Preparations and updates

This evening (18 May), the sky over Upper Pierce reserviour looks threatening with thick dark clouds looming. The weekly scheduled run was called off. Having not ran for 2 weeks, decided to slowly jog, solo 7.5km towards my wife's office in Yishun. Put emphasis to practice the left hamstring pull. Time really flew fast when you are trying to put some practice runs to prepare for a major long distance run event. To fill you on some activities,...

3 special long runs were organized for Sundown Marathon participants. A midnight 16km which I was part of, a 20km morning run and a 20km midnight run (just 5 days ago). The group will be tapering down with just 2 weeks remaining before the Sundown.

This weekend, Edmund will be in the Passion Run.

20 May registration will start for Standchart Marathon. Already, Bokz has been working behind the scene to tie up with AWWA for volunteer help for disadvantaged children. You will hear more from him soon.

Gan, William has signed up for Bay Run in September. I am sure other hotrunners have signed up too.

MJ, thanks for the tip on Key Power International sales. I bought a high flow bicycle bottle and a Pearl Izumi Tri-top.

JP Morgan 5.6km Corporate Challenge

VFI-Runners fielded a team of 4 to this JP Morgan 5.6km Corporate Challenge event. A total of 11,753 participants from 369 companies participated.

Total male runners = 5,713

VIF-RUNNERS RESULT

NAME TIME POSITION

KwongYeong 27:40 0352 (wow !!!) Team captain

Joe Tan 31:45 1046

HC Gan 32:13 1156

EngJoo 32:52 1307

As the distance is only 5.6km, the runners tend to ran fast and wanting to complete in shortest time possible. So this is quite a different kind of run as compare to half or full marathon which focuses more on endurance. This 5.6km event is focus on speed and some degree of endurance as well.

HC commented that he was close to breathless after crossing the finishing line. His pace/speed was 5:45min/km or 10.43km/hr.

EJ & Joe

HC & KY

Overall, the team was quite happy with their results. Looking forward to send more teams next year from VFI-Runners and hopefully from Hot-Runners group as well.

http://www.jpmorganchasecc.com/events.php?city_id=2&page=events050610

http://www.jpmorganchasecc.com/results.php?city_id=2&type=topmale&year=2010

http://register.jpmorganchasecc.com/chasecc/results/quickfind.tcl?sub_event_id=96935&series_year=2010&tname=verifone&fname=&lname=

How to Avoid Hitting the Wall in a Marathon

How to Avoid Hitting the Wall in a Marathon

Tips to Prevent Bonking During a Marathon

By Christine Luff, About.com Guide

Updated January 18, 2010

If you're training for a marathon, you've probably heard about the dreaded "wall" that some marathoners hit sometime after the 20-mile mark in a marathon. The wall is the point in the marathon when a runner's glycogen (stored energy) within the muscles is depleted, forcing him to slow down his pace considerably, sometimes to a walk. Contrary to popular belief, it is possible to avoid hitting the wall. Here are some tips for beating the wall in a marathon:

Do your weekly long runs.

Your weekly long run is the best training to avoid hitting the wall. By doing progressively longer runs each week, your body's capacity to store more glycogen within the muscles increases. By increasing your glycogen stores, you'll be able to maintain your pace and hopefully push off the onset of fatigue. In addition, the long runs teach the body to tap into and utilize energy reserves from fat storage sites after the glycogen stores have been depleted.

Run at least one 20-miler.

To make sure you're really getting the long run benefits described above, try to complete 20 miles as your longest training run. It's not necessary to run more than 20 miles because the potential negative effects of running longer than that in training really out-weigh any possible benefits. Follow your marathon training schedule and make sure you're not undertrained for the marathon.

Train at marathon goal pace.

If you're shooting for a specific marathon time, you should focus on your goal race pace during training. You definitely don't want to run your entire long runs at marathon pace (MP), but it helps to run the last 1/3 to 1/2 of your long run at your anticipated marathon pace. Running at MP towards the end of your run is good training because you'll be picking up the pace when your legs are already fatigued. Your body will become more familiar with and more efficient at running at your goal marathon pace.

More: How to Run a Faster Marathon

Don't go out too fast.

One of the biggest rookie mistakes in racing is going out too fast in the beginning of the race. Most runners have at least one story about a race when they felt so great during the first few miles that they ran ahead of pace, only to crash and burn (hit the "wall") during the final miles. The problem is that if you go out too fast, you'll burn through your stored energy too quickly and your muscles will fatigue faster, leaving you feeling tired and depleted toward the end of your race. Follow these tips to avoid going out too fast.

Consume calories during your marathon.

When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. But if you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your marathon will prevent you from running out of energy and hitting the wall, while also boosting your performance. Get tips on what and when to eat during your marathon.

*1mile = 1.6km

Sundown prep run

It was close to midnight, 6 hotrunners arrived at Changi Point Carpark. The goal: long night run to prepare for the Sundown Marathon. I have not run more than 7km since 10 months ago so was happy to have some company to help me push the distance a bit. After an hour of running, the humidity got to the better of me. I felt tired and drop to a walk-jog routine. I remembered reading the newspaper that 1 am is the most humid time of the day in Singapore. Poh, Marge, Bokz, Tay held steady paces and moving along as if not affected by the humidity. Under such tiring condition, I did a U-turn after 7.7km reported by my Garmin watch. Soon after, Randy who was providing water and safety support on his bicycle came up to me and offered “100 plus”. Randy really makes a difference. The hydration and care really perked me up. I ran back most of the way feeling motivated and completing in 2hours over 15.5km. The rest did 16km.
After a light makan in Changi Village food centre, we headed home having enjoyed a unique Sundown preparation night run.
Bokz is preparing another long run this Saturday 6:30am. Meeting point is Fort road ECP car park (I think). His target is 24km. If you are interested, please let him know. Some have already signed up despite the short notice.

P.S.: Wish Gan and his VFI runners good speed for the team event in the JP Morgan corporate challenge… have fun.

105th cool UPR run

After 2 weeks of evening rain disrupted run plans, the weather on 27 Apr evening was simply cool and alluring. Bokz, Poh and I set off to UPR and along the way met Edmund Low. Without much delay, Poh and I set off for the 6.4km route. I was in my tri pants. I need to get use to the pants for next year's Triathlon event.
With Poh around, my plan was to do a the 6.4km in good time by starting steady and comfortably. Poh was in her usual calm pace... no rush. I was comfortable with the pace, just nice. In my last 2 runs in UPR, I yielded to the inclines and walk a quite a bit. Running with Poh helped, I did not yield to the inclines on the way back into the carpark. Overall 9.3km/hr... good speed for me.
Also, we enjoyed talking after the run while we cool down. Bokz also showed us his compression recovery socks which he is wearing to help recovery from his recent 15km weekend race.
Poh, Bokz and I agree to set a date to run at night along the Sundown route. A proposal for 30 Apr, Friday 11 pm was set. 15km to 30km range. Changi park. All are welcomed to join.

Quote

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." - Steve Prefontaine

We made it! 100th run

100th Run

Time flies, it is nearly one and half year since the inaugural hosted run. Twenty runners were at carpark E by 6pm. Amongst them are ex-Motorolans and VFI Runners. Alice Lam also made her first run with the group despite a sprained ankle.

William Yeoh was ready with his tripod to take the group picture. This special day was not to be devoid of a “jump shot” to express the fun loving nature of the runners. There were many distances ranging from 3km to 15km covered for the day by the runners. Some take it easy while the others use this as a practice session for their Sundown Marathon event.

HC Gan introduced the VFI runners who are his colleagues. The VFI runners are building up a good running culture in their company especially with Gan joining into the fray. 4 VFI runners were just as ready to do 8km with the majority. I later learned Gan’s running colleagues made up more than 10% of the company staff. It was indeed heartening to know that the VFI Runners are progressing to take part in events like JP Morgan Run as a team.

By the time we are done, H20 were served all round. Nobody could resist the offer from water man CS Chan to drink the lightly chilled isotonic.

The group made its way to the Jumbo Seafood restaurant to have dinner together. This is the first round table group meal for hotrunners. We enjoyed the dinner thoroughly and also thanked the spontaneous sponsor HC for his generosity when he footed the bill.

IT was nice to meet Yanto who is keen in making running a commitment. He has plans to do the half marathon and also set his sight to run a full marathon. He invested in a pair of Newton Shoes. Yanto rekindled his running interest through hotrunner one year ago and have never looked back when it came to running. Similarly, there are a few hotrunners who, after running with the group do feel that they can do what was thought to be impossible for them…. Run a Marathon.

Cecilia shared that she is still running regularly. It was marvelous to learn that her knee caps are not bordering her much throughout the last one and half year of running with mid foot. Her husband also came to the run to meet her at East Coast Park. One positive point from running together was the constant exchange of ideas and information. There is common passion and through it, information is shared constantly to help each other improve. We motivate each other to run. For example, I have learned the basics from William to keep to a weekly run schedule as a commitment plan; the running company helps to make us not waiver to skip the runs.

At the end of the dinner, all were unanimous to look forward to the 150th run celebration. The happy, healthy faces and engaged runners do live up to the hotrunner’s motto: “ Run for Health, Run for Fun, Run for Life”

In this 100th run, I have penned a poem adapted from DH Lawrence, a famous poet. This poem will relate well with runners who have pushed themselves and find gratification despite physical setback.

Runner's pain
“I never saw a runner sorry for oneself.
A runner will drop legs cramped with pain
Without ever having felt sorry for oneself.”

Hot-Runners in UPR: Our 99th run together

el nino has been making no-sense of the weather lately

the heat was unbearable...air heavy, hot...even scorching!!

the sudden deluge over last 2 days finally gets rid of some of the heat

lots of sun...a little breeze...and 8 of us were off to UPR

a picture says a thousand words...so here it is:

all pictures here were taken using motorola milestone.... (Chia and CN not in picture)

HT: told you guys milestone is good...believe???

solarize shot

From Gan: " Time flies. Before we know it, today is the 99th time that the Hot-Runners have been running together. Today 8 of us turned up for the run. During the peak period we used to have around 25 people running together at one time. And we still have more than 60 people in our mailing list. Tremendous amount of knowledge sharing and motivating each others to continue running and to improve ourselves along the way. Thoroughly enjoyed running with this bunch of fun loving and very capable individuals. Looking forward to our 100th run celebration at East Coast this coming Tuesday 23-Mar-2010 !!!See you folks there and we will welcome any new comers as always. Oh ya.... do come in bright lime yellow color T-shirt if you have one."

Singapore Biathlon 13-Mar-2010

This was my one and only chance to take the shot, ed was running damn fast on the home stretch !!!

BokHui, Edwin and Tim at today's Biathlon event in East Coast.

Running and News

NEWS:

1. http://www.runforwatersingapore.com/... event on 18 Apr Marina Barage 6km @$43 early bird.

2. National Runway Cycling and Skating 2010 ... http://www.safra.sg/page.aspx?pageid=332
Endurance Challenge - Cycling .. Sunday 20 Jun 2010 Venure: Paya Lebar Airbase, 8am • 45km $26 (SAFRA Members); $30 (Public) Register by: 7 Jun 2010

3. Try this out, should see the benefits of your healthy lifestyle in the projected longevity datahttp://longevitycalculator.aarp.org/


Commentary on UPR run on 2 Mar
=========================

Today, Booby, Bokz, Chiam, HT and ZJ were at UPR. Yes, ZJ was on leave from work and jogged from his AMK home to UPR to meet the hotrunners. It was wonderful to meet up with him. For me this run comes after a long break of almost 3 months with occassional runs in between. Chia headed back to his favorite route to the pump house with Bokz following soon after. Bobby and I headed out to the 6.2km route. I was running a "cold" and instead of rest, chose to run. I wanted a even comfortable pace to run in.

Bobby and I ran at a steady paced. The run was refreshing for me and help give some quick relief to the cold symptoms. Bobby, ss you can see in the picture, ran with his Burmuda and collared Tee. He was committed to run despite forgetting to grab his running attire.

By the time I was done. I did 6.35km in 42 minutes. Hey, wasn't too bad. In fact, it is better than some of my "ON" days. Strangely, this is probably the 3rd time whereby I want to relax and ended up with a good time. If I chiong, on many occassions, I will be flat by the time I take on the 3 knolls on the way back.

I have a question which I hope someone out there can help. I was in Heart rate zone 5 for about 20 minutes. Pls see chart.Is this healthy? Do I risk heart attack?, Is this substanable for longer distances like for an hour?

Met ZiJing at the rest point by the water. Was happy to see him and chatted abit about his run in Petra Jaya night run.

Chia is consistent in keeping fit. Not only he show up regularly for runs, he also swim too. His last swim was 20 laps in the pool. Always looking alert and not tired.

After the drinks, we set off a bid earlier a monkey was eyeing the 100 plus in close proximity.

Bokz, thanks for preparing the drinks and being such a motivator by hosting the Tuesday run tirelessly.