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.