Sundown Complete Loop Familiarization Run

Here comes the big one in the familiarization run - A complete 42km loop of the Sundown Marathon route. However, due to the 2.5 hour photo taking that I had a few hours before the run, I have to do a short cut and skip the portion going to big splash in the ECP. My total is 38km (as on the offical route).



When I arrive, there is no more parking space in CarPark 1, 2 & 3. I have to park in carpark 4 and walk 500m to the starting point (and at the end of the run, walk 500m back to my car). The initial pace in first 12km is very good. However, it is getting progressively slower toward the end of the 38km run.



I believe I am going too fast at the beginning. The heart rate concur that. I need to have a better control of my initial pace so that I have a more evenly distributed pace which will mean fast time of a few seconds per km. Over 84km, that is not a small amount. I also need to use my mini-break (between 30s to 1 min) earlier on to have early recover. Maybe I should have mini-breaks at 10km, 18km, 25km, 32km, 37km.

I also tested out a few things:
a. Leukoplast. It is a roll-based plaster (2.5cm x 5m, selling @ S$4+). I tape it on the bottom of my feet. Works well. I don't feel it at all during the run. I also use it to tape up the nipples, no more abrasion!! After the 38km pounding, the plaster is slightly melt and stick to my sock. But removing is not an issue at all (as compare to Duct Tape).
b. Double sock. I first put on Injinji and then Wrightsock. Initially, feels a bit cramped in the forefoot. But some adjustment of the lacing solves it and it feel ok. It does make it a bit heavy. But if I use it with my the light weight shoes (Nike Pegasus TC and Asics Kanji), I think it would be ok.
c. Use the long tight. This one, I have a problem. Last time I use it during HK marathon, there is no problem at all. However, this time, I have abrasion in the groin area. The abrasion is pretty bad. I may need to give up using a long tight...

Weekend LSD

I continue to have night run to prepare for the Sundown Ultra. I did a East Coast Park to Bedok Reservoir Park and back. Total 29.1km. This help to push this week's total mileage to 49km.



I continue to practice slow pace at 8:30 to 9min per km. The overall pace is 8:46/km including the breaks. This is a very comfortable pace for the 84km Ultra. My HeartRate Monitor is not working. I think the battery run out of juice.


I also tried out the Asics Kanji. It is a racer and lightweight. But it feels very well and I don't have the usual top of the foot hot spot with it. Cushioning seems to be ok with the 29km run.


But the red colour in the insole has some transfer to my sock and make my sock a bit red. I also have the first time that I have a nipple abrasion to a degree that there is blood on my t-shirt. Next time, I really need to tape it.

Mid-week LSD

In order to prepare for the Sundown Ultra, I decide to up my weekly mileage in the next 3 weeks before the tapering starts mid-May. Therefore, I decide to have a mid-week LSD.

I started 7pm for a 20km stretch on East Coast Park. This is one of my favourite LSD location. This is my longest mid-week LSD. My previous longest one is 11.5km


I simulate the pace that I will use in Ultra. A slow 8:30-9:00/km. If I can stick with this pace throughout the 84km, I have no problem to finish within the cutoff time. The slow speed keep my heart rate low as well, never go above 150. This is what I need for the long 13.5 hours.


I also take the opportunity to try out nutrition during the run. Instead of bringing a pack of gel, I try two solid food - Nature Valley Oats 'N Honey energy bar and Kraft Oreo WaferSticks.


The Nature Valley Energy bar has two bars within a pack. Each bar provides 90kcal for a total of 180kcal. The two bar weighted a total of 42g. Each bar contains 3g of fat, 2g of protein and 80mg of Sodium. It tastes very good because of the honey. I can eat it without water. It feels good. I had 6 packs of them during my carbo load for the Hong Kong Marathon.

The Oreo WaferStick weighted 18g with 90kcal as well. Its energy density is slightly higher than the Nature Valley. Each stick contains 5g of fat, 1g of protein and 30mg of Sodium. It is soft inside and taste good as well. I have used it during the MR25 Ultra (I had a full box of 18 sticks during the event). But it is more easy to break into pieces if you carry it in the pouch. Eating without water is ok though it is not as "full" as the Nature Valley energy bar.
Both works fine and they are relatively much cheaper than gel!! Each pack of Natural valley energy bar is around S$0.8 (for two bars!) while the Oreo WaferStick runs at $0.3 per stick in a box of 18. After the trial, I prefer the Nature Valley Energy bar as it has less fat content and more Sodium.

Dusty Run - 32km

In order to prepare for the Sundown Marathon, different people organise different run. This time, it is Stardust organises the run called Dusty Run.



The run is designed to be a 55km run starting from SRC in NTU. The route includes a loop in NTU, taking Jln Bahar to Lim Chu Kang, then Jurong Hill, Buona Vista and back to NTU. However, judging from my current mileage, 55km is out of the talk. I re-map a shorter route and make a U-turn at around Jln Buroh.



The run starts at 10pm and expect to take 5 hours. There are about 45-50 folks joining the run. Most with those bicycle blinking devices so that car drivers can see us clearly. Just on the day, I was still not sure whether I should go since the arch on my right foot still have the pain. But at the end, it was not an issue at all.

During the run, I am in the last group as usual. And the group decided to U-turn in Lim Chu Kang when the leader U-turn and pass us. Therefore, the final distance that I clocked is 32km. The route in NTU is hilly, plus the climb in Jurong Hill makes the route tough. I am satisfy with my pace and my condition after the run. My body condition can possibly take a few more km without complaining.



During the course, there are several breaks - on the first return to NTU entrance, Pioneer Rd North coffee shop, Top of Jurong Hill for group photo and on my own return, stop again in Pioneer Rd North coffee shop. I also had a hot spot on my the top of my right foot arch developed about 5km into the run. I made several adjustment to the shoe lace and got it taken care. I think it is likely that I will try out a two shoe lace strategy on my right foot to cure the problem.

When I was running along Jln Ahmad Ibrahim, I was alone with nobody in front or after me for 500m. And when I run pass a factory, two dogs came out of the factory, barking and trying to chase me. That was scary. I was not sure to run or to stand still. I did a brisk walk and kept turning back to watch out for the two dog. The two dog chase me down for about 50m. At the closest, I was only 10m meters away from the two dogs. But luckily, when I got out of their territory, they stop chasing me but continue to bark.

I finish at around 3:15am. Cokiee, Brokie were at the SRC. Then some people start to come back, mostly on cab. We wait until around 5:05am, then bug return after completing the full distance followed by Roadrunner and Freddy. The next group is Prate and a lady (forgot her name). Then the next group is six people. After all returned, we head out for breakfast and return home at around 9am.

Overall, it is a satisfactory run. I am please with the mileage and the body condition after it. Looking forward for the Sundown Familiarization Run #4 for a full 42km.

27km LSD from ECP to Bedok

In order to prepare for the 84km Sundown Marathon, I start to up the mileage on my weekly LSD. Though there may not be enough time for me to really prepare myself well.

In the whole Sundown route, there is part that I never run before - the Siglap park connector that connects East Coast Park to Bedok Reservoir Park. Therefore, I decided to take this portion and aim for a 27-30km LSD.

I started from carpark B1 and along the ECP, I try to find where is point that cross the East Coast Parkway. I first thought it is the underground crossing. But after crossing it, I count not find any sign about park connector. I continued to go east and found that I should actually take the overhead bridge instead. The Siglap park connector is along a canal. It goes north and cross PIE via overhead bridge. Then, it is a footpath inside an HDB estate. There are up and down and left and right curve on it. Going to be tough after 65km. Then, cross another overhead bridge to Bedok Town Park which finally link to Bedok Reservoir Park. There are a total of three overhead bridge in this section.

Then, I made a run around the Bedok Reservoir. I don't really like the gravel. It keeps going into my shoe and I have to stop and empty and gravels in my shoe 3 times. Overall is not bad, I took 4 hr 8 mins. But this is only 1/3 the distance of Sundown Ultra!! I do have reserve left and can sprint the last 500m in reasonable pace. But need to continue to increase the mileage in the next couple of weeks before the tapering.