Sundown Ultra Marathon 2011...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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!