Let's Take a Walk 100km

On 20-Dec-2008, it comes the day for the long walk. 298 participants for the 100km walk gathered at MINDS in Margaret Drive. My team is named ZLers with 3 male (me, Gopi and Chun Sing) and 2 female (Teresa and Corrine) team members. The flagoff is at 8:10am. The route is all over Singapore and pass at least 10 national parks.



Our initial speed is slower than planned, only at 4.5km/h. We had our lunch in the Longhouse eating place along Upper Thomson Road. Chun Sing's wife has landed support and bring us apple, banana, Milo, Pocari. No dramatic issues in the first 50km. We arrived CheckPoint 5 right at 8pm. The same time as the 50km walker starts their walk. Corrine has planned right at the beginning to stop at 50km mark. Therefore, no surprise for us that she dropped out at 50km. I had a foot massage at CP5. We have the drop bag in Chun Sing's wife's car. I got my shoe & t-shirt changed and move on at around 8:50pm. We arrived Pasir Ris Park at around 10:35pm and re-start at 10:52pm towards Changi Village. We arrived Changi Village at 1:20am. My wife went their to support us. We had coffee, Coke, sandwich and rock melon.

The next 13km is tough. The walk along the endless Changi Coastal Road can be demoralizing. We saw many teams dragging their feet. Chun Sing suffer from blister in the toes. Even after some padding, the situation does not improve enough. He finally decided to quit at the SAFRA resort. I had a blister developed on my left heel. But with a heel gel and slight change to the walking pose, I am able to move without pain problem.

Teresa, Gopi and me continue and arrive CP8 at around 5:12am. After a break, we move on and decided to skip breakfast. We arrive CP9, the last checkpoint at around 7:28. For the last 10km, I pace Teresa. We move slowly at 4km/h and stop a few times to air the feet. We finally finish at 10:09am at the SMU. Even though Corrine and Chun Sing did not complete, they came to the SMU to cheer us as well. Thanks for both of you!

For the 298 participants signed up for the 100km walk, only 99 completed the distance.

Singapore Marathon 2008

I did not sleep well last night. Woke up and 2am. Surf the net, eat an energy bar, get dress and drive down to the Padang area. The race started at 5:30am. I started from the over 5hr pen. I had 4 pack of gel with me.



I had some pretty quick runs at the beginning, overtook the 5 hrs pacers. I had two splits that are at 5 mins pace. But paying the price later down the race. I adopt the run/walk strategy. The field is a bit packed at the beginning and make it difficult to run smoothly. It takes a few km before the field started to spread out a bit. The waterpoints are a little bit crowded at the beginning but it is still well organized. I consumed my first pack of gel at 10km. My 10km split is 1:09:01 which is right on the mark. My run/walk strategy stopped at around 17km when I had my first cramp on my right foot. It is around the lower part of the right hand side of the shin. I knew that it is vulnerable point. I have a similar cramp in the Realrun and recently had some involuntary muscle contraction on it even in resting time. The initial fast pace possibly make it worse. I had to switch to pure walking. My initial plan is to use the run/walk till 25-30km in order to catch the 5 hr 30 minutes finish time. But now, have to settle on 5:45 finish time. I pop the second pack of gel at 18km.

My half marathon split is at 2 hr 36 minutes. Only 6 minutes off the schedule pace. I collected another pack of gel distributed by the race organised which I consume it at 24km. I like the taste of the Gu Gel, both the strawberry banana and tri-berry are nice. The chocolate is only so-so. At the 30km mark, I stopped at the sgrunners group for about 3 minutes. Have a biscuit, a drink and another pack of gel. When I hit the stadium link at around 33km, fatigue started to hit me. I can no longer keep the 7km/h target pace and slowed down to 9 min to 10 mins. My back also started to have fatigue and painful. The body is telling me to stop and lying down but I just continue, counting the step, targeting runners to pass. I was still possible to finish at 5:45. I consumed my 5th pack of gel at 34km. When I was on the Crawford Lane and the underpass of Nicoll highway, I saw Esther. She has a real problem in going up the slope. I slowed down the joined her. She supposed on a 5hr 30mins target but her back pain started to slow her down. It was only 4km from finish line. I walked with her and chat with her at a slower 11mins pace. She stopped for some deep heat rub for her back and right foot. After that, she feel better and started running again. I try to re-start running, but just 200m, the cramp on my right foot came back. I just brisk walk to the last 250m and run to the finish line.

Overall time is 5:51:19 according to my watch. Gun time is about 5:53. It is an improvement from teh 6:01 time that I had last year. But I really need to sort out my right foot problem. Otherwise, I may not finish within the cutoff time in HK marathon.

Singapore Marathon Race Pack

After reading about queue time of 45 mins to 3 hours to collect the Race Pack, I was not sure how much time that I need to reserve. I went to collect on Friday afternoon. But with doctor's appointment at 4:30pm, I had only 45 minutes for collection it. When I arrived, I expected a long queue but I cannot find one. I go all the way to the Hall 5 and still no queue. Going into the Hall 5, there is only a very short queue of less than 10 people for the full marathon.




The lady quickly process my confirmation slip and pass me the rack pack.



At the exit, there is a counter that I can check the timing chip. I did and it works! The rack pack has a bag, bib, timing chip, safety pins, singlet, Natural Valley energy bar, sample of deep heat rub, waist band with Audi logo, sample of Becorra, a booklet on race information and varies flyers.

Interval training 400m x 6

The last run before Singapore Marathon. Interval training 400m x 6, 2 mins rest, 4:30 target pace.

The pace of the six splits are 4:31, 4:41, 4:10, 4:11, 4:42, 4:44. Not too bad.

Let's Dance!

Where the Hell is Matt? (2008) from Matthew Harding on Vimeo.

SCSM familiarization run

I joined the Team Fatbird's familarization run.

The route planned is a 18km route. But on the Kallang Road, Kayano has slowed down and I decided to walk with him. And when we almost reach the ECP, the leading group caught up with us and we started to run with them again. Total distance covered is 14.5km at 2 hr 1 minutes.

The walking portion is pretty slow at 10:00 pace. But when we pick up again to run with the leading group in the last 2km, I was running at good speed of 6:00 pace. Well, it is tapering period. 14.5km is fine with me.

Interval training 800m x 6

I missed a weekend LSD and back on my weekly interval. 800m x 6, 3 mins rest, 5:15 target pace.


However, other than the first three splits, I drift to 5:30 then 5:45 pace. With just 1.5 weeks away, I am drifting off my form... My peak possibly has occurred a few weeks ago already...

Interval Training 400m x 6

After the long 60km during the weekend, I just want to do something short. Decided to have 400mx6, 1.5 mins rest, 4:30 target time.



However, the body is not fully recovered. Other than the first split, I am not able to hold on the 4:30 pace. Drifting to 4:45 to 5:00.

Let's Take a Walk Training 60km

This is the last training for LTAW08. Distance is 60km. I was late to the Kembangan and the group has just started the warmup. 3 out of 4 in my team participated in this training. There is no rain at all during the training. The route goes a big loop in the eastern part of Singapore from Kembangan to Pasir Ris, then Changi Coastal Road, ECP and finally arrive at SMU.



The first couple of km was fast, a bit too fast. The whole group was following. Then, there is a "wrong" turn at Bedok Reservior which results in going a full loop around the reservior. Later, the route is modified to cut out the Tampines Ave 8 as well as the U-turn loop in Pasir Ris Park. At the end, the total distance is 61.5km on my Garmin.

There are breaks at around 10km, 20km (~10-15mins). And there are long breaks in Changi Village (30km), ECP carpark G (44km), ECP MacDonolds (50km).

One of my team member has problem along the Loyang Ave with some hot spot at the bottom of the foot. It is likely due to not enough ventilation in her shoes. We went slow at 4km/h. We finally arrived Changi Village at 2:40am. Two blisters form (side of heel and side of toe) for her. And I did some cushion and taping for her at the Changi Village. She continuee with my other team member to Changi Coastal Road and eventually drop off at about 42km at SAFRA resort. From Changi Village, I switched to join the leading group. One of the guy was going along Changi Beach Park at 7km/h and I followed. The leading group was quickly pull-off a significant gap from the rest. Five of us are going along the Changi Coastal Road at a consistent 6km/h. We arrive at the ECP 1st toilet at about 5:55am. The next group is about 10 minutes behind. We left when the main group just about to arrive. We stop at MacDonalds for breakfast at about 7:10am. I ordered the new Mega McMuffin breakfast. I am still in very good condition.

I passed by the Nike Lunar Trial station and chat with Raven a bit. I still have quite a bit reserve and able to go at 7km/h to catch up with the three in the leading group at the end of ECP. We continued along at consistent pace of 6km/h and arrived SMU about 9:50am.

My heartrate is only 100-110 before I switch to join the leading group. When I was at 6km/h in the leading group, HR is about 120.



I only have two very minor problem, an almost-form blister on the third toe on my left. I did not tape that toe. I just need to remind myself to tape it next room. I have some abrasion on the outter side of the left ankle rubbing again the shoe. I will need to tape it. I also have some chaffing in one place in my butt rubbing with the SKINS. I will need to put Action cream on it. Other than the minor problem, I have no issue at all for the 60km. Here is a snap of the leading group of 4. SK (the girl) is really consistent at her pace. She will sign up with another team for the 100km.



It is overall a good training walk. Finishing the 61.5km in 13hr20mins. Also, get valuable information about how to prevent the blisters. I got a bit sleepy. But I did not make any adjustment on it (I woke up 8am). This simulate the actual day that I suppose to get up at 6am. So, I think I should be fine for the actual 100km walk.

Medical Check

I had my annual medical check today. Collected urine, stool, blood sample, check weight, BMI, blood pressure, chest x-ray etc. And then, it is the breathing test. Ok, I pass. Then, it is the treadmill ECG. This is my fourth time of taking treadmill ECG. Remember that in the first time back in 2000?, I was in such a bad shape and I hit my max HR while still at walking speed on the treadmill and almost faint! That was one of the underlying reason I take up running/brisk walk.

As usual, electrode all over the chest. My resting heartrate while resting on the chair is 46! Two year ago, the test stop at 1 minute22s into stage 4 when I hit my 179 on heartrate. Today, I completed stage 4 at round 165 heartrate though the nurse is not giving me stage 5. But looking at the heartrate, I was in better shape last year with 145 heartrate at stage 4.

Slow training

My legs/feet are not feeling 100% in the last couple of days. Both ITB are a bit tight, left big toe is still numb, occasionally, there is some pain on the knee. Judgment tells me that it is not good. Potentially due to over-train. Therefore, I was taking the week easy. Today, I only did an easy walk of 6.7km at 8:10 pace.

I try out the walk on the new pair of Kayano Walker. It feels ok.

Training run

After the long 50km walk + the very quick 6km in a single weekend, I can count some of the "damage". My left foot toe is a bit numb. I believe it is the same situation as after Sundown. Secondly, some ache around the body in the last few days though it is not the same as the muscle ache.

Today, I try to do a 1km x 5 interval training. And after 800m, the left ITB start to get tight. I have to slow down to walk. And just jog on the next interval. At the end, decided to cut it short and run a quick three split. The Garmin recorded a 205 max HR. I hope it is just a glitch of the watch, not a glitch on my heart. Anyway, I am due for my yearly medical check. Need to book the time slot.

Big Walk on water

I possibly a bit crazy. After yesterday's 50km let's take a walk training which ended at 10pm. I return home and watch the F1 qualifying live and had only 4 hours of sleep. I dragged myself up this morning at 6am to attend the big walk. The starting point is the L1 fountain area. It is packed with people. I don't want to start behind all the slow walkers. I squeeze myself up to the front, end up at about 4th row. Some MP, CEO bah bah bah flagged off the walk. The walk goes towards Nicholl Highway and turn into the Stadium, Tanjong Rhu and a trail to the barrage on the eastern side. The finish point is at the other side of the barrage. First, the route is NOT 5km, it is about 6.1km from my Garmin!

Please noted that I forgot to press start button at the start, therefore, the 1st 200m is missing and only start recording at Nicholl Highway.






After the flag off, I quickly squeeze passed a few groups of slow walkers. As expected, there are several brisk walkers in front. I passed a few brisk walks before hitting the Nicholl Highway. On the long straight of Nicholl Highway, there are a few brisk walker and a few runners. I don't care about the runners. I was really charging up. My first 400m is at 6:15 pace, then settle to around 7:00 pace. Within a km, I caught up a few brisk walkers/jogger. And there are only three brisk walkers in front. They are all very fast. The lady in front of me in white is in very good competitive walking form - hip twisting, 90 degree arm swinging nices, fluid motion. I was just 20m behind her and keeping about same pace.

Then, a tall old guy came very fast from behind. When he passed me, I accelerate and keep up with him at about 2m behind him. We went along, caught up and passed the lady brisk walker. But I could not keep up with him. His cadence is fast! I drop off and let him go. And soon by Tanjong Rhu, he disappeared in front. I then try to catch up with the next brisk walker in pink shorts about 50m in front. But after 2km of 7:00-7:15 pace, I started to slow down to 7:30. Then, the lady brisk walker that I past passed me! The pink-short walker also slow down and passed by both the white-tee lady and me. At Tanjong rhu, I charge up and at a traffic junction, the police did not slow the car in time. She paused, and I passed her again. After Tanjong rhu is a trail made of mud. Luckily, the weather is fine and the mud is compacted by a steam-roller. Therefore, it is hard and easy to walk on. About 500m into the trail, the white-tee lady passed me again, but this time, she was running, and then disappear in front. There are some other runners caught up and passed me. But in the final stretch, another fast lady brisk walker came from behind and passed me. I think I end up finishing 4 or 5 among the "pure" brisk walker.
I was able to keep my pace at 7:00 in the first 2km and 7:30 in the subsequent 4km. This is the fastest that I ever have in a similar distance. The 50km walk yesterday did not affect me.

The goodie bag is indeed very good. There is a nice aluminum water bottle with Marina Barrage printed on it. Very very nice. And also a bottle of water, an orange, two biscuits, a bottle of kim-chi (yes, kim-chi), a pack of tissue, a sample of bath lotion, a pack of fisherman's friends, a Pure maagazine and a copy of New Paper.




I took the shuttle bus back to Suntec and collect another goodie bag with a towel and a coupon book. After collecting the goodie bag, I stay around in Suntec City waiting for the Asics sales to open at 11am. Bought two shoes, a tee and some socks. By then, I start to feel very very tired.

Let's take a walk training 50km

Today is along training day for 50km. Start at Tampines MRT at 9:50am with a light drizzle. The rain stop after a while but the journey only begins.


The route goes to Paris Ris Park and we stopped near carpark D toilet right at 10km mark. After a 15 mins+ stop, we continue to Changi Village (@21km) where we have lunch and stopped for about an hour (lunch + looking after the feet + stretch). Then is the long Changi Coastal Road and stopped at first toilet in ECP area G @35km. A few people has blister. Then is the dinner stop at ECP Burger King before heading the final stretch to SMU.


My Garmin watch run of battery at around 46.5km mark. The total course is around 51.5km and finish at 10pm. Total time taken including lunch/dinner/breaks is around 12 hours. Speed among different group are vastly different. The leading team can still move along at 10 mins pace in the last 5km.

I completed the 3.2km in 16 minutes!

One of my New Year running resolution is to finish the 3.2km loop around Stirling in 16 minutes (12 km/h speed). My best time in 2007 was 17:09. The resolution need a 1 minute+ improvement. On 3-Aug-08, I improved it by 1 sec to 17:08. On 5-Sep-08, I made a big improvement to 16:12.

Today, I finally make it. I completed the 3.2km in 15:57.38, just under 16 minutes.

Splits	17-Dec-07	3-Aug-08	5-Sep-08	29-Oct-08
400m	2:02	2:03	1:55	1:56
800m	1:59	2:08	2:06	2:04
1200m	2:13	2:13	2:04	2:01
1600m	2:07	2:07	2:02	2:03
2000m	2:06	2:07	1:54	2:00
2400m	2:12	2:11	2:02	1:59
2800m	2:22	2:19	2:12	2:05
3200m	2:04	1:56	1:53	1:50
Total	17:09	17:08	16:12	15:57
Avg HR	167	162	170	171

One of the biggest improvement is consistence of the pace. I am able to keep the pace right at 5:00 target pace. Even on the slight uphill slope during the 2.4-2.8km, I made a significant improvement comparing to my previous attempt. Traffic condition also help. I did not need to slowdown at all road junctions. And my final push is also strongest in comparing to previous runs. Heartrate also pushed higher but still manageable. I believe the fitness level is better than a year ago and able to make the 1 minute 12 second improvement. I am happy to meet one of my New Year Resolution :)

Interval training 1km x 5

I haven't done any interval training in the last 2 weeks. This week, I stretch my limit to 1km x 5, 2 mins rest, 5:00 target pace.



My splits are 5:06, 5:03, 5:16, 5:35, 5:43. Not able to keep up with the target pace. Need to train more!!

Fat Bird Marathon Pacer Training

I have a week of slack in training. My wife has finally taken her Lasik treatment and I need to spend more time with her. This morning, I joined the Fat Bird Marathon Pacer training. I am not a pacer but join the group for the exercise. The group have folks going for 18km, 32km and 35km. I choose to have do a 28km at 8:30 pace. I should finish mine similar to the 5 hr pacer. The route goes from carpark B2 all the way to end of area H and continue to Changi Coastal Road. I U-turn when my Garmin indicate a 14km.



The pace in the 1st half is pretty good at around 8:00, the second half is slower at around 8:30. Overall good pace. The half marathon timing is about 2 hr 55 mins which is pretty good, considering I was carrying a 2kg backpack to simulate the weight that I will carry during the Let's Take a Walk.

Real Run 2008

I woke up really early at around 5am for the Real Run. I had an energy bar for breakfast and then pack up and drive to the Changi Exhibition Center. Need to be there early to beat the road closure time and secure a carpark space. I arrive there at around 6:20am. Never see so many cars on the Changi Coastal Road.



After gear up, put on sun screen and ready to take the 15km. The Sun already started its job. It is right at the starting line. It is so bright that I can hardly try to look at the starting line.

The first 4km is trail at the back of the exhibition center. From the Satellite picture, it is a newly reclaimed area totally empty.



In the website, it says 4km trail. However, it was originally covered with vegetation and I believe the organizer dig up the vegetation to form a trail and dump some sand on it so that it won't be too muddy. However, since the nice weather, half of the trail are sand! In stead of running 4km of trail and 0.6km of sand, now I am running 2km of trail and 2.6km of sand. Some part of it is about as soft as sand on the beach. There are two water stations in the trail. But they are a bit small and not designed properly. For example, the first water station is right at a corner. Very difficult for people to avoid clashing into each other.

Then, the route back to the main road and along the Changi Coastal Road for about 7km. Finally, we come to the Changi beach for the 0.6km of sand. Running on the sand has no issue at all. I choose to run along the water edge, just avoiding contact with water. Only need to step into the soft sand when passing people. It works fine.

The last 3 km is on the road the under the hot sun. Even with sun screen, I still get "two-tone colour" on my legs. I have a little bit cramp on my right leg and finished 1 hr 52 mins.



At the finish point, water and 100plus are available. Plus the Natural Valley girl is handling out extra energy bars! The de-chip is quick and collection of goodie is fast!

Content of the Goodie Bag includes the shoe bag, event tee, 100+, Eagle muscle balm, Highland Storm lozenges, Natural Valley energy bar and various coupons.



The "shoe" bag can be used for other purpose. Much better than those dedicated one.

Overall, event is nicely organised. If they are start a bit earlier to reduce the effect of Sun, that will be much better.

RealRun Rack Pack + New Paper Big Walk Registration

I am down with flue for a few days already. Have to put aside training. Take rest, drink more water.

Went down to collect the rack pack for Realrun. Rack Pack consist of Timing Chip, safety pins, a cable tie (for fasting the timing chip), Bib and a Race Handbook.



Noted that the Bib is tailored to have the runner's name on it! Great! All other race should do the same thing on the Bib!

I also went to register for the New Paper Big Walk. I have participated in the last two rounds and don't want to miss a walking event. It is almost fully signed up already and therefore have to hurry up. I went to the registration counter at Suntec City. There is a queue at the booth even though it was before the start time for the registration.



Some people queue there with friends going to buy New Paper to get the Masthead. One even buy a few copies of the New Paper and only use the Masthead and dump the new and unread newspaper.

The booth is very small and can process registration only one at a time. Why don't they use online registration? And forgo the New Paper Masthead.



Here is what I have collected at registration : a paper based visor (I will not use it), a paper "fan" shaped in a circle with a hole (for putting the thumb through?), a "sticker" Bib so that you can paste it on any t-shirt, a coupon for goodie bag (this is the one that all uncle/auntie are going after)



Even though there is no competitive category, what I will do on that day is to stand in the front of the line and go for it at racing speed...

Mid-week LSD 24km

The mid-week LSD for this week is on Tuesday. I took an alternate route from Yishun to Queenstown, using Thompson Road instead of Upper Thompson Road. I made a wrong turn at Novena Square results in a longer route of 24.1km


The average pace is 8:36 with typical heartrate below 130bpm.

Interval training 400m x 6 with trail shoe

I had my interval training today for 400m x 6, 1.5 min rest, 4:45 target pace. A small difference is that I was wearing a pair of trail shoe. I bought the Nike Air Trail Pegasus+ III Clima (what a long name) about 2 months ago. Intended to use it for the Real Run + MR25 Ultra. It is a bit heavier that the regular shoe. Also, more waterproof but less ventilation on the top.

This is my first time running with it. It runs a bit strange on the concrete due to the studs. And the part under the ball of foot is not as flexible. But the cushioning is good. I deliberately run more often on the grass besides the pedestrian walkway. It works beautifully on the grass. In my normal running shoes, I would have a hard time getting good traction on the grass.

Back to the timing. Since I deliberately run more on the grass, it obviously will be slower. Therefore, I set a slower target of 4:45 pace.

The pace of the 6 splits are 4:45, 5:11, 4:36, 4:33, 5:00, 4:51. Averaged around 4:45. Slower than my last 400m x 6 on 9-Sept (4:11, 4:16, 4:15, 4:27, 4:55, 4:53) but more consistent in the pace.

Let's take a walk training session #3

This morning, I went to take photo of the North Face 100 event. Went to MacRitchie as well as Bukit Timah Hill Summit. Already clocked some mileage on the legs. I have to cut short on the photo taking and started return home at around 10:30am. Change clothes and then head out for the training.

Meet up with Teresa at Simei for lunch. Then, gathering at the Simei station for the group. I taped both feet. Some warm up at the start

The route is from Simei to Dhoby Ghaut through the Bedok Park Connector, ECP. Since the distance is a bit short of 30km, a loop was made around the Simei area. But still, the final total is 27km only.


The walk along the Bedok Park Connector:

A break at car park B1 at East Coast Park. Some stretching.

The overall pace is 13:16 including all the breaks and waiting for the slower group. Faster than the first practices.

North Face 100