GUing All The Way...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...