Speed was between 10km/hr to 12km/hr. Deviated from my overall plan but feeling reasonably comfortable at that speed. Along the way saw the 4.5-hour marathon pacers, so my timing was quite ok I thought. Drink at each water point to stay hydrated. Always go for 100-Plus isotonic drink instead of plain water as it hydrates the body better as it replenishes the electrolytes.

20km to 30km

After 20km was not able to catch up with CS and the distance between him and me begin to widen. Continue to run at around 10km/hr speed. At 28km mark, started to feel some pain around the thigh and hamstring area. Bad sign and a symptom of cramp about to come. So stop to stretch the legs and then continue to run. Put on ‘heat-rubs’ along the way when there are supply available. So started a mixture of run and stop+stretch from 28km to 30km and try best to avoid onset of cramps. Told myself regardless what happen, must complete the full marathon.

30km to 40km

Saw the 5-hour marathon pacers, so thought may still have chance to complete the full marathon within 5 hours. Started to stay close to the 5-hour marathon pacers from 33km to 37km mark. Running speed was averaging around 9km/hr. Reasonably ok and did not trigger the cramps. Quite glad and still optimistic that maybe able to complete within 5 hours if the cramps do not sets in. However at 37km the pains around the legs were getting much stronger. The helpers along the way all ran out of the “heat-rubs”. So stopped and stretched the legs again and again and then run. Stopped several times to stretch… continue with a mix of run and stop+stretch to keep myself going. Borrowed some “heat-rub” from a fellow runner near a bus-stop. Seems to help relief some of the pain. Told myself that in future I must bring along some “heat-rub”.

40km to 42.195km

At 39km mark decided to continue running with minimal or no stops to complete the event with reasonable timing. Continued at average speed of 9km/hr and mindful of potential cramps setting in. Completed the full final few kilometres at that moderate speed through sheer determination.

COMPLETED THE 42.195KM FULL MARATHON IN 5:19:51 HOURS.

Was so so glad that I manage to complete the 42.195km Full Marathon and still able to walk around the place. As CS Chan said “It’s a Glory to complete a Marathon event”. Cheers….

After the finishing line, saw my wife and daughter at the side looking out for me. So glad that they have came to provide me the support. This is the first time they came to join me for a running event.

Met ZhiJing and Joe.

AFTER THE MARATHON (SAME DAY)

Was able to drive car home. Very glad that there is no injury. Thigh muscles very painful. Have difficulty taking off the socks. Very easy to get a cramp on every parts of the body if that portion of the body moves too fast e.g. arms, legs, etc. Felt legs pain while climbing stairs,

need to climb stairs slowly.

DAY 1 AFTER MARATHON

Thank goodness that my meeting in US was postponed to Jan-10. If not, the travelling and flight journey can be torturous. Went back to office to work today. Still have some pains on the legs and body generally felt tired.

DAY 2 AFTER MARATHON

Almost fully recovered. Most of the pains were gone. Was pleasantly surprised at the fast pace of recovery. Told myself must do another marathon again and aim to complete within 5 hours. Wanted to sign up for Sundown marathon on 29-May-10 but clashes with some other commitment. So will have to give this a miss.

Definitely will sign up for next year August Marina Bay Half Marathon and December Standard Chartered Full Marathon. Will also sign up for other running events along the way to continue to keep the body in tune and healthy. Not sure whether to run at constant speed of 9km/hr throughout or to use another different strategy to complete the full marathon within 5 hours.

I have never thought of running a Full Marathon some 1.5 years ago. Special Thanks to HT Ng and ST Kuan who have motivated me to sign up for my very first running event last year August i.e. SAFRA Marina Bay 10km run. And for HT Ng and William Yeoh who ran with me since then in the Nanyang Polytechnics running track and subsequently migrated to some of our other favourite running routes. And the joy of running with all our fellow Hot-Runners !!

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

10.71km solo run at East Coast

Was at supplier site in Chai Chee drive. After work decided to go and run at East Coast. Parked at carpark F1 instead of B1 as it is closer to the supplier site. EJ went running too and parked at carpark B1. I ran all the way from carpark F1 to B1 and back.

Total clocked in 10.71km in 1:06:48hr. Started really slow in the first half. After reaching carpark B1 did a u-turn back. Along the way met EJ. After that begin to tail-gate a lady runner in red t-shirt (same color as mine). Was pacing closely right behind her. She picked up speed along the way and I tagged along real closely. When we were about to reach the Seafood Centre, she did a u-turn back. What a pity as she is running at fairly good speed and a good pacer for me. Did not clearly see her face.

Overall, very glad with the run. The timing was better than expected as first half I was running real slow. The second half was quite fast while pacing the lady runner. Went to the hawker centre and took a young coconut. Felt great.

Did a 16km run today

Wife went for "marathon shopping" along Orchard road for 6 hours. So decided to go for a 15km run today. Went to run around Seletar Hills Estate area.

Identified a running route of 2.6km. Used this route as a circuit and did multiple runs around this route. Set up a water point (with a bottle of 100-Plus and a cup) near the Neram Crescent playground garden. Planned to stop at this water point and grabbed a drink after each round.

During the initial 1st, 2nd and 3rd round... felt quite thirsty and this water point proved to be very useful. After about 10km, the body really warmed up well and did not felt thirsty after that... so continue to run without drinking until 14km mark.

Continue with drinking for another 2km and completed total 16km today. For this final 2km, did a mixture of walking 300m and fast run 300m.

Overall, very happy to have covered 16km vs original plan of 15km. I am ready for the 24-May PA Passion run now.

Used to run on Tue and Thu only in the past if I can make it. Looks like a good idea to try to run on Tue, Thu and Sat (if time permits)... body will stay more consistently fit.

Planning to join a few running events by staggering increasing distance to get ready for a FULL Marathon 42km run by Dec this year.
24-May : PA Passion run - 15km
08-Aug : SAFRA Marina Bay run - 21km
08-Dec : Standard Chartered Marathon - 42km

( Completing any Marathon event is a Glory. Quote by CS Chan ).

Run with ex-colleauges along Track-24

Went to run the 6km Track-24 route with CM and JY. After this, continue to run home 3km plus another 1km. Total about 10km. Time taken was exact 1:00 hour! With all the traffic stops, this means I can do the 10km below 1 hour.

After the 10km, continued to push myself about another 1.5km.


The first 6km route with JY was quite comfortable pace. He is very constant with his speed at 10kmph and I just follow right behind him. My heart rate was in the very comfortable Zone 3 for the first 4km. For the final 2km it was in Zone 4 which was still fairly comfortable. (2 similar charts here... one vs Time and one vs Distance).






Chart for the additional 1.5km run after the 10km.







Four people met up at office carpark : Me, HT Ng, JY Choo and CM Lai. HT showed up to say "hello" but not able to join the run due to flu.

This is the 2nd time CM joined us for the run. He joined us for the first time on Tuesday at UPR. At that time he did 1.5km. Today he increaed that to 3km, wow... good improvement ! Looks at how Happy he looked in the photo... must be a good de-stress for him and also keep him healthy.

Video of JY Choo and CM Lai below.

When running home, met YS Yun along the YCK 10km route ! A pleasent surprise.

<= YS is one of our elite Hot-Runners... high speed and long distance.

=> Me, continue to inspire people to stay healthy through running.









Total distance I ran together with this Garmin heart-rate, speed and distance monitoring watch since 19-Oct-08 is 244km. Love this gadget as it helps me improve my run and minimize the risk of over-stretching my heart.

Farewell Run for HC Gan @ Upper Pierce Reservoir

Today we arranged a Farewell Run for HC Gan, one of our founding members of the AMK Hot-Runners group. Today is his last day at work.

21 people showed up. A bit short of the 30 that we have hope to see as most of the materials team members were still busy at the office for this week quarter closing.

Thanks to ALL of who joined us today especially the ex-colleagues who came all the way to join the farewell run today... Cecilia, YS Yip, Kim Anderson (our super runner) and BengHwee.

Also thanks for the kind note through SMS, emails, etc for those who were not able to join us today.

HC brought along 4 bottles of 100-Plus and 1 bottle of plain water together with a containter with ice. He will still join the regular weekly run with the group.
We welcome two new members today :- Francis Ong and Pak Lah.


SNAP SHORTS OF TODAY'S RUN

You huh terrible you know. Run so so so fast and did not wait for me...






Why is our super runner crying... torn between 2 lovers ? (we are kidding here of course, do not get too serious over this).










Photos before the run








Photos after the run

Nine people went for the 6km Track-24 run

Went to run together with 8 other colleagues today along Track-24.
They are HC Poh, Jasmine, Doris, YS Yun, Edmund Steby, JY and a new person from Penang.
Too bad HT cannot join us or else it will be a total of 10 runners today.

Poh HweeChoo and myself were running together and pacing each other for the first 3.5km. She did pretty well at speed of above 10kmph which is very good. It was an easy leisure run for me for this first 3.5km as my heart-rate are mostly in Zone-3 only (see graph).

Picture 1 : Graph showing heart rate and speed

Picture 2 : 6.26km run data showing consistant average speed of above 10kmph




Brought along 2 bottles of 1.5L 100-Plus and shared with the fellow runners back at office area.

Continue to run from office to home and clocked in another 3.46km. Average speed was 9.8kmph due to road traffic.

Picture 3 : Run 3.46km from office to home

Picture 4: Heart Rate pattern during cool down period. Took 2 minutes for heart rate to drop from 165 to 130bpm. And 4.5 minutes to reach 120bpm. The faster and steeper the recovery the better. My goal is to reach 120bpm after 2 minutes.







YS Yun's emergency name+contact tag looks really solid. Cost aboutS$30++ ordered thru internet and imported from US.

Me at home upon arrival.












Overall it has been a good run today. Photos of my wonderful running mates.

10km run at Upper Pierce Reservoir

Went to run with some colleagues today at our favourite Upper Pierce Reservoir. A total of 15 wonderful people turn up for the run today.

Did a 10.9km run together with HT Ng. HT did very well with less than 61 minutes. My time was about 66 minutes. Not too bad as I have not been running the whole of last week.

Click on pictures below to enlarge. (Run data captured on my Garmin monitoring device).
Picture 1 : The full run data for my 66 minutes 10.9km run.

Picture 2 : The heart rate and speed vs Time.

Picture 3 : The heart rate and speed vs Distance.








Picture 4 : My total distance ran together with this Garmin monitoring device since I bought it is about 182km.



A lot of expressed interest on the Garmin heart-rate, speed and distance monitoring watch. Pete Laute and myself bought it last year for US$130. Due to current recession, it is now at fire-sales price of only US$85! Best time to buy now. HT Ng and BokHui is trying to co-ordinate to do a bulk order from US for the AMK Hot-Runners. For more info on the device click here => Garmin heart-rate, speed and distance monitoring watch.








A bunch of energetic and lovely people. I enjoy running with them (click on photos to enlarge view).
CS Chan was kind enough to sponsor and bring along 100-Plus drink and cups. Very nice of him.
a.

b.

c.








d.

e.