Into The Red Zone...

By Frank

Well... I can't really think of a suitable title for this entry. Therefore, just imagine the car's RPM meter where the red zone lies and what will happen if you keep revving at that zone.

Over the past weekend, I shattered my 10KM personal best by 29 seconds. I was both happy but yet disappointed the same time. I ran my best and had fun but honestly speaking, I suffered. As mentioned before, I'm not built for speed. Never I am since the day I started running.

At the Nike+ Human Race 10K 2009, things went awry as early as the fourth kilometer. The first 4KM were all right but what happened next might be due that I went out too fast too early like a charging F1 car. The first sign of trouble came when my chest started to tighten followed by numbness on my left arm. I do not want to elaborate on this, but I'm sure many of you knows what it means. In fact, I did foresee that I will experience it. I understand what is going on, slowed down as I do not intend to go down before my showdown at Macau but I kept going and eventually completed the race, painfully in a way.

The above explains that my body isn't capable to substain the pace I need to accomplish my marathon dream. Though my mental strength is there and with the legs I need, as long the main engine can't take it, everything will be meaningless.

Though my training regime has went on well, I'm not to confident to achieve my marathon dream. I will need my 10KM pace should I want to achieve it and to substain it throughout the entire 42KM distance is where the big question mark lies. Maybe I never will achieve my dream, but heck I will give it my best shot at Macau Marathon 2009. At this time of writing, it's only 38 days till race day. And with the Powerman 2009 and Penang Bridge International Marathon 2009 coming up next which will be part of my training regime, I am left with very minimal time to sharpen where my weakness lies. I doubt there will be much improvement, but I guess its better I try rather than sitting on the couch doing nothing.

Nike+ Human Race 10K 2009...

Event: Nike+ Human Race 10K 2009
Venue: Formula One Pit, Singapore
Date: 24 October 2009
Time: 7.10am
Distance: 10KM
Shoe: Nike LunarGlide+
By Frank

On 31 August 2008, I ran my 10KM personal best of 00:47:55 at the Nike+ Human Race 10K 2008. Now, almost 14 months later, after a gruelling 300KM total distance ran over the past 19 days and with only a days rest before this year's edition, will I be able to break last year's time?

23 October 2009. Pre-race day...
The day started extremely early for me as I arrived at the First Coach Bangsar station as early as 6.20am though the journey down will only start at 9.30am. This is because I had to hitch a free ride from dad as I wanted an easy option down to town during the rush hour. With 3 hours to spare, I had my breakfast at the nearby eatery while waiting for Choi who is running the North Face Endurance Race, to arrive which he did at about 7.45am before the journey began sharp at 9.30am.

Close to 6 hours later, we found ourselves at Velocity Mall, Novena at Singapore. Not wasting any previous time, we quickly made our way to Fragrance Hotel - Oasis on foot which is just about 10 minutes walk away. After checking into our small but yet cozy room, we were out again. This time to Orchard Road where I collected my race pack from the Nike Store at Wisma Atria. Had a great time there chatting with the Nike staff which includes Victoria whom I started behind her at last year's race. She isn't running this year though. Off to Suntec City next as it was Choi's turn to collect his race pack before meeting up with his run partner Yuan for a lunch. Yes, it's lunch at 5pm! Boy, we were really hungry.

Contents of the race pack. 314885 is my bib number...

We parted ways with Yuan and made our way back to Velocity Mall to meet up with Dominic, Choi's person in contact for most of the merchandise he carries. Then it's dinner before making our way back to the hotel to sort out our stuff before calling it a day.

24 October 2009. Race day...
241009 instead of 310808 this time. It's the usual race day early waking up procedure for me as I woke up about 3am, feeling a little nervous while preparing myself. At 5am, after wishing Choi the best for his gruelling race, I made by way to the Singapore Flyer via a cab. It's actually pretty nearby and I was glad that the cab ride didn't cause a fortune.

The Nike+ Human Race 10K 2009 race route...

As it was still early, I managed to catch the volunteers preparing themselves for the race. There was even a motivational speech. It was really good to see them in high spirits for this race unlike the ones in Malaysia. Deposited my baggage and hung around the F1 pit building till out of a sudden, tummy ache. I went searching high and low for the toilet which was all over the place but lock! Finally, I found one which was unlock in the Singapore Flyer foyer area. Phew....

I tried to search for Niki who was part of the media team but just couldn't find him. Instead, I bumped into Pui San and Wendy who came all the way from Ipoh. At 6.20am, I did my warm up followed by dynamic stretching as I know that once I get into the start area, I will have no space to do so. At 6.40am, in I went into the F1 pit and what welcomed me was simply amazing! The concert stage was smack right in the middle of the start area with performances by international artistes on it. Oh yeah... Did I mentioned that the start area is actually where the F1 cars line up for their start? Then there were tents from organisers and sponsors along it. What a great atmosphere. I managed to find Wong (Nike's EKIN) at the Nike booth and spoke briefly before I quickly checked into the staring line. I managed to line up at the front just like last year. Phew...

The start and finish gantry...

The concert stage surrounded by the sea of reds...

As I waited for race time, I managed to spot a number of familiar faces which include Haza, Shukri, Niki, Richard and Rudy. We hand signalled wishing a good run to each other before the emcees of Utt and Taya made their return to the stage from last year's edition. They even invited Tay Ping Hui and Rui En from Mediacorp who are ambassadors for their Guys vs. Girls Challenge. A short speech from them and it's time.

At 7.10am, with music blasting from the concert stage, the air horn went off and from the front of the pack, I zoomed out like a F1 car. Not planning to look at the chronograph on my Nike+ SportBand along the whole race, I just gave my best. With every stride, my heart pounded. And with the wide and open running path, I zoomed from Republic Boulevard into Republic Avenue and managed to arrive on the 2KM mark which was along Nicoll Highway. By the time I got here, I was all drenched in my sweat as the weather was really humid. As I approach Stadium Drive, the first water station appeared but I skipped it as I do not want to slow down. I also saw the leading runner making his return at the opposite side. I'm only about 3KM into the race and he is about 500M already away from me.

As I approach the u-turn point near Kallang Leisure Park and heads towards the 4KM mark near the entrance to Stadium Road, my chest started to tighten. Soon later, my left arm from my shoulder onwards became numb and I had to drop it to run. I slowed down here as I do understand what is happening and I do not intend to fall in this race. Took a deep breath with every stride as I made my way passed the Singapore Indoor Stadium. The second water station came into the picture here and though I really wanted to have a sip, it was located within a turn-off from the running path. Therefore, I skipped it.

As I continued along Stadium Link passed the Kallang Basin, another water station appeared around 6.5KM. Though I didn't drink from there, I did grab a cup and poured on my head to cool myself down. Into Geylang Road I ran and though still below the pace I intend to run with, I managed at times to raise my left arm.

Then a welcomed stretch at Crawford Street. The familiar tunnel below Nicoll Highway though I do not know why is certainly one of my favourite spot to run at Singapore. The final water station is stationed here but I ran pass it. As I emerged from the tunnel, it's back onto Republic Avenue and David came from behind and we ran together while chatting away for about 500M when he decided to stop for photo taking.

Then I finally saw the 9KM marker followed by countdown markers for every 250M completed. I up my pace here and forced my left arm up to swing it. As I enter the final stretch, I could see the timer on the gantry showing close to 47 minutes. I know I will have the chance to break my personal best here and thus went for it, opening up my strides and my palm going into sprint pace. And with it, I managed to complete the race with a time of 00:47:26, a new personal best.

This is where I spotted the clock and went for it...

After collecting my finisher's band, I proceeded to the Nike booth where Wong is, to rehydrate and to relieve the tightness on my chest and left arm by performing warming down procedures and stretching. Victor came along too. Was kind of surprised to see him there though. Sweat was dripping from all corners of my body as I rested. Was trying to spot Niki again but instead, I spotted Richard who told me that the rest are in the VIP lounge in the grand stand. Wong helped me get into the lounge and I was really grateful as I was rewarded with company and good food. Met Mena (Nike Malaysia Marketing Manager) here too. I also saw Tay Ping Hui here and though I felt like taking a photo with him, I was a little shy to approach the actor.

The finisher's band...

Food glorious food served in the VIP lounge in the F1 grand stand...

From L-R: Richard, Wong, Mena, Rudy, Niki and myself...

After close to 2 hours of hanging out, I returned to the hotel for a quick shower before making my way to MacRitchie Reservoir to snap photos and to support my friends participating in The North Face Endurance Race. To know more about it, do click on Choi's race experience here.

25 October 2009. Post race day...
After a good rest and a simple breakfast, it's time again to bid farewell to Singapore as myself with Choi took the 11.30am bus home. Overall, another good trip as a new personal best was achieved and an ultra marathoner was crowned.

Overall, the Nike+ Human Race 10K this year is a pretty much improved event. Initially thought to be scaled down due to the economic downturn, I guess I was wrong. The whole race atmosphere and experience was darn good and to start the race from the F1 grid is certainly something that will go down into memory lane for many of us. I certainly had no regrets travelling all the way from Kuala Lumpur to Singapore for a 10KM race on a self expense trip for it's certainly the mother of all 10KM races.

Oh and yeah, as promised, here are the results for the Nike+ Ambassador Challenge held in conjuction with the Nike+ Human Race 10K this year which ended on 24 October 2009 at 11.59pm. With pride and joy, I'm proud to announce that the Rojak Runners emerged as the winner with a total 1967.93KM ran as opposed to Sambal Sprinters 1540.54KM. Besides that, I also emerged as the top runner overal with 311.57KM ran. Woot!

Rojak Runners is crowned the winner...

Yours truly at the top of the leaderboard...

It's Racing Time...

By Frank

The title says it all. It's time to race! In about 57 hours time (at time of writing this), it will be the start of my race season again after a training regime that have lasted about 3 months. Technically speaking, I'm still in training mode as I won't be hitting it hard till the Macau Marathon 2009.

My recent feat which broke all personal boundaries is to have completed a slightly more than 300KM run in 19 days which actually ended today. I initially wanted to do it in 21 days, but to complete it ahead of time is really something I'm proud of. Not only I broken a personal record of mine, I also "broke" my shoe (my first Nike LunarGlide+ tore), broke" 2 pairs of socks and also "broke" my wallet (from buying food and drink to refuel). But I'm glad my legs survived. Phew...

This Saturday, I will be racing in the second edition of the Nike+ Human Race 10K at Singapore. Will be travelling this Friday to Lion City with Choi who will be participating in The North Face Challenge in the 100KM Duo category in which he will be require to run a 50KM distance on a mixture of tarmac and trail. I'm sure he will do well and earn the title ultra marathoner after putting so much effort in his training lately. I will be there after completing my race to support him and also to my other friends like Keat Seong, Jennifer, Michelle and Siok Bee who are running too.

Though I'm taking the Nike+ Human Race 10K 2009 as part of my training regime and also to test out my pace, I would really like to break my current 10KM personal best, which I set at last year's edition. However, as there will be a huge number of runners and without a VIP pass to allow me to start from the front row like last year, I doubt I can do so. But I do hope the new route which starts and finish at the Singapore F1 pit stop will help.

With 2 weeks of rest after the above mentioned 10KM race, it will be my debut in the dualthon scene. Will be participating in the Powerman 2009 long distance category which will involve a 11KM run, 64KM bike and 10KM run. Although just participating to soak up some experience and fun, I believe it's going to be a tough and gruelling race. Hope everything will end well without any injuries.

And 2 weeks later again, it will be my last long run before hitting it real hard at Macau. It will be the Penang Bridge International Marathon 2009 and I will be running the full marathon distance. I will have to tackle this race carefully and timing isn't something I'm aiming for. Just hope that this will be a great race after hearing the organisers put in so much effort.

And finally on 6 December 2009, it will be the one - Macau Marathon 2009. As from above, it's all a 2 weeks rest period in between the races. Hope it will be sufficient. The second and third race will be critical in not getting myself stress out or injured. How will I fare? Let me take a race at a time and start with the Nike+ Human Race 10K 2009. Wish me luck...

120.79KM...

By Frank

As I enter into the third week of my speed training, I am sad to say that it did not materialise as much as I wish. The interval training that I had planned to do was somehow short lived as it only happened for the first week. I know I am not built for speed and therefore interval training isn't my cup of tea. I am forcing myself to do it. But after a couple of sessions, my heart felt the strain as it's going to burst out from the rib cage or even stop beating at anytime. I do not intend to fall during training and so opt for something different. It's good to be flexible at times.

My personal best 100KM weekly mileage stood at 116.01KM which I managed to hit during my Project 84 training. And this time, I intend to break it. Into the second week, my first attempt was close to breaking the 100KM mark, just 7KM shy and I rested for a day. The third week which happen to end today, I finally did it. 7 days of continuous running resulted in a 120.79KM distance ran! It may seem that I am training for another ultra marathon, but I was thinking that since I am now at my peak, why not give it a go. At times, I do feel the strain, but as each day passes by, I do feel really good. The secret, to eat!

My training log (11 October 2009 - 17 October 2009)...

Each run was done at a different pace. Certain parts was easy, while others at race pace. This may help me develop the speed but I wouldn't know by how much until next weekend when I try it out at the Nike+ 10K Human Race 2009. However, I will try to break the 100KM barrier again this week but it's the 30KM run this morning that marks the end of my visit to the Bukit Aman carpark for this year, as next week onwards, it's the start of the race season.

Phedippidations Wordwide Half Marathon 2009...

Event: Phedippidations Wordwide Half Marathon 2009
Venue: Bukit Aman carpark, Kuala Lumpur
Date: 10 October 2009
Time: 4.30am
Distance: 21KM (21.22KM by Nike+ SportBand 2.0)
Shoe: adidas adizero Tempo
By Frank

It's my third year into the Phedippidation Worldwide Half Marathon run. Though a virtual event, it's a privilege to be part of it. I thought it's going to be a lonely one this year, but I was wrong. A last minute e-mail sent out, quickly got the response from my friends like Jamie, Jeff and Lawrence who went for a hiatus. And therefore, most of the Platinum Runners were kind of "re-united" for this run. However, Luc strain his hamstring I think and therefore is out of this. And one thing for sure, we miss our ladies, Lynn and Geraldine.

My running bib this year...

As most of them are registered for the Zen 10KM run category, I started my run early at 4.30am to complete my half marathon distance. After running a loop around the Lake Gardens Bird Park, Jeff who just returned from his very long injury joined me. It's good to have him back and knowing his fitness will be greatly affected, we went slow chatting and catching up along the way. We did 2 loops together before Loke too joined in for my fourth and fifth loop. That will be about 13KM completed by then.

At 6am back at the carpark, we hooked up with Choi, Jamie and Lawrence who are running the 10KM category. Off the 6 of us went running the double hills route. Good startup together as we chatted till about the Mahameru highway crossover where each of us started to break away. By the time I hit the Tijani stretch, I have already ran 21KM in a time of 02:11:09. Indeed a very slow run for me, but I'm glad I ran it this way for reasons in bringing back my heart to "shape".

With 21KM completed, I continued my run back to the carpark which will then give me a total 25KM distance. I slowed down towards the end of Kenny Hills allowing my friends to catch up only to give chase at the final 1KM stretch, a tip given by American long distance runner, Dathan Ritzenhein to finish every run strong as this allows to build speed and strength.

With the run completed, we hung around chit chatting away. Though a low-key run this year, I did enjoy it. Maybe my fourth will see a record turn-out? Lets see...

Worldwide Half Marathon and Zen 10K runners...

My certificate of completion...

Nike+ Human Race 10K 2009: Ambassador Challenge...

The Nike+ Human Race 10K 2009 is coming! Though the nearest race city to Malaysia is Singapore, Nike Malaysia has come up with an idea so that Malaysian runners can soak up the race feeling. Enter the Nike+ Human Race 10K 2009: Ambassador Challenge.

The Nike+ Human Race 10K: Ambassador Challenge...

Technically speaking, the Ambassador Challenge isn't a race. It's basically just something fun, to get one going. If you are a Nike+ runner, then you are in luck to join in. To be one, you just have to start running using the Nike+ Sports Kit or the SportBand 2.0. Setup an account in the Nike+ website, choose a team and off you go running clocking the distances which will be sync into the website. And the team with the longer distance being clocked from 1 October 2009 till 24 October 2009 will win. Another cool feature in the challenge website is the Thrash Talk. Working like a chat box, registered runners are allowed to chat away in there.

Now to the teams. 2 teams made up of 7 Malaysian celebrities and bloggers are up for the challenge. They are the Rojak Runners and Sambal Sprinters (talk about Malaysian food here). The Rojak Runners are represented by Zher Peen, Nana, Niki Cheong and Jason Goh aka smashp0p). As for the Sambal Sprinters, they are Zaquan Razak, Rudy and Amanda Choe. Choose a team to represent and off you go.

So what are you waiting for? The challenge has started so make yourself useful! I will announce the winning team on my Nike+ Human Race 10K 2009 report, so watch for it. Oh by the way, I been recruited by Niki, so you can guess which team I'm on. Hehehe...