Runnerz Circle...

Comrades In Books...

2012-02-02T11:00:00.000+08:00

By Frank

My fellow soon to be Comradier, Chee Kong return home (and left) recently from South Africa for the Chinese New Year holidays. What he brought back along was knowledge, and a whole bunch of them. Books regarding running and especially on the history and inspiration of the Comrades Marathon were the main highlight and it will sure keep me inspired and motivated as I await and prepare for race day in June 2012.

Get to know more about Comrades...

Not only the above, he also brought back biltong, a type of dried meat considered to be a delicacy over at South Africa. I think the one he brought back is buffalo meat. It's actually a pretty healthy meal but it just taste horrible! Its basically aired raw meat which are made up of lean protein. Imagine meat jerky but in a horrible stinky taste. Sorry, but I just can't take the smell!

Bilitong (this is the pre-packed version)...

Overall during Chee Kong' short holiday back here, we had a few short but good get together with some other friends discussing about running, running and more running. We even tried to "poison" a few friends to join us for 2013's edition of the Comrades Marathon which happens to be the "Up" race.

Me and Chee Kong and dad in background. Hahaha... (photo credit to Tey ET)...

Now the only problem is how am I going to finish all the books when I have hardly any time for myself? Hmmm...

K-Swiss K-Ruuz 1.5...

2012-01-13T14:30:00.004+08:00

By Frank

A reincarnation of the K-Swiss K-Ruuz which happens to be my favourite racing flat (period), the all new K-Swiss K-Ruuz 1.5 is one fast shoe. Beside giving a total cosmetic overhaul, the shoe's specification remains true to its predecessor, light and fast, and maybe made it even better.

The K-Swiss K-Ruuz 1.5...

Lateral view of the K-Ruuz 1.5...

Medial view of the K-Ruuz 1.5...

Co-developed by Mirinda Carfrae and Andreas Raelert, the K-Ruuz 1.5 weights in at a mere 155 grams for a men size US9.0. Ridiculously light, the build of the shoe is entirely the same as its predecessor. Coming in an all new colour ways, fiery red/yellow for the men and yellow/blue for the women, the biggest and probably the only difference will be the upper of the shoe where the traditional mesh overlays now has been replaced with an entirely new mesh system that allows a seamless construction hence you can wear them without socks! Gone is also the Flow Cool System to prevent water from entering the shoes. Reason for this is explained next.

SeamFree Tech for a seamless construction...

The upper mesh is now treated with P2i's Ion-Mask, found earlier in the K-Swiss Kwicky Blade-Light and California shoes, a water resistant nano-tech system to keep the shoe dry, light and comfy. It works for sure, but I did feel a little dampness when water drop on to the top surface at the recent 25KM run I did on new year's day. It did work in preventing water from sipping into the shoe but I felt my Kwicky worked better in this department probably because it uses welded mesh rather than the open mesh found on the K-Ruuz 1.5.

P2i Ion-Mask treatment for awesome water resistance...

Open mesh for ventilation...

For those who knows the K-Ruuz, nothing much to mention about the outsole. Measured at about a 9mm variance from heel to toe, it's certainly not a minimalist shoe. It's a traditional racing flat. Built entirely the same but as a flashback, it's built on the k-EVA and Superfoam outsole for comfort, and Duraplush rubber outsole coupled with Aosta rubber compound for durability on high wear and tear area. There is also a TPU midfoot support shank for added support but I would prefer it to be removed for better overall fit and flexibility. Oh and yes, the drainage ports on the outsole still remains and will help with draining any moisture out of the shoe. With the same built, also comes the bad news. This shoe wears out extremely fast. I already could see the outsole's wear and tear starting to show after completing my 25KM run.

Outsole and the drainage ports...

The overall fitting of the shoe is the same as the predecessor, meaning you will have to get half a size, or even up to an entire size smaller. This shoe is made long, and with the lack of padding and memory foams around, the shoe will probably fly out of your feet should you be wearing your usual size.

The predecessor and the successor...

And there you have it. An upgrade to my favourite racing plat, and not a major one. Why overhaul it when the shoe is already a great one? I'm sure many who fell in love with the original K-Ruuz will appreciate the addition of the new features to the K-Ruuz 1.5.

The K-Swiss K-Ruuz 1.5 will retail at a recommended selling price of RM399.00 and is available now at Running Lab, Tropicana City Mall.

* A very special thank to Stephen Locke from K-Swiss and Karen Chua from Outdoor Venture Pte Ltd for the K-Swiss K-Ruuz 1.5.

My Comrades Diet...

2012-01-10T19:00:00.001+08:00

By Frank

It's 145 days till Comrades Marathon 2012. And it's time I start watching my diet. Diet has always play an important role when it comes to tackling an event, especially those which I really want something out of it. Back in 2009 when training for Macau Marathon, my diet stayed "clean" for about 4 months staying away from unhealthy food.

The Comrades Marathon 2012 will be my toughest run to date. The 89KM is a distance which I have ran before but to complete it within 12 hours on a descending route is something I do not favour. It will be tough on my legs and my respiratory system. A clean diet will help with these and I certainly swear by it.

Clean diet means staying away from fast, oily and process food, at least in my own dictionary. However, as I live in Malaysia, it will be pretty tough so I do what I can. The easiest way for me back in 2009 was beside home cook food, I relied on Subway sandwiches. But Subway sandwiches won't be healthy if we don't choose the toppings and sauces correctly. Therefore, my only sandwich from them will be the all vegetables range and also the roast beef and teriyaki chicken, both meat which aren't process. Even I choose the sauces correctly. I use to pick mustard as the sauce of choice coupled with olive oil and vinegar, but they recently added honey and mayonnaise to it which the latter isn't too healthy.

Goodbye tasty food...

Why not process meat? We do not know which part from the animal that those meat originated from? And it certainly contain some addictive or other chemical to it. Myself being a migraine sufferer is best to stay away from them.

Beside the normal food, I do rely on supplements too. From the usual multi-vitamins to the overall goodness of Omega 3 fatty acids, supplements do help not only in my training but also my day to day being. I recently restarted back my probiotics supplement hoping to improve my already weak tummy and digestive system. But the new thing which I'm trying now will be Coenzyme Q10. After reading so much about it on how it helps migraine sufferers like me, it also helps to improve energy levels. I'm not sure if it works for me yet, but so far it has shown positive results. The only down side will be its selling price and its heatiness. I will need to drink plenty of water with it.

And finally, my trustworthy sports supplement from GU Energy Labs, the only one brand that works best with my tummy. I rely on each product within the brand from fuelling, buffering and recovery. I fuel myself with GU Energy Gels, Chomps and Brew Electrolytes, buffer off my lactic acid build-up with Roctane and recover with Brew Recovery. It's all in the family!

Only the best from GU...

I've started on my new diet a little since entering the new year, but not on full scale yet. Reason being is that Chinese New Year is just around the corner and I will like to enjoy myself a little first. While eating cleaner than usual, I still do spoil myself a little. Life must be live to the fullest, so why torture ourselves? A cheat meal can be rewarding at times. However, 1 February 2012 will be the official date that I will go clean. And this will last till race day. Goodbye tasty food!

Volunteering And Supervising...

2012-01-08T21:57:00.004+08:00

By Frank

This morning, I took up a volunteer's role of a running event for the first time. The inaugural Multi Purpose Insurance Berhad Run 2012 (MPI Run), is also Runners Malaysia first event organised under their belt. Good friends with Jamie and Wan, I decided to lend a hand in which ever role they put me into although I have exactly no experience with anything. And to my suprise, Wan not only gave me the food distribution role, but he also made me the supervisor! I kind of freak out a little when I read his e-mail but decided to give it a go as I was paired up with Lyne, a very experienced volunteer herself.

Due to my working hours, I couldn't attend any of the pre-race day preparation and briefings, hence I can only bring myself to the race site which was at Padang Merbuk early in the morning of race day to pick up my gear and to go through again and what shall be done. And early I was at 4am that none of the race director were there yet. However by 4.30am, both arrive and soon followed by the other volunteers and this is where our work starts. Some familiar faces like Chris, Uncle Sunny, Aunt Jenny, Amelia, Raymond and Tony were present.

Firstly is to pack up breakfast packs for volunteers before dividing the remaining into their respective role. In the food distribution department, there were 15 of us but 5 were "loaned" out to the timing department. Once all duties were divided, we then started moving the food pack into it respective places.

There were 2 categories, the 6KM and 12KM ad we set up 2 separate lanes as the content of the pack was slightly different. Once runner completes their run, they will then proceed a little further down to collect their medals, before turning up to collect their food pack. Sounds easy eh... But when the main onslaught came, it was like a war zone. We were working ourselves off trying to distribute the food pack as fast as possible hoping to clear the area of any congestion. I was moving everywhere lifting heavy boxes of drinks. Talk about weight training. Juliana after completing her run was kind enough to offer her assistance. Even Jamie came into action himself. Team work at its best.

After about 2 hours or so, things came to a close and the show is finally over. Cleaning up and chilling out is on the next agenda before collecting our "salary" from Wan. I did not want to accept but Wan mentioned that his accounts will be all mess up if I don't and therefore I accepted it only to donate it fully to my cancer research foundation. Thank you Wan.

Overall, the event was a success. Managing about 3,700 number of runners, and though there were some hiccups, it was a tremendous first time effort by Runners Malaysia and co. What I saw was a tremendous amount of team effort being put in. And it was indeed an experience to see the race perspective from a volunteer's angle. It was certainly not an easy task, and that is why, volunteers are always regarded the unsung silent heroes of an event. Kudos to all!

Newton New Year Challenge 2012...

2012-01-01T13:20:00.002+08:00

Event: Newton New Year Challenge 2012

Venue: Bandar Kinrara, Puchong

Date: 1 January 2012

Time: 5.30am

Distance: 25KM (24.53KM by Polar RCX5 G5 GPS)

Shoe: K-Swiss K-Ruuz 1.5

By Frank

It's the first day of 2012! HAPPY NEW YEAR everyone! Hope most of you had wonderful year 2011 and had a blast ushering the new year. For me, I woke up at the stroke of midnight on the new year's day with fireworks bombarding the sky send the neighbourhood dogs crazy and scared. Only 2 hours of sleep for me. But that wasn't exactly the bad thing. I had a bad end to year 2011 when I suffered 4 purging yesterday, followed by 2 more before leaving the house to the race site this morning. Legs were a little jellified but the worst was... Ahh... Never mind. I shall not go into too much details.

The plan was to run a 17KM pre race run first starting at 3.20am which I did back in 2010 where we run to the 4.5KM junction before returning to race site, and we have to do it twice. I arrived late as I was stopped by traffic police at a road block set up near Damansara Perdana. Probably my race apparel that I was wearing is too red and he thought that I must have been partying through the night. I showed him my race bib and told him that I was going for run and off I went. The pre run this time was joined by Jeff, Roy and Bernard and we set out at a pretty fast pace hoping to make up some time. Yim already started before us. Probably on a secret training himself. Hehehe... Just before arriving back at the race site on our first loop, we spotted Jamie, Loke and Wind and decided to cut short our return trip as we are running out of time. Pace was still good and my tummy is not showing any issues yet, probably because I'm not putting anything in.

Completed our run which was shortened to 15KM with 15 minutes to spare till race time. Took some liquid and quickly change my shoes giving my new K-Swiss K-Ruuz 1.5 its debut. And during the changing process, there was this man driving a Hyundai Matrix bearing plate number WLN 8172 asking me to move my car a little so that he can squeeze into the parking lot next to my car. I was reluctant to do so cause the lot was just too small but to prevent any argument on new year's day, I move my vehicle. And I regretted my decision later!

Met up with lots of friends and wished everyone a Happy New Year before the race was officiated at 5.30am sharp. Off I went after finding a clear route to run. It won't do justice if I don't run first in my new shoes. I felt like flying and I better do it before fatigue takes over me. I took in some GU Chomps and it started triggering my already problematic tummy some at near 7KM mark. I decided to ditch the remaining hoping no further damage is done hence I started giving out my GU Roctane and GU Chomps to other runners who may need them.

My tummy felt like a washing machine doing its spin. I felt really bloated. I started to slow down and I felt bad. At 11KM, I started walking but quickly resume when Kannan joined me. We had a hearty chat before I lost it again and he zoomed off. I just kept moving and slowly chip away the distance.

At about 15KM near Lestari Perdana, while making my return, I spotted Jeff, Roy and Bernard at the opposite side. They are suffering as well. And just ahead, Terence called out to me and we had some "friendly argument". I was slowly ascending while he descending. He told me that hill was created for us to walk up and not run. I replied to him saying that he registered the race to run and not walk. Hahaha... That was some amusement and hope we didn't wake up the neighbourhood.

With Pui San and Carrie (photo courtesy of Dannie)...

At about 17KM, I was joined by Pui San, Gary and Daryl. We ran together for a while before I went ahead a little before regrouping with Pui San again. With about 4.5KM more to go, Dannie and Carrie joined in and we ran together till with about 2.5KM to go before I went for it. I was just glad to see the finish line after spending almost 5 hours on the road on my legs. I completed the race in 03:07:11 and my total new year run with a distance of 40KM in a time of 04:44:44. What a time eh!

Back at the car after lingering with friends, knowing something will go wrong, I quickly check on the passengers door. And quickly enough, I spotted a vertical scratch which is pretty deep and immediately I know who is the culprit. "THANK YOU" Hyundai Matrix WLN 8172 owner. A very "HAPPY NEW YEAR" to you! For those who knows me on how much I take care of my car, this is something I'm really PISS at!

My finisher's medal and "New Year gift" on my car...

Overall, though I enjoyed the run as part of my Comrades training and was glad that nothing unfortunate due to my tummy happened, I found that the event was not up to par. In fact, the quality deteriorate from 2010's edition. Lack of man power at refreshment station and I had wait and pour my own. Traffic control wasn't that great too. The only positive thing will be a few volunteers and road marshals was all with smiles especially those giving out the medals. They tried their very best to congratulate each finishers' with a smile, something simple which will make his or her's day.

So yeah, a 40KM on new year's day. Could been better but I'm overall satisfied. Oh and yes. There were a lot calling out to me whom I don't know. My apologies but I just won't know who you are until you introduce yourself. Perhaps the next time when we meet. And finally of course, my favourite racing flat has been "reincarnated" as the K-Swiss K-Ruuz 1.5 and I'm absolutely loving it. A review will come soon...

Predecessor (white/red/blue) and successor (red/yellow)...

The Year That Was 2011...

2011-12-30T00:00:00.000+08:00

By Frank

Another year is coming to a close. It was like I just step into the year 2011, right now I'm saying goodbye to it. A year that was filled with work a plenty, meeting new friends and colleagues, a closure of a chapter and also the opening of a new one. Running was extremely minimal this year, but a few achievements was achieved and all I have to say is that I'm grateful that I'm still able to enter this entry here.

The most obvious turning point of my life in 2011 that affected me most will be the closure of the Runnerz Circle physical store. It was not an easy decision to end something I created from scratch but when something is beginning to go wrong, it's better to end it before further damage is done. In the 1 year journey, I'm glad I have good people who have stood by me yet even till today, and I have absolutely no problems with mentioning their names here. In fact, I'm proud to have them as part of a team. Jamie, Yip, Eugene, Raymond and Michelle, I sincerely THANK all of you for the assistance giving in believing in the principle that I've always believe and stood on.

A new chapter continued on. As Runnerz Circle ended its run, a new company was established with the company that was supplying me the most brands back then. But never did I though that I had this chance to actually establish Running Lab Malaysia with its founder from Singapore, Walter. Although it took a lot out of me even till today, I cherished the opportunity and trust given to me and will give everything to build the company and also to give back to the running community with the knowledge I've gained over the years. And it's also through here that I met new colleagues whom has been very helpful though we are separated apart by countries.

Though I may not be running fast or as long as before anymore in the year 2011, I'm glad that some friends especially Karen, Yim, Roy, Paul and Chee Kong are making really great progress themselves. Even without running, the knowledge towards the sports on how to listen to our body and being patience is something Khairul proudly showed out to the community. Chasing dreams is in everyone's mind, but these friends has shown to many out there, that it can be done in a fun way without risking much in life. And also, running isn't a sport about one self. It's about everyone around us, sharing the joy, pain and laughter together with every step taken.

As for running achievements, nothing much actually. I do not know my running distance for this year as my online training journal at Buckeye Outdoors suffered a server crash back in March 2011 hence not able to track back. However, despite doing more ultra marathons this year and completing the gruelling 100KM distance, most was done below par. However, most was done in a very "happy go lucky" manner in which most importantly is that I enjoyed them.

My ultimate 2012 race...

I hope to be running more in year 2012. I've managed to qualify for the ultimate human race, the Comrades Marathon 2012 "Down" race that is scheduled to be held on 3 June 2012. Qualification is through running a sub 5 hours marathon at an AIMS certified route and I did it the tough way at the Penang Bridge International Marathon 2011. The largest ultra marathon in the world and perhaps one of the most prestigious, training is something I really hope I will have time to do. Travelling halfway around the world, I will really want something out of it. And not forgetting that I will be running as part of charity to raise fund for cancer research, something I myself as a survivor have always wanted to do.

But anyhow, here's to a great 2012! And yes, I be racing again on New Year's day. What a start to it eh!

Want To Run The LA Marathon 2012?

2011-12-22T20:03:00.008+08:00

Win a travel package to run in the 2012 Honda LA Marathon

Presented by K-Swiss

The LA Marathon contest is back! From 15 Dec '11 to 31 Jan '12, purchase any pair of K-Swiss shoes at Running Lab, Tropicana City Mall for the chance to win your place in the 2012 LA Marathon presented by K-Swiss!

We have 2 travel packages (worth SGD4,000 / RM10,000 each) up for grabs!

All you need to do is:

1. Take a photo with the K-Swiss logo at Running Lab and email the photo together with a short write-up in 50 words on why you deserve to win to KSwiss@outdoor-venture.com

2. In your email, please include your Full Name, NRIC number, Contact Number, Address, Age and Gender.

3. We will upload each complete entry onto www.facebook.com/KSwissSG by the next working day.

4. Winner will be decided via number of “Likes” at the end of the campaign.

Terms and Conditions:

• The contest is open to citizens/permanent residents aged 18 and above.

• Employees of K-Swiss, Running Lab, Outdoor Venture, Sports Haven and their immediate family members are not entitled to enter the lucky draw.

• The contest period is from 15 December 2011 to 31 January 2012, both dates inclusive.

• 2 winners will be selected from the contest. Each prize includes round-trip plane tickets between Singapore and LA (if the winner is residing in Malaysia, he/she will have to take care of own transport to and from Singapore), accommodation, LA marathon entry and local transportation. Winners have to take care of their own passport/VISA expenses. Prizes are not exchangeable for cash.

• Travelling period will be from 16th to 19th March 2012. The date of the LA marathon race is on 18th March 2012.

• The winners agree to co-operate with and participate in any advertising or publicity activities of K-Swiss relating to the Draw and agrees that K-Swiss may publicise the name and/or photograph of each winner in such mode and manner as K-Swiss considers fit, without any payment or compensation thereof.

• The winners will have to submit a post-race report of 300-500 words including photographs for K-Swiss’ use.

• If any person is subsequently discovered to be not entitled or ineligible to participate in the Draw or ineligible to receive the prize, K-Swiss reserves the right to forfeit/reclaim the prize at its discretion and confer the same on any other person as may be selected by K-Swiss in any manner as K-Swiss deems fit. No person shall be entitled to any payment or compensation from K-Swiss should any prize be forfeited.

• K-Swiss reserves the right to change any terms and conditions without prior notice. Unless otherwise indicated by K-Swiss, all prizes are non-transferable and are not exchangeable for cash or for any other item.

• Winners will be announced (on facebook.com/KSwissSG and in-store) on 7th February 2012 and prizes must be claimed by 20th February 2012.

• All winners will be contacted by phone/email and must present their NRIC to claim their prizes.

• K-Swiss shall not be responsible for any consequences including but not limited to loss of life, injury to person and/or damage to property arising from or in connection with the Lucky Draw and/or redemption or use of the prizes.

MR25 Cross Country Ultra Marathon 2011...

2011-12-20T01:40:00.001+08:00

Event: MR25 Cross Country Ultra Marathon 2011

Venue: MacRitchie Reservoir, Singapore

Date: 18 December 2011

Time: 7.00am

Distance: 10.2KM per loop(to run as many in 12 hours)

Shoe: Vibram FiveFingers TrekSport

By Frank

Last running event of the year and it has always been in my to run list each year in 2009. A no frills, no pressure and get together event, MR25 is where down to earth ultra marathoners gather together to celebrate running, at least for us from Malaysia.

I woke up real early on Saturday as I wanted to meet up with Geraldine who surprisingly make a very secretive trip back from the land of kangaroos. She arrived with Jamie at Bukit Aman at about 6am and after catching up for just about 15 minutes or so, both of them started their run while I made my return home to pick up my luggage before rushing off to Bangsar to catch my coach at 7.30am. I was in the same bus with Yip, Jeff, Maui, Chin Ann and Poh Chye. Journey was good and I was glad I had my tablet to keep me company.

5 hours later, we arrived safely at Novena Square and proceeded straight to the food court for lunch. We were just really hungry. Had my usual Korean Bibimbap before hanging out in the mall for a while and also catching up with my Singaporean colleagues at Running Lab.

This time round, myself and Yip chose to stay at Value Hotel, Thomson rather than our usual Fragrance Hotel, Oasis as the room is a little bigger, cosier and comes equip with Wi-Fi. Not to mention about SGD$20 more too. After unpacking and a little rest, I made my way back to Novena Square to meet up with Carey and Karen for dinner at a Japanese restaurant at United Square. Great to catch up with them outside the store and office as friends. Dinner was all right, but dessert was the bomb. Had awesome ice cream at a small cozy shop call Udder just outside the mall. Had Pistachio and Dark Chocolate although I still find the latter lacking the bitterness. From there, its back to Running Lab, Novena Square where we hung around for a little while more before parting ways. Thanks Marketing Department for the company and dinner, and not forgetting the shoes. :D

Back at the hotel, a last check on the race gear before turning in at about 11pm. Sleep wasn't good as the room's sound proofing was just bad that I could hear the neighbours chatting hence causing me to wake up a little late. But luckily, all morning preparation went smoothly and by 6.30am, myself and Yip were at MacRitchie Reservoir already.

Got our race number and the usual greetings with fellow running friends followed by photo sessions. At 7am, the usual siren went off to signal the start. Off I went starting from the center pack this time round. No hurry this time round unlike last year where friends said I zoomed out like a rocket. As it rained yesterday, the trails were a little slippery and therefore, I had to be careful with my each steps. Mid way through MacRitchie Trail, the urge to pee came. I swore I have made my deposit before the event started and why is there extras? Sigh... Had to detour to the ranger post at about 4KM to relieve myself and this wasted time and momentum. Not to mention company too.

My first loop was done in just slightly more than an hour. Second loop was still ok but signs of leg soreness is starting show. At halfway through the third, I took my first walk. To make matters worst, I was hungry, really hungry. I was thinking of Udder ice cream which I had yesterday, and perhaps a Mos burger will drop down from the sky some where. With this, I decied to stop for lunch after completing my third. Was joined by Razif and we ate together. I opt for rice which was a bad choice as not only it taste bland, it over filled me. Too heavy sitting in my stomach, I wasn't able to run hence I decided to walk till I felt better. Razif managed to run though and it was back to square one for me, alone.

Exiting MacRitchie Trail for the fourth time, I decided to run a bit. Rain clouds were forming and I knew a repeat of last year will be in the books soon. "Just let me complete my 5 loops in dry conditions please", I told myself. But then, I spotted my ex-colleague Blue at the ranger post and we had about a 15 to 20 minutes chat. Was great to catch up with him, and also glad that he came as a photographer. Thanks Blue!

When I started my fifth loop, the weather was still fine. However, when I got to the ranger post, a sharp pain on my lower back caused me to stop. I leaned against a signage pole there to stretch myself hoping to relive the pain. It did, although it took some time, just enough time for the sky to open up just after the u-turn. And boy, it was really heavy at least for a short while. And during this short burst of rainfall, was where I caught Yim red "legged" at the golf course area running his sixth loop when he mentioned that 5 was enough! Hahaha... Good for him though as I can see he is really enjoying himself.

Back into MacRitchie Trail, it was tough. The muddy and slippery condition made my run hard but I was glad that I did not slip over any loose rocks which may have been submerged by the rain water. Exiting the trail, the sun greeted me and with 1KM to go, I was glad I made this far. 5 loops isn't something remarkable, but this is one run that is meant to be enjoyed which I did completing my 5 loops in 09:10:11. Even my finishing timing number is in sync. Hahaha...

Was reunited with Paul and Tey before I found out about Yip. He again purged and managed also only 5 loops. He looked tired but wasn't as bad as the past 2 years. After collecting my finisher's vest and also the very unique cloth certificate, I rested and refueled before returning to the hotel with Yip to clean up and rest. However, Yip this time round wasn't as badly "damaged" as we both proceeded for dinner after a short rest. We met up with Lynette at Balestier food court and had barbeque steamboat buffet which was just nice after a tough run. I'm sure Yip had a wonderful meal too as he walloped about 3 or 4 bowls of ice kacang. Hehe... But most importantly, we had a great time catching up with Lynette who always had been a great host when we visit Singapore. Thanks Lynette!

Back at the hotel after cleaning up ourselves, we didn't even want to spend too much time packing as we just doze off pretty instantly. Even the noisy neighbours didn't manage to disturb this time round.

Next morning was a wet one too. Our coach back was scheduled at 12.30pm and it was smooth one too despite the long rainy journey. And with this, comes a close to 2011 racing calender. It was a tough MR25 outing, perhaps the toughest of all 3 I've ran. Perhaps was due to my lack of running now, but as Paul mentioned, weird pain on various parts is showing among runners this time round and for me was my mysterious lower back pain I suffered during my fifth loop. But you know me. Don't think too much about it and perhaps it will just go away. Till MR25 the next year!

The End Of An Era...

2011-12-02T19:00:00.001+08:00

By Frank

Time certainly flies and it is now 2 years since I ran my marathon personal best at the Macau Marathon 2009. And according to the Boston Marathon qualifying standards, a personal best will only last for 2 years. And with my "expiry" date just around the corner, looking back at fond memories of Macau will be a good idea.

Back then while preparing for the Macau Marathon 2009, I have set my sights that it will be the marathon that I will give my all sacrificing everything that may come in my way. "A sub 4 hour is a must!", I told myself. I trained hard and smart and live a dull lifestyle. "Why dull?", you ask me. I changed my lifestyle for a period of 6 months staying away from delicious but yet unhealthy food, sacrificing my time with friends by going to bed early in order to wake up early the next morning to clock the distance and doing nothing but to train. I clocked an average of 25KM per day and at one point even managed to hit 300KM in a span of just one week.

Macau 2009 (photo credit to Lynn)...

The trip to Macau with my travel mates of Lynn, Chin Chin, Shih Ming, Saya, Shine, Victor, Raymond Hee, Keat Seong and Jennifer was a memorable one too. The nervous moment for me only came in the morning of the race day where I stood aside from everyone to calm my nerves. I wanted to be alone for a moment before the race start for I do not know what may happen to me. And when the race started, I never looked back and went for it. I ran with everything I could and finally did it though I miss my target timing by around 5 minutes due to a toilet stop. It was a painful run and in the end after crossing the finish line, I almost blacked out with a very painful pair of legs. I was cold and I just laid on the stadium track alone till Keat Seong came to my aid.

A painful personal best (photo credit to Jennifer Ng)...

And today, looking back at it and seeing many friends participating in this year's edition certainly bring back fond memories of it, and in the mean time being envious of them. I have not run a good marathon timing since then. I though my body deserve a break after that but the unfortunate happen when I fell from my bike a month after, injuring myself. And since recovering, my focus was on the ultra distance, something I truly enjoy till now.

I don't think I can hack away my marathon personal best and it will be this to stay till I check-out from this world. It's not easy to run a sub 4 hour marathon and with many ultra distance events I want and favour to do, running the marathon has become something secondary for me. I still do enjoy it, but running the ultra brings out a different something out from me.

Come this 4 December 2011, to my friends like Yim, Ben and Yee Hua who will be running this year's edition, do run well for it's a fast course. Besides, with nothing much to see over the 2 loops, I'm sure a fast time will be in the pocket considering the weather is just almost perfect. Therefore, if you guys are able to read this before the run, do say "HI" for me to both the MGM lions. :)

If you guys are wondering what is my personal best timing, it's 03:40:38 hours clocked at the Macau Marathon 2009, and this personal best timing will expire this 4 December 2011. An end of an era for me. But perhaps a start of something new...

Nike We Run KL 10K 2011...

2011-11-27T12:23:00.003+08:00

Event: Nike We Run KL 10K 2011

Venue: Padang Merbok, Kuala Lumpur

Date: 27 November 2011

Time: 7.00am

Distance: 10KM (10.05KM by Polar RCX5 G5)

Shoe: K-Swiss K-Ruuz

By Frank

The fourth edition of Nike's 10KM run in this region previously known as the Human Race and KL City Run. It was the second edition at Singapore where my 10KM personal best was achieved. I decided that this will be my final race using my beloved K-Swiss K-Ruuz and I thought of giving it a "grand" send off. My favourite racing flat to date, it will retire from the race scene after this event though will still be using for short distance interval training. Not only it has almost reach its "end of life", the successor is coming to me soon. Hehehe... Therefore, it will be great if I can remember it with a personal best out of it.

I *heart* my K-Ruuz. Thanks for the services (photo taken after the race)...

One wrong move I did a day before the run was that I lost my resistance to subdue myself from having frozen yoghurt. The famous but now I felt over-rated Royal Red Velvet from Tutti Frutti has finally appeared at the mall I'm working at hence I took the chance. Therefore, it caused major bowel movement on race morning that I had to hit the potty pot 4 times! The fourth was particular the worst as I was lined up in a queue of 6 person. The AGONY! Jeff whom I met at the "deposit area" was a little luckier than me. He only deposited 3 times. :p

Tummy was experiencing a tidal wave after all the depositing. Didn't feel good but I was still positive about the race until I made my way to the VIP area. They refused my entry though I was registered as one stating that I did not have a VIP wrist band. I didn't know about this and hence asked the girl in charge to check my name on the name list that was sitting right in front of her. She refused and I was really sore about it! What's so hard to actually flip through a couple pieces of paper to check for my name. I'm sure my name is there as CG Lim (event organiser) whom I met during the race pack collection even knew I'm registered under VIP. "Wait till I find Wong (Nike contact person)", I told myself but sadly I failed to locate him. I met Pueh Tian instead and had a short chat before heading out to Jalan Parlimen where the start is.

Without the VIP access, I can't be line up in front like how I did in my first and second edition of the Human Race. Instead, I was cramped up at three quarter from the front. There goes my personal best. I was with Boon Yeong while waiting for the start and had a lengthy chat before the race was officially started at 7am sharp. Took me about 10 minutes just to cross the starting line and that wasn't even the start of my race yet. Major obstruction from the huge number of runners along the 2 lanes road, I couldn't run straight. Had to manoeuvre myself around and sometimes even running outside the dedicated running lane.

The first couple of kilometers took runners along Jalan Damansara before hitting KL Sentral and then Brickfields. Was nice to actually run here and the first 2 water stations with entertainment like music and drummers appeared along the first 5KM with plenty of plain water and isotonic drinks served which I only took to wet my mouth. Didn't want to risk tummy upset by letting them into my tummy. Mobile toilets were also deployed but sadly even 5 cubicles can't meet the demand to "let go" by the runners. The queue was massive!

Before heading to the next 5KM, I better mentioned that I actually decided to forego trying to run a new personal best. It was basically impossible with the number of runners around me. Therefore, I just though of doing some interval training where I run at a faster pace when I find a clear line, and then recovering when I hit the human wall. I think I did pretty well with this suggestion of mine.

Before entering the 5KM mark where the old train station was, I bump into Hafeez and chatted for a while. Then on Jalan Kinabalu, the running lane shrunk to just 1. I had to run on the pavement to overtake and soon saw a runner in white vest while others are in a red shirt. It was Mohan and I purposely called out "BANDIT" to him. Hahaha... We chatted for a while with regards to or future ultra marathons before I zoomed off to the usual Bank Negara route.

3KM uphill was the task to complete the race and slowly, we entered the final climb along the Mahameru Highway, which at the turning into Jalan Parlimen will be the final attack. From there, I went for it and finally crossed the finish line at where I started from with a time of 00:54:52.

Despite 7 minutes plus off from my personal best, I was really happy with it. It's good to be back in the sub 1 hour time frame after all the ultra distance training.

Back the race village, I was rewarded with refreshments almost instantly and collected a rather unique finisher's gift, a thumb drive in a shape of a shoe. I soon spotted Wong and he gave me a VIP wrist band which is a little too late now. However, I've gained access to the VIP area after the showing my wrist band to the same girl who refused my entry earlier. Met Pueh Tian again and was reluctant to dig into the food served as was afraid my weak tummy will give way again. But finally, I still did though had to choose wisely this time.

Had to rush off after satisfying my hunger for food but soon bump into my good friend Yim and chatted for a while before I bump into Lawrence and Carol along the way back to the car later. Overall, it was a well organised event. The atmosphere was really pumped up with the upbeat choice of songs played. I even enjoyed the route which took runners around KL city on foot which most of the time we have to do it in our vehicles. The only downside was I'm sore about the whole VIP thingy which actually wrecked a potential new personal best. But still I have to thank Wong for the complimentary entry to this race. Till next year...

En Route Pietermaritzburg...

2011-11-23T19:15:00.000+08:00

By Frank

A relief indeed! After crossing the finish line at the recent Penang Bridge International Marathon (PBIM) 2011, I was just so worried that I can't make it to Comrades Marathon 2012. It was such a close shave. 2 minutes slower and I'm done for, burning off more than half a grand Malaysian Ringgit worth of race participation fees.

PBIM 2011, my ticket to Comrades Marathon 2012...

But as of earlier today, I submitted my PBIM 2011 results which was released yesterday to the Comrades event organiser and within an hour plus, they replied, "Race number 57056. I have updated your entry". A sense of relief and happiness, I know I am now a confirmed qualified entry into the race next year. And upon checking up on the system, my joy was doubled. :D

57056 is confirmed...

And as expected, I was seeded H, the last of the last and therefore will be placed in the last start wave also widely known as the "Kandang" in the Malay language. Kind of sad that I have to start at the back, but at this point, I can't asked for more. Chee Kong who will be my host for this event who will also run it too, will be starting at wave D, much ahead of me.

Anyhow, this will be major step. Next will be finalising the charity fund raising for cancer research. Till then, let's do the African dance!

Penang Bridge International Marathon 2011...

2011-11-21T13:10:00.002+08:00

Event: Penang Bridge International Marathon 2011

Venue: Queensbay Mall, Penang

Date: 20 November 2011

Time: 2.00am

Distance: 42.195KM (43.57KM by Polar RCX5 G5)

Shoe: K-Swiss Kwicky Blade-Light

By Frank

The task of qualifying for the "oldest" and "biggest" falls to Penang Bridge International Marathon 2011, my one and only chance. An AIMS certified route is needed and I will need to run a sub 5 hour marathon get entry. However, I was aiming for a 10 minute buffer just for "insurance" purpose. Another aim was that I do not intend to stop running along the route except for hydration or toilet needs. An inspiration taken from the Relay Of Life, the run must continue on to signify the fight against cancer is forever ongoing. This I had in mind along my run.

The journey up to Penang was a smooth one. Andy picked me up slightly after 8am and with no where to eat around the Tropicana City Mal, we decided to detour along the way to Bidor for the famous noodle shop before continuing on. At about 12.30pm, we arrived at Queensbay Mall and after picking up Andy's race pack, we rendezvous with other running friends like Jamie, Jeff, Elaine, Alex, Dannie and Carrie for some grocery shopping before adjourning to Equatorial Hotel. Took a while to check-in due to the long queue but was glad the room was just so nice and comfy. Just renovated and even the smell is still there.

Prepare our race gear, rested for a while before heading out to the nearby Super Tanker food court for an early dinner where I finally found the fusion apom pancake which I lost touch of it many years ago. Was glad, was glad that I found it by chance.

Called for an early night and decided to wake up at 11pm with about just 3 hours to sleep. But I do feel good after waking up to a hot cup of white coffee and bowl of hot noodles recommended by Jamie. By 1am, both myself and Andy made our way to the lobby to catch the shuttle bus which I also met Azam too. We both hitch the special van catering only to marathon runners while Andy had to hitch the next. The shuttle van stopped us near Gold Coast apartment due to the blockade but it was good for us as we had the opportunity to do a light jo warming ourselves up to the starting point which was about 1KM away.

At 2am sharp, the marathon was flag off by Chief Minister Lim Guan Eng and off I went. Immediately the tightness on both my quads for pushing through by bike leg at last week's Powerman Malaysia 2011 showed. I hope to shake it off throughout the run bt that did not happen. Not even the Coca-Cola I had help. In fact, it only help making me more alert. Haha...

Just after the u-turn at about 3KM or so, Yim passed me after a short chat. He was on a fast pace and I had no intention to follow. I want to do this alone, my way, my pace and seriously I don't think my legs can take much punishment this time with lack of training. A few other running friends came along side me but I have to apologise for not being able to chat much as I was too into the run and trying to conserve my energy and concentration. First 10KM was in 58 minutes which was fine but as tightness on my quads was getting bad, my time began to slow too.

Jeff passed me just before the climb up the bridge. But fast forward to the return trip, I caught up to Jeff again on the climb up the bridge. We were joined by the half marathoners here but was glad that no interference from them. But I had the shock when an ex-pat lady came along side me and said "OOoohh K-Swiss" in response to the gear I was wearing. The"OOoohh" part really freak me out!

Nearing the end of the bridge, I caught both Jamie and Jeff walking enjoying the sea breeze which was actually cooling. Jamie came along and we ran side by side for a moment before starting to exchange places. On the Jelutong Expressway, I was struggling with my quads and in addition will be my right ankle which surprisingly is giving out a weird signal. With another 12KM to go, it isn't helping much but I just knew that I have to push through the pain barrier.

Fast forward to the u-turn point at 34KM, I pop my last GU Energy Gel and tried to go for it. However, it was Jamie that went ahead and he disappeared in the distance. Jeff's vest has also came off too and he ran even faster! Crazy fellows!

My timing doesn't look good and I had to visit the loo which I had at 37KM. As the mobile toilet was pitch black inside, I decided to do it behind, fertilising the grass. Hope no one caught a photo of a "K-Swiss athlete flowering the grass". 4KM to go, Karen came along side me and we ran together which she mentioned to finish the run together. She even nearly knock into a ridiculous marshall on a bicycle who I can only describe BLIND! We were both running our lines dressed in bright colours and yet he kept pedalling towards us and finally making a decisive u-turn just in front of Karen. DUH!

At 3KM to go, my time was seriously not looking good and Karen asked me to go for it which I did. A wake up call from her, I push hard only cause my left hip flexor to give way forcing me to slow down again. I grit my teeth and tried to force myself through and at the final stretch, I look at my watch and I saw my sub 5 in bag and slowed for Karen not too far behind and decided to slow down for her. She had the final kick at the last 500M which I couldn't keep up. My heart rate was peaking at 94% and she was on her top gear. But eventually she slowed down too and we both cross the finish line together with my time of 04:57:23. A quick glance at the official timer on the gantry showed a 04:58:xx. I did it and qualified, but in the toughest and most scariest way and I have Karen to THANK for.

Front view of finisher's medal...

Rear view of the finisher's medal...

Back at the hotel, I quickly called my contact person from the cancer research society to deliver the good news. With green light awarded, I can now disclose a little on the "oldest" and "biggest" event I will be participating next year. It will be the Comrades Marathon 2012 on 3 June 2012. The "down" edition racing 89KM from Pietermaritzburg to Durban at South Africa. And I will be running it as part of a charity fund raising campaign for a certain cancer research society which I won't be revealing till the green light is awarded due to some finalisation that has yet to be done. But it will happen. For now, I'm just glad I made the qualification and all is in good shape now.

On route to Comrades Marathon 2012...

A Small Step for A Bigger Tomorrow...

2011-11-18T09:10:00.001+08:00

By Frank

This Sunday, 2am at the Penang Bridge International Marathon 2011, I will make my attempt to run a sub 5 hours marathon to qualify for something "old" and big" next year. I won't disclose the description just yet and all I can say now is that it is for a good cause, a step forward in the fight against cancer.

A sub 5 hour marathon. "You say it's easy for me"? Well, frankly speaking if it was 2 years back, then probably it shouldn't be much of a problem. I've been concentrating on ultra running this year and though I've gained in endurance, I've slowed in speed. I've built slow twitch muscles around me and I lost the fast ones. And with my busy work schedule, it doesn't make things easier. My bike mechanical fault at last Sunday's Powerman Malaysia 2011 which lead to my quads screaming for 40KM or so, I was on compression tights these pass few days to ease the soreness. Not to mentioned that I been paying a lot of attention to my nutrition hoping that it will help my system get the energy back and repair work done.

The weather may affect my run too. I'm not a rain person and with last year's experience, I been paying attention to the weather forecast for this year. And it may rain again and it isn't a good sign for me. My selection of gear will play a critical part in hoping for a comfy and "mishap" free run.

I did thought of engaging friends like Jamie and Yim to assist me in the run, at least to motivate and pull me along. But after thinking twice or thrice, I guess I rather not. If I were to do this, I rather do it alone. It's after all, a cancer survivor's run towards the fight against it.

Race registration paid for, accommodation and transportation all planned for, charity fund raising mechanics proposed, all I'm lacking now is the qualification for "that" next year's event. And I only have this one single shot at it at the Penang Bridge as it is the only AIMS certified route that I will be participating before the qualification submission is close for. Therefore, as a runner and a cancer survivor, it will be an important one for me, for the cancer patients and survivors out there as my fighting journey towards cancer continues will depend on this.

A little note on my journey up to the Pearl of the Orient. Am taking a lift from Andy who will be picking me up from Tropicana City Mall on this Saturday morning, and then heading for breakfast before commencing on our journey. Will be putting up at Equatorial Hotel which is really far, at least 4KM from the race site at QueensBay Mall. Heading towards there will not be a problem since shuttle bus services will be provided. It's the heading back part after a tiring run. Anyway, we will leaving on Sunday after the run which is a pretty rush trip. But anyhow, I still have to thank Andy for allowing me to follow him up. At least my journey won't be so boring. :D

Band Of Brothers...

2011-11-15T16:35:00.000+08:00

By Frank

Although K-Swiss entered the running market pretty late and I only started wearing them just April last year, it quickly became both my feet and legs best friend. Probably the most comfortable shoe I've worn for my past 4.5 years plus of running, it quickly became my shoe of choice too for both my training and races.

As of today, I personally own 6 pairs of K-Swiss running shoes that has gone through thick and thin with me along my running journey. Presenting the band of brothers, platoon K-Swiss in the order I got them:

1) K-Swiss K-Ona C - 84KM Sundown Ultra Marathon 2010 personal best and conquered a thunderstorm Penang Bridge International Marathon 2010.

2) K-Swiss K-Ona - A couple of full marathons and today still remain my training and walking shoe.

3) K-Swiss K-Ruuz - A couple of full and half marathons. My favourite racing flats to date.

4) K-Swiss Blade-Light Race - 2 Powerman Malaysia with it, clocking my personal best in 2010's edition. Very close choice between the K-Swiss K-Ruuz.

5) K-Swiss Blade-Light Run - A full marathon and the 50KM Twilight Ultra Challenge 2011 followed by lots and lots of long training runs with it. My current favourite training shoe.

6) K-Swiss Kwicky Blade-Light - My century distance shoe. Conquered 100KM Sundown Ultra Marathon 2011 with it.

My K-Swiss platoon...

As you can see from the above, all my K-Swiss shoes went through much with me in selected duties. It's hard to define which is the best for me as there are all just equally good or perhaps too close to choose from as each suits different duties. Take the K-Swiss Blade-Light Race for example. The velcro system allows fast transition time during my Powerman and the sock like seamless feeling is just amazing. For the K-Swiss Kwicky Blade-Light, the hydrophobic Ion-Masking coating allowed me to pour ice cold water on my shoe during my 100KM ultra marathon. And during 2010 edition of Penang Bridge International Marathon, when all other brands of shoes became soaking wet in rain water, my K-Swiss K-Ona C performed like no other thanks to the drainage ports and the Flow Cool System.

Each K-Swiss was designed with innovation in mind by runners and triathletes alike. They may still be young in the running market, but the design is back my experience and knowledge from one of the most demanding sports out there, the Ironman triathlon.

And with a bridge to conquer this weekend, which is a very important race for me too, which K-Swiss will I choose from? Will it be my beloved K-Swiss K-Ona C, or will the wet forecast weather the push me to the K-Swiss Kwicky Blade-Light? Or perhaps something 1.5 that has yet to arrive? *hint hint* Decisions decisions... But one things for sure. I'm rocking Penang Bridge in a K-Swiss!

Powerman Malaysia 2011...

2011-11-14T11:06:00.001+08:00

Event: Powerman Malaysia 2011

Venue: Seri Manjung, Perak

Date: 13 November 2011

Time: 7.30am

Distance: 11KM run, 64KM bike, 10KM run

Shoe: K-Swiss Blade-Light Race

Bike: Ceepo Katana

By Frank

Powerman Malaysia celebrated its 10th edition this time round and boy it was a tough one. With zero training and not a single simulation session, chasing the illusive sub 4 hour timing isn't on my to do list this time. Instead, I will be aiming to save my legs for next week's Penang Bridge International Marathon which will be my main race as I need result from there for something yet bigger.

I began my journey to the small town of Seri Manjung up north in the state of Perak on a late morning on Saturday. Had a slow drive and saw some fellow friends like Tony zoomed passed me on the highway. Upon arrival at the usual Lead View Hotel which Tony booked for us, I quickly joined him, Yip, Nik, Mahizzan, Adeline, Sue and Yusran for lunch before resting up back in the room with Yip

Soon, I realised a mechanical fault on my bike. My rear wheels isn't moving as the brake pad is stuck on the rim. I am pretty sure it was fine when I pushed it out of my house before loading into the car and can only suspect that it was "misaligned" during transportation. I panicked and asked Yip for help. He helped align it and the problem was solved but I was still worried. After all, I did not send my bike for service this time round and it was based on last year's setup.

Evening came and it was a nice dinner at Kampung Cina, this time joined by Shih Ming and Saya whom both I've not seen for a while. Had an enjoyable dinner catching up among ourselves and I'm pretty happy to say that I actually enjoyed the food too! Have to thank Tony for this for knowing the way to find good food. Back at the hotel, after some final preparations, it was then lights off at 10.30pm. However, I couldn't get a good sleep probably due to me worrying about my bike.

Race morning and the first thing I did upon waking up was to look out the window. "It's going to be a hot race", I told myself. While Yip was still asleep, I slowly prepared myself and soon we were both ready to leave. One last check on the bike was the rear wheel was still spinning normally. Let's hope it stays this way but I had my doubts.

We both left for the race site at 6.30am and quickly was greeted by friends including the first sneak preview of the weather ahead. Was surprised that my bike parking was just next to Yip and just opposite Yim. Yip and Yim, now that rhythms. Hehehe... Quick catch up with some friends and then performing the usual warm up and stretching, and it's out to the main road to gather for the start. The race environment was great and Adele filled it up with her beautiful voice and my focus is on the run. Bike part, I can worry later.

The devil and the sword...

7.30am sharp, the individual full distance was flag off. I settled into my zone and just let others get on with their run. I didn't want to be distracted but soon I had my own problems upon hitting about 2KM. I was hungry and I can smell the usual dreaded barbecued chicken being sold by the roadside. I kept chewing on my GU Chomps and it did help with my hunger prank. Slightly more than an hour later, I completed 2 loops of the running course and off I went into transition for the bike.

Now here's the worrying part. How long will a problem free ride last? The condition of the road will be the huge deciding factor. I exited the transition area with Saya and pedalled together exchanging places at times. First 10KM of the ride was fine and I was cruising on a comfortable speed which I really enjoyed. The first and second bridge came and then the third dreaded one where we have pedal hard for the climb. I remembered clearly last year where I pedalled too hard up and ended up with a calf cramp and therefore this year, I took it lightly. However, as like last year, my front crank was stuck on the bigger side hence there was still some unwanted resistance.

Successfully conquered the bridge and carried on to the u-turn point where I rehydrated before continuing with the way back. Disaster struck at about 24KM. I struggled with my pedalling stroke and I knew I was in trouble. As I can't see my brake calliper as it was hidden below the bottom bracket, I can only try to listen for unwanted noises. And then, I heard it. Brake pad was rubbing the rim. To stop to try realign it risking cramps or to carry on, it was decision time and I soon chose one, which was the latter.

I was pedalling hard but I can't get the desired speed. My quads was screaming and I was getting burnt out there. I lost Saya after she gave me a smile as I lost my speed and I was on my own. "Push hard but nurse those legs" I told myself as there was still al long way to go. Let me get through this and I can slug it out on the run later. Mechanical failure is always the worrying part in multi sport events and this is my second experience with it. And from here on, I paid extra attention to nutrition as I know it's going to be tough on the body, especially the legs.

At the second bridge again, I forgot to stand up on the bike and was hit hard on the bridge's joint and I shouted "MY BUTT"! It was pretty painful but the main thing was no further fault on my bike. The third bridge climb this time was tough but Yusran was there to cheer us all with his everlasting cheeky jokes. If only he was still there on the return climb as I was just pedalling to survive the climb. Probably the slowest part of my entire ride. Upon conquering it, I got only about 13KM more to go and prayed hard it will be a problem free ride.

Meters and kilometres, I pedalled away and soon was greeted with the transition area after pedalling for almost 2.5 hours. At the transition area, Yip had already completed his race while I was just starting my second run. Off I went as I tried to my find my legs. One step at a time as it was just too sore. The first loop was about recovery and upon starting my second, Azuria offered me some Coca Cola which was a wake up call for me. I soon my found my legs a little and increased my pace a little. The caffeine effect to kick in and as I ran, I tried to cheer and pull other runners, a few I remembered was Jeya, Doris and Liew. At the final kilometre or so, a sense of relief and probably satisfaction too, as I knew myself that I overcame an unwanted obstacle and slug it out on my determination to complete my third and probably toughest Powerman in a time of 04:38:38.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Made my way into the race village again and caught up with some friends before rushing back to the hotel to clean up. Yip won third placing in our age group and he was still back for the prize presentation. I took my time to clean up and rested while waiting for him. Everyone perhaps has left the small town but the both of us took it slow and even had a late lunch before leaving at 4pm. A slow and lonely drive back but most importantly, I made it back safely.

Overall, I still enjoyed Powerman Malaysia this year despite zero training and worrying at potential mechanical fault. But the joy was actually to complete it with determination and injury free with no stops during the entire course of the race. I do hope Powerman Malaysia will continue its tradition annually to be held at the small town of Seri Manjung and live up to its trademark of being the hottest in the world. And with this, my focus will be on my next big one, the bridge!

PJ Half Marathon 2011...

2011-10-30T14:00:00.003+08:00

Event: PJ Half Marathon 2011

Venue: Stadium Petaling Jaya, Petaling Jaya

Date: 30 October 2011

Time: 6.30am

Distance: 21KM (21.05KM by Polar RCX5 G5)

Shoe: K-Swiss K-Ruuz

By Frank

Probably the oldest running event in the Klang Valley, the PJ Half Marathon made a return to the running scene this morning after a 3 years hiatus. I remembered clearly that in the year 2007, I ran together with Rashid and Ferdinand as part of the members of LYN Runners which today has been sabotaged. Anyway, was really looking forward to the run hoping a good run out of it (I even chose to run in one of my favourite racer), but sadly, it didn't went as planned.

The Ruuz is back in action...

Surprisingly, I slept pretty well last night. Preparation was swift but when I arrived to the race venue with an hour to spare, my tummy sent out a distress call. Time to hit the potty pot! After making my deposit, I met up with lots of friends like Raymond, Michelle, Shine and Yim which the 2 latter I spent some quality time with chatting until the gun went off out of a sudden signalling the start of the run.

I quickly settled into pace trying to make my way past other runners as I started way at the back. Just after 100M or so, Yim disappeared into the front. He was fast! Weather was kind of humid and by the time I hit Federal Highway, I was already experiencing problem with my vision as sweat is slowly stinging both my eyes. Where is the Halo headband when I need them?

About 3KM into the run, Rizal called out to me only to let me know that Jamie is slightly at the front. I gave chase and soon join him and Calvin. Making the turn at the LDP overhead bridge, I slowed down a little for about 1KM to recover myself before going for it again. Then it was on to the airport road and I was joined by Jamie again where we ran together till about 10KM near to where the entrance to the Subang highway interchange was.

Thing started to go awry for me here. Remember the 4 blisters I suffered at The North Face 100 Duo a couple of weeks ago? It actually didn't burst leaving loose skin on the affected area. The main bloody blister on my right big toe burst as I felt a warm sensation followed by pain. To make matters worst, another one above it and the other over my left feet too decided to join in the "fun". It affected the way I run and I had to shift to heel striking at times to avoid as much as possible the contact of the blistered area.

The airport road was long but I soon find myself just before Skypark where the u-turn was. Made my way back and along the way was joined by Paul Dimaandal and Karim. Grin my teeth as I continued on but just couldn't find the way to forget about the burning sensation. As I arrived at the exit of the Subang highway interchange, I tried to control the pain and shifted into gear as I know the finish is close. Then I entered the stadium and suddenly the memories of my Macau Marathon 2009 flash back into me. It really felt the same. I managed to find an extra gear out of me and managed to overtake a few runners leading up to the finish line with a time of 02:02:43.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Overall, pretty disappointed by my run but at least I did not end up at the medic tent like 4 years ago as I couldn't breathe properly. But still, I had fun meeting friends before, along and after the race. Cheering other runners at the entrance to the stadium was fun too while chatting with Jamie, Shine and Jeff. Anyhow, I'm now hoping that the PJ Half Marathon will be an annual event from now on.

* Also CONGRATULATIONS to Roy Yeow for running some marathon at New Zealand and achieving a 04:01:20. Very huge improvement since starting to pick up long distance running late last year. He already outran his trainer and therefore I think his trainer deserve a treat from him. *hint hint* :D

Project Love Sneaker Malaysia...

2011-10-25T11:00:00.002+08:00

Ever wonder how long will a pair of shoes takes to breaks down after having them laid in their final resting spot at a local landfill? The answer is an astonishing close to 1000 years as the EVA parts of the shoes are just that lasting! Sports companies being environmentally friendly now are trying their very best to create better shoes which are friendlier to mother nature while maintaining comfort and technology aspect for us runners to enjoy the sport we all love.

As much has been done, the amount of shoes that land up over at the landfill is still at a worrying state. Runners tend to change shoes very often not knowing that the shoes can actually still be worn, at least casually for walking. Hence with this, Running Lab has came up win an initiative to donate that runners "thought" has reached its end of life while at the same time rewarding them with something. These shoes will then be donated to the needy communities in helping them live a better and more comfortable life. Make someone's life difference today by donating a pair of your old reusable sneaker now at Running Lab Malaysia.

Project Love Sneaker - Running Lab Malaysia

An initiative by Running Lab's founder Walter Tan since 2008 in Singapore, this is a Corporate Social Responsibility (CSR) program in its 3rd year running, to collect shoes for the less fortunate who cannot afford to have proper shoes in their daily lives. In commemoration of Running Lab's fourth 4th branch in Kuala Lumpur, Project Love Sneaker will once again lead the way in providing the donated shoes to the Orang Asli/Indigenous Community of Malaysia at the end of this campaign.

"Regular runners are advised to replace their running shoes after clocking about 800KM mileage in order to prevent from running injuries. Most of the time, these shoes are still relatively good condition and it is too wasteful to dump them. Hence, instead of throwing them away, we want to provide an avenue for runners to give a second life to these used running shoes. The shoes can be donated to protect the feet and make a difference to the lives of the less fortunate people locally and abroad", said Karen Chua, Marketing Manager of Running Lab.

Terms and Conditions

Take a stroll to Running Lab at Tropicana City Mall and donate your pair of previously loved running shoes* and receive one RM100 cash voucher from Running Lab.

* Adult sizes in cleaned and reusable condition. We are looking for footwear that is in good condition that might be useful to someone who is less fortunate, including Running Shoes, Cross Trainers, Walking Shoes, Hiking Shoes and Trail Shoes.

Collection period: 09 Nov - 11 Dec 2011

Terms and Conditions of the RM100 shoe voucher are as follows:

1) This voucher is valid till 31 December 2011.

2) This voucher is for one time use only.

3) This voucher is valid for purchase(s) of regular priced running footwear, excluding purchase(s) from "ASICS".

4) This voucher cannot be combined.

5) This voucher is not exchangeable or redeemable for cash or credit.

6) This voucher is invalid if any of its part is found tampered with and/or in any way.

7) Running Lab should not responsible for any loss, damage or theft of this voucher.

8) This voucher cannot be used in conjunction with any other promotions or discounts of Running Lab.

9) Terms and Condition are correct at time of printing, and Running Lab reserves the rights to amend the Terms and Conditions at any time.

The TNF100 Drama...

2011-10-19T01:05:00.000+08:00

By Frank

The North Face 100 Singapore is over. And apparently it didn't go as well as previous years. Frankly speaking after joining it for the first time last year, I do not deny that this year's standard took a dip. But on another side of me, my hats off to everyone who had worked behind the scene in making this inaugural event happened. I may sound bias as the title sponsors are actually my colleagues from Singapore. But trust me, I'm just speaking on how I felt. Take not they are title sponsors and not event organisers. However, I just want to state, that this is my very own personal opinion, my 2 cents worth for it.

The drama started a week before the actual race back at the race pack collection. What appears to be the usual 7.00am starting time for the 100KM duo has been move later to 8.00am and this came as a huge surprise to many participants especially for those catching a flight back home. 2 of my friends Karen and Yim were affected by this as they are going to run another marathon later in the evening. However, their situation was quickly resolved by the organisers. So what actually went wrong? It appears a certain gate at a certain stretch was not to be open before 8.00am by the Singapore Public Utility Board. The organisers had tried to appeal for it but sadly, it wasn't granted hence the last minute decision to change the starting time. Whose fault is this then? My take is, there is no one at fault. Everyone had tried their best to resolve it.

Next we have the race pack collection. Though the goodie bag this year has seen its quality being upgraded, there were problems with the event t-shirt sizes. I was lucky to receive mine but many others who indicated size M and above who collected later only received smaller sizes. This not only happen to TNF100 but also to many other events, some big ones like Standard Chartered Singapore Marathon, Sundown Marathon and even our very own events here in Malaysia. Technically speaking, this problem should not happen since participants had already indicated their sizes during registration hence this will be purely the sponsors and organisers fault.

Then come race day. Everyone was excited. Despite the change of start time for the 100KM Duo, runners turn up full strength. The came the drama. Route signage that was put up a week before the event went missing or even misleading. This had caused runners including a few of my colleagues taking the wrong turn and some even ended up running more than the actual distance. Yeap, even my colleagues which are the title sponsor do not know the route themselves before hand. I was one of the victim, but thankfully I did not take a wrong turn. Just had to stop to wonder. What really happen, I do not know. But the things I know is that the signage will most likely be sabotage by humans whether passer-bys or even runners themselves or perhaps even monkeys. Yeap, you heard me right, monkeys. Even our own Singapore Blade Runner aka Shariff had caught an uncle trying to turn the signage to mislead runners 2 days before the event. Shame on you uncle! I myself even saw some empty poles which should be housing the signage. They were not there. Therefore, what really happen, I do not know. My understanding is that biker patrols were sent out to check on them a couple of hours before the race, and some of them even were patrolling during the course of the race. Perhaps marshals shall be stationed at critical junctions so this will be one matter organisers should look into for next year's edition.

Hydration during a hot and long race like this will be critical. Water and Milo were the only planned fluid for runners but upon request, isotonic were then included in. Despite all efforts, a few water stations ran out of water. I've seen the amount of water brought to each station but also witness the ugly side of us humans. Some runners took the whole 1.5L water or isotonic drinks to themselves and carried along with them only to leave it on the run way later, probably only a quarter consumed. Why can't they drink it on the spot before resuming their run. This is rather selfish considering they are other slower runners behind.

Knowing the hydration issue, the title sponsors then took matters to their own hand. Upon completing my run, I saw them communicating with water stations on the volume they are left with. I too then share some of my insights with them indicating which station is running low on it. This gave them an idea and they quickly mobilise themselves and sent it out on their own. This swift action of theirs deserves praises as a few title sponsors are participants of the race themselves and they do understand the needs of runners.

Yesterday, the results were released. Yes, it took a while and there were many errors to it. Some who finished were listed DNF, or have misleading time. I myself have a missing first check point. But do the title sponsors and event organisers deserve to be called names and vulgar words? Come on runners, where are your manners? This time round was a new event organiser and yes they may be inexperience but please just share your insights with them instead of using vulgarity. As long you yourself knows that you completed the race, no other means can deny it. Not even a finisher medal or t-shirt can justify your own satisfaction and glory.

Despite all the drama and problems to this year TNF100, I personally think that the title sponsors has given their all. How do I know it? Simple. It's because I witness it. Humans are prone to error and there are limits to our work force and will. I've seen and heard my colleagues working day and night to prepare for this race but yet in return, what they receive was not a very pleasant. Running events sometimes do not go accordingly but do give them a chance to rectify things. Many events started off as flop but greatly improved the following years. Of course they sometimes take another dip, but hey, look outside the box before condemning them down.

Once again, this is my personal take on TNF100 this year. You may agree or disagree with me but here's my hats off to the title sponsors, The North Face who happen to be also my colleagues down in Singapore. Kudos to you all if you are reading this. WT, HN, MP, DY, KC, CO, RC, YT, NT, JL, JP and may other volunteers (I just use your initials rather than your full name).

The North Face 100 Singapore 2011...

2011-10-16T22:50:00.004+08:00

Event: The North Face 100 Singapore 2011

Venue: MacRitchie Reservoir, Singapore

Date: 15 October 2011

Time: 8.00am

Distance: 50KM (50.2KM by Polar RCX5 G5)

Shoe: Vibram FiveFingers TrekSport

By Frank

Can't imagine it has been a year since my first TNF100 race. I still remember when having dinner with Jamie and Justin last year, popping by BV Sport office to get our gears and a year later, I was with Jeff instead.

The race route this year...

Trip via the usual First Coach was the usual smooth journey. Arrived at about 1.45pm and went immediately to Marina Square to collect our race pack from The North Face store there. After a quick lunch which we were joined by 2 out of 3 of our Malaysian 100KM solo runners, Allan and Victor at my favourite Marina Square food court, we then adjourned to Fragrance Hotel, Oasis at Balestier Road to settle down while unpacking our stuff, not to mention preparing our race gear.

Team Running Lab Malaysia...

With nothing to do and it was still early about 5pm, we decided to go shopping for race essential. Upon doing so and with still available time and unsure if Dannie and Carrie were to join us for dinner, we gambled and proceeded to Fragrance Hotel, Rose to try meet them there after all calls to them failed. Surprisingly at 7.30pm, they really appeared! Haha... The 4 of us including Dannie's 100KM Duo team mate Wong then proceeded to have dinner at apparently a famous chicken rice place which I find pretty slacking. However, it was fully packed! Probably just the hype.

Back to the hotel and called it a night soon after cleaning ourselves up. Didn't have a good sleep as it was a little noisy outside. But was instantly up the next morning at 5am and the adventure begins.

Myself and Jeff all geared up...

After all the fiasco of runners complaining on the change of start time to 8am for the 100KM Duo category, I was delighted to see the number of runners turning up. The only thing was that there wasn't a little gathering among Malaysian runners like last year. The contingent this time was a little smaller. Upon completing my preparation, Jeff caught a glimpse of Shine completing his first 50KM loop. I chased him down to try snap a photo of him running but just can't do so. He was still fast and looking good. Caught up with him at his resting tent where he tries to rectify his blister problem. Allan too check in soon.

I caught a glimpse of Nic and Carey and off I went over to have a little "colleague reunion". Wearing last year's race gear, I checked into the starting area as the start time nears. At 8am, we the 100KM Duo runners were let off and I soon set into pace after waving to Nic and Carey. Like going to war!

With my colleagues Nic and Carey...

The starting field for the 100KM Duo...

I immediately settled into my heart rate zone. Yeap, I have planned to run within the zone of 75% to 84% from my maximum heart rate and have set my Polar RCX5 to give out a reminder should I hit 85% and above. As this is my first official start to my training for that something great next year, my aim is just to complete the run comfortably and within the cut-off time. And after all, it's my first time wearing Vibram FiveFingers TrekSport on trail so I needed to be careful too.

1KM on tarmac, I soon hit the MacRitchie trails. First step on it on the TrekSport and I was like "Hey, this isn't so bad after all". It was actually really nice and not as painful as I might have though so. The only thing was it was a little slippery at certain moist areas. I had to be careful not to end up like a young lass that trip over at about 3KM into my run.

7KM, I saw Shine taking a breather at the water station. Ask if he was all right and he said he was, asking me to go ahead first. Dannie and Wong soon arrived and I was surprised that Dannie mentioned that he wanted to call it a day. Myself and Wong motivated and pushed him and we ran together will about 13KM.

I continued on my own from there on, and occasionally other runners caught up. I took it slow descending certain areas as it was just too slippery for my TrekSport. Arriving at the second water station at 15KM, I nearly got a heart attack seeing Jeff came from behind. He should be way ahead by now. It seems that he took the wrong turn and ran extra. With a flight to catch at 4.30pm, it wasn't helping. Here also, I took off both side of my TrekSport and starting taping up hot spots near both my big toe areaa as it was becoming a little warm. Signals of blisters coming up.

With Syah just after the Mandai exit at 20KM...

Continued on into Zheng Hua Park and back into the trails, I soon arrived at Mandai, 20KM into the race and it was here I bump into my KLCC run leader, Syah. From here we ran together side by side and occasionally changing places a little to keep each other motivated. It was HOT as we run into Lorong Asrama and soon at 27KM, DE JAVU! It was Hill 265. Took a rest at the hut as water was servd. I took the chance to call a few of my friends and even being cheeky, I sent a SMS to Nic jokingly asking him to prepare ice cold dessert for me at the finish line later. Haha...

Syah and myself getting ready to tackle Hill 265...

A cheeky SMS to Nic. Hahaha...

When myself and Syah was ready to again, we attack the hill only to find myself stuck at halfway up on all 4! It was my TrekSport acting up again as I couldn't find traction. One wrong step and I will go tumbling down. But luckily I managed myself and I'm sure Syah had a good laugh from behind.

At about 30KM near the huge hut at the exit of this area, someone called out to me. It was Tekko and I'm glad I finally met him in person. He offered an orange ice bar which was just heavenly sent. Super duper nice as I think he must have made it from freshly squeezed oranges.

Back into Mandai trails, I soon find Syah stopping by the side to tape up his blistered toes. He offered me a preserved plum (assam boi) and it was a wake up call for me. It was really nice but as I was having a recovering blister under my tongue, it gave me the "SYIOKNESS". Haha... I continued without him and back into Zhenghua Park and soon the 35KM water station where an anonymous volunteer handed me a can of Coke. A can was probably too much but he just asked me to take it which I did with a lot of THANK YOU coming out from my mouth. I gulped the whole can down pretty instantly and off I went again burping a little along the way. BURP!

About 2KM ahead, I saw a fellow runner laying flat on the ground with his team mate and a volunteer with him. Offered him help but it was all already taken care of as medics were on the way. I hope he is fine.

I have something to confess at the final 10KM or so. I was holding on to the call of nature since about 8KM into the race earlier. The toilets that appeared on the map did not appear along the race course and I had to hold it. But as time goes by and with a can of Coke downed earlier, I can't take it anymore. Found a secluded area and "showered" the trees there. Sorry Lion City but hopefully some nice tree will pop out next year. :D

With about 8KM or so to go, I got a little lost at a junction and waited for other runners to arrive. A French name Vincent soon arrive but he himself was unsure. Later it was a Singaporean lass who guided our way. I soon found out that Vincent is actually from KL too and stays only at Taman Tun Dr Ismail. What a small world. We chatted briefly before I continued on before accidentally kicking a huge rock. My poor right tiny toe.

Seeing the entrance to MacRitchie Trails was a love and hate thing as this stretch marks the last stretch of trails before the finish. But it can also be mentally challenging as it can feel pretty long due to fatigue. I took it easy and soon enough, I saw the light at the end of it. I was 1KM from the finish line. Recompose myself and saviour all the moment and soon I saw it with others cheering from the side.

Enter the MacRitchie Trail...

Light at the end of the tunnel. Another 1KM to the finish...

With no team mate to wait upon this time round as I was the slower one, I finally completed my second TNF100 Duo with a time of 07:38:39. Boon Yeong was there as an official photographer and we exchanged some words before I proceeded to the rest area where I refuelled and caught up with Walter who was so busy himself organising hydration to be send to respective water stations.

My completion time...

While doing my post run recovery, I caught up with the rest of my colleagues like Huey Na, Marc, Carey, Yati, Nancy and Janet. I also went to look for my ice cold dessert from Nic. Hahaha... Soon, I was reunited with my Syah and Allen too who had completed his 100KM Solo in about 13 hours plus! Respect this guy!

Withnot much time to spare, together with Syah we had a slow walk to the locker area to have ourselves clean up as we are leaving back for home shortly. And this is where I first remove the taping on my toes and VIOLA, bloody blister on my right big toe. I was still able to run earlier as it did not burst but it didn't look pleasant though.

Some love after the gruesome 50KM...

After cleaning myself up, I went back to find my other fellow Malaysian runners and was delighted to see Razif, Ian, Dannie, Wong and even Shine completing their run. Walter was back and we also exchanged some ideas on the event and now I understood it more on what was the fiasco all about.

After hanging out with Carey and Yati for a while, at 6pm, I left the race site with Allen to Novena where my bus is scheduled to be at 7pm. It was a long trip back home alone and I was freezing in the bus. But it was a smooth trip and I found myself back home at 12.30pm. And with this, it was another TNF100 Duo completed.

Front view of the finisher's medal...

Rear view of the finisher's medal...

This is some statistics and findings from my run:

- I took 3 servings (4 per serving) of GU Chomps, 2 GU Roctane, 1 GU Energy Gel, 1 preserved plum, 500ML of half diluted Gatorade (from the start), 8 cups of 100Plus, 14 cups of plain water, an ice bar, a can of Coke and survived on 2 litres of water in my hydration back pack. Yeap, I did not refuel along the way and it only got depleted at the finish line.

- Suffered 2 blisters on each feet with one bloody version on my right big toe.

- Running on the Vibram FiveFingers TrekSport on trails isn't as painful as many though will be. Legs was just as good as new upon writing this entry. However, it was slippery especially in moist surfaces.

- Ran within 75% to 84% from my maximum heart rate and a reminder beep from my Polar RCX5 should I hit 85% and above.

- Didn't experience any cramps though had ice cubes inserted into my calf sleeves twice to manage it.

- Although weather was really hot, I did not have temperature issues even though clad in black.

Acknowledgements

- Walter for sponsoring me as part of Team Running Lab Malaysia and Karen Chua for managing my registration.

- Jeff for being my team mate this year.

- Gary from Athlete's Circle for specially bringing in a Polar RCX5 G5 in advance for me.

- Syah whom I share some company with from 20KM till 30KM.

- Tekko for the heaven sent orange ice bar.

- The anonymous volunteer at 35KM for giving me a can of Coke.

- My team mate of last year, Jamie whom I know will have been again my team mate if work permits.

- Karen Loh, Yim and Paul for the comfort words and heads up a few days leading to the race.

- Mohan for offering a space in his car booth for my luggage although I didn't take up the offer.

- To all my colleagues whom I met and have played a part in this gruelling race and to all volunteers, a big THANKS to you all.

- And to those not mentioned, as usual you all know who you are. THANK YOU!

GUing All The Way...

2011-10-13T14:55:00.000+08:00

By Frank

There are a lot of nutrition products out there. The most famous being the one from the company that manufacture Milo and Nescafe. Easily available in the market, sadly to say, my tummy just didn't agree with it. Whenever I take them, you will see me detouring to the toilet after some delay effect. Taste wise, it's just too hard to swallow.

Then I was introduced to GU Energy about 3 years ago. It was being sold at a world re-known local nutrition shop at a really expensive price of RM8 per sachet. But I had no other alternative as this brand just works for me. Taste was great too (chocolate remains one of my favourite cause it's made of pure dark chocolate) and no hitting the potty pot after taking it. Only downside is that GU Energy does not manufacture energy or protein bars.

After the energy gels, the product line up grew to chews, electrolyte tablets, recovery drink and my favourite of all, the Roctane! Being an ultra-endurance gel, people always mistaken it to have higher contents. In fact, it's the other way round. It's slightly lower but this time GU Energy added the OKG amino acid to slow down muscle fatigue and lactic acid build-up. And if taken correctly, it really works wonder for me.

Being a sport science person, I took into calculation the nutritional facts of each of GU Energy's product and based it on my body composition. With this, I'm able to know the quantity to take each time and also when to take them. And the good news is, effective just last month, the pricing of the gels has been revised to RM6.50 per sachet at Running Lab. Yes I know this is where I work and it seems like free advertising, but hey, I do purchase it for myself you know.

Let's GU....

This weekend at The North Face 100 Singapore, my backpack will be filled with all GU Energy products. GU Energy Gel, Roctane, Chomps and Brew. One big happy nutrition family to help me GU all the way!

* This entry is written based on my acceptance of GU Energy products. While it may work for me, I will recommend you to try out a sachet first before committing as what may work for me, may not work the same for you. WHY? Because we are unique!

Being Sponsored...

2011-10-12T16:04:00.007+08:00

By Frank

Who doesn't want to be sponsored? Ain't it nice to have loads of goodies or complimentary entries to a certain event? But understanding the role is different. As a sponsored person, downing the gears given and going through the Terms & Conditions is a golden rule that we must follow.

I was sponsored by a few brands throughout my 4 years plus of running. And I'm damn proud to say that I honoured each of them down my throat even through the bitter side of it. I use and wore the products given, I race and trained with them, and I even consumed and went to the toilet with it! And yet, I did not complain.

Accepting the contract is easy. Just a signature will do. But living with it will be tougher. It all depends on the person willingness to go through with it for the rest of the contract period. But the main question is WHY accept it if you are not willing to honour it. It's like why marry your partner if you are not willing to spend the rest of your life with him or her?

This entry may cause a few upset but I think I have been too easy going. I need to highlight it out so hopefully it won't happen again. But I will also dare to say that if I'm going to give sponsorship out again, it will be the past, present and future that I will look into and that 4 person that I have previously worked with will be the usual first choice candidates. The 4 of you, you know who you are! Damn proud of you all!

Be grateful, be thankful and be loyal!

Heading South For North...

2011-10-11T23:00:00.000+08:00

By Frank

Time passes so quickly that in a blink of an eye, a year has passed and TNF100 Singapore is here once again. In 5 days time, off I go again tackling the trails of Singapore. From MacRitchie Reservoir to Bukit Timah and Mandai, myself and my new team mate Jeff who just got hitched 2 nights ago will battle through the heat and the uneven terrain.

I did my last long run the past Sunday. Training hasn't been good. Although I been constantly maintaining an average of 70% from max heart rate, my running distance hasn't been great and I wonder how are my legs are going to hold up this time. I been wearing my Vibram FiveFingers all these while hoping to strengthen it and I hope it has done its job. I will be racing in them too, the particular model call TrekSport which I really like it. At only 4mm thick, it will be really one hell of a run for me.

I even got myself a new toy, the Polar RCX5. Gary from Athlete's Circle was kind enough to deliver a set to me which include the yet to be launch here G5 GPS sensor. Played with it on Sunday and it work remarkably well, especially the G5. Slightly larger than a matchstick box, the GPS chipset was strong enough to have reception even if I stored in my pocket.

My new toys...

And my final piece of gear will be my trustworthy Nathan HPL #020. I did not adjust it properly for my earlier Sundown Ultra Marathon hence causing discomfort. I re-did my homework and VIOLA, it fitted superbly. Besides, I been running with it even for a 5KM run, so technically speaking, my shoulder should be fine with it.

I hope the race will be an enjoyable one. I even hope for a better post race time with my Singaporean colleagues where some of them will be running too. Just hope I am still sober enough. See all of you at MacRitchie Reservoir!

* Oh... And not forgetting that this run will mark the start of my training for something great that I may sign up next year. 8-)

The River Jungle Marathon 2011...

2011-09-25T18:45:00.001+08:00

Event: The River Jungle Marathon 2011

Venue: Pekan Batu 18, Hulu Langat

Date: 25 September 2011

Time: 5.00am

Distance: 42.195KM

Shoe: Vibram FiveFingers TrekSport

By Frank

I wasn't suppose to run The River Jungle Marathon 2011. Instead, I was suppose to support my fellow Aladdin Runnerz friends. However, my friend who happen to share the same initial with me Fui Cheng (FC) decided to pull out and hence I was thinking not to let her registration fee go to waste. I ran on behalf her instead and yes, my bib was pink in colour! I was geared up in my upcoming TNF race gears and it's time to test it out.

Running behalf FC in pink...

After working from 10am till 10pm the day before the run, I did not have single wink of sleep as I agreed to pick Vince up at 1.30am. Guided by my Garmin Nuvi, we managed to arrive at Pekan Batu 18 at Hulu Langat in about 40 minutes time, after a few wrong turns. On the way there, James who was testing out a Volkswagen Sirocco which was the official safety car zoomed pass me and just disappeared into the distance. A wake up call perhaps.

Arrived early with about 2 hours more to spend, we both hung around at the school compound having a short chat with James, the event organiser. Soon, runners arrived and familiar faces are like Jamie, Yim, Khairul, Karen and Mohan. Jeff is the main star runner today as he downed his wedding attire for a surprise to be unveiled on his wedding dinner in about a couple of weeks.

With Jeff, my TNF 2011 partner who recently got hitched...

After a short briefing, runners were let off at 5am sharp. Immediately out of the school gate, I stopped to help Jeff with is balloons which was tied to his shorts, irritating him. Took me and Karen a while to get it out before we continued on. Jeff ran a 72KM the day before and he wasn't in a good shape, and therefore I accompanied him.

It was very dark at the first 5KM and I had to be careful since I'm wearing my VFF TrekSport. Don't want to trip over any pot holes or reflectors. Arriving back at the start area which is around 5KM, I reduce to walking to wait for Jeff to arrive. We walk together till about 8KM before he asked me to go on which I did with Roy and Alvin.

Into the tenth kilometer, I bumped into Tey and we ran together for about a couple of kilometers. I was in need to relieve myself and the moment I saw the mobile toilet near to 18KM before the steep climb, I went for it. Felt better, and off I went attacking the climb.

One of the Volkswagen support vehicles...

I was told the climb was 3KM long and so I attacked. The first 2KM was fine but just after it, a 4 wheel drive let out a thick black smoke and I was forced to stop as I did not want to inhale it. Once cleared, I continue on but damage done. My momentum was gone.

The descend wasn't something I fancy too. It was really steep and I just walk down it. Finally below it, it was the magnificent Hulu Langat Dam. The view was good and I took the chance to snap some pictures before making a u-turn.

A mini waterfall...

The Hulu Langat Dam...

Continued on by mixing walking and running and at the final 10KM or so, the sky open up. It was also here that I met Hafeez and we helped each other. My foot bed felt hot and I suspect a blister forming, while Hafeez is experiencing discomfort on his right knee. We pushed each other. When he walk, I will too. I even offered to help him massage. We were together till the final stretch when the rain stop and we agreed to complete the gruelling marathon together with a time of 06:26:14.

With Hafeez whom I ran with the last 10KM...

With James, the brainchild of The River Jungle Marathon...

Overall, despite a slow run time, I did have fun meeting people especially at the last stretch trying to pull 3 runners to the finish. And most importantly, Fui Cheng's registration fee is not wasted and I thank her for letting me run on her behalf. Finally, kudos to James and his guys too for a successful event though there were some minor hiccups and mishaps. But it's these that makes the learning curve counts.

The finisher's medal...

Lets Feel The Trails...

2011-09-16T15:50:00.003+08:00

By Frank

I was in need of a trail shoe for next month's TNF100. I short-listed a few models and each of them are of the minimalist kind. But fate was kind with me that I settled for one that I felt most comfy with, my second pair of Vibram FiveFingers, the TrekSport. My first pair, the Bikila which I did not review wasn't really a pair that I like very much due to the very "shoe like" feeling.

After falling sick last week and missing my runs due to the very bad hazy conditions here, I resume my run this morning testing my TrekSport. It felt tight with socks but I quickly forgot about it when I ran longer. While the foot bed is still painful upon stepping on stones, the overall feeling of the shoe is certainly much better than the Bikila. Measured at 4mm thick for the outsole, it's the thickest in Vibram FiveFingers running range.

While Jamie, Keat Cheong and Calvin zoomed off, I ran most of the 15KM run with Vince, both of us VFF wearers. The other 3 were in compression apparels and probably that's why they ran faster than the both of us. Took me near to 2 hours to complete my run as I ran very carefully due to my maiden run in the TrekSport. Besides, I wasn't comfortable with the air quality too so I didn't want to end up gasping for air which was dirty.

The VFF TrekSport after a wholesome 15KM debut...

Overall, I'm really happy with my purchase and this will certainly be my footwear of choice for next month's race. I know I will really feel the trails of MacRitchie and Bukit Timah, but I guess this is the only approach I can go since I'm trying to turn minimalist. Don't be mistaken though, I still like my shoes. Haha...

Back To The Trails...

2011-08-30T12:18:00.004+08:00

By Frank

It's been 2 months since my last ultra. I did mentioned that I would certainly like a rest period before embarking on another one. But little did I expect, time flies and I'm facing my next ultra adventure soon in the next 1 month plus, The North Face 100 Singapore on 15 October 2011.

Organised by my colleagues over at Singapore, I will be representing Running Lab Malaysia to run the event. A little saddened by my last year's team mate Jamie's decision not to participate due to work reasons. Then I ask Yip about it and he agreed only to pull out due to the fact that the event clashes with another which he was more interested in. So I guess that was it. No TNF for me this year. But after a little pondering, I guess the company needs someone to represent it. I continued my hunt for a team mate and then Jeff came along. After getting his permission from his "home minister", he agreed and thus the formation of Team Running Lab Malaysia running the 100KM Duo distance (50KM each).

The route will only be revealed a week before the race and even myself has no idea on it. I do hope there will be a modification to it over last year's route to make things more interesting. I have no idea on which shoes to put on. Last year's experience with the Salomon was a terrible one. This time round, I do hope for something minimal though, but also did not omit out the choice of normal road running shoe as there's at least 50% tarmac at last year's edition.

My build up to it hasn't been a good one for I lack the time to train. Starting last week, I've tried to put in at least 5KM of running every night after arriving back at home from work. Yeap, that's starting my run around 10.30pm or so, with a hydration backpack strap on my back to simulate race day conditions. As for Jeff, based on his Facebook status, he has put in great effort and has been clocking on the distance. He will do really fine on race day should he stay injury free. Just that I wonder if he will wait for me at the finish line without crossing it like how I did last year. Hmm... Jeff *hint hint*

This morning despite waking up at 3am to prepare for my LSD, I decided to pass on it as my left knee didn't feel right. Perhaps too much squatting back at work while serving customers. But let's see about tomorrow. I really need to run, but with conditions like this, can someone tell me what to do? Aih....

K-Swiss Kwicky Blade-Light...

2011-08-19T23:44:00.002+08:00

By Frank

The next sibling in K-Swiss Blade-Light family. Meet the K-Swiss Kwicky Blade-Light. This review came a little late for reasons you all know why due to my work.

The K-Swiss Kwicky Blade-Light...

Lateral view of the Kwicky...

Medial view of the Kwicky...

I received this shoe back in May 2011 and was instantly impressed with the Ion-Mask coating on the shoe. The coating made the shoe almost water proof and I'm able to justify it as I literary poured water over it during my Sundown Ultra Marathon to cool my feet down. Water just didn't sip in and just drip off from the top. Gone are the Flow Cool System which allows fresh air to enter the shoe from the toe box and to exit via the heel counter. Instead, ventilation pods are now located at the side of the shoe and it works just as good. The 10 drainage ports on the mid and outsole are still present and it's made bigger this time compared to other Blade-Light models.

Closer look on the Ion-Mask coated overlays...

The Kwicky weight in at about 255 grams which made it light enough for both training and race days. Flexibility is amazing and the blades like the other Blade-Light shoes help a lot in propulsion. Cushioning on the fore foot is barely there due to the low profile design which I really like a lot. However, as we move slightly upward towards the heel, the presence of a medial post which offers stability turned me off. I really like all my other Blade-Light shoes for it's minimalist design but the Kwicky just didn't felt right with the post. It felt firm on my arch and unlike the K-Swiss K-Ona C which have its medial post on the rather mild side, the medial post on the Kwicky is rather on the higher side.

The firm medial post...

Back to the outsole, more Aosta II carbon rubber has been included this time round compared to the other Blade-Lights for improved durability. Furthermore, somehow the blades did not actually pick up a lot of small stones or gravels as compared to the others. Am I superstitious or has it got to do wit the design? Hmmm...

The outsole showing the drainage ports and the Aosta II carbon rubber...

The blades...

The seam free upper is also another highlight of the shoe. There's basically no stitching and the shoe can be worn sockless. It felt really good and with the ventilation and drainage ports built into the shoe, those with sweaty feet will be able to wear it with minimal concerns. Even the stay-tie laces did what its suppose to, to stay tied always.

The K-Swiss Kwicky Blade-Light is certainly a product that deserves praises. But I will certainly prefer it if the medial post is done away with. If so, I will probably give it almost a perfect score. However, as we are differ, this is just my opinion. Good or great, try it on to know more about it. It took me the distance during my century adventure with no discomfort at all. And my feet was just a little damp despite pouring water over the shoe. Like K-Swiss mentioned, you start the run with a shoe that weight 9 ounces and finish it at the same weight. That's gonzo!

The K-Swiss Kwicky Blade-Light is now available at a recommended selling price of RM519.0 and is available at Running Lab, Tropicana City Mall.

BHP Orange Run 2011...

2011-07-24T17:55:00.003+08:00

Event: BHP Orange Run 2011

Venue: Piazza, The Curve, Selangor

Date: 24 July 2011

Time: 7.00am

Distance: 11KM

Shoe: K-Swiss Blade-Light Run

By Frank

I haven't been running since a month ago since I completed my epic century distance run. I am just so tied down with Running Lab's opening that I hardly had any time for a proper meal nor sleep. But it's great to know that there's a run nearby to my neighbourhood and it's none other than the BHP Orange Run.

Use to be free entry, the organisers are charging runners a RM5 entry fee this time. Probably due to the hike in petrol price, but RM5 is still the cheapest running event here. And if one looks at the overall quality of the event and what runners get back in return, it's certainly worth it.

Arrived at The Curve with 30 minutes to spare but just had to hit the potty pot after greeting Chris. As I couldn't locate Jamie, I headed on to the starting line where I met up with Chris again and Kenny. The ladies were flagged off at 7am while the men 10 minutes later.

Knowing my leg strength will be affected due to the lack of running and my fitness level will be below par, I just ran a slow and steady run throughout the entire 11KM. And throughout the run, though looking at the road most of the time, friends like Kevin, Kheng Loh and Chin Ann did call out to me.

Tony was the final 1500m and he cheered runners on when suddenly a speedy Adam overtook me with haste. Shouted to him "NO SPEEDING" but he only gave me wave and was later seen calling out to me at the side of the finish line. Hahaha...

I completed my run 1 hour on the dot and I was glad to have done just that. A great run on a great morning to kick start my running activities again. I soon found Jamie, Rizal and others before I went to collect a one bagful of drinks and tidbits and breakfast. Now, that's certainly worth more than RM5!

I couldn't hang out long as I need to go to work and left soon after chatting with Hon and Yimei. Overall, a good event and I certainly hope it will be kept this way for many years to come. Runners certainly needs more casual run like this.

Other Things SDU 2011...

2011-07-02T16:31:00.003+08:00

By Frank

Whenever I blog, I just blog! I don't think nor draft it before hand as it will feel like my entry is planned. Therefore, I just type on what's on my mind at that particular time.

After reading my own Sundown Ultra Marathon 2011 report, I realised that I had missed so many things that I thought of before, during and after my run. I guess at the time I was blogging about it which was the next day after the event, I was still both physically and mentally tired. Therefore, here I am with some other things on what actually happened and what went through my mind:

- I was looking forward to this race though I'm not 100% ready. In fact, I can only say I'm half ready due to the fact that I didn't have time to train due to time constraints. However, I was looking to complete it within the original cut off time of 16 hours which I managed to with about 5 minutes to spare.

- Fitness wise was fine but another story on my leg strength. Plenty of energy throughout the run and most was still available at the end of the run. Legs was my main weakness in this event and I did ran with some problems on my left ankle which till today, I do not know what is the cause of it.

- Mistake in running with the hydration backpack with minimal training. The 2 liters volume made a lot of difference and with sore shoulders due to heavy lifting of boxes few days prior to the run, it didn't help. Ditching it at the halfway mark ease the shoulders but damaged done.

- Mental was strong, but it could have been stronger. Looking at other runners with support from friends and love ones was a beautiful sight. The thoughts of some of my running mates back home did spur me on, though their presence will have made a huge difference.

- My mind was blank. Unlike my previous 2 Sundown Ultra Marathon which I had my mind on something, this time was blank except that maybe that I did though of work at certain times.

- Only managed 3 sachet of energy gels and had to rely on oranges and gummy candies. Other food served was too solid for my gut. Almost threw up at the finish line. Was looking for Coke or Mountain Dew though, but to no avail.

- No blisters, though there might be one forming at right foot bed at 90KM mark when I had it plastered. Chaffing was only on the crotch area.

- 30KM was the point where things went awry. Pain on the ankle made me stop for the first time in the run and thus leaving other runners including Chin Ann and Chooi Wan to pass. Not a problem but it did hurt seeing them disappear into the distance.

- No cramping sensation throughout the distance. Reason for stopping numerous time was just to massage the ankle and stretch.

- "Well done" to the donkey BMW driver who was speeding in the middle of the night with the presence of a traffic police ahead. Was crossing the street at about 65KM mark when he came very near me and even gave me a look. Lee Lee shouted to me here to watch out. Thank you!

- Great motivation and care from fellow friends like Yim, Jeff, Shine and especially Lee Lee who kept asking if I was all right whenever I stop.

- Met new friends along the run and some even followed my blog which I was humbled to know.

- Upon logging on to Facebook, was really touch that my profile was flooded with messages from friends that were following my progress through the auto race update.

- Lots of 4 legged pooch at the park, and some even spent the night there. Sights of Golden Retrievers reminded me of my own and spurred my run.

- At the final 4KM or so, the oldest women runner asked on how did I carry on running? I told her that I was getting the energy from the sun. Coincidence to it, Jamie SMSed me this while I was running.

- Awesome organisation with cheerful, helpful and attentive volunteers and marshals. Race start and finish site's environment was great, route was scenic at certain points and runners were treated like hungry gluttons with the amount of food serve though some of them were too solid. My only negative aspect was the water station was too far apart at every 10KM.

- Will I do it again? Maybe not so soon but I learnt from Geraldine to never say never. I do think I deserve a rest before returning to ultra running.

Sundown Ultra Marathon 2011...

2011-06-26T22:00:00.008+08:00

Event: Sundown Ultra Marathon 2011

Venue: Marina Barrage, Singapore

Date: 25 June 2011

Time: 6.00pm

Distance: 100KM (100.2KM by Jeff's Garmin 310XT)

Shoe: K-Swiss Kwicky Blade-Light

By Frank

Sundown Ultra Marathon 2011, my first attempt on the 100KM distance. And boy, it was certainly a tough nut to crack. So tough, that I almost cracked. But I did not, for I know I can and there are simple awesome people rooting behind me.

Arrival at Singapore was a rush affair. Was running a little late to meet up with Yee Hua at Tanjung Pagar where her office is as traffic along the PIE was slow moving due a an accident just before the BKE turnoff. Luckily arrived on time and managed to pick up my race pack from her. THANK YOU so much Yee Hua for the assistance! From there, I made myself to my new office at Kaki Bukit Crescent to meet up with Walter and the rest of my new colleagues. From there, its working time till almost 8pm. From there, Walter sent me to Uncle Teck Ming's place at Serangoon where I rested for my adventure the next day.

My ticket to my magic carpet ride...

Race day...

Race day and I did not have a good night's sleep. A little sore on my neck but I was glad the sky opened up for it was raining! Took my own time to gear up while chatting via Facebook with some friends back home and also another at down under.

At 1pm, I left for Marina Square to meet up with colleague's from K-Swiss Singapore and also Victor. Upon arrival, I was greeted by Sharon. Grab my quick favourite Korean Bibimbap lunch at the newly opened food galleria before meeting up with Victor. And what a small world too as I met up with Ian who is now working in Singapore.

With Sharon from K-Swiss Singapore...

At 4pm, it was time and myself and Victor hailed down a taxi to drive us to Marina Barrage, the race site. Upon arrival, familiar faces like Gary, Mohan, Amelia and Winnie greeted us. Soon, probably the strongest from the Malaysian contingent, Shine joined us as we did our final gear checking. My hydration backpack is pretty heavy and I foresee sore shoulders into the race due to liftings of stuff from my work premises. But anyway, it was all laughters as we chatted with the rest from Yim, Paul, Adeline, Mac, Pui San, Alexis, Terence and so many more from KL.

The race was to begin at the open garden on top of Marina Barrage. And it will take runners down a spiral slope which means, we will need to climb that back to the finish line. The race started at 6pm sharp and I began with Victor at the middle pack. After exiting the barrage, I slowly picked up my planned 6:45 minutes/km race pace. Ran with it along the golf course before was greeted by the first pedestrian bridge to cross Nicoll Highway. Not much of a trouble as it wasn't the stairs type. Continued on passed some housing area and finally into East Coast park where is was really windy!

The first refreshment station came at the 10KM (01:05:51) mark where I had my first GU Roctane. And also, I picked up 2 icy cold sponge to cushion my shoulder from the hydration backpack's weight. I was still in good shape and carried on. It helped a lot a it fit much better now. Battled on till 15KM before the signs came. My left ankle is starting to give way. Enduring the pain, I tried to run faster before it develops to the next phase. But I knew I was slowing down.

Arriving at 20KM (02:17:45), there was signs of rain as it started drizzling. But a false alarm. At the refreshment station there, besides my planned 2nd GU Roctane, I cool my left feet with ice cold water. Yes, I poured them over my shoe for I know my K-Swiss Kwicky Blade-Light is hydrophobic. The shoe remained dry, but the cooling sensation managed to sip in to help relive some discomfort on my left ankle.

Carried on, battled on passed the long coastal road and into Changi Village. At Changi Beach where the 30KM (03:52:59) hydration station is, I took my 3rd GU Roctane. But this is also where things started to twist on me. Both ankles are now giving way with my left being in no man's land. I restarted my run, but not long later, I took my first walk. I failed to live up to last year's expectation of running a non stop 60KM. QUIT was the word floating in my head now as the soreness has now evolved into pain. But whenever I am in pain, I looked at the spot where even more pain is written over it, my left arm. And to think of my friends back in KL spurred me on. Myself, Jamie and Rao being chased by dogs, Fui Cheng's expression of loosing her toe nails, Vince having spicy noodles and more, these spurred me on.

40KM (05:33:32) at Pasir Ris Park, I met up with YS while rehydrating. I could no longer put in any energy gels from there, and I relied on fresh oranges and some gummy chews. Again cold water over my shoes before carrying on. Run and walk into Api Api Park crossing the 2nd pedestrian bridge at Tampiness, I wonder where I was at. For the first time, I saw Ikea Singapore and carried on. The half way point pit stop is just another 10KM away but boy it was far for my legs. Along the way, there were many supporters some I knew from Twilight Ultra Challenge 2011. Some was even so kind enough to offer us food and water. I picked up some gummy chews as this was the next best thing to go down after energy gels. Hong Soon was on his way back. He is some crazy ultra runner! We high five but immediately after doing so, my right palm heated up. He had deep heat rub on him! Argh...

Into Bedok Reservoir, the view was great but seeing the distance of the pit stop being at the other side isn't so great. But with sights of Shine, Victor, Yim, Jeff, Anthony and Paul heading back spurred me on. I huddled as fast as possible as I wanted to pit. My systems needs some overhauling.

Upon arrival at 50KM (07:04:54), my special needs bag was already out thanks to the alertness of the volunteers. Headed back to change from Drymax to Injinji socks as my tapes has fell off. Didn't want to waste time taping my toes again. Moment of truth as I decided to ditch my hydration backpack. Gave both ankles some massage, head on to rehydrate and to consume some oranges, and off I went after thanking the volunteers for their 5 star hospitality. They guy depositing my special needs bag gave me a surprised look after that though. Hahaha...

After 15 minutes of "system overhauling", feeling ultra light without the "turtle shell" and with my legs pain free for a moment, I use this advantage to go at my usual pace again before I know the pain will return. And so it did after exiting Bedok Reservoir at just 54KM. I decided to stop at a nearby bus stop to stretch my legs. Didn't I notice, Prakash was there too. He has decided to call it a night as his legs were alreay a goner. I though it was a brave move from him before we parted ways.

Carried on and shortly further ahead, I spotted Mac resting in a bus stop. I joked with him that I wanted to borrow his bicycle. He was kind enough to offer me a fillet-o-fish but I have to decline as it was just too solid for my consumption that time. It was really tempting though! We had a chat before Lee Lee came greeted me. I parted ways with Mac along with Lee Lee. She is one crazy runner too slowly chipping away with the distance. Hardly seen her walk!

Back at the previous 40KM mark which is now 60KM (08:48:26), I was greeted by Lynette with her award wining priceless support. She helped me with drinks, food and sponges. We chatted for a while and this allowed me some rest for my poor legs.

The next phase is going to be tough. There will be ascend and it will be a long stretch. But I didn't want to think too much about it. I kept going, stopping at times to massage my foot and stretch. I have plenty of energy, but my legs just refuse to cooperate.

70KM (10:32:03), I took my first yawn. Now my mind and body is starting to shut down. I was sleepy. And the next stretch is long enough to make me drowsy. It's the coastal road. It had to be done so I implemented my strategy of counting lamp post. I run for every 10 lamp post before stopping to walk for another 10 and then to continue on. This gave me time to run and to rest my legs. And the counting at least made me awake.

80KM (12:29:48) and my leg was a goner. My rest here was pretty long and I took in a lot of fresh oranges. Though thirsty, I can hardly put in any liquid. I forced myself but my taste bud just "modified" the taste. I was burping and felt like throwing up. At this time, I experienced Yip's feeling when he run his ultra.

Day began to break and sleepiness is conquering me. But the sights of people doing their morning exercise at East Coast Park, some with their dogs kept me awake. Some were kind enough to cheer us on.

90KM (14:24:56), the final refreshment station. I summoned the first aid for there is a burning sensation on my right feel. For fears of blisters forming, I taped the area up before continuing. Forced a couple of cups of water in, washed my face and off I went for my final 10KM! Push push push! It's going to be over soon!

At 92KM, Alber whom I always met during long distance events motivated me. I introduced myself to him finally after meeting up so many times. We walked together till about 95KM, just after Nicoll Highway before I took off. I wanted to complete my run under 16 hours and it was risky time that time. I needed to run a little. The sun was burning but it's part of the game.

Finally into the golf course, I spotted Lee Lee ahead. Passed her and told her that's its only another 2KM to go! Amelia was ahead too as I pointed to her Marina Barrage which has came into view.

Finally on to the bridge and into the barrage where supporters were cheering and clapping from the side. The final hurdle, the spiral ascend as I adjusted my bib and zip up my suit. It's time to finish this and so did I! 100KM in 15:54:54! Finally a centurion and what an experience it had been.

Immediately after crossing the finish line, again I felt like throwing up but I held on. Was given a towel and a hard earned finisher's medal went on me. My friends Shine, Paul and Jeff was there and it was a beautiful sight as we cheered Lee Lee and Amelia on. Yim joined us shortly and I gave him a hug, a hug that was not meant to be forgotten.

Myself and Yim. 100KM finishers and a friendship that can't be bought...

As time was running out and I have a flight to catch, I was forced to leave the scene of celebration with deep regrets. Flagged down a taxi and back to Uncle Teck Ming's place to clean up before he sent me to the airport for home and my bed is my next destination. Sleep cannot wait anymore!

Finally a centurion. 100KM, a journey and distance to be treasured. And I did it my way. No short cuts, no pacing nor being paced and I did it under the original cut off time of 16 hours. My most treasured fuel was my left arm and of course my friends. Whether to do it again, I doubt so, period. 84KM is fine, but the extra 16KM is tapping into my reserve already. And I do think I have hit the wall for ultra running. I do deserve a break for now, at least my body does. Till my next ultra run.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Acknowledgements...

- K-Swiss, BV Sport and GU Energy for the gears and nutrition

- Ben and Yee Hua for helping me collect my race pack

- Uncle Teck Ming, Aunty Siew Hong and Eugene for preparing my accommodation with them

- Walter, Huey Na, Shiu Leen, Marc, Carey and the rest of Outdoor Venture for the support

- Fui Cheng for the cheerful happy go lucky motivation shown

- Jamie, Rao, Vince, Jennifer, Suet and the rest of the Aladdin Runnerz who has been part of my journey during training and also following my race updates on Facebook

- Yim, Shine, Jeff, Paul, Anthony, Kash, Razif, Zack, Kash, Adeline, Amelia, Alexis, Chooi Wan, Pui San, Chin Ann, David, YS and the rest of the Malaysian contingent including Mac for the fillet-o-fish and Lynette for the out of this world priceless care and support given

- Hong Soon, Oliver, Chin and Alber for being my bunch of Singaporeans ultra runner friends

- Luc my running mentor and Seow Ping my ultra running mentor

- Lynn, Geraldine, Eugene, Soon Chung, Raymond, Michelle, Yip and the rest that had follow my journey back at home

- And to rest of the ultra runners, volunteers and supporters I met along the way, THANK YOU for making the night, something to be treasured dearly

- The organisers for the top notch event, probably the best ever among the 4 editions

- And to those not mentioned, you know who you are. THANK YOU!

Overcoming 100KM...

2011-06-23T10:00:00.000+08:00

By Frank

It's the eve of the race day's eve. Nothing much can be done now except to exercise my mental strength. Been so busy with lifting boxes these few days that it had served as a upper body work out for me. And to makes matters worst, our local water authority decided to cut off supplies of water for 48 hours before I leave for Singapore leaving me a stinky traveller?

From Facebook, I see many fellow century runners to be building up the hype to it. A couple of them even managed to run in the name of charity. Not for me though. This run is about myself, my sponsors, Runnerz Circle and the team behind it, and of course in the name of my past and present.

I mentioned pain tolerance in my previous entry. A note on how am I going to get through it this time, I survived and gone through painful moments before and this will serve as a memory when I hit the critical zone come race day. While I run, thoughts of my fellow Aladdin Runnerz running mates for all the months of training will fuel me. The thoughts of having a needle inserted in my bone marrow will tell me that soreness and pain during the run is nothing compared to that. And while I run, I must tell myself that I am running because I can and I will complete it. It's only 100KM! Everything will be over when the sun rises on Sunday, 26 June 2011.

Preparation might not been well. I may have said that I wouldn't mind jumping on the wagon should I won't be able to run or continue on. You see, I don't mean what I said. When I run, I will give me all to complete it regardless of time. But of course, I must finish it before my plane takes off. Yes, once again, I have a plane to catch. Therefore, as much important will be my race pace, completing it will be my main priority.

What is more painful is written on my this left arm...

Till my race report, to my fellow friends running it this weekend from Yim, Shine, Paul and more, here's cheers to us all. It's Sundown Ultra Marathon 2011 weekend and it's just only 100KM!!!

The Final Countdown...

2011-06-19T20:49:00.008+08:00

By Frank

It seems like only yesterday when I first signed up for Sundown Ultra Marathon 2011 back in December 2010. Moving forward, I'm now just 6 days away from it. To think back about it back then, I was certainly looking forward to it. However, it isn't the same case now for preparation was certainly not up to par if you had follow my build-up to it.

No matter, what is done is done. This morning, saw my final long slow distance and 10 of us from the Aladdin Runnerz group showed up, except for Vince. It was great too to see Fui Cheng back running. And Kannan's sight of dropping his bottle gave us some hilarious moments. Even the usual pack of dogs did something different from usual to us this time. They came guerrilla style ambushing us from a small hill. What a morning.

I tested my gear last week and my whole body was sore due to the 2 liter hydration backpack. It was too long ago since I carried it back last year. However this time, I purchased a Nathan HPL #020 after hearing positive feedback from Jamie. It was certainly good but as good as it gets, I'm always better in running light. The feeling of having a small little "turtle shell" behind me made me feel like Gokou in Dragon Ball Z. I again experience soreness after this morning's run. I ran at a very comfy pace, nearing a 7 minutes per kilometer pace. Race pace plan for next weekend is a 6.45 minute per kilometer. Just hope I be able to withstand the backpack well.

My left ankle issue resurface again last week. Still unsure of the problem, I'm now taking high concentrated calcium milk hoping it will help strengthen my bones. Even my usual dosage of Omega 3 supplement has been increased. My disbelief on Glucosamine has been put aside hoping it will give some assistance to it. I just hope the pain will just give me a break on race day so that I can complete the run in 1 piece without additional agony. But should it comes, I guess the only way is how good my pain tolerance can withstand it.

As the clock slowly ticks away, the moment of truth will soon arrive. These few days will just be critical. Every step counts and here goes nothing...

Back In Biz...

2011-06-13T18:45:00.002+08:00

By Frank

Remember when I mentioned that I was attached to a big project in some of my previous entries that I hardly have any time to train? And for those who read my blog entry regarding Runnerz Circle's closure carefully and found the "bread crumb" that I left behind (very smart and attentive reader you are), I guess it's time now to reveal my journey ahead on what this big project is.

Yes, Runnerz Circle as of 12 June 2011 has closed its book and reverted back to a blog. However, I was given a second chance which I believe was through the fair play I been practising all the past 1 year. Presenting my new venture... RUNNING LAB!

TRANSFORM...

Yeap, it's the exact same multi sportsware store that you find in Singapore. It has finally made its way into Malaysia and I'm part of it together with the rest of my team down in Singapore. Yours truly will bring forward all the knowledge and experience gained through my studies and also working time from my previous venture.

It has been a very tiring past 6 months. But all in all, the results are finally showing. Running Lab Malaysia's first store is scheduled to be operational on 1 July 2011 at Tropicana City Mall. Product range almost 90% identical to Singapore's store, so be prepare to find footwear and gears from reknown brand such as K-Swiss, Zoot, Saucony, Vibram Five Fingers, FuelBelt, Nathan, GU Energy Labs and BV Sport, just to name a few.

Why choose to close Runnerz Circle you asked? As stated in my Tough Day... entry, the business isn't showing a good sign at the end of last year. We all will know when something isn't going well, and at that time, I knew it myself. Therefore, I seek support and when the opportunity came and with my working relation with Running Lab, this was a venture not to be forego. Therefore with this, I sincerely hope this long journey ahead will be a much brighter one.

My apologies to those who had asked me on what my future plans were. It wasn't the correct time to reveal this new venture and therefore I had to tell a "white lie". Only my team back at Runnerz Circle knew and perhaps some who found the "bread crumb". But I guess it's of no hiding now and so I hope to see everyone at Running Lab soon.

And here's another "bread crumb". Await our official grand opening!

My Battle Armour...

2011-06-02T20:00:00.004+08:00

By Frank

For those who played role playing games such as the Dungeon & Dragons and Final Fantasy series which I used to during my younger days, you will know that in the game itself, players get rewarded by putting on armour and getting themselves equip with weapons. Rewards such as adding up statistic points such as strength, dexterity, speed and so on.

With my upcoming century distance in slightly more than 3 weeks away, unveiling now is my "battle armour" which I will use on race day. Yes, you read correctly, yours truly has decided to run it. I've received my new gear a couple of months back but did not reveal it until now. I will be running my first ever century distance in the K-Swiss tri top and shorts, with the K-Swiss Kwicky Blade-Light. Reason I choose the triathlon apparel is due that it's going to be a long adventure and I will be pouring water over myself to cool myself down. This, the triathlon apparel will be able to take it. And not forgetting that after a few times running in them, I do find that it's certainly more comfortable than traditional running vest and shorts. Maybe a +1 to strength and dexterity. Haha...

As for the K-Swiss Kwicky Blade-Light, the hydrophobic Ion-Mask coating will definitely help with water that will be coming down from all the pouring, and not to mention the drainage and ventilation pods. And after running plenty in the Blade family of shoes, I am confident to say that the "Blades" does help in propulsion and also the protection for my feet in the gruelling run. So perhaps a +1 to speed and armour?

GU Energy will be my nutrition for the race. GU Energy Gel, GU Roctane, GU Chomps and GU Brew will be my choice for the night. A choice I selected on my own based on my experience with it. How will I take them, I will leave it to the last week prior to the race to decide when I measure my body composition.

My training has gone down the drain. If last year was bad, this year was worse! Last year, I was super busy in setting up Runnerz Circle. Coincidently, I'm again busy attached to another project this year. However, with the closure of Runnerz Circle, I will be running my first ever century distance under my company, a dedication to it and also to my sponsors. From there on, a new chapter awaits...

Tough Day...

2011-05-23T13:26:00.016+08:00

By Frank

It was a tough day for me. Tough as I finally announced the closure of the Runnerz Circle physical retail shop via Facebook after putting up teasers for the past 5 days (and maybe through this entry here), scheduled to finally close its door on 19 June 2011. After a year down the road, things did not shape out the way I intended it to be. As like my fellow tri-athlete friend in Hong Kong said, passion sometimes can't bring wealth. Guess I have to agree with this now.

It's not easy to survive in the sports retail business locally especially when importing brands that aren't available locally or even without support here. Support is given internationally and this carved the way for parallel import which undercuts the retail pricing set. Even so, other retailers who operates without license sells the product at a much lower price thus killing off the industry. For your info, even night market vendors have license to operate.

Software and entertainment piracy was once a problem here. Much has been done and finally the war on it has proven fruitful. How I wish it was the same for me. To me, the above retailers that doesn't have license or follow the rules of the games are no difference from these pirates. I understand that our sport gears and merchandise are not cheap here, but honestly I have done what I can to bring the price down without having to kill off myself. But in the end, I was at the loosing end myself. To the consumers, of course the products are the same unlike buying a pirated CD or DVD. However, ask yourselves, are you doing justice to the industry or perhaps to a friend in the business?

Am not going further in detail on what had happened the last 1 year. From the closure, I guess most of you are able to guess it. A couple of weeks ago, I had my last team dinner under the Runnerz Circle name with the people who have been part of the team. As part of the team, the announcement was made to them first before the public one today as they truly deserve everything in advance for the effort and support given to me. Before ending this entry, I would like to thank Jamie, Eugene, Raymond, Michelle, Chin Chin and Yip for being part of Runnerz Circle. And to the rest who had supported Runnerz Circle, my most grateful gratitude and thanks to you all. Runnerz Circle, 28 July 2010 - 19 June 2011. But trust me, it's not the end for me yet...

Team Runner Circle, 6 May 2011 (photo courtesy of Jamie)...

* A note to Jamie and Geraldine. I'm still and will be keeping the flowers I received from the both of you a year ago. Though dried up, it will still make a meaningful memento.

Pull Or Push...

2011-05-10T12:53:00.010+08:00

By Frank

Sorry for the lack of updates. Just has been too tired from work related issues, that training is down the drain. Even the spinning session didn't go as plan, and the only workout I have is only on the weekends. How I wish a day is longer than 24 hours. Sigh...

Anyway, as of last weekend, the discomfort on my left ankle is still bothering me. Running distances above 15KM will initiate the pain. And during the usual 20KM run over at Kinrara, I was forced to walk back at the last 5KM. It was then that Jamie had told me to think about my upcoming adventure. Sadly, I have to agree with him and that brought me to the realm of thinking. The chance for a 50% refund in case of pulling out has just ended just last week. Though I have yet to make up my mind, I was lucky enough that I had not purchase any transportation tickets nor accommodation. Just in case I really am forced to pull out, the damage won't be that great.

A few days ago, I did a 10KM and a 15KM run. Pace was reasonable and I was glad that there weren't any pain. I hope it will stay this way, but honestly speaking, I need longer distances to justify it. I really want to run the century distance whether if I'm fully prepared for it or not. Timing is no longer an issue, I simply just want to complete it. And if training isn't enough, I still believe I can managed it through the experiences gained the previous attempts. Last year's 84KM adventure was done with minimal training and although I know an extra 16KM will make a huge difference, I simply believe I can. Just allow me to run this, as after it, running time will be extremely hard to find.

I simply just want to run it. But I won't be afraid nor be shameful to pull out if I'm really forced to. I just probably be sad but that will heal with time. To pull out or to push forward, that is something that should be revealed at the end of this month. I will really have to dig deep this time.

Kinrara Metta Run 2011...

2011-04-24T11:57:00.018+08:00

Event: Kinrara Metta Run 2011
Venue: Taman Damai Utama, Bandar Kinrara, Puchong
Date: 24 April 2011
Time: 7.15am
Distance: 8KM (8.29KM by Nike+ Sportband)
Shoe: K-Swiss K-Ona
By Frank

Haven't had any runs since last weekend Energizer Night Race 2011. Just wanted to give my ankle some rest. With running resuming today, myself and Jamie initially planned out a 10KM run prior to the event start. However, as my stomach was giving problems and that I arrived some 10 minutes late, we decided to skip it, hence paying full attention for some speed work at the race.

Arriving at the race site was a major rush for me. I had to visit the potty pot again and with no help from the driver parking next to me so closely to my car which made maneuvering myself tough to get my stuff out and to put it on, I sprinted to the toilet only to run through some mud hence causing them to splash onto my shorts. This really looked that I pooed in my pants. Darn! And there's no water in the toilet hence I can't rinse it off. But lucky I had toilet rolls with me, else it's H3LL!

With all the necessary done, I hung out with Jamie and Jeff till 6.45am before performing our warming up ritual at a nearby neighbourhood to check them up. I though this place was a nice place to stay in due to the quiet surrounding. But that's for now and we won't know future developments there.

Fast forward, the men were let off at 7.15am sharp, while the ladies a while later. There was around 1000 total runners so running on the reasonably wide road is of no problem. I started off fast. Out on the main street, it was a slight descent but after 2KM or so, it also descent for me. Side stitch began irritating me and due to the earlier pace, I lost my breath. Instantly, I told myself that speed is nothing without endurance, but in a more truthful manner, I don't train for speed, more ever I'm in ultra distances now. With this in mind, at least I don't feel so bad. Hahaha...

Soon enough at around 3KM plus or so near to where our usual Sunday long run start is, we made our turn back. Just before that, there was a refreshment station and a familiar face, Wai Mun was there to serve me a cup of water. Thank you so much! On the return trip, I had Poh Meng with me for a while, while I try to battle my side stitch. Once gone, I managed to up my pace a little while attacking the slight uphill.

Back into Taman Damai Utama, as I was looking down the road, I suddenly notice a yellow figure in front of me. No, it's not the Digi Man. It was Pueh Tian armed with his camera snapping photos at me. And boy, the shot was really an "eye opener". Sorry but I ain't posting it here. :D

We had to run a short 400M or so into a junction and make another turn back out before proceeding to the finish. On the way there, Jamie who was at the opposite side making his way to the finish told me that the turn is just slightly ahead. I initially doubted him as I saw a long stretch of runners in front. I though he was trying to motivate me. But I was wrong as those were the 5KM runners. Indeed the turning point is just a short distance away.

The last 1KM was a climb. Not too tough, but I can feel the effects of it. While having my own sweet time heading towards the finish line, 2 runners who were trying to out run each other, passed me just at the finish while I was thanking Moey and his wife for calling out to me. All in all, distance was accurate as I managed to complete this very easy going well organised run in 00:42:59.

Refreshing cups of orange juice, an apple which was crispy, a red bean bun and a bottle of water made my recovery so much tastier. Pretty healthy too after earlier's purge. Medal was rather nice too but I personally think it isn't necessary as after all, this is a charity event in aid of a Buddhist society in helping them fund to build a centre for them. And they even gave a rather good quality shirt, which I took for my dad as he has been complaining due to lack of shirts.

Though my left ankle showed no discomfort this morning, it's still too early to judge as the run is only 8KM. Signs are rather positive but some attention to it is still needed. Before signing this entry off, a thank you note to Jamie for helping with my registration and race pack collection for this event.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Energizer Night Race 2011...

2011-04-17T12:23:00.011+08:00

Event: Energizer Night Race 2011

Venue: Sepang International Circuit

Date: 16 April 2011

Time: 7.45pm

Distance: 42KM (39.4KM by Jamie's Garmin Forerunner 305 GPS)

Shoe: K-Swiss Blade-Light Run

By Frank

Let's start with a little more cheerful stuff before going into the worse ever running event I participated. Pre-race dinner was an early one with Jamie and Yim at Subway, Carrefour Puchong. Had a good time hanging out there till 5pm and that's about the cheerful stuff we had before we started making our way to Sepang International Circuit. Took me about 70KM plus to get there from my place and I was soon greeted by a RM10 car park fees! CRAZINESS!

After gearing up, we made our way on foot to the paddock which was a long walk. Walking in will be fine, but out will be a problem after the race. The chaos started in the underpass which will lead to the race track. As runners from the quarter and half categories was queueing up to receive their headlamps, it created a queue at least 200m in the underpass which was stuffy! After finding out that we do not need to queue, we just rush up to get some fresh air.

Hung around and met friends like Sim, Lynn, Shih Ming, Saya and more. I was in a little stress trying to spot Alex and Karen as I need to pass them their GU Chomps. I couldn't spot both of them till the later stages.

Fast forward to 7.30pm and we are on the starting line. Line up with Jamie, Karen, Kelvin and some others. At 7.45pm sharp, we were let off and I nearly trip at the start due to the pushing from the back. Started fine with Jamie and our pace was consider pretty fast. Out from the circuit on to the main road, we were greeted by fumes from the vehicles. Darkness is all I can describe and I tried to run on the road's white line to ensure I don't step into a hole, or even a poor frog. And I suppose to do this for 5 loops. Geeezzz...

I think each outer loop is around 6KM plus or so only, so immediately I knew that this race will be under distance for sure, which was similar to last year's edition. Good in a way though. I lost Karen at the start and I felt bad about it. I paced with Jamie till the second loop when my left ankle's problem began to surface. He went ahead hammering the run while I slowed to readjust myself.

At the beginning of my third loop, I spotted Chris who was running his first ever marathon distance. Gave him a tap to check on him and was glad he was still doing fine, both physically and mentally. Proud of him. Shortly in front, I spotted Yim who was reduced to walking. It seems his century distance a couple of weeks back is taking its toll on him. But I know it won't be my last time seeing him on the road this night. He will for sure pop right out behind of me in the later stages which he did at the end of my fourth loop. Way to go! Oh and yeah, I had to remove my socks at the end of my third loop to ease the pain on my left ankle which did help. I ran sock less from then on.

From the fifth loop, I had Yim and Pui San for company which I was really grateful of. And just after the start on the road, someone shouted to me from the car. It was Lynn and I was surprised that she is able to spot me in the darkness. Hahaha... Thanks! Continued on and soon after, I spotted Mohan and called out to Pui San as she is awaiting her Naughty G! I continued with Yim till we entered the circuit. The journey in was filled with other runners cheering for us including Ashe. Thanks everyone!

After the first corner on the circuit, I told Yim to go ahead as my left ankle was hurting. I had to walk which I think I did for almost 70% of the track. Daniel, Saya, Ian all passed me and I was dry on the track and the refreshment station only appeared at the last 1.5KM! But towards the end, I made friends with a Perakian named Yee and we run together side by side crossing the finish line together. I clocked 04:29:28 but it was only 39.4KM! Way much lower compared to last year.

Crossing the finish line was a sad affair. It was plainly quiet and there was no marshalls to assist runners or to even give out at least a bottle of water. And where's the finisher's medal and t-shirt? Apparently, there was a riot after the first wave was let off due to insufficient goodie bags or some sort. Therefore, the other runners turned their attention on taking the medals and t-shirt. Event the police was called in. I didn't bother much then and just want to get back home. I couldn't find Jamie and therefore headed back to the car hoping he was there. He came by shortly and after clearing ourselves up, we began our journey home. And that was the end of one horrible event.

Before signing off from this entry, here's my 2 cents of this event:

- Why can't organisers give out the goodie bags during the race pack collection day? Why wait till event day? Why perform double logistics when all can be done at one shot? The riot could have been avoided if this has been looken into.

- Boasting and praising way before the event started and being over confident. Together with another friend, we offered our services and advices free of charge but was rudely refused. Therefore, by all means, serves you guys right for not listening to runners and instead trusting your own instinct as a battery manufacturer.

- Why bother marketing so much when the good welfare of runners alone are not taken off? There wasn't even any instructions on baggage, car park, etc... handed out in the race pack or even website. When the participants are being well taken off, automatically its marketing for the brand. Again, no double work.

- Where's the promised entertainment and sponging station along the race route? It was pure darkness. Yes, I know headlamps were given but forcing us to wear is another issue all together. Distance markers were there, but can they be seen? Even ribbons to indicate the number of loops ran were not enough. I only received 2. Traffic police did a good job I think, but where were the marshalls? And were they polite if you meet any of them?

- RM10 for car park in the darkness? Be glad that nothing happen to my and Yim's car!

Seriously, indeed a nightmare event to be forgotten. If I have continued my above, it won't be known as 2 cents. Instead maybe in as an encyclopedia. And seriously, I don't pity the organisers. They are not learning from last year's mistake and even better, they made it so much worse this year. And since I've no photos to share, here's a little dedication.

Spinning To Nowhere...

2011-04-11T17:44:00.014+08:00

By Frank

As mentioned yesterday, I will start spinning on my bike using the Tacx Vortex trainer. Why not on the road? I'm pretty clumsy on the road bike and triathlon bike, and besides with the unfriendly road and our driver attitude, I guess spinning indoors to nowhere is the best option for me. And so I did today, and boy, it was tough though I enjoyed it.

Took me a while to assemble the trainer though. It was just purely some silly mistake from the user side, else it's actually pretty easy to setup. Once done, it was all good to go.

Started off well as I'm really looking forward to it. With just 10 minutes gone, my legs were already sore and I was sweating a bucket though I was spinning inside my house with the ceiling fan turned on. As I wanted to concentrate on my pedaling stroke, therefore no disturbance from sources like the television or music player. My only view was my car porch and the trainer's computer. The plan was to do some intervals and I managed just that for a duration of 30 minutes producing maximum speed of 43.2km/h on the highest gear. But at the end of it, legs were feeling jellified and it brought back memories of my Powerman Malaysia participation. The feeling... ooohhh...

Overall, it was a great workout. It gives me some variety over running and I just simple like the feeling on going on the aerobar. It just feel nice, in a way. Oh... And my left ankle held up. No sore or pain. Perhaps spinning is the answer for now.

Let's Spin...

2011-04-10T13:30:00.003+08:00

By Frank

Had a miserable run this morning. Started off at 5am with Jamie and Fui Cheng running in the "Giant hypermarket loop" for 3 times as part of warming up and also to wait for Rao and the others to arrive. Vince who is supposed to start with Fui Cheng at 4.30am overslept and didn't make it. Vince, how dare you "aeroplane" the lady in our Aladdin Runnerz group. Hahaha...

The comfy pace during the warm up gave me a boost during the start of the run with the others. In fact, so boosted that I was going at a rather fast pace. Decided to slow down upon hitting a total of 10KM and just drafted behind Jamie till he increased his pace. I remained with my own pace till hitting 18KM when suddenly the area around my left anterior talofibular ligament suddenly felt painful. Yes, it's pain and not sore. It's the third time I'm experiencing this pain, the previous 2 probably due to tight socks. But today, my socks was of normally padded socks. Not sure if it was an after effect from the recent Twilight Ultra Challenge 2011 as I did experience the same thing there, which caused me to remove my socks.

Area of pain. Mind the leg hair please...

Due to the pain, I decided to jog and walk back. Didn't want to risk anything, though I'm kind of worried about any tear there. Hmmm... All in all, a 25KM really slow and miserable run for me this morning. Only the first 18KM was fruitful.

YS recently asked about my next game plan for tackling the century distance. Initially, due to my work commitments, I've planned to put in runs between 5KM to 8KM three times on the weekdays after office hours, while I pile on the mileage on the weekends. However, due to the above, I guess I have think twice now. I guess it's time to open up my bike trainer which has been in the box for over 2 months since I collected it from Chee Kong. Instead of running 3 times on the weekdays, spinning will be the alternative now. At least it keeps my legs moving and my heart pumping. Not sure how will my ankle react to it, but will see how. There's always another plan. Just have to be creative.

It's time the trainer comes out from it's box...

What Running Shoes Should You Wear? The Myths Busted...

2011-04-05T21:15:00.002+08:00

Came across a really interesting article regarding running shoes nowadays. As a shoe retailer, I have used my knowledge gained in trying to assist customers in choosing their shoes for them. I'm one that does not believe in shoe technologies like stability, motion control or neutral shoes. Just a simple minimalistic shoe that shares a hard compound rubber sole has the perfect make of shoes for our legs, if you ask me. However I'm no doctor, chiropractor nor podiatrist hence convincing or advising customers still poses a challege for me. Perhaps this will be able to futher explain the myths that most runners are still clouded in.

February 17th, 2011 by Ian Griffiths

Never ones to be scared about throwing the cat in amongst the pigeons we asked Ian Griffiths from www.sportspodiatryinfo.co.uk to give us his educated opinion on the prescription of running shoes. In an extensive and thoroughly researched post Iain busts a few myths and concludes that current methods for running shoe recommendation are flawed. As result we will be reviewing our running shoe recommendation process. We look forward to hearing your thoughts on the matter…

Myths busted:
- Pronation is not consistently predictive of injury - Individuals should not all be aligned similarly. ‘Normal’ alignment is subject specific

- Foot shape is NOT predictive of dynamic function. The wet foot test is nonsense.

- There is very little research investigating the relationship between running shoes and injury prevention. Stiffer midsoles do reduce pronation speed and magnitude, but in doing so may increase vertical loading rates. Running shoe ‘cushioning’ may be a myth

Following a media frenzy in 2010, the concept of running barefoot came under rather close scrutiny. With respect to its potential long term risks/benefits the research is not yet available, so for many professionals the jury is still out and they remain healthily skeptical. However these same professionals generally recommend road running shoes based on a model which has been used for decades. At this point in time it seems only fair that this is re-visited and also put under the same scrutiny, with some of the available research relevant to running shoes looked at in closer detail. This blog aims to do just this; to discuss how road running shoes are currently ‘prescribed’, and to see if there is any rationale for this current practice.

History
Road running shoes can be generally split into 3 groups; motion control shoes, stability shoes, and neutral/cushioned shoes. Historically we have all been told that there are 3 main foot types (what a fantastic coincidence I hear you cry…); the ‘flat’ or ‘pronated’ foot, the ‘normal’ or ‘neutral’ foot, and the ‘high arched’ or ‘supinated’ foot.

1. Flat/Pronated foot = Motion control running shoe

2. Normal/Neutral foot = Stability running shoe

3. High/Supinated foot = Neutral running shoe

It is not entirely clear where this model of shoe selection came from. It’s conception may have been based upon the work of Colonel Harris and Major Beath, who performed an Army foot survey back in 1947, and whilst doing so invented an ingenious new method of assessing footprints. It was in 1980 that ‘The Running Shoe book’ showed the first picture (as far as I’m aware) of the three arch types and how these may relate to running shoe selection. Despite the lack of certainty regarding its origins, pretty much every edition of Runners World magazine printed since has regurgitated this information, as have most running shoe shop assistants, not to mention numerous websites (including those of many major shoe companies and sports injury professionals. We are even guilty of this at www.ransacker.co.uk). For several decades runners have therefore been advised to check their footprints (often easily assessed by observing the mark a wet foot leaves behind) and pick the corresponding shoe. They are told this ensures ideal alignment and minimises injury risk. Simples. Or is it?

Before we continue take a look at the following foot (a freeze frame during running):

Have a think about what running shoe you may recommend for this individual based on the visual information you have. Now read on.

To identify whether the well known model of shoe selection is appropriate we need to break it down and analyse the preconceptions it is based upon. These are:

(A) Pronation is consistently predictive of injury.

(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).

(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.

(D) Assuming preconceptions (A), (B) and (C) are correct, running shoe technology will actually achieve what it claims to.

If these points are not true or backed up by research, then the entire model falls apart. So, let’s take a look at these preconceptions one at a time.

(A) Pronation is consistently predictive of injury.
Running stores and magazines seem to be fixated on pronation. Most shoes are marketed with respect to how much ‘pronation control’ they offer. Why is this? Well, it has generally been thought that a more pronated foot type is a significant risk factor for injury. However the fact is that there are very few prospective studies which have actually shown this, with numerous studies actually concluding that there is no association between foot type and injury. Two studies have even shown that a pronated foot is actually a protective factor against injury.

The point I’m trying to make is that the relationship between foot mechanics and lower limb injury is still not as well understood as we think (or as we would like). But what we do know is that functioning in a pronated position does not mean that you will necessarily get injured. In fact the experimental evidence suggests you are much more likely to get injured from training errors or from dysfunctional hip musculature.

Verdict = Pronation is not consistently predictive of injury

(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).
When referring to ‘ideal’ alignment what is actually meant? What exactly is ‘normal’ when it comes to the alignment of the lower extremity? Answer: We don’t know. The word ‘normal’ is probably an inappropriate word to apply to the human body. As far as normal foot alignment or mechanics is concerned, the normal (average) foot type reported in sampled populations is actually mildly to moderately pronated. So why then is the main aim of the current running shoe selection model to align runners to ‘neutral’ (i.e. the foot sitting perpendicular to the horizontal ground)?

When we consider that the subtalar joint (the joint where pronation and supination occurs) has variable anatomy, it seems obvious that function will not be the same for everyone, and therefore that the ‘optimum’ position to be in would differ from person to person. Unsurprisingly, differences in foot alignment between individuals is reported to be high.

It still amazes me that in a world where human variation is so vast in almost every aspect of our being, that when it comes to running there is a suggestion that we should all be in one particular alignment or position. The reality is that each of us most likely has own preferred alignment – a subject specific ‘normal’.

Verdict = Individuals should not all be aligned similarly. ‘Normal’ alignment is subject specific.

(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.
The association between static foot measures and dynamic function has been well researched in the literature. Several different methods of assessing foot shape, arch height and foot posture in static standing have been investigated, with the conclusions generally being that there is no association between these measures and dynamic function (what the foot does when we actually run).

The work which really puts the wet foot test out of business was completed by a team of researchers from the US army over the last year or so. Their prospective studies assigned running shoes based on plantar foot shape prior to basic military training, and investigated if this influenced injury risk at all. They showed that assigning running shoes based on the footprint shape had little influence on injury risk in Air Force Basic Training, Marine Corps Basic Training, and Army Basic Combat Training.

Verdict = Foot shape is NOT predictive of dynamic function. The wet foot test is nonsense.

(D) Running shoe technology will actually achieve what it claims to.
The technology that shoes provide can be generalised into 2 main areas. They offer cushioning, and market this as essential for the dampening of the high impacts associated with running, and they offer increased durometer (stiffer/harder) midsoles which are aimed at controlling or reducing pronation. These technologies have been called into question before, with some researchers suggesting that the protected environment a modern running shoe provides will diminish sensory feedback, resulting in inadequate impact moderating behaviour and actually serve to increase injury risk.

A 2010 study concluded that the prescription of shoes with elevated cushioned heels and pronation control systems tailored to an individuals foot type was not evidence based and another very recent piece of research suggested this approach was overly simplistic and potentially injurious. How did the latter study come to this conclusion? Well to very briefly summarise: every single runner in their study who had been classified as having a ‘highly pronated’ foot type and was subsequently put into a motion control shoe reported an injury during a 13 week half marathon training programme. Let me repeat that – highly pronated feet that were put into motion control shoes resulted in injury. Yet that is exactly what the current shoe selection model suggests. Let’s go back to the video gait analysis snapshot.

Given what you have read so far, what shoe would you recommend this person now? Has it changed from earlier?

Back to the running shoe research. Numerous studies agree that shoes with softer midsoles (cushioned/neutral shoes) result in greater pronation values, and shorter times to reach maximum pronation i.e. they make individuals pronate more, and pronate quicker. Does this sound bad to you? [If so go back and read the research which refutes preconception (A)]. Most of these studies also concluded that harder/stiffer midsoles (such as those found in stability and motion control shoes) significantly decrease the speed and magnitude of pronation. Some of these shoes now also have a slight varus tilt (they are higher on the inside of the heel than they are on the outside). Research has also shown that this decreases foot level pronation. (Remember these studies are just investigating kinematics/alignment and not injury).

So ‘anti-pronatory’ shoes with stiffer midsoles are actually doing what they promise to. The problem is we don’t know whether we need them to do it for us or not. And as an aside, varus posting/tilting was shown in one study to increase tibial shock and vertical loading rates. (Is this perhaps why all those injuries occurred in the motion control shoes in the aforementioned study?)

Finally, let’s not forget cushioning. That must reduce the amount of force we are subjected to when running – right? Wrong. As shoe cushioning decreases runners modify their patterns to maintain constant external loads. However, it is thought to contribute to comfort, and this seems to be the most important variable on which to select sports shoes, which we will talk about shortly.

Verdict = There is very little research investigating the relationship between running shoes and injury prevention. Stiffer midsoles do reduce pronation speed and magnitude, but in doing so may increase vertical loading rates. Running shoe ‘cushioning’ may be a myth.

Summary
It seems that the current model upon which running shoes are recommended/chosen is erroneous. Its foundations are based upon preconceptions which have been shown to be false. Due to significant within-species variation it is ridiculous to try and align people identically, (and to aim to do so in a pre-selected ‘normal’ position which is highly unlikely to be ‘normal’ for most individuals is potentially injurious). Shoes do seem to generally achieve what they claim to. However, our understanding of whether they actually need to achieve these variables (and who would benefit from each variable) is poor at present.

And so, the current method of being recommended a shoe still continues (and I imagine it will for some time). Why?

1. Very few people realise it is erroneous.

2. At the moment we do not have anything to replace it with.

3. It is fantastically simple.

4. People don’t generally like change.

The future
Moving forward, a much better model would be to focus on identifying an optimum midsole stiffness for an individual (which may be variable) combined with their optimum alignment/movement patterns for a given activity (i.e. the position in which their injury risk is minimised and their performance is maximised, irrespective of its visual alignment). However, much more research is required before we fully understand how to clinically achieve this.

The concept of intelligent shoes (adidas tried with the adidas_1 above but failed commercially) which modify their midsole characteristics depending on the step by step requirements and effectively ‘tune’ themselves to the wearer and the surface they are on may sound like something from Back to the Future, but it is probably only a matter of time before we start seeing this sort of advancement in our running shoe technology. However, it doesn’t change the fact that we need a greater understanding of injury risk factors, and that these are still likely to be subject (and activity) specific.

Conclusions
So where does this leave the runner choosing a pair of shoes in 2011? There are many choices. Neutral? Stability? Motion Control? Barefoot? Hopefully by now you realise that there is no simple answer.

All decisions could and should be based on one main factor in my opinion: comfort. Believe it or not comfort has been linked to injury frequency reduction and is thought to be the most important variable for sports shoes, and a focal point for any future sports shoe development. We all know that comfort is subjective and subject specific so with that in mind only the wearer can confidently choose the most appropriate shoe for themselves. [Be wary of the shop assistant/Podiatrist who tells you the exact make and model shoe which is best for you]. What one person finds comfortable will differ greatly from another; perhaps this is why some people find that stiff supportive shoes work best for them, and others discovered that barefoot running was the answer to their long history of injury woes.

As most runners know, it can often be a little bit of trial and error with regard to finding the ‘right’ shoe. Once you’ve found what works for you (or if you have found it already) then don’t change it.

Irrespective of the advice given in the shoe shop/magazines/Podiatrists office about your ‘pronation’; on current evidence you are just as well off picking a shoe based on comfort alone, and subscribing to a course of Pilates and adopting sensible training habits.

Rebuilding...

2011-04-03T19:00:00.006+08:00

By Frank

"Base is being attack", "Base has been destroyed" and "Rebuilding". These are just a few phrases real time strategy gamers will commonly hear while playing their games. And somehow, these phrases played a part in my recent running career.

It's been a week since Twilight Ultra Challenge 2011 (TUC 2011). Doing badly there, I was shaken by the event. Confidence was at an all time low and lots of negative thoughts clouded me. Cracks in my foundation began to show and I thought, maybe things will come to an end. But the tremendous support I received from my friends which was awesome kept me going. And within a few days, I began to rebuild and this morning, I had my first long run. After all, I did not come so far to be beaten by just one single event that went wrong.

A close running friend told me that she has dedicated her 82KM run at TUC 2011 for me (pretty obvious who this friend is with the distance mentioned). Another told me that my previous ultra marathon attempts do not lie (you know who you are). Some even told me that I was their mentor in ultra running. And what really suprised me is that a volunteer from TUC 2011 sent me an e-mail to offer words of encouragement. All these kind words brought sunshine into my destroyed confidence and I soon found out that my running isn't over yet. There's still indeed a long road ahead of me.

Therefore, I acknowledge all of you good friends who have played a part in the rebuilding of my confidence. In no particular order, my gratitude all goes out to Ben, Karen, Jamie, Yim, Paul, Shine, Khairul, Fui Cheng, Cynthia, Lynette, Lynn, Chin Chin, Zin, Tey, Raymond, Adam, David, Jeff, Foo, Zin, Eugene, Chee Kong and many many more. For those whom I accidently left out, you know who you are. THANK YOU!

I"M BACK!

Twilight Ultra Challenge 2011...

2011-03-27T23:59:00.007+08:00

Event: Twilight Ultra Challenge 2011

Venue: East Coast Park, Singapore

Date: 26 March 2011

Time: 6.00pm

Distance: 10KM loops (maximum distance in 16 hours)

Shoe: K-Swiss Blade-Light Run

By Frank

Twilight Ultra Challenge 2011 was an event I was so looking forward too. But it soon became one that I was really upset with that I wanted it to end so quickly so that I could get home.

I couldn't get myself to sleep and only manage 2 hours before the alarm went off. I was up at 4.30am, got everything ready and at 6am, I was off to the airport to catch up with Jamie. As I've already performed the web check-in, I've saved a lot of hassle. With about 2 hours before boarding, both of us caught up with Paul, Poh Chye, Pui San and Julie at an eatery outlet to spend time.

Fast forward, flight was delayed for about 15 minutes. Landing was pretty horrible with the air plane swaying left and right before coming to a stop. Arriving at Changi Airport was one pretty cold affair. I was only in a tee-shirt and bermuda shorts and thus I was freezing. Made our way to Terminal 2 to hop on to the MRT to get to the city. Pui San got off at Bedok leaving the rest of us to get off at Raffles City which was a bad mistake. Got ourselves lost there and it took us a long walk to get to Marina Square. Julie and Poh Chye did not follow and went straight to Bugis though.

With Jamie and Paul, we finally got to the comfort of Marina Square but to our horror, the food court which we all thought serves pretty good food has ceased operation. With no other choices and 3 empty hungry stomachs, we decided to have shabu-shabu buffet below. Although the food was great in taste, it wasn't satisfying for me as it lacks the carbs I needed. After lunch, I met up with Matthew, Karim and Kevin to perform some product exchange before hanging at Starbucks Coffee for some needed caffeine. Another bad mistake where I ordered cappuccino which was basically half foam. Not enough coffee in it!

At 4pm, we hailed down a taxi and made our way to Eact Coast Park only to be delayed by a traffic jam caused by an accident. Paul and myself saw the lack of time and quickly try to get into as much of our race gears as possible while in the taxi. With 30 minutes to go, we all rushed to get our remaining race gear from the organiser and I was SHOCKED to learn that my race number is number 1! A tough number to live through the 16 hours as it was called out at each support station. Yikes...

As I rush to gear up, I miss so many usual rituals like lubricating and taping certain hot spots. Got everything on, took an energy bar and at 5pm, the event was officially started. I started with the Malaysian group and had lots of fun then while we were all still pretty energetic.

Arriving at the first turning point at 2.5KM, the group split up a bit and my pace was building up till I met Khairul. I spend most of my first 10KM with him and enjoyed most of out it chatting with him. Then came Karen. We ran together for till about 30KM before I drop out. The earlier pace was pretty fast, but soon disaster struck me. Rich took over to accompany Karen while I battled headache. The lack of sleep took toll on me and with every foot strike, a hammer came knocking on my head. I was seeing stars. While Karen and Rich took off, I waited for Jamie at the base station. We both decided to walk 5KM together before heading for dinner at Burger King.

At about 11pm, Jeff too had call it a night. He stopped at 40KM and while I was tempted too, I told myself not to give in just yet. With Lynette, the 3 of us went for dinner. Though looking forward to it, I couldn't get the food into my system and only managed half a burger. At mignight, I continued on with Jamie and soon after, Cynthia came from the opposite. I passed her my remaining Coca-Cola and she gulp it down. I guess it was heaven-sent for her.

My system downgraded after the meal. I was loosing it. After the turn and on the way back to the base station, I had Paul to accompany me. I appreciate his company as I was struggling to get my head together. Back at the base station, I decided to take a break. I sat at the side with Jeff and Khairul to put the pieces back together but it came crumbling down.

After 2 hours of rest, I decided to attack the remaining last 5KM and to get over with it. I don not want to come all the way to run under a marathon distance. Held on to the pain of every hammer strike, I went at my race pace. Coming close to 10 hours at 09:50.31, I've managed to run 45KM and this is where I called it quits. As much disappointed I am with this, I guess this isn't my night and my run.

After showering which was kind of an embarrassing moment for me (4 big men showering together clad only in our underwear), together with Jamie and Jeff, we proceeded to McDonalds for breakfast. Again, I struggled to get the food in. Soon later, we found a bench to take a really short nap. I did not, as I look up the sky and though of the run. I cried a little over the spilled milk. "Are my ultra days numbered?" and "Is Sundown 100KM my cup of tea?", I asked myself. No answers but instead, Jeff woke us up and we proceeded back to base station to catch up with the others.

I caught a glimpse of the remaining runners still running and I'm happy to see both Karen and Yim to be in that field. Victor and Poh Chye too. Shine has already completed his 100KM in about 12 hours and still looking great. After a while, I fell back again on the ground to take a rest before waking up at about 6.30am to catch a taxi to the airport.

Although our flight back is scheduled at 12.50pm, I guess the airport was a better place to rest. Nothing much to blog about here from now, as I was just happy that it' all over and that I caught up with 15.5hours worth of sleep back home. If only I could have run that long.

Signing off from this grueling event, I would like to congratulate and thank the following people:

- Ben Swee, for successfully organising this event near to perfection with him team from Running Guild, Singapore,

- Lynette, for all the kind support and assistance given throughout the entire event,

- Jamie, for being again my travel mate and someone I really enjoy to be with during my trips,

- Paul, for being travel mates the first time and accompanying me when I needed someone during the run,

- Karen, for being part of my running adventures and running with me till I drop off. And many congrats on an awesome feat,

- Khairul, for being there during the early part of the race and also catching up mid span of it,

- Yim, for being the runner who had set an example that to defy the odds, it's up to one self. Congratulations too on an amazing feat,

- David, for the heavenly sent red bean ice stick and all the photos taken,

- Mohan, for being the happy go lucky runners and for taking care of my luggage,

- Kash, for arriving at the most critical time to support the runners with running and fuel,

- Meng Wai, Victor, Shine, Poh Chye, Cynthia, Adeline, Alexis, Pui San, Julie and the rest of the Malaysian contingent for making this trip even more memorable,

- To the rest whose name isn't mention here, you know yourself. A huge THANKS and CONGRATULATIONS for everything!

The Twilight Zone...

2011-03-22T16:45:00.000+08:00

By Frank

This coming 26 March 2011, I will enter the unknown by running the Twilight Ultra Challenge 2011 organised by a good friend of mine, Ben. A 16 hour no frills but yet no pressure running event held at East Coast Park, Singapore running in 10KM loops, I will most likely be outrunning my longest running time of 12:08:16 achieved from Sundown Ultra Marathon 2009.

I do not know how am I going to tackle this as running has been down the drain the past 1 week plus due to a bad stomach. I managed to put in a couple of short runs this week, and although things still look pretty good, I still have my worries. 16 hours of running is no joke. Fatigue, sleepiness and hunger is what we ultra runners will be facing. But on the positive side, I'm actually looking forward to it and also the event is held at the busy part of East Coast Park where eateries is everywhere. Besides, I'm sure Ben has make sure the good welfare for us runners.

Leading to my century distance race later this year, I'm expecting myself to peak at this event. Though it isn't the case now, I'm still going for it. I'm going to try to last the entire 16 hours, whether run, limp or crawl. This will allow my mind and body understand more what is awaiting me at the end of June 2011 later.

Besides the running adventure, it will be one hell of an amazing race for myself and my travel mate, Jamie as well. We are flying in commando style arriving at Singapore in the morning of 26 March 2011 and leaving back home immediately after the race the next day. We only have about a couple of hours to get to the airport after our run. Almost a pretty similar case as our The North Face 100 Singapore 2010 adventure, this is even more jam packed. Talk about rush hour for the both of us.

My arsenal for this event is all but ready. A huge THANK YOU to both K-Swiss and GU Energy Labs for sponsoring my race gears and nutritional needs. With all done from mainly my mind and race gears (physical not so though), the twilight zone awaits!

Missing Snow...

2011-03-14T21:20:00.000+08:00

By Frank

When I mentioned that my running mileage took a dip due to lack of time, I know it isn't an excuse. However, when I mentioned that it was due to that and some personal reasons, I really meant it.

Today marks exactly 1 month since my the other Golden Retriever, Clangan Funny Fun Fun otherwise better known as Snow left me. I was left devastated when she left me on 15 February 2011 at a age of just 8 years old.

Snow (taken at the age of 6)...

As seen from my lack of update on this blog, I just had no mood or ideas for any entries. My runs on weekend too were horrible but I managed to pick myself up to show up in front of my friends. And it took me a month to blog about this, although I did not want to at first but decided to, to serve as part of my memories with both my Golden Retrievers. Snow has been with me since year 2003 when I was still staying in a rented house at Subang Jaya. She together with Sky, my the other Golden Retriever boy, was the joy of my life. When Sky left me 3 years ago, I feared Snow will be lonely. She was for sure, at least for the start but managed to carry on with life on her own. She became part of my running life going with me for short runs. When she aged, her runs became much shorter and therefore accompanied me for my warming down. After all, Golden Retrievers needs a lot of attention. When Snow started to fall sick since last year, her personality has changed. There were ups and downs but I guess 1 year down the road, it was time for her to be reunited with Sky at the other world.

1 month later, today and now, I'm certainly missing her. Whenever I hear some sounds from the backyard or simply the shaking of the metal grill, I thought she was the one causing it. But a quick glance, there was nothing there. Life is certainly different now. From 2 joyful Golden Retrievers to 1, and now to none, my life felt so empty suddenly.

Snow, I'm sure you are reunited with Sky and am in a better place now. Thank you to the both of you for all the memories and joyous moment spent together. I will certainly miss you both.

Sky and Snow is now reunited...

Bareno Run 2011...

2011-03-13T11:30:00.002+08:00

Event: Bareno Run 2011
Venue: National Stadium Bukit Jalil, Selangor
Date: 13 March 2011
Time: 5.30am
Distance: 21KM (20.2KM by Map My Run)
Shoe: K-Swiss K-Ruuz
By Frank

Almost didn't make it to my first race of the year. Was down with fever 2 days prior to it. Emergency counter measure was taken yesterday to make sure I'm able to make it and so I did. Was thinking of giving it a go to try to outrun my half marathon personal best which has been standing since more than 2 years now. I know the chances are slim as my training is based on distance now, and not speed. But I left it to the last minute to decide on whether to whack it, or simply just to complete it based on how I felt.

And so I woke up at 12.30am. Yeap folks. When you are getting ready to go to bed, I'm climbing out of it. Still feverish but it' s better now. Tried to bring it down with a wet cool towel while having a pleasant breakfast before leaving home at 2.30am. By 3am, I arrived at the venue and quickly hooked up with James at his The Marathon Shop sales booth. Had to resupply him with some stuff and wanted a good parking spot for fear of car break-ins which happened at last year's edition. That's the whole reason for arriving 2.5 hours prior to the race. Hahaha...

Nose started running first but my body felt ok. Just a slight fever, I decided to run it. I even choose to run in my tri top and shorts as this will allow me to pour water over myself to cool myself down without having moisture retention. Jamie arrived at 4am and soon was Yim who was holding my race bib. The starting point was 300M away from the race village and we jog there as part of our warming up. At 5.30am sharp, runners were let off.

Had a little problem passing runners at the start but once out on the open roads, things were fine. I tried to keep pace with Jamie which I managed too till completing the Sungai Besi Highway which was rather enjoyable to run on. The climb into the Bukit Jalil bus terminal was horrible due to the heavy traffic and the narrow single lane.

Then, it's into Sri Petaling area where I choke on my GU Brew which I brought along. Didn't help at all with my running nose and I slowed down to catch my breathe. Shortly, I arrived at the 10KM mark, which I think that area is call Happy Gardens. The first major climb and boy it was tough. But I managed to excel here with some hill running methods I've been implementing. The second climb wasn't too bad as I still managed to chat with Alex. *Blargh... Conquering the climbs, I finally caught up with Jamie and shared a few moments chatting together. He even showed me his old house!

Pace was building and so are the others. At 14KM, James and John was there to give out the energy gels but I opt not to take it. Soon later, Ah Ming caught up and we ran together. At the last 4KM or so, Jamie slowed down a little and asked me to go ahead. But a Malay chap came beside me and started pacing with me. I found it really irritating as he came very close to me and was forcing me out of the running lane. I tried to shake him off but every time I slowed down, he waited for me. ARGHH...

"Ironwar" came into my mind that time and so I played some mind games with him reserving one single gear for myself. Stride for stride, we traded till the last kilometer where I just pump into my extra gear and managed to shook him off for good.

Entering the finishing area, Raymond was there to cheer and what I can only offer is a smile. Already breathless while zooming in and nearly fell due to the cobble stone surface. At the end of it, I completed my first race of the year with a time of 01:51:41 which I'm really happy with. Oh yeah, the Malay chap who earlier paced me came to thank me which in the end, was courtesy after all.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Despite not running a personal best, I truly enjoyed this run a lot for the weather was kind and the organisation was good. At least I was not feeling wasted. Besides, I had a good deal of time meeting and catching up with friends like Andrew, Michael, Raymond, Yim, Victor, James Wong, James Fong, Lynn, Michelle, Sunny and so many more. And before signing off, here's a big THANK to Fui Cheng, Rao, Yim and Jamie for helping me with the collection of my race pack. Till the biggie the next 2 weeks...

* Oh and yeah. If you are wondering what are the counter measures I took to tackle my fever, besides the wet towel, it was just green tea! Flavonoid goodness!

K-Swiss Blade-Light Run...

2011-03-10T12:00:00.000+08:00

By Frank

Back on 26 November last year, I reviewed the K-Swiss Blade-Light Race. More than 3 months later, today I'm reviewing its "brother" instead, the K-Swiss Blade-Light Run, courtesy from K-Swiss.

The K-Swiss Blade-Light Run...

Received it from K-Swiss to join me for my century distance training, the K-Swiss Blade-Light Run is a minimalist trainer that weights in at about 252 grams for a men size US9.0. A light-weight cushioned trainer, it shares the same outsole profile as the racer and its platform and fit is based on the best selling K-Swiss K-Ona C, with some tweaking to it.. The difference with the racer is just the upper where instead of using velcro fastener, the traditional mesh and lacing method is used.

Lateral view of the K-Swiss Blade-Light Run...

Medial view of the K-Swiss Blade-Light Run...

The K-Swiss Blade-Light Run like the racer shares almost the same technology. Flow Cool system for a well ventilated inner, drainage ports to allow water to exit the shoe, GuideGlide for natural gait, AOSTA II blown rubber for durability at area most needed and Superfoam cushioning system. More or less, it's like a copy-cat.

The perforated midsole for superior ventilation and moisture management..

Upon slipping them on, I quickly felt how fitting it is compared to the racer. Instead of a longer toe-box the racer has, this fits really well. And with all the thickened padding around the collar and tongue, I felt my feet was wrap within a pillow. However, though sharing the same profile, I can't explain the reason that I felt that this shoe is positioned higher from the ground. A test run on it proved me almost right, as although the responsiveness is great, it fell short from the racer. The blade design which compress with every strike, managed to response well hence a more effective lift-off. There must be a reason behind the slight different feel, and thus I delayed this review and went for even more runs. And then, the troubleshooting paid off. The wear rate was a little slower compared to the racer. I do not know how is this possible as both outsoles are the same. Perhaps K-Swiss has some genius behind their design team which designed the shoe to be felt and perform differently in a way. Hmmm...

The outsole comprising of K-EVA and AOSTA II which builds the blade design...

The upper of the shoe is made of the traditional mesh overlay. Reflective layers are added to the toe-box area and while the lacing method is based on the K-Swiss K-Ona C, a clever improvement has been added. A secondary eye-lit on the lateral side of the shoe which offers a more secure fit. And both the well padded tongue and collar has also a built-in pulley to enable faster slip-ons, a crucial feature for triathletes during their transition.

View of the secondary eye-lit...

A well padded collar with the pulley for comfort and ease of putting on the shoe...

Whether speed or durability, K-Swiss has an answer in 2 shoes right now being the Blade-Light Race and the Blade-Light Run. Personally for me, my preference slightly edges towards the racer for somehow, I felt being closer to the ground. But if durability is your concern, then the trainer will probable suit you better. In the end, it's your choice between this great shoes.

The K-Swiss Blade-Light Run retails at a recommended price of RM399.00 and is available at Runnerz Circle and other authorised dealers.

3 Weeks Till Twilight...

2011-03-06T12:02:00.002+08:00

By Frank

Last week's mileage was down the drain due to work commitments and tiredness. However, it allowed my body to recover a little before resuming training this week.

Yesterday's run was the usual Bukit Aman to Hartamas with Jamie, Loke, Jeff and Daniel. Felt good and managed a decent pace till crossing the Duta crossover. That's about 6KM. Then came the dreaded side-stitch. It irritated me for 10KM before it finally went away. By that time, the guys has already disappeared into the distance. I tried to give chase but to no avail. The good thing about this, is that I met a lot of runners on the way back. Managed to greet almost everyone but at times, I did miss seeing them and therefore do not know who was it. Some even mentioned that the spotted a COBRA! Lucky no one was bitten. Phew...

This morning, together with Jamie, Vince, Rao, Ivan, Fui Cheng and Jennifer (the great people that make up the Aladdin running group *self named :p), we ran the modified Newton route. Weather was kind and pace was steady. However, as I woke up really early and even went over to my premises to mop the floor and to do some office work, I do feel a little sleepy along the run. But I needed to keep myself alert as a long stretch at Lestari Perdana was pitch dark. The street lamps weren't working and there were cars moving in and out from the neighbourhood. We ran in a group and we looked out for each other. Decided to turn back at the Caltex station at about 10.5KM mark with Jamie while Vince and Fui Cheng continued on the Giant Hypermarket which gave them a couple of extra kilometers.

The return was done on a faster pace. I attack a few climbs but slowed back down to recover after reaching the top. Jamie as usual, attacked the final 5KM. With 3KM to go, I tried to give chase but I can't endure the fast pace hence failing to catch him. By the time I arrive back at the car park with Vince, Jamie was gone as he was late for his appointment. Left a note on my car saying his tummy was not well too. Perhaps that explains his last 5KM pace. Hehehe...

I never felt so good running this modified Newton route. Of all the runs I did here, I struggled. Today is a different story. I was happy with it and this came at a perfect time as a half marathon beckons the following week. And 16 hours Twilight Ultra Challenge 2011 is just 3 weeks away. Really looking forward to it, and hope this week's run is showing a positive result. OK, now where is my bed? YAWN!

I Got A Feeling...

2011-02-28T20:34:00.001+08:00

By Frank

I never done any LSD (Long Slow Distance) prior to my first ever marathon back in year 2007. All I had in my arsenal is my current fitness at that time, and the knowledge gained in the fitness industry. I ran non stop for 21KM back then using my head and managed to complete the entire 42.195KM distance with a smile on my face and injury free. But it was a lonely run for me. I know no one in the race scene besides although I know celebrity runners like Jamie Pang existed at that time.

A couple of weeks after that, I did my first LSD. Rashid brought me to Bukit Aman carpark to attack the 30KM distance. Met Jamie and Geraldine back then but it was a "Hello" and "Bye Bye" meet-up. Their pace was just too fast for the noob in me that time, I was lucky I had Rashid to accompany me back as I had to resort to walking due to discomfort on my legs. A few more sessions with them, we bonded our friendship together.

Both Jamie and Geraldine quickly became my close training partner. Though I couldn't keep up my pace with them at the earlier stage, it was their guidance and down to earth characteristics which partly made who I am today. Then Lynn and Luc came into the picture at end year 2008 and my circle of running mates became even more happening. Lynn at that time was at her peak and injury free and is the one person who can run with me together side by side. We understood each other and my run became so much more energetic. Luc otherwise, although much faster, sometimes do slow down for me and even advice me on running. To me, he is my advisor.

Of all the above, no matter the pace, gender or our different philosophy in running, there is one thing we share together, which is the bonding. Somehow, we manage to build a special channel between each of us, that without any word of mouth, we do understand each other. It's like a feeling that every living object has, something like a relationship.

As time goes by, Geraldine has let for down under and I lost someone who I can run and talk too. Lynn herself was injured the following year and though returning a year later, things have changed. Luc is busy with his new found job that he travels so frequent, and that we seldom can meet each others timing. That leaves Jamie whom had been my training mate since agreeing to partner together for The North Face 100 2010 back mid last year. We have been training together since then and we managed to build a strong partnership in the past 9 months or so. Though training for different distance and goals now, we have tried to accommodate each other and this has prove to work best for the both of us.

Third quarter of last year, I met Karen. Today, we often run our LSDs together. The same bonding I shared with the above 4 friends is starting to show between Karen and myself. We both ran together in her first marathon and her first 50KM. Though not throughout the entire distance, there was something in it that made it memorable.

There are still many running days for each of us here, and I hope my running circle will each day grow larger and stronger. I do strongly miss my running days with Lynn and Geraldine, but since time travel isn't an option, they will just remain sweet memories with me. Running brings something out of everyone. Everyone has a special story to tell and this is what make the person stronger. But it's the feeling we all shared together that made running so special.

That Caltex Station...

2011-02-20T12:30:00.002+08:00

By Frank

It's been around 2 weeks since I updated this site. At one time before that, there was plenty of updates, but due to the recent Chinese New Year holidays, everything went quiet. And when I returned, so many problems crop up and my stomach wasn't too well. Perhaps too much munching during the holidays. :D

Fitness is still pretty all right though I can't show it out due to stomach discomfort. Last week while running a slightly modified Newton route, I struggled as the discomfort was just there to remind me. I had to detour to a Caltex station while on the way towards Seri Kembangan. I was glad the station was open and the toilet was reasonably clean for a petrol station's standard. But anyway, I was just happy to be "relieved".

This morning, I ran the same route again with Jamie, Rao, Fui Cheng and errr... (sorry forgotten your name). I tested my spanking new pair of K-Swiss Blade-Light Run sponsored to me for my training runs for my upcoming Sundown Ultra Marathon. Thank you K-Swiss. I didn't run the entire week as I was really busy, had some personal issues cropping up and stomach going bonkers again on Thursday. And this time, it was "massive" that I had to give yesterday's run a miss. When everything settled down, I decided to run this morning but still had to pay the same Caltex station a visit. However, this morning's run was more productive as Jamie slowed down to accompany me. Oh yeah, and the shoe works well.

I just hope that all these stomach issues won't bother me in future runs. It's really irritating and I can't run a fruitful run. But anyway, I'm grateful to the Caltex station for being there out of no where in the dark and well equipped with a clean toilet. Perhaps, there's something with me and Caltex as I have visited them 2 weeks in a row on the same "business". Hmmm...

The First Test Run...

2011-01-30T13:37:00.004+08:00

By Frank

The first super long run, and one to be done at night at the place where running is made even tougher, Putrajaya. The main priority is the run past midnight while to hit 50KM is the secondary. This will be the first test to see how much improvement I've made over the past 1 month of schedule training. It should improve, else it's back to the drawing board.

Weather was good with rain before we started and drizzling along the way. But don't be fooled by it, as it didn't really make the run easier. Recently, I became one of the Vibram Five Fingers official dealer in Malaysia hence I got myself a pair of the Bikila model. I've ran 10KM in it and found absolutely problem free in them. Therefore, I decided to put them on again for this run as I decided that this will be the shoe to strengthen my legs.

Close to 8pm, I started my run with Karen, Jamie and Kelvin. Started really well and the plan was to run 5 loops around Putrajaya International Convention Centre (PICC) first when our legs were still fresh and besides, safety first before it gets too late. This area can be quite deserted when it gets late. Along the way, we met other runners under Irwan's event and almost greeted everyone. Well, I was still fresh that time so I'm not "silent" yet. Hehehe...

Kelvin started to drop back at the second loop and Karen's pace started increasing. Jamie dropped back to accompany Kelvin while I gave chase for Karen as I didn't want the lady to run alone in the darkness. We did 4 loops together chatting along the way before heading back to the start area for hydration before doing the fifth. We were joined by Shine here and off goes the 3 stooges. I'm sure Karen felt her "royalness" here when she's running with her "bodyguards" (Shine and myself). Hehehe...

At 26KM, we waited for Jamie and the four of us ran together till the start of the fifth. I started to drop out and told them to go ahead without me. At 40KM, I ran over to Mohan, Winnie and Mabel for some company back to the car. By the time I arrive back, I've hit 42KM, and decided to run another 195M more around the car park to achieve the marathon distance before calling it a day. It was already 1.18am and calling it a night will be the best option for me.

I stayed around to catch up with friends and also some of them who showed up to support like Khairul, Yim and Cynthia. Had a good chat with them before we wish everyone a Happy Chinese New Year before I left at around 2.30am.

Despite the cool weather, running at Putrajaya has proven once again tough. Yes, I failed to hit the half century distance, but to run my second run in my Vibram Five Fingers Bikila hitting the marathon distance without any pain and blisters is something I'm proud of. And yes, I do see improvements. Whether is it due to the help from my friends who ran with me, I don't really care. An improvement is an improvement. The quest to strengthen my legs continue but for now, I'm just laying back to enjoy myself after having ran this. And most important, I now can indulge in Chinese New Year goodies without feeling too much guilt. Hahaha...

Silent Runner...

2011-01-25T15:00:00.002+08:00

By Frank

Lately, the group run has seen a slight increase of runners. Some were new runners while the others are regular runners whom I have not ran with them before. This is certainly good news for running with others does make the sport more interesting.

For those who had ran with me for years, they will certainly know 1 thing about me, I don't talk nor chat while I ran. Reason is kind of obvious. I can't start a conversation due to lack of breath. I will tire easily once I start uttering words from my mouth. For those who not know of this, you may find me rude by not replying. Well, it's not that I didn't want to, it's just that I can't. Sometimes I will try, but not always. I apologies for this if you find me rude.

Some may also find me not replying back when I'm tired. I don't immediately reply back after completing a run as I'm still catching my breath. And just the past weekend, I was tired due to lack of rest. I was pretty stone and was slow in replying others and may even not notice a conversation.

However, during my runs, I will try my best possible to greet other runners by just simply waving to them. It's a running etiquette that I find easy to oblige.

So whether you are running with me or running past me, just remember that I'm simply a silent runner or pehaps one that is just simply out of breath.

I Hate Training...

2011-01-23T12:00:00.004+08:00

By Frank

If last week's back to back was tough, then this week can be quite a killer! As mentioned, the distance slowly increases and this week on the training regime is to have a 20KM and 30KM back to back long runs.

Yesterday's run was rather comfortable. Managed 21KM without suffering too much. Weather was good too and I had good company with Loke, Michael and Daniel. It was all about building and preserving the legs for next day's run.

Then came today's 30KM run. Jamie who was not able to make it yesterday joined in with Lawrence, Azhar, Karen and Shanaz. Did not have a good sleep and was tired. Plus, the humidity level was pretty unforgiving. My plan was to run a fast 5KM before trying to maintain a 7 minute per kilometer pace. I managed to clock a very decent first 5KM but the latter was tough on my legs. It wasn't my usual comfortable pace but I had to give it a try. The reason is simple, I need to find a pace that can last me a century distance. As I ran and ran, my legs started to stiffen. It got tougher and tougher as I ran and towards the end, I decided to cut short my distance and just ended up with 28.5KM. No shame in the missing 1.5KM but at least I have an idea on how the pace feels like.

I found my 84KM pace last year, but with additional 16KM, things will have to change. Trial and error and troubleshooting will have to be done. We won't know if one thing will work until we try. But to try it out in running is certainly not easy. We have to endure through the pain and soreness to analyse the result and this is something I didn't like which had to be done.

I like to run, but to train for an event that I wanted something out of it, I absolutely hate it. I just can't wait till race day. But I know that without training, there can be no achievement. There isn't any free lunch in this world. So please do not take this entry's title too seriously. I just did not know on what to put for a title. Hehehe... For now, my legs feels wobbly and I can't wait to lay on bed tonight and just doze off. Sadly, I have to wait for it as I'm stuck in office right now.

Having wrap up week 4, back to back long runs will be on hold for now as a test run on a greater than marathon distance awaits next week. I do not want to think much about it now, but certainly wants to get it over with as soon as possible as the following week will be the Lunar New Year break. Give me my run, and I shall be able to indulge in festive goodies without feeling too much guilt! :D

Run Safe, Run Smart...

2011-01-17T22:11:00.005+08:00

By Frank

Sundown 100KM and the Twilight Ultra Challenge is coming. The first local marathon will start in the month of April. No doubt everyone wants to train for it. And for those who are running the ultra distance, they are certainly doing their super long runs. To beat the sun, they have to start running early. And here comes the story...

Yesterday's 30KM run and also the potluck although were held successfully, it was overshadowed by the concern of safety for runners. At 5.30am when I started my run with Michael, Jamie and Lawrence around bird park, we spotted Terence and a few others pushing a motorbike up the slope just behind bird park. We stopped shortly to check and to our horror, we found out that Naido was pretty badly bashed up. He was there with his shirt soaked in blood. Apparently, he was followed by this orange Proton Gen-2 before the latter decided to pull over in front of him. Then 2 person came out from the car to question Naidoo on the reason he was following them. Nonsense! Naidoo was on his way to Bukit Aman carpark for his morning run. And for this, the two buggers decided to bash him up leaving him with a broken nose. Was fortunate Terence and some others were there to shortly to help him to file a police report and to send him for treatment.

So is running on Malaysian safe? I wish to say it is, but I'm afraid it's not. Let's all face it and while we let the police or any other safety personnel's do their job, let's all run using our heads. Running at the wee hours especially before 4am is not a good idea but if you have to, always run in a group, the more the merrier! And for the ladies, do have some guys with you.

And be alert of your surroundings. Run against traffic, always pay attention to any incoming traffic and be prepare to take excessive maneuvers. Better still, run on the pavement. It may not be comfortable to run on, but safety is always the top priority. Even when I have been practising this for years, I too myself have been unlucky. Lynn, Luc, Jamie, Kelvin and recently Christine and Cynthia have all nearly fell prey together with me during our morning runs.

Not going to grumble anymore about running safe and smart. It's actually pretty simple to implement and all it takes is just common sense. And also, do read Jamie's take on this and also a very important note for runners who listens to music while running. I want to write about it, but am too lazy at the moment. Perhaps the next time. Before ending this, here's wishing a speedy recovery for Naidoo.

The Distance Increases...

2011-01-16T13:00:00.002+08:00

By Frank

Since Standard Chartered Marathon Singapore 2010, I have not run any distances 30KM and above. MR25 Cross Country Ultra Marathon 2010 was an exception cause I was all out for fun then. This morning, as my road to century's regime deepens, it had to be done.

I'm into my second week of my back to back long runs. Distance starts to increase especially on the second day's run. This morning, I did my very first 30KM of the year. I saved my legs yesterday by just running 15KM as I know it will be tough this morning. And tough it certainly was. In fact, I was worried as I was having my breakfast earlier.

Pacesetters Athletic Club Malaysia was supporting LSD runs by stationing 2 water stations along the Bukit Aman - Sri Hartamas route. Therefore, it's a chance not to be miss as running with support and lots of other runners will make thing easier. And the scene this morning was like if there was a race being organised!

Probably yesterday's entry on being a "sweeper" came at a wrong time. As I needed this 30KM badly, I didn't manage to "sweep" my friend. However, I did mention this to my friend as I felt that it will be safe as there were so many other runners around. No hard feelings but I will inform if I plan to go faster.

For a brief moment, I felt I had my Macau Marathon 2009's legs back. I had the strength and speed and was running flawlessly. Then came the first water station. I grab the cup without realising it's ice cold orange squash. It was too cold that my tummy cramp up instantly. That really was a bummer as I slowly lost sight on Jamie and Michael. I stood with water for the rest of the distance.

Arriving back at the car park, there was another 5KM to be covered. I told Jamie that I'm tempted to call it a day but knew that it must be done. It's going to be a warm down run around the bird park but Jamie hammered it. I tried to give chase but he was too fast. I told myself to let him be as I just concentrate on my run. At the end, I'm just purely satisfied that I had it in the bag. Soreness, twitching and sleepy but it didn't stop me from hanging out with other fellow runners as there was a potluck going on.

Caught up with friends, refueled and found out that I was running late. Rush back home, cleaned up, further refueled and headed straight to office. I do not want to think too much now on what the following week beckons. For now, I just want to enjoy myself for having successfully run 30KM. A pat on my back for myself, that's if I can reach it. Hehehe...

Hey, Wait For Me...

2011-01-15T15:00:00.000+08:00

By Frank

You run and run, enjoying the sights and the every breath you take and suddenly you ask yourself "Where is everyone?". "Where am I?". I'm sure most of us were newbies once and that includes me. It's certainly not easy to run in unexplored territory and not to mention doing it alone. And here comes the job of the "sweeper".

My first visit to the infamous Bukit Aman - Sri Hartamas route was back in year 2007. I was supposed to run 30KM but ended up running only 10KM and then getting lost. The rest had left on their own pace leaving myself and Rashid, both newbies that time scratching our heads on how to get back to Bukit Aman. It took us near to 2 hours to find ourselves back and since then, my view on running long distance has change, at least with newbies around.

Yes, I don't deny I have my own favourite comfortable pace to run with. However, if I were to run with newbies or those who had not run that particular route before, I will try my best to guide them, if not to take on the duty as the "sweeper". The "sweeper" in my own words is to guide the slowest runner safely back to where we started. I had taken this role many times and just recently again as I had the chance to run with new friends. It isn't easy to run a pace that I'm not comfortable with, but the satisfaction gained from guiding friends is priceless. A simple thank you and gesture of appreciation is gained sometimes, but inside me, something else, something satisfactory and priceless is what that is worth for.

I believe if the running community is to be succeeded by new bloods, "veterans" and "seniors" must set a good example for others to follow. We can't just whack the pace and let the newbies behind leaving them running like headless chickens. Just like children succeeding their parents, it will be these runners ruling the road one fine day.

I've received a few comments from newbies and slower runners saying that they can't run with me due to my pace. Try me and you will know! I won't elaborate further as a few friends who had ran with me will know. It's no fun running alone wondering how far ahead the others are especially when you are the back of the pack. Safety itself is compromise even with the guys so it doesn't take too much out of someone to try run in a group or perhaps to wait for the others. If all else fails, let's just hope someone will take on the role of a "sweeper". Run safe! ;)

K-Swiss K-Ruuz

2011-01-13T13:00:00.002+08:00

By Frank

Another K-Swiss shoe review! And this time, it's the shoe that took Mirinda Carfrae to the women's 2010 Ironman World Champion title, the K-Swiss K-Ruuz.

Mirinda Carfrae feeling awesome in the K-Swiss K-Ruuz...

Lateral view of the K-Swiss K-Ruuz...

Medial view of the K-Swiss K-Ruuz...

The K-Swiss K-Ruuz isn't a new model for K-Swiss. In fact, has been released back in the second quarter of year 2010. This review just came as I only just had my chance to give it a go. The K-Ruuz is probably the "fastest" shoe in K-Swiss line up, period. Super light weight weighting at about 184g for a men size US9, it falls under the racing flat category. Measuring a mere 9.5mm at the lowest point, it is totally flat on the outsole but yet a very mild medial post on the rear of heel area. Honestly speaking, I don't really like the inclusion of a medial post on that area, but in the case of this shoe, I didn't really care for it at all. The reason, this shoe is so minimalist in design and low profile, that mid or forefoot strike is made so much easier. Hardly will my feet land on their heel, except when maybe when I go tired.

View of the medial stability post...

The Flow Cool System is again implemented into this shoe with the features on the toe box and the heel cupling. Not forgetting the 10 drainage ports on the shoe's outsole. Similar size to the Blade-Light series and not as huge as the K-Onas, it still does the trick in getting water out of the way.

Most of the outsole is built on K-EVAs except for a small part on the heel strike area where K-Swiss's proprietary blown rubber Aosta II is used. This shoe is made fast, but it's also very fast in wear and tear. Being a low profile pure racing flat, this isn't surprising. I have ran 50KM using them and the signs are clear. Probably another 3 marathon distance races and I shall be able to call it a day from its racing duties.

AOSTA II blown rubber for durability...

Some questioned the shoes ability to hold up the marathon distance due to the extremely low profile that is even thinner than my previous thinnest shoe, the ASICS DS-Racer VII. Initial reviews by magazines states that it's most suited for a 10KM race, with max being the half marathon distance. However, I personally think the K-Ruuz will be able to go the distance. Mirinda Carfrae and Andreas Raelert did it, and I personally did it at the recent Standard Chartered Marathon Singapore 2010. Cushioning is provided with K-Swiss proprietary cushioning foam called the SuperFoam embedded on the midsole. And with it, I did not feel any discomfort, in fact I felt great running in them. Due to the low profile nature, it was very responsive.

The K-Swiss K-Ruuz (blue) is even lower profile than the ASICS DS-Racer VII (red/white)...

The SuperFoam cushioning system...

Yes, the mesh and overlays are thin enough providing great ventilation. It also makes them extremely flexible too. But I personally don't recommend to wear them sockless due to the molded seams on the shoe's medial where the 5 stripes are. The molding of the 5 stripes is perhaps for the arch stability control where the shoes wrap around the wearer's arch. This is after all a pure racer, therefore expect the shoe to be tight fitting.

The thin mesh and overlays, and a view of the molding of the stripes area...

The collar isn't well padded due to weight concerns. It's actually pretty rough hence "no show" socks might cause chaffing on the Achilles region. I've worn "mini-crew" socks which are generally well padded and has no issue on irritation from the collar. However, this may be subjective among runners. As for the tongue, it's very thin but I find no irritation from it either. It too stayed in place throughout my entire marathon distance, probably due to the longer design.

The K-Swiss K-Ruuz is my current favourite racing flat, period. Low profile enables mid to fore foot strike hence great to avoid pressure travelling to the knee and spine, highly flexible and super ventilated. As for the wear and tear durability issue of the outsole, guess just have to live with it as I believe that all minimalists low profile shoe faces the same issue.

The K-Swiss K-Ruuz is available at Runnerz Circle with a recommended selling price of RM369.

Back To Back...

2011-01-09T16:30:00.000+08:00

By Frank

Successfully completed my first back to back long run for the year 2011 and also for my road to century distance. It wasn't easy considering it has been a while since I included this in my regime. Memories of end year 2008's back to back came rushing back, with the soreness included. Only Jamie from the original group was part of my training partner and I certainly miss the great times with some of the old gang. But fear not, new friends are always nice to have and in just this 2 days, I've made a few and also to run with those I have yet to run with.

We started yesterday's long run from our regular spot at Bukit Aman carpark. Only had 2 hours of sleep as I mysteriously woke up at midnight when the run only starts at 5am! Sigh... Organised by Jamie, we were joined by Cynthia, Bernard, Michael and Azhar. Instead of running to Sri Hartamas, we did 4 loops around bird park before heading out to double hills. Close to 21KM but I did near to 17KM only with Cynthia as she had some tummy issue. I took the role of sweeping the run from behind as someone had to perform this duty especially running with the new blood. Yes, the pace is slow, but I have no regrets. In fact, I felt honoured and satisfied to have played the role.

This morning, a revisit to the Newton route. Besides Jamie, all are new faces. Christine, Vince, Rao and few others. All I have never had run with before. Myself, Jamie and Christine did about 20KM. Pace was generally faster than yesterday but still pretty tough for me. Probably because of lack of sleep (only had 3 hours), but most probably due to the conditioning of the legs. Felt twitching on my left knee. Hmmm...

But a 17KM then 20KM back to back is a great start for me. Distance will be increase but it will be a gradual one. I don't see a point in running really long but not gaining any positive improvements. Patience I should.

Overall, I enjoyed a lot on my return to back to back long runs. Will be more to come, but today I learnt that to fully make use of it, sleep is really important. And it's something which I didn't have the privilege to enjoy on my first back to back long run due to work commitments. *YAWN*

Making Up Loss Ground...

2011-01-06T06:00:00.000+08:00

By Frank

Last year, I've slacked. Results do not lie. I suffered in most of my runs due to lack of training. I myself am the one to blame. This year, I hope to regain the momentum on what I have been trying to build on. To run effectively and then to score. I want my Macau Marathon 2009 legs, motivation and guts back.

Time is something we are given to manage. A day may be just 24 hours, some say short, while others long. However, if manage properly, each and every seconds can be put to good use. I'm seeking to implement that theory for this year's training.

I still want my ticket to The North Face 100 solo category. And I'm using again this year's Sundown Ultra Marathon to try to gain entry to it. It won't be an easy task, but it's worth trying for. Training has started and though I can skip most of the basic stuff, I went back to square one. Step by step, structure by structure, I'm intend to rebuild what I built during the second half of year 2009 and perhaps even to surpass it, I hope.

The journey will be a long and rough one. But I'm glad I have the friends to join me. One of them will be the person whom I have look up to and followed even before I even started running, my running team partner for last year's The North Face 100KM Duo category, Jamie. This year started with the both of us running a steady long run on new year's day. And come this weekend will be the start of our back to back runs. He has set his eyes on his 16th marathon and while mine is an ultra distance, I'm glad we are training together. Never know we might even partner together again at this year's The North Face 100 should my quest for the solo fail. I hope as we run, more and more will join us in our adventure. Training should be fun, so whoever is reading this, do join us.

Last year is history and I shall look forward. Do not want to give myself any excuses for not even trying or coming close to what I am going for. Results at the end will speak for me, and results isn't everything about timing. For now, let me regain what I lost the last 365 days.

2010, Another Year Gone...

2010-12-31T01:30:00.000+08:00

By Frank

365 days seems to pass by so quickly nowadays. And in a blink on an eye, year 2010 is history. Wonder if has anything with age? Hmmm...

Anyway, being a running blog, my mention about my yearly running distance is not to be miss here although it's a tad poor this year round with only 1549.75KM. That's close to 700KM lesser compared to 2009's distance. I guess being lazy isn't an excuse so therefore I'm blaming purely on injuries and also the setting up of the Runnerz Circle store. Besides, after running a sub 4 hour marathon for the first time late last year, I do think I deserve a break.

If I have complain I have race lesser in year 2009, year 2010 will be even lesser! But boy the major races I covered has been truly enjoyable. Enjoyable to have done it with friends and not from the results. In fact, results has been really poor this year. If you are guessing, it's 3 ultra marathons, 4 marathons and 1 Powerman duathlon were the major ones.

Looking on the brighter side of things, I think I have done acceptably well in my ultra marathons. But the most important thing about ultra marathon besides being painful, is that it must be fun. It was a blessing in disguise by not qualifying for the 100KM solo race in The North Face 100 as I seriously did not have the time to train for it. Besides, I was given the chance to partner Jamie in the 100KM duo race instead which was one event I truly enjoyed. I'm pretty sure Jamie enjoyed too as it was his first ultra distance. Not forgetting Chin Chin and Poh Seng too whom I've ran together with during almost half the race.

Then came triathlon. Though I can't swim, I still made my debut in it by doing the relay at the Port Dickson Triathlon. I thank Raymond Hee a lot for this for he is trying to motivate me to take up swimming. He partnered me and while he did the swim, I was suppose to bike and run. Sadly, it was a race to be forgotten as I suffered a puncture on my bike with just less than 10KM into the race. Then came my main race of the year, Powerman Malaysia 2010 duathlon. Though I did well improving my time, I was left disappointed as the chance to race a proper race faded away during the bike leg as I suffered cramps on my weaker left leg. Guess no one I can blame except for myself as training is certainly lacking.

The setting up of the Runnerz Circle retail store has taken up most of my time this year. It certainly wasn't easy and I hit many bumpy roads which I still am today. The first step in setting up is done, but now am fighting for survival. It's certainly not easy to sustain in the sports industry. Like a friend say, passion may not be the breadwinner. But anyhow, I'm glad that I'm able to bring in the products sought by athletes and to offer my services to them. And it's through this, I managed to feel pampered by getting sponsored.

Runnerz Circle's success isn't complete without a team...

(Taken at our year end dinner)

Personal training too came to a halt at the of June 2010. I just couldn't find enough time for myself, and not to mention my clients. But before I left the scene, I was really happy that I managed to train 14 of my clients in becoming first time marathoners! The feeling is certainly something money can't buy. However, come January 2011, I'm once again accepting clients to offer my services. This is one job that I really enjoy doing so I'm just glad to be back.

Every year, I made new friends in the running scene. Im sure the year won't be completed without this aspect. This year round, I made many crazy yet humble new friends from Karen, Cynthia, Alexis, Ian, Khairul, Yim, Hong Soon, Sallehan and so many more that if I continued listing, this entry will be flooded! Anyway, it's been fun knowing all of them and the road will be more fun with them now.

Year 2011 will once again be a quiet year in terms of racing. However, I have done my homework and have short listed down the major races I'm doing next year. And yeah, it's going be an ultra year! I hope a friend (who drives a black hatchback car - pun intended) will read this and jump into the ultra wagon too next year. Hehehe...

Before signing off the year, I'm not setting any resolutions for the following year. As I aged, my personal opinion on resolution has changed. Don't get me wrong. It's still a good way to motivate one self but right now, I guess I just let things go their way. However, the most important thing of all is hoping everyone to stay healthy, remain positive and race well. Here's cheers to everyone, HAPPY NEW YEAR 2011!

MR25 Cross Country Ultra Marathon 2010...

2010-12-26T23:30:00.007+08:00

Event: MR25 Cross Country Ultra Marathon 2010
Venue: MacRitchie Reservoir
Date: 26 December 2010
Time: 7.00am
Distance: 10.2KM per loop (to run as may in 12 hours)
Shoe: Salomon XT Hawk 2
By Frank

Here we go! The final race of the year and one that I'm really looking forward too. It's a revisit to MacRitchie Reservoir where my love hate relationship with it dates back to last year's edition and this year's The North Face 100.

It's Christmas and I'm spending it in Singapore. Took First Coach again from Bangsar with Yip. Arrived early and had breakfast at the mamak eatery behind before Poh Chye and Yip came and join me. Shortly later, Jeff and Tey too arrived. Our bus left at 7.30am and arrived 5 hours later. Pretty fast trip although I was uncomfortable with the driving style. The driver was zig zagging the bus too often and at one stage, his door came loose and it opened! I though at first it was a puncture before Yip told me what had happen. Luckily nothing happen or else I will be on newspaper headline on Boxing Day!

Quick lunch at Novena before walking towards Fragrance Hotel - Oasis at Balestier Road. Halfway walking, it poured and together with Yip, we both ran clumsily with our luggage. We were wet upon arrival at the hotel and immediately showered up before I met up with Matthew to restock my stocks for BV Sport.

6.15pm, we met up with the rest of the Malaysian contingent at Bugis Junction for dinner. Those that came were Ben, Yee Hua, Poh Chye, Jeff, Tey, Wern Tien, Chiu Miew, Wendy, Pui San, Lynette, Yip and 2 new friends Dennis and Mawi. Dinner tasted so so but most important, it gave us the energy and nutrients most of us need the next day. Then, it was dessert before we made our way back to our respective hotel to rest.

Christmas decor at Bugis Junction...

With everything packed, I turned in pretty early around 10pm. Fell asleep easily this time. Not sure whether it was the bed or I had a satisfied tummy with desserts in it. Hahaha...

Boxing day 2010, race day...
I woke up really fresh. 6 hours of sleep packed with a good hearty breakfast, I'm ready. With motivation through Facebook and SMSes from 2 Malaysian friends, I felt more than great. Left the hotel at 6am and travelled to the reservoir by cab. Upon arrival, collected our race bib which was really colourful and unique as it's made of cloth. No matter how you fold it, it will return to its original shape.

My unique and colourful race bib made of cloth...

Then all the race preparation before the entire Malaysian contingent grouped together for a photo session. At 7am, we were off! I started well and managed to pace comfortably myself. Quickly enough, I arrived at the exit of the MacRitchie Trail. Close to 4KM, appear the first refreshment station serving Pocari Sweat. As I drank my first cup, a runner could not stop in time and knock into me from behind. The impact cause me to choke and Pocari Sweat started coming out from my nose. Oh man! Nasty indeed.

Continued on, passed the ranger station and into a short destructive trail full of really sharp and larger rocks. Luckily, the turning point was just shortly and the few volunteers here was really energetic cheering for us while doing their job, manually taking down our race number. I nearly went straight though before one of the volunteer called out to me, as I was just following the 2 runners ahead, without realising they weren't participants. And from there, I made my way back through a slightly detour at the ranger station which was really steep. Otherwise, it was the same old trail back passing the same refreshment station. And before that too, I saw all my friends making their way to the turning point. I was kind of surprise the lead I had. Was I going too fast?

On my re-entry to the MacRitchie trails, I was surprised to see Paul. He started 15 minutes late as he got lost trying to get to the reservoir. Then Sallehan came by and I followed him. My pace increased here and I really hammered it. However, I still felt good, in fact great. Soon, I arrived at the start/finish area (pit stop) with a time of 01:02:27 for my first loop. With a time like this, I think I'm asking for it cause at that moment, I was in the top 20 position, according to Paul.

I slowed my pace down at my second loop. Still going great actually but then towards the end of it, my legs started to hurt. The ball on both my forefoot is hurting and my big left toe is hurting too. Back at the pit stop, I tape up my hurting toe hoping it will help cushion the impact. Honestly speaking, it didn't help. Arriving at 22KM or so, Ben passed me. I managed to catch up with Hong Soon wo passed me earlier the pit stop and we paced each other. Hong Soon is my Singaporean friend whom I met during this year's Sundown Ultra Marathon 2010. He was the one who kept talking with me. Hahaha... I managed to run with him just before the turning point as my legs can't take the pounding. At about 27KM, Yim passed me. More and more started passing as I reduced to walking on rocky areas. The pain made both my legs wobbly and I didn't want to get injured by slipping and falling. So, I took it real easy from here onwards. Anyway, this is a run to be enjoyed.

Back at the pit stop after my third loop, I managed to get a quick shot with Yim before restarting. And just before doing so, I stared sending SMSes back to my friends updating them on what's going on. Talk about live updates. Hehehe... I took a GU Roctane Gel followed by a banana. I was risking the banana as shortly after restarting, I could feel my gut spinning. "HANG ON THERE" I told my gut and slowly managed to shake it off. Phew... Was mixing walking and running here and upon arrival at the refreshment station, Jeff and Paul caught up. Jeff continued on himself while I went with Paul which was seriously a good idea. We both kept each other company by chatting on numerous issue like marathons, ultra marathon, triathlons and even about ourselves. We even paced each other. This is how an ultra marathon is to be done and enjoyed!

With the Yimster after our third loop...

At the end of my fourth loop, I bear with pain and sprinted to the pit stop as I though that each loop needed to be done in 2 hours. I did 01:59:13 for this loop. But later, someone explained to me that it was in fact the total 5 loops to be done in 10 hour. I had plenty of cushion! Sprinted for nothing.

Started my fifth alone but 2KM into it, I bumped into Yim. I stopped and walked with him and again like Paul earlier, we chatted, walked and accompanied each other. Paul too rejoin us and we walk till the refreshment station before the skies decided to open up. Santa Clause gave us a surprise here by treating us to a heavy downpour. We took it really careful here as the rocks were really slippery. I seeked shelter at a hut near the ranger station with Paul before deciding to go again seeing the rain isn't going to stop any sooner. The path leading towards the turning point turned into a river which I swear to be at least 1.5cm to 2cm high. Had to be careful not to step on any loose rocks here and slowly made our way out.

After exiting, the rain stopped. Eugene is catching up as we met him at the refreshment station. Chatted a while before parting and I'm on my way home. 1KM or so to the exit of MacRitchie Trail, Wern Tien and Chiu Miew caught up and the 4 of us walked together till the finish like bearing our Malaysia flag. We are calling it a day after 5 loops. I initially wanted to do a minimum 6 loops but due to safety issues, I think it's wiser to stop here. I don't want to get injured in the month of January again. And so, 5 loops covering 51KM in a time of 08:36:06. Slow but fun is how I describe my run. And it was made even better with friends. Here's my race splits:

1st loop :01:02:27
2nd loop: 01:15:09 (02:17:37)
3rd loop: 01:41:23 (03:59:00)
4th loop: 01:59:13 (05:58:14)
5th loop: 02:39:29 (08:36:06)

Collected my finisher's vest and the unique finisher's certificate which again is made of cloth. Tey then came to break a bad news. He told me Yip had quit and I was surprised to hear that as I saw him running really strong. He has return to the hotel. Though I wanted to go back to check on him, I still waited for few other friends to complete their run like Eugene, Shine and Jeff. While doing so, I shared the run experience with Paul, Yee Hua, Tey and some others before making my way back. Upon opening the hotel's room door, I was glad that Yip greeted me. He was literally fine actually except for his stomach. Again, he threw up. Hmm...

Finisher's vest and again unique finisher's certificate made of cloth...

Cleaned up and went for my post race dinner which I over did on it. Was eating like a glutton. At close to 10pm, I accompanied Yip out for some dessert. His gut wasn't ready to accept any solids and some fluid and fruits will be good. At 11pm, it's time to call it a night after a tiring and somehow painful day.

After effect of running an ultra marathin in the rain...

The next day, a quick breakfast and it's walk back to Novena to catch our bus back at 12.30pm. Bump into Jeff and had another round of dessert. Journey home was smooth and got back in slightly more than 5 hours. And it was made faster by snoozing for almost the entire ride. Hahaha...

Overall, I really had fun. This is certainly a tough run but if one wants to enjoy nature and seeing different kind of runners from those wearing formal clothings to run, with long beard, weird running style, one that blows the whistle (pun intended) and much more, this is the race I would recommend. As for me this time round, it was my legs that gave up on me, not my cardio. I guess I need more legs conditioning from now onwards to tackle my century distance. But all in all, I'm glad to completed my 2010 running year with fun and satisfaction!

Acknowledgements
- Yip, for being my travel mate again for this run.
-Tey, for making all the way down again to support fellow runners and snapping good photos of us.
- Hong Soon, for trying to pull me on.
- Yim and Paul, for the much appreciated company.
- Wern Tien and Chiu Miew, for completing our run together side by side with Paul.
- Ben, Yee Hua, Eugene, Dennis, Mohan, Mawi, Jeff, Shine, Poh Chye Pui San and Wendy, for participating in this run for your presence made it more fun and interesting.
- My 2 Malaysian friends who had kept company via SMSes through the trip and race.
- And many many more. You know who you are, THANK YOU!

Malakoff 12KM Kuala Lumpur 2010...

2010-12-19T13:15:00.002+08:00

Event: Malakoff 12KM Kuala Lumpur 2010
Venue: Bukit Kiara Equestrian Park, Kuala Lumpur
Date: 19 December 2010
Time: 7.10am
Distance: 12KM
Shoe: K-Swiss K-Ona
By Frank

It's a very cool morning! It will play a good part for this run. However, there is always someone out there to spoil the whole mood!

This is one of the tougher runs around the Klang Valley. With the number of rolling hills, this run will be a good one to test out one's endurance and tolerance. And with this, I will be running with my client to guide him through. I agreed to coach him and it has been 2 weeks he has been following the program which I've sent to him. This is the first time I be running alongside with him and this will allow me to study him further.

And so, I arrived at the Securities Commission car park at 5.45am. The car park is half filled but I managed to secure a pretty good spot, at least I though. I waited for my client to arrive, but he didn't appear. Instead I met up with Lawrence, Henry and Yim before I jog to the race site. There, I met my client! Went through with him the warming up and stretching procedure before we witness the women category being flagged off at 7am. Yeap, it's a staggered start this year with the men being flagged off 10 minutes later.

Started slowly as I wanted to run it with him monitoring his heart rate. Completed our first loop with ease averaging a 6:15 per kilometer pace. He did fine but as we approach the second loop, he began to slow. On the flats, he was fine but towards the hills, the pace slowed. Overall during the second loop, I gave him 2 sessions of increased pace, being on the hills. He did fine but there was plenty of room still for improvements.

Anyway, I did managed to run alongside my client the entire distance and we crossed the finish line together with a time of 01:12:43, almost 2 minutes ahead of the time secretly set by me. Didn't want to tell him this as I didn't want him to feel pressure. Exchange some trial and error tips with him as we walked towards to collect our finisher's medal and post run meal. Then taught him about stretching too before we parted ways later.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Managed to catch up with Karen, Carol, Khairul and Lawrence later. It was fun to hang out with them as their happy go lucky personalities is really hard to come by nowadays in the running scene. Quite a fair bit of chatting before going back to the car park with Carol and Lawrence. As I walked towards the car park, I thought of last year's car break in incident. And when I got back to my car, I instantly checked on my car's trunk key hole which was damaged a few months back during the Shape & Men's Health Run 2010. And to my horror, it was dented! Someone has tried to gain access to it. And being an empty trunk, I lost nothing. My car's trunk and also the interior was empty except for my Jusco teddy bear! But my poor key hole which was just replaced a couple of months back is back dented again! *grumbles*

Dented again...

Anyway, the positive side from this run is that beside being well organised, it also stamps down as my return as a personal trainer, 4 months after leaving the scene. And it's one job I really enjoy doing!

Standard Chartered Marathon Singapore 2010...

2010-12-05T23:50:00.006+08:00

Event: Standard Chartered Marathon Singapore 2010
Venue: Orchard Road, Singapore
Date: 5 December 2010
Time: 5.00am
Distance: 42.195KM (42.5KM by Keat Seong's Garmin 405)
Shoe: K-Swiss K-Ruuz
By Frank

Just glad No. 14 is all but over...

No. 14 was officially the first training for my century distance at the Sundown Ultra Marathon 2011. Approaching it was the same, in terms of dieting compared to my No.9, at least looking at it in 2 weeks before the race. Just wanted to take it easy and to complete without too much of a suffering without wearing any compression wear. Did not want to rely too much about it.

Pre race day was a little tiring if you ask me. It's all about travelling. 8am was the the start of my journey on board First Coach from Bandar Utama, together with Poh Seng, Keat Seong, Jennifer, Yann Kai, Che-Ryl, Yen Erl and her friends. Journey itself was very cold as it was raining outside plus the air condition was working at full power.

This accompany me during my journey down...

Upon arrival at Singapore at about 2pm, I met up with Matthew from BV Sport to pick up some stuff for my premises before adjourning for a quick lunch at Novena's food court. Met up with Siok Bee and Siok Leng, and evne Paul too! Next, to the Float at Marina to collect our race packs. Though it was properly managed, I do feel a Malaysia feel with it as the race packs wasn't standardized. I'm missing key information about the race in mine. The small little expo which showcase just only ASICS and a supplement company was a tad disappointment.

Not that we have the time to shop, we left for our hotel via train. Checked into our room at Peninsula Excelsior Hotel which was Room 811. First thing that caught Poh Seng's nostril was the smell of cigarette! Don't think we can have our room change as the hotel is fully booked by other marathoners. Lived with it and hopefully with our shampoo smell, it will go away. While Poh Seng took a quick nap, I prepared my race gear before we adjourned for dinner at 6pm at Funan's food court. A really simple dinner which couldn't fill me, I bought a Subway sandwich back. Also met up with Eugene to pass him he BV Sport Anatomical Tights for he is running his maiden marathon.

Back at the hotel, it's shower and some minor preparations before I went into dream land at 9pm. I quickly fell asleep as I was tired plus the bed was actually pretty comfortable.

Race day...
Had a little trouble waking up. Only had 90 minutes to prepare but it was sufficient. By 4am, we were ready and together with Keat Seong and Jennifer, myself and Poh Seng hop into a Bentley taxi! Made ourselves to Orchard Road, hung around there till race time at 5am while meeting some friends. Keat Seong stared with the sub 4 hour group while myself with Poh Seng and Jennifer somewhere in the sub 5 hour. I was originally put at the above 6 hours group as I did not notice an e-mail sent out to request our expected finishing time However, as Chee Kong did reply his e-mail, I used his bib to check into his group before taking off his bib, putting on mine. This of course is done via his permission as he is away at South Africa.

K-Swiss K-Ruuz saw competition for the first time...

The race start was pretty unique. Music blasting and emcee talking away before it suddenly went all quiet. Sharp at 5am, the music came back with the horn blowing to indicate the start. Talk about suspense! Took us a while to cross the star gantry so we just slumber around to enjoy the Christmas lighting. And even after crossing it, I still had problems navigating through the amount of runners. There were estimated 19,000 marathoners this morning.

I was getting a bit impatient after 2KM cause my body has already warm up but I couldn't get into my comfy pace. My pace was too slow. Then it was the first refreshment station at 2.5KM and there was a mad scramble for it. Let the other runners get their refreshment and the road ahead was slightly clear for me.

It was some where at Fullerton Hotel where the road began to clear for me, and I managed to clock in some decent but yet comfy pace of my own. Next was Nicoll Highway and memories of 2008's race came back to me. This was the stretch that my friend began to slow down back then. The ghost of my past came back haunting me in the darkness. But the show has to go own. "let me get out of this stretch", I told myself and soon enough I hit 10KM at 00:55:19. Too fast! I wanted to run a 6 mins/KM pace and this was too fast! I slowed down to readjust as I enter Mountbatten Road.

Next was East Coast Park and upon entering, a fruit station was there handling out bananas. I skip it for fears of my gut sensitiveness to it. Just kept running passing certain areas that reminded me again of 2008's edition. Then into the main park where memories of this year's Sundown Ultra Marathon 2010 came back. At about 15KM, Poh Seng came along side me. He asked if I'm OK as I have slowed down. Told him I was as my earlier pace was too fast. Was just readjusting.

We ran together and about 17KM or so, I grab my first isotonic drink from the station. Totally disgusted with it and I felt like throwing up later. Kept spitting to get rid of the taste in my mouth. As we approach the half way point u-turn at 02:03:47, we saw Keat Seong running strong at the opposite side. We are at least a kilometer behind him. When I got to the turning point, I saw no energy gel station which was promised to be there. I was disgusted by the empty promise. Further down, Poh Seng had to stop for toilet break and I continued on my own.

The energy gel station appeared at close to 23KM and I took 3 sachets from it. I had to stop to insert the 3 sachets into my back pocket. Hahaha... Then Poh Seng caught up. At 25KM, I felt a burn on my right feet. I told Poh Seng that I desperately wants to get out of this park for I thought the concrete surface was contributing to the burning feeling. But little did I know, it wasn't. At 27KM, I felt wetness on my right feet's big toe and saw a reddish patch on my shoe. Immediately I knew it due to the swelling I suffered a couple of days back and that the toe has failed me. I slowed down tremendously here onwards and let Poh Seng go.

I began stopping to adjust myself. The more stops I made, the more problems began to surface. Legs started to lock up and the same old spot on my left calf that gave way during The North Face 100 Singapore 2010 and Powerman Malaysia 2010 came back. I swear that whenever a runner who wore the BV Sport Booster came passing me, I felt like stripping it off him to wear it on myself. Hahaha...

Entering the 30KM mark at 03:09:39, I was taken into some construction site along a golf course. Further ahead, I was treated to a magnificent view of the Sand Marina area which oversea the central business district. This is probably the best view I get from this entire race. And though the sun was shining at full here, I was greeted by a gentle breeze which I really welcomed! Walk run walk run and this is what I am left to do. Used markers along the way to help me accomplish this. Exited this area via marina Mall and into the streets along Sands Marina.

A TOTAL MESS is how I describe the next area. The quarter and half marathon runners clash into the full marathoners and the running space is just about 2 lanes. Hardly any space to run in a straight line, I really gave up on running here. I just walk and walk till I got to Republic Avenue before resuming my run again. Close to an hour wasted here I guess.

Into Raffles Avenue and I know the finish was close. Then the Singapore Flyer came into sight and I told myself "It's almost over". Pick up my pace a little, enduring the pain on my toe and soreness on both legs and just though of finishing it. The final minor climb up the Esplanade Bridge and turning into Fullerton Road was the sight to behold. The finishing line is ahead!

I remember Tey mentioning in his Facebook to call out to him if we spotted him. And so he was at about 100M to the finish line with his "advertisement" hung behind his neck. With all my breath, I inhaled and screamed out to him! It was pretty loud and he noticed and managed to snap a photo of me. Hahaha... And so, I just ran and ran, crossing the finish line in 04:54:36. No.14, you're in my bag.

Front view of the finisher's medal...

Rear view of the finisher's medal...

Walk around, picked up my finishers medal and tee and regroup with Keat Seong and Poh Seng. Soon, Yee Hua, Jennifer and Siok Bee came in too with the latter being the most wasted of all. A slow walk back to the hotel, freshen up and treated ourselves to a Japanese lunch before I'm off to Novena with Poh Seng, Keat Seong and Jennifer to catch out bus back at 3pm. The bus itself was filled with almost the same passengers we came with. However, a horrible experience at the Malaysian custom as we spent more than an hour there just to show our passport to them. Yes, the word is "show". This is due to the large number of tourist from China. But still, that wasn't the excuse...

My poor toe...

All in all, I didn't really enjoy No. 14. But I'm glad it's all over for now. 5 marathons this year and none came close to my average performance. This is what I get with the lack of training. But most importantly, I made it back in 1 piece though my poor toe now is again swollen with a little "reddish" souvenir on my new K-Swiss K-Ruuz. But anyhow, it's over and I shall look forward to the next.

No. 9 & No.14...

2010-11-30T15:30:00.000+08:00

By Frank

Almost a year ago, I did my 9th marathon at the Macau Marathon 2009 which happen to be also my first official oversea marathon (Singapore not included). The result stands as my current personal best. And not only that, my friends all did wonderfully with Keat Seong running his first sub 4 hours marathon and Lynn running her half marathon personal best. Looking back at it now, everything of it came gushing back like a huge tidal wave. I really train for it, run my legs and life out for it and returned with almost a fond memory from the entire trip, not only from the race but the holiday with my friends. My 9th remains currently my best marathon but how I wish I can go back in time a year ago to have this trip repeated for I regret that I did not have something else done.

Memories of No. 9...

A year down the road, today I'm looking at my 14th marathon which will be the inaugural Standard Chartered Marathon Singapore 2010 happening this coming weekend (5 December 2010). A whole new sponsor, they promised a new route. Lots of marathoners were taken by it, and in the end, only a quarter of the route will be new, being Orchard Road where the start is, and the Sands Casino area. Nicoll Highway, East Coast Park and certainly The Padang where the end is, will still be part of it. And the best part, half marathoners will be running into Sentosa Island and the marathoners not. Such sad case indeed.

However, the above isn't the main reason that I'm not looking forward to it. Back in year 2008, when it was still known as Standard Chartered Singapore Marathon 2008, though I ran a decent time, I had a nightmarish run. Myself and a good friend of mine agreed to pace each other hoping to finish the marathon in our best possible time. We started well together but my friend began to fall back after a quarter distance into it. I tried to pull my friend but by the third quarter, my friend asked me to go head. I won't forget that faithful moment when I had to choose to whether to wait or let my friend go. I chose the latter when a a message was passed down. I regretted with my decision that day, and probably till now too. Upon completion of my run, I waited and waited impatiently and finally was relieved to see my friend completing the run, though in difficulty, pain and sadness.

That unfaithful moment still remain fresh in me. The first time agreeing to pace a friend, I failed to do so and even failed in taking care of my good friend. Since then, I have not pace anyone.

Though I will be returning to the Singapore Marathon this year, all I can say is that I'm running as part of my training regime for my century distance. After all, I've registered for it and no point backing out now since transportation and accomodation has already been purchased. A quick splash and dash trip with Poh Seng, Keat Seong and Jennifer, I just want to get this over as fast as possible.

My 1st, 5th, 9th, 14th or any marathon that lies ahead, I would probably say now that my 9th was the one that I want to repeat it again should time travel is a thing to be made. Given the chance, I would want to relive the entire trip and to rectify the things I've done wrong, or perhaps not done at all.