2010 Malacca 12 hr walk

Just one week after the Singapore Marathon, I have another event at Malacca - 12 hr walk. During the Singapore Marathon, I have 2 blisters developed - one on left foot and one on right foot and both are at the ball of foot. I was very very worry about it. I am not sure whether I can recover in time for a long walk. Even I just recover, the blister may come out again with just 10 or 20km walk. But anyway, I went over there and give it a try. I set a very low expectation of maybe just beating my last year's 60 laps. I also want to try out to see if it is possible to walk 100km in 16 hours (cutoff time of Sundown Ultra 2011)

I took a coach bus from Singapore to Malacca at 8:30am, arriving Malacca around 2:45pm.

Since there is plenty of time to go, I decided to go to have a pre-race massage.
After that, I went over to collect my race pack and pay for the registration fee
The Race Pack has a t-shirt with collar (strange for a competitive event), some samples, a visor, a notebook and several pack of drinks.

There is a big team from Hong Kong with about a dozen of participant and two support. In view of last year that I felt cold at the middle of the night, I decided to use t-shirt + long compression tight and wearing Asics Gelfeather. But I am not going to carry a belt pack as I had placed my supply just on the side of the road in the race course.
The race route is a ~1km loop around the St. Paul's Hill. And participant can go as many rounds they can within 24 hours. There is supply of drinks (isotonic, water, soya bean milk, teh terik) and food (11pm, 2am, 5am). Though I did not eat their food, instead, I have my own cereal bar and salty crackers.
Learn from last year, I started slow in the 1st lap (8:52), accelerate a bit in 2nd lap (8:26) before going full steam for three fast laps (7:4x) and then settle back on 8:20 to 9:00 pace. I was drinking alternatively isotonic drink & water. Suddenly, I had pain in the abdomen at about 12km. I try to contain it for a few lap and finally need to visit the toilet at lap 19. I hit the half marathon at 3 hours and continue at around 9:00 pace. From lap 27, I started to feel sleepy. I struggle and need to take breaks every 2 to 3 laps. Then, I started to have pain at the back of the foot at around lap 36. I tried to change the lacing but cannot get rid of the pain. I finished lap 42 at 6hr 22mins. I decided to change to my spare shoe - Nike Katana. The Nike shoe did not solve the problem. Finally, I cut a cushion material with a hole at middle to put it on the top of my foot. The pain was then reduced to a manageable level. But I think I wasted at least 10 minutes on this shoe issue. After I solved the shoe issue, I had my 2nd wind from lap 42 to lap 50 with a strong finish for the 50km. At the end, I was ranked 17 on the 50km male.

After that, my back started to hurt. I had to stop almost every lap to stretch my back. I started to put on deep heat rub on the legs and the back. My timing is not good. I was not sure how many laps I can go on. I just want to beat my last year's 60 laps, and then go for 65 or 70 laps.

Even though I had the back problem, I continue to pile on lap-after-lap, though slower lap time of 10:00 to 11:30. But at lap 66, the morning started to come. And I was suddenly not feeling sleepy anymore. I had my 3rd wind. I started to lap at 9:00 pace. At the end of lap 70, the clock showed 11:08:34. I had about 51.5 minutes left. I thought I can only do 5 laps. But then, another participant numbered A067 passed me and was going faster. I believed he wanted to squeeze in an extra lap. After lap 73, the clock shows around 11:35:00. With only 25 minutes to go, if I could go at 8:00 pace, I would be able to squeeze in another lap. That really motivated me and I started to pickup the speed. My last three laps are around 8:00 pace and help me achieved 76 laps, something that I never thought of before the start of the race.
With completing 76 laps (around 75km since each lap is about 985m), I was ranked 11 among the male participant. It is extremely satisfactory
And I also got a prize of RM100!
From the timing, I completed 75km in 11hr 59minutes. If I can keep the same average pace, I would be able to just complete 100km in 16 hours. Now, I need to seriously think about Sundown Ultra.

After the post-race, I found a total of 9 blisters on my right & left foot. Thanks to the switch to use the Strappal tape. My 2 pre-race blisters are okay. Instead, new blisters are grown on the edge of the Strappal tape. Maybe I should use it more extensively to prevent blister.

2010 Standard Chartered Marathon Singapore

After returning from the Penang marathon, I collected the race pack for Marathon Singapore. The singlet looks quite nice and there are lots of brochure/coupon and some samples in the pack.

On the marathon day, before the race, there was heavy rain around my area. And the weather forecast is thunderstorm all over Singapore. Therefore, I have selected to wear a t-shirt instead of singlet. 5 pack of gel was prepared. And I also bring along a disposable raincoat with me in case it rains before it starts.

The race starts at 5am from Orchard Road, running down to China town and loop back to Nicoll Highway where the usual route going to East Coast Park. Since I was on a mission of 6 hour pacing, I tried my best to follow the timing to the dot.



I have my run in the first 3km and switch to run/walk at about 15%/85% ratio. This continue till the exit of ECP and switch to almost 100% walk. I was within 2 mins from the km target time for all the km mark. After the ECP exit, it was Marina Barrage. There is little shades and the sun is hot (who forecast thunderstorm?). I should have used a singlet instead. It does not really affect my plan at all. On the East Coast Parkway, I was walking up the slope and run down the slope without much issue. I try not to use any deep heat rub. Approaching Padang, I try to pick up speed but some minor muscle on my legs are a bit out of control. But I still run the last 200m and finish at 5:58:05 (chip time). A very successful 6 hr pacing.

The heartrate is all the time in moderate range except running down the slope after East Coast Parkway.

Penang Bridge International Marathon

This is my first time participate in Penang Bridge International Marathon. Since I visit Penang a few times a year, I always want to try it out. I collected the race pack when I arrived Penang on Wednesday.

The day before the race, a group of us went to have Penang char kway teow & Chendul

The race starts at 2am. When I was preparing, I was wondering whether I should wear a singlet or a t-shirt. Due to it rained the night before, and I am highly sensitive to cold weather, I decided to use t-shirt instead of Singlet.

The race starts and end at the Queensbay Mall. It go through the bridge and U-turn at the toll plaza.


It was normal at the beginning. It was a little bit hot and I was wondering whether I made the wrong choice to wear t-shirt. Then, after the u-turn on the bridge, the HEAVY rain came. The rain is really heavy, you feel the pain when the rain drop on the skin. In order to avoid hypothermia, I run a lot more than usual. The heavy rain last for about 45 minutes and then ease off to a drizzle. With the cooler temperature due to the rain, I was able to run more than usual. I was able to maintain run-walk all the way to 33km when I felt that I had a hotspot on my right foot. I switch to pure brisk walk from there. Overall time is 5 hr 36 minutes, 9 minutes faster than my expected time of 5 hr 45 minutes.

I was able to keep a fairly good pace throughout the marathon. The two fast pace are achieved during the downslope of the bridge. With the cooler temperature, the heartrate is relative low. The last 9km are pure brisk wall.

The finisher's medal is in a special shape and the finisher's t-shirt is in green colour. But the wording at the back is white which is difficult to read.

Sunbird #9

Today has one of the fast changing weather. At the start, there is a very light drizzle, overcast sky. Just one hour into the run, the sun comes out and blast its power over everyone. More sun tan on my arm and face. About 2 more hours later, it turns back to overcast and about 30 minutes after finishing the run, rains cats & dogs.



For the pacing, it works well into the 1st hour (only 1 minute too fast), but the group slow down a bit in the 2nd hour (4 minutes too slow, about 3 minutes due to water point stop at NSRCC). The half marathon time is 7 minutes too slow. From that on the pace went downhill. All 9km are significantly above the 9min pace time.

Tempo Walk

A quick 3.3km tempo walk. Good pace in the first 3km and a quick dash to finish. Shoe used is Nike Free 5.0 The fitting of the shoe has became bad. I got blister for just a 3.3km walk!!


I also upgraded the SportTracks software to 3.0 seems to be better, especially on the map.

Sunbird #8

It was raining overnight and up to 7am. Just turn into drizzle when the run starts at 7:16am. Due to the dark sky and potential more rain, the run was changed to two loops in ECP.

Azhar and me are pacing the 6 hr group. Therefore, we keep the first 5km slow, then switch to run/walk at 80/20 ratio till half marathon distance.


The pacing is quite good up to 1st loop (15km). Timing is about 1 min faster than desired pace. But the 2nd loop is getting slower especially after the U-turn. There is also a break in buying drink and I have 3 stops (top up water, clear dirt in my right shoe and clear dirt in my left shoe). Overall timing is a little bit slower than anticipated pace. But in the actual day, there won't be any toilet stop, hope it will accelerate a little bit. At the end, I still have a little bit reserve and able to give a good run in the last 500m.

Sunbird #7

Pacing the 6hr group in Sunbird. The timing up to 19km is on the pace but the group is not able to keep up the run/walk ratio. 21km timing is 2:55:44, six minutes off the pace. The 7:00 pace at the 7th km is possibly the killer for the group. Will need to control the running pace at the beginning to extend the group on the run/walk.

Tempo Walk

Since my right ankle is not feeling well during the interval training, I decided to switch to lower impact exercise - brisk walk. I have a 3.3km brisk walk.


Even though I tried to moderate my initial pace, I still go a bit too fast in the 1st km. I pick up the speed after warm up and finish at a good pace in the last stretch. I have replaced my heartrate monitor sensor and it is working well.

Interval training (800m x 3, 5 min pace)

My last interval training was back in Aug, just before my ankle injury. Yesterday, I had my interval training. Aim at 800m x 4, 2 min rest, 5 min pace.

The first two splits are good. Able to maintain the 5 mins pace. However, when I start my third split, something not right on my right ankle. I slowed down and cut short my training. Seems that the high intensity of the interval training triggered the right ankle. It is not 100% recovered. Need to re-look at the training...
There must be something wrong with my heartrate monitor (I hope so, otherwise, it is something wrong with my heart) as it shows my heartrate goes up to 230!!

Today, I have taken the HRM came with the 310XT to the Garmin service center. They have replaced the sensor. So, I can use it next time.

Sunbird #6

Today is the week #6 of Sunbird training. The distance for full marathon is 30 or 28km. But due to the duty for the drink, I cut short on my pacing to only 17km. The run is the usual route in East Coast Park.

Sunbird Mount Faber hill training

The Sunbird training has its second Mount Faber hill training. I did 4 loops with reasonable good timing.

The heartrate monitor gives strange heartrate at the middle of the run therefore, I slide it down to the waist instead. It is not capturing the heartrate in the 2nd half of the run. The two "slow" pace is due to the stop at the carpark entrance.

New Balance Real Run

As part of the Team Fatbird operation Sunbird, I have joined the New Balance Real Run on 17-Oct-2010. Like previous years, the run consists of trail (4 km), road (10.4km) and sand (0.6km) for a total of 15km.

Starting point is at the Changi Exhibition Center and run in the trail at the back of CEC. Back to the Changi Coastal Road for the road and run on the Changi Beach for the Sand.

I drove there early in the morning arriving around 5:50am. Lots of carpark. You can rest in the air-conditioned exhibition center before the run. I tried to start slowly but still getting a little bit too fast in the first 3km. Need more discipline! After the first 3km, I started a run/walk of around 50:50 and able to keep it almost to the end. The sand portion is tougher this year due to the narrowest of the beach (someone say it was high tide) and the steep camber on the "wet" sand portion. Many people just walk.

I was able to push in the last 1km with sprinting at the last 200m. Overall timing is 1:52:39. Ranked 381 out of 526 finisher in the Men's Veteran category. Overall is satisfactory.

The goodie bag is only given after the race containing the finisher's tee, finisher's medal, a can of 100+, a bar of Natural Valley, some samples of L'Oreal, a sample of rubbing cream and some coupons.

North Face 100

Completed my first North Face 100km duo. Like participation in other event, I was not able to sleep well the night before. I believe I had only 3-4 hours of sleep. Arrived at MacRitchie at around 6am. Meet up with my running partner Chew-Choon. Our team is named "Runners@45" cos we are both at 45.

Before the race, I have target 8 hr 45 minutes. I print out a cue card with the expected timing of each km and have it laminated. It helps to keep track of my progress vs plan.

Not sure whether my right ankle will hold up for the 50km, I use a conservative strategy - brisk walk all the way!

The original intend is to have a slower first 3km to warm up and then speed up. But again, it is easier to say than to do it. My first 3km are still too fast (about 1min/km faster than planned). Before reaching Bukit Timah, I can keep my pace below 9 min/km. But the section in Bukit Timah is new to me as I never train in this section. The trail go around the Bukit Timah Hill is much tougher than I thought. I slowed down a little bit but still keeping overall time in check. Thanks to the mango provided by one of the supporter under the BKE. And another supporting providing Coke at Mandai Road. Everything is fine up to arriving at Lor Asrama. Next is the grueling section of Lor Asrama. The first portion is really easy until we hit an "endless" uphill section. But think about it, it cannot be worse than the McLehose route of a 2km uphill section with about 200m vertical climb cos at most, you climb up only 160m. I guess it is the "unexpected factor" since I never train in Lor Asrama. Then, it was around 11am and it was HOT! There is little shade in Lor Asrama. And about mid-way in Lor Asrama (25km), my right shoe give up. Some part of the out sole is separate from the mid sole and is "flapping" in each step. I took out my plaster tape and tape it up. Hope that it will last to the end.


At 27km, here come the biggest challenge. A 45 degree hill on the the path. I basically need to use both hand and foot to climb up the hill. The tire muscle almost got cramp up. And after the hill is the mid-way checkpoint. And later in Lor Asrama, my left shoe also lost some rubber in the out sole. The uneven surface of Lor Asrama plus the hot temperature, even my shoes were giving up. Both legs also showing early sign of cramp. I had to be very careful in going uphill. In some section, I slowed down to 13 min/km due to the long uphill slope.

On the way back from Lor Asrama to Zheng Hua Park, I was very sleepy. I have to try to wake myself up. I used up two packets of GU gel (Chocolate favour with Caffeine). But still feel sleepy. When I pass by the 35km mark, I cannot believe it as my Garmin watch is showing 38.5km. Did I make a wrong turn? If it is only 35km, then, I am not likely to finish within the cut-off time. Should I give up at the next water point? I arrived at the Zheng Hua Park water station and ask the volunteer over there, but no-one can tell me how far away from the starting point. I just treat it as 12km and go on. At that time, I still have 2 hours and 15 minutes left before the 9 hour cut off time. I topped up my water bag with 2 liters of 100plus + water.

taking a rest at 38km at Zheng Hua Park

On the next 12 km, it is a familiar territory for me as I have trained in this section a few times last year. I keep on a steady pace of 10-11 min/km. The hot weather push for higher consumption of water. About 2km before the finish line, I ran out of water. Finally, I finish the run at 8 hr 45 minutes, exactly as what I have planned at the beginning.

Each finisher is given a medal. This medal is much more difficult to get than the others.

A photo with my teammate Chew-Choon after we finished. He finished about 8 hr 25 minutes.

Registered for HK marathon

Right on the first day that it opens for registration, I went to the HK marathon website to register. I filled up everything include credit card number and submit. But the system has an error and not able to process my application. I try to retry again but the system does not allow me to retry as my HKID number is already in the system. On Monday, I left a voice mail to the HK marathon number. Today, I go to the website and check the status, now, it is reflected as registered. Looking forward for the race. Registration Status
Name	CHEUNG KAM MAN
Race Category	Full-Marathon Run 1 Men
Race No.
Reference No.	2010093000003922M

North Face 100 Race Pack collection

I went to collect the North Face 100 race pack in Marina Square. When I first arrived, I could not find the collection counter. Went to the North Face shop, the people said "on the right hand side of the Atrium". Walked around almost the whole Marina Square, still could not find it. Finally, I asked the customer service counter which point me to the right place. There was only two people in front of me when I arrived. There were sufficient people at the counter in providing the services.


The lady served me asked me for the IC, just within a minute, got my bib & t-shirt.

The race pack has the bib, t-shirt (dri-fit type), a pack of Gu Chomps, a sample of instant energy cream, a sample of Borsch Med Plaster, map, handbook, some stickers, and a coupon for the towel. All put inside a paper carrier.


Here is the map. The route is basically similar but will not go up Bukit Timah Hill. It also does not completely circle MacRitchie. Seems to spend more time inside Lorong Asrama.


Due to my injury 2 months ago, I do not have enough preparation. I only have a total of 30km training in MacRitchie, none in Bukit Timah/ZhengHua Park. And my last run longer than 25 km was back in Feb in Hong Kong Marathon. Well, will try my best on the race day.