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.