AdiNation Run @ Orchard Rd 7:30am 30-Jul-11

About 10 Hot-Runners turned up today to join the AdiNation 7km run at Orchard Road.
Registration started in Adidas shop inside the Cathay building.

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After warming up and ready to run. Aik Lan, Christina, Edmund, HweeChwee, Margaret, Randy, Catherine and Bok Hui.

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HC joined the group photo (wearing the Motorola S9HD bluetooth wireless headset).
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Look at the HAPPY faces of the runners..... early morning along Orchard Rd, quite a fun experience.

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The 2 beaus waiting at the traffic light junction.

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Macho Bok Hui "strolling" along Orchard Rd. Piece of cake for him.

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At traffic light junction near Ion Orchard (too early for shopping, Ion not open yet).

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New Hot-Runners Facial Expression ( sticking tongue out)??? Since when did this started?

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New Hot-Runners Facial Expression ( sticking tongue out)??? Did these 2 ladies pick it up from Bok or what?

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7km race completed. Back to Cathay building. Bok, Edwin and who?

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A HAPPY run. Bok, HC and Edwin. The driving force behind Hot-Runners group. Another key driver HT Ng is probably busy at the OSIM Triathlon today.

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First time for me seeing two person holding hands and run !! Maybe I will join them holding hand to run and try out next time.

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HAPPY faces.... Catherine and HweeChwee. BTW these ladies have ran several marathons before. Don't play play.

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BIG sister coaching Randy on this coming Dec-2011 full marathon preparation.

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Run for Health, Run for Fun, Run for Life. Look at their healthy and jovial faces.

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Edmund and Margaret speeding in.

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Hot-Runners group photo.

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Hot-Runners group photo. Who's that pretty lady in orange? Definitely stands out among the crowd.

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Resting after the run.

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Margaret and Christina speeding in to the end point.

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Randy speeding in.

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Running coach giving tips on Training for 10km, 21lm and 42km marathons. He recommend mix training i.e. distance, circuit and exercises.
30% discount was offered to participants on running shoes and clothing. Some of us bought a few and loaded up. Good deal!

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MOTIVATION to run.

Run for Health, Run for Fun, Run for Life.

PAssion Run 25km at East Coast Park

HC Gan, Edwin, Catherine New, Beng Hwee, Joe Tan and several others participated in the 25km PAssion Run at East Coast Park.


HC shared his experience below (2hrs 55mins) :-

The 25km event was broken down into 3 waves. The 1st wave started at 4:30pm, 2nd wave at 4:40pm and 3rd wave at 4:50pm. Couldn't get a parking space so parked his car along road side along East Coast Service road. Luckily did not get any summon ticket. HC believe they allowed that due to this major running event. Wanted to join the 2nd wave but was late so ended up with the 3rd wave.

Did not sleep well the past few nights and body not in top form. Drank a glass of coffee, took an energy bar biscuit and 2 bananas.

One of the lady minister came to flag off the run. In the first few km, HC was trying to pace after 2 runners of reasonable speed (about 10kmph). Did fairly well for the first 7km. Did not stop running while drinking  at drink stations. Lost sight of the 2 runners after 9km mark. Did fairly well for the first 10km.

After 10km mark, his body and mind got a bit "lazy" and did several "stop,drink & walk" at drinking points. The deceleration, stop, walk and acceleration took up more energy than usual.

Legs feeling a bit of cramp around 20km bear the knee muscle area. Started to focus on pulling the legs (pose method) instead of pushing the legs. Saw a good runner who was running upright with minimal body swing and at fairly good constant pace. It appeared so effortless for him (that's what HC called equilibrium pace, a pace that you can almost continue to run non-stop almost effortlessly). So HC paced after him. It helps tremendously... until HC stop to drink at one of the water points and lost track of him.

Was quite please that towards the end of the race he was still able to dash at the last 200m easily. Carried along with him 2 GUI power gel but ended up consuming only 1 pack at 13km mark. Overall quite a tiring run. Stopped his iPhone distance tracking software only after collecting his medal, finisher t-shirt and drink. HC's  rough estimate is overall he took about 2hr 55 min or less.

Will stop running for whole of next week to let body recover in preparation for the 42km Adidas Sundown marathon event on Sat 28-May-2011. That will be a really tough one as he is not fully prepare or train enough for it this time round. But will attempt to complete it regardless, hopefully below 6 hours (his prior 42km run was 5hr 19min).

His run results and map using the iPhone RunKeeper free software.

http://runkeeper.com/user/hcgan/activity/36306263

Edwing Goh's run results (2hrs 45mins) => http://www.endomondo.com/workouts/hVWDqhSG-FA

Joe's experience (3hrs 7 mins) :-
The initial 15 km was a struggle (I didn’t have this experience before). At 5km marker, my timing was already 2 minutes off my usual timing. Subsequently, I took longer time to cover every km. I felt my stomach bloated and running became unbearable. The more I drank (at the water points), the more bloated feeling I got. I started to feel better only at 16km (along the return leg of the Changi Coast Road). I tried to recover some lost time by doing higher frequency strides but ended in cramps some 6km from the finishing line. I didn’t want any injury so I slowed down for the rest of the remaining distance until the finishing line. My body rejected gel so I didn’t take any. I finished in about 3hrs7mins.

BengHwee : a Happy fellow after the run.

SAFRA Annual Half Marathon

Two of the largest running events in Singapore are SAFRA Annual Half Marathon (also called Marina Bay run) in Aug/Sep and Standard Chartered Marathon (also called Singapore Marathon) in Dec. Most of our AMK Hot-Runners will try to join this event when our schedule permits.

This year SAFRA AHM is on Sunday 12-Sep-2010 with an estimated 70,000 participants ! More than 10 people from our Hot-Runners joined this events, mostly in the 21km half marathon event.

As the event starts quite early at 5:15am, most of us have to wake up at about 3:30am to get ready and travel to the starting venue. The weather was great that morning and most of us did fairly well and most of us saw improvement in our net run time! Cheers!!

RESULTS :-

LIM SAN SAN MARGARET 2h:32m:8s (net)

CATHERINE NEW LAY THENG 2h:32m:53s (net)

MATT JOE  < 1h:52m:00s (net)

EDWIN GOH 2h:00m:14s (net)

ONG BOK HUI 2h:06m:05s (net)

CHAN CHENG SOON 2h:06m:23s (net)

FOONG KOK PUN 2h:14m:14s (net)

GAN HOCK CHAI 2h:17m:39s (net)

JOE TAN 2h:29m:18s (net)

KUAN SUI TOH 3h:04m:21s (net)       

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As more photos and results come in we will continue to update this blog. Please send any photos or results for posting to HC Gan, HT Ng or BokHui. Cheers.......

My 1st marathon 42km run - by Zi Jing

Thanks Zi Jing for sharing your 42km marathon experience in the Sundown event.

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From: Yuan Zijing
Sent: Wednesday, June 03, 2009

I put up my report on a blog. You can follow the link here. It's a bit long. For the info of fellow runners, I am copying the Lessons Learned part below:

Lessons learned

In short, my Gun Time is 5:59.54.97. First 10k is 1:03:38.79, second is 1:35:30.99, third is 1:25:11.38 and last 12.195k is 1:55:33.81.

The first 10k went on pretty much according to plan, though the pacing was not consistent. The GI issue virtually killed my plan and disrupted my rhythm. I cannot pick up the usual pace I was running after the walk break. I thought the third 10k will be the slowest but it was not. I'd attribute the fading in the third installment to low mileage and inadequate training. I thought the last 10k or 12k will be a bit faster; at least it is mentally in my mind. That probably is the limit I need to break, of cause with higher mileage.

Now the things I did correct:

1. Though a lot of things happened during the preparation of this race, I still tried my best to log the miles in training. From Jan 1^st to the day before the race, I accumulated 570km. Not good enough to bring me a good finish time, but at least the max I can get.
2. Two days after the run, I was not experiencing serious injury. I guess the shoes and gears are generally working for me. A little problem is with my left feet. There is more pain on the left foot than on the right. Probably it is worthwhile to find a good pair of shoes that work on my left foot.
3. I followed and quit the pace group on my own judgment. I would crash much uglier if I have followed the pace group.
4. The double-layered short saved me from suffering serious chafing. I though the singlet is lose enough from causing aberration on the arms, it still turns out painful in the armpit.

And the things I can improve:

1. Mileage, mileage, mileage! Again as I mentioned above, I thought the last 10k or 12k won't be the slowest but actually it was. Should I not experience the GI issue, the last installment would still be the most difficult physically. Next time a plan should be followed as closely as possible, especially the long runs.
2. Don't try anything new on race day, even something as simple as plain water. I did experienced gastric discomfort in one run before the race. I didn't expect it is so serious. It is worthwhile to try out all the things that you would expect on the race day, even plain water.
3. Pace well. Probably something like a Garmin foot pod or gps pod would best fit for determining the pace. Once out of rhythm, it will be difficult to adjust back and realize the goal and the optimal result you are capable of.

Regards,

Zijing

My 2nd Sundown

From : BokHui
This is my 2nd Sundown event with my classmates. Thot it was going to rain minutes after starting but weather was cool. Was jam-packed first 2km and very difficult to run.
My 10K time was 56min 14s... we then had Ayam Penyet at Changi Village before heading home.

Sundown Event 30-May-09

Congrates!

---------- Forwarded message ----------
From: TAN PEI SANG
Date: Sun, May 31, 2009 at 2:13 AM
Subject: Sundown Event 30-May-09

Just back from Sundown 10km woman. Eat nasi lemak & teh tarik at changi village with some ex-motorolan after that...haha...yummy yummy

Some comments :
- First time to participate in night run. I like it as night time icooler & not as hot as morning & i think can run faster due to weather. Will join next year again. See how is the result next week as the result will publish on 1 June online.
- 100 plus : Only 1 water-point (when approaching 6.5km). Very little as compared to other similiar running event. Will it be due to economy downturn & they cut down sponsorship ? haha
- route is not so good as participant need to run at small path which is very near to a plant area. Participant will touch the plant if need to overtake other participant
- Exciting part : when about to approaching 5km for U-turn, there is big electronic signboard to tell you : 350m to U turn". This is encouraging the morale of participant.
- approaching 8 to 9km route : we passed by an area whereby people are having BBQ at both left & right, some are fishing, even can see people playing guitar & sing song when they are having picnic there. haha. That moment is tough as feel like stop the run & join them for BBQ & ask for a free chicken wing....haha

Tried to register for Bay run for 10km but noticed there is error...will try again tomorrow to enjoy early bird promotion...promotion extended to 3 June....

"An error occurred on the server when processing the URL. Please contact the system administrator?

PA Passion Run Outcome

This year PA Passion run saw a total of 10,000 participants. Not as well organized as the Standard Chartered Marathon event but not too bad either. A lot of Drink Stations along the route which is good.

All our Hot-Runners participants successfully completed their runs as planned.

15km
Tay BH ?
HC Gan 1:33hr
Kuan 2:00hr
Kenneath Kuan 1:24hr
Wil 1:20hr







Jeremy 1:24hr
Margaret 1:40hr
YK Loke 1:25hr
CS Chan ?
Cecilia Yeoh 1:54hr




10km
SC Hong 1:10hr
Alena 1:05hr
George 1:20hr











5km
Cheang 33 min (1st time participant)

my Triathlon experience

From : BokHui


19 Apr....the day was nice for a gd tan...lots of hot bikes, hot babes...hot guys...ok got not so hot ones..but who cares...everyone were out to hav some serious fun..and the sun was ever so obliging...gd news for the skin..bad news for the bodies...went to hav my body marking done...now this was fun...u had yr race numbers marked on both sides of your arms and i realised this was the fav photo opportunity moment for most..darn..shld've got a camera wit me..since i got mine marked by 2 girls who juz can't stop giggling while painting my arms...:)

so i started on the slow wave...gauged i will take more than 20mins for the swim since I HAV NOT BEEN SWIMMING....clocked 19mins...was like half front crawling n half breaststroking...dun care la...just swam as pro as possible...no matter wat muz got a bit of action la i was thinking...

next..hit the beach...legs were still ok...ran to my bike..swiped the sands of my feet..socks on, shoes on, vest on, sunglasses on and finally helmet on...but wait...fatigue sets in...ok...powergel 1 pack 1st...bike off the rack...mount..hehe...now can rest liao i was thinking...but no "ON THE RIGHT" cries were constantly heard..fed-up with having to give way..I also up the ante and join in the "ON THE RIGHT" bandwagon..boy was i wrong...it seems my legs has not gotten over the muscles used in swimming and by peddling in low gear..i am not letting it enuff time to switch...and i was to pay for this mistake during my run...cycling circuit was a nice and flat n we got the entire changi coast road, so overtaking was much safer..

bike off..helmet off..i lose track of time by now..sun was blazing its ray on me..so glad i rmbr my sunglasses this time..so i started my run...eh...wait..legs funny leh...shit..feelings of cramps in both calf...alright..no nid to hurry...it better to finish slow then to finish injured...so i do my "leisure" run...and after 2 rounds..it ws finally over..so happy to cross the finish line and the girls at the end point was nice to raise the tape again for me to dash past...haha..my less than one sec of fame..

so that's my virgin attempt at triathlon...how did i feel one day after...muscles are aching, shoulders, calves, tighs, and even the groin area..but i still felt gd...will i hav another go again...you bet!

Singapore Aviva Ironman 70.3 Triathlon on 22-Mar-09

Kim Anderson, one of our AMK Hot-Runners completed the Singapore Aviva Ironman 70.3 Triathlon on 22-Mar-09 in 6-hours and 15-minutes .

Wow.... very good timing. Congrates !!