imaRunner: triple

triple posted this on Feb 22, 2008 on SGRunners new members section:

Hi Runners,

I'm new to this forum so will post a little about my running background here.

I stay at Jurong West and run mainly around that area. For the last year or so I have had problems with knee injury. At one stage I stopped running completely for three months, which usually did the trick to recover from previous inuries, but after that I still had knee pain. I was fearful I would not be able to run again. After seeing a physio, I was recommended to do some stretching exercises. I also reduced my weekly mileage from about 20-25km to 15km (3 x 5km per week). That seemed to help, although from time to time I still felt a little knee pain. Last year I ran in the SCM 10km after training about 18km per week, with continued stretching and no knee pain. The longest run I ran in training was 8km, which I did every fortnight or so. I ran about 45 mins in the 10km and was really pleased with that result.

Continuing on from the SCM 10km, I began to dream that maybe I could complete the full marathon. It is something I have always wanted to do but always been intimidated by the high mileage that one is supposed to do when training for a good marathon time. After doing a couple of "test runs" beginning this year of about 23km and 28km. For the former, part of it was walking as I was not used to the distance. For the latter, I managed to finish without walking, at about 7mins/km. After this I decided that at least I could finish the full marathon and registered for the Sundown Marathon.

The thing I like about the Sundown run is that it is at night when the weather is cool. I also do most of my running in the evening. I really cannot take heat (or hills), especially as I am not accustomed to either. I started training for Sundown in January this year. I'm now doing about about 24km per week and increasing by about 2km very week. This excludes the long runs that I will try to do about once a month. My last long run was about 24 km, pace was a bit better than previously.

My target now is now to finish the marathon in 4.5 - 5 hours. However, I will not exceed weekly mileage of about 35km per week as i don't want to hurt my knee again. Instead I will rely on the long runs to get me through, as this technique worked Ok when training for the 10km run. I hope to do a final long run of 35 - 40km about a month before the actual event. I'm just praying that my knee will not give trouble again and I can finish my first marathon.

I hope to join you all for the second familiarisation run tomorrow, hope to get there at Bedok reservoir by 7am (depends if the bus 28 waiting time is not too long from Bedok MRT).

OK, I think I have said more than enough about my running background, this post is probably very boring to read.

BFG note: I didn't find the post boring in the least!
All the best in your first marathon and finish strong at the Sundown, triple!

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

TriBob sprint duathlon

May 4, 2008
Upp Seletar Reservoir

TriBob started the sprint series this year comprising the biathlon, duathlon and triathlon. This works well for folks who are trying out to see if they like triathlons or who are training for the full Olympic distance triathlon.

Curious me thought why not try the duathlon. Not ready for the swim yet, so biathlon is out of the question. The spring duathlon comprises a 3 km run, followed by 15 km cycle and anther 3 km run.

Had to borrow a bike.. a mountain bike at that. As I found out that day, there's a vast difference between mountain and road and tri bikes!

So this was how it turned out:

run 1: 17m 18s
transition: 1m 25s
bike: 43m 53s
transition: 1m 25s
run 2: 14m 49s
total: 1h 18m 59s
ranked 328/408

I was in the second wave, for women and veterans. Started off easy, doing about a 6 min per km pace. Transition went pretty well.



I read up about the anti drafting rules, of course. So less than 1 km into the cycle leg, I was mindful to keep my distance behind the front cyclist. But that required me to slow down. And after a while, I realized that no one else seem to abide by this rule.

In addition, the faster cyclists overtook, shouting (aggressively) "To your right!" as they do so. Some were shouting "Keep left!" Because the stretch along Mandai Road was only one lane, divided into out and back lanes, keeping to the left required concentration. I was concerned that an unsteady ride could result in collision, given how fast the others were going!

The cycle leg requires us to go three loops (5 km each). I was glad when the earlier cyclists finished their cycling leg. Then I worried, at the last turn, whether I was the last person! One lady past me, shouting encouragement and something about a mountain bike.

The last run leg was for catch up. The transition wasn't as bad as I thought. About 300 m into the run leg, I was back in stride. Overtook several others, and took less than 15 mins. That was probably the fastest 3 km I had run (5 min pace).

So I completed my first multi-sport event and happy for it!

BFG Rave Runs: Pemberton

Dec 20, 2007
"Big Brook Dam" 11k trail run
Started off at Pump Hill Farm (the kids love the animals and hay ride!). Went through part of the Bibbulmun Track.



The Bibbulmun Track is one of the world's great long distance walk trails, stretching nearly 1000kms from Kalamunda (Perth Hills) to Albany (South Coast) through the heart of the scenic South West of Western Australia.

Won't it be nice to walk/run this track some day?



Lots of hills amidst karri forest. The karri trees are the third tallest tree species in the world.

Wished I had my North Face Boa trail shoes.

Dec 21, 2007
"Gloucester tree run"
9k from Pump Hill Farm to Gloucester tree, a 61m lookout tree.

Not as hilly as last run, but three long slopes to negotiate.



The kids kept wanting to come back to Pemberton, especially Pump Hill Farm:

BFG Rave Runs: Margaret River

Dec 18, 2007
Xanadu Gravel Cruncher

8k easy trail/road run at Margaret River; all the way to Xanadu Winery. Too bad I couldn't go do some wine tasting as it was rather late in the evening.




Honor Roll: Mizuno Rider 10

BFG Rave Runs: Perth

Dec 15, 2007: "Midliferunner"
This is the name of this easy 5k run. Not that I have resorted to giving names to my runs... just the runs in Western Australia. In fact, this run was the first time I thought about writing a running blog!

Started from Regal Apartments in East Perth Royal St to Vanguard park, Nile St, Trinity Ave (Trinity college), under causeway bridge, then back to Riverside Dr.

Nice cool temperature.


Dec 16, 2007: "Bliss in Motion"
7k tempo run. Started from Regal Apartments in East Perth to the Graham Farmer freeway. Across the Swan River bridge. It is interesting to note the cyclist/pedestrain tracks below the highway. This provides segregation, safety and shelter! How thoughtful.



Over to the Burswood track on west shore of Swan river, crossed the Causeway Bridge, past Trinity College before ending up at the Vanguard park.

Dec 23, 2007: "Maylands 12k tempo run"
Gorgeous day (about 18 deg). This view of "castle" park near Regal Place.



Pond near town of Vincent, along Swan River.

What causes cramping?

postcript

I was curious as to the cause of my cramps that I experienced during the SCSM 2007. This is what I found:

(1) Cramping is also commonly seen as a symptom of ‘hitting the wall’ (or ‘bonking’), when an athlete completely uses up their muscle glycogen stores. To deplete fully stored muscles takes 2 to 2.5 hours of exercise.

Message: train harder! Or find a different strategy that delays muscle fatigue.

(2) Neural cramp: neural control of the muscle under fatigue.
"There is a disruption at spinal level which causes inhibition of the golgi tendon organ (GTO) nerve receptors, and thereby over- activation of the muscle spindles, resulting in the sustained contraction of the muscle. They also cite the fact that cramping occurs in biarticular (two-joint) muscles that are mostly shortened in the running cycle. It is in this position that tendons are under less tension and the GTOs are less active. A poor stretching regime during training is also considered a factor with neural related cramps, the argument being that an exaggerated reflex contraction due to a lack of, or irregular stretching, could increase muscle spindle activity."

Ok, I don't understand most of that. Just that cramps were due to inadequate stretching.

(3) Hyponatremia or low blood sodium
Thought mostly to affect ultra endurance competitors, such as the 54mile marathon runners or Ironman triathletes. Recently though, hyponatremia has been discussed more in the context of the 26-mile marathon. The body needs to maintain the right levels of blood sodium in order to draw the right amount of water into cells through the membranes. It doesn’t matter how much water you drink, if you have low sodium levels you can’t absorb any of it.

Takeaway message: don't just hydrate with water. Drink isotonic instead for the sodium.

Fast facts

The ING New York City Marathon kept its title as the world's largest marathon based on finishers with 38,607 in 2007

Number of U.S. marathons finishers in 2007: 412,000

Year Estimated U.S. Marathon Finisher Total
1976 - 25,000
1980 - 143,000
1990 - 224,000
1995 - 293,000
2000 - 353,000
2003 - 365,000
2004 - 386,000
2005 - 395,000
2006 - 410,000
2007 - 412,000

Fastest marathons in the US (2007) by median time:
US Men Olympics Trial - 2:22:34
Boston - 3:48:40
Wirefly National - 4:01:36
-AVOID-

Slowest marathons in the US (2007) by median time:
Bataan Memorial March - 7:38:57
Honolulu - 5:50:11
Los Angeles - 5:36:57
-CAN CONSIDER-

Motivation to keep going

Collection of motivational slogans

Long, slow, smooth...

Bliss in motion.

Endorphin rush!

I am alive cos I can feel my heart beating strongly.

One foot ahead of the next.

Hit the "wall" and push through it!

It does not matter how slowly you go so long as you do not stop.

Running the next lap means battle between mind and body. Win It !!!

Know your limitations, then CRUSH them!!

Failure is not getting knocked down, failure is when you don’t get back up

I am in love with pain.

I wake up at 15 km.

I do this for you, son. Rick and Dave Hoyt

imaRunner: Shadow

"I'm long winded and full of contradictions but hi....." is the title of this post by Shadow in the SGRunners new members section, May 24, 2008.

How I got started.

I used to be quite active in sports when I was in school. I did ok when I was doing my national service (way way back when number 4 uniform was merely tucking out our number 3 uniform. It was only later that the temasek green number 4 was introduced. Anyway, I ORD in 1980.) Then, over the years, I became lazy and got distracted by work. Subsequently, I was blessed with a wonderful wife and, after several years, two lovely children. And in the course of my work, I was also posted overseas. My fitness level plummeted.

I realised how unfit I was when I struggled with my first IPPT running. (I admit that I did not train before going for the test.) So, my jogging journey began. But just short distances. Enough for me to do well for my IPPT.

My health did not really improve much. Any my bad cholesterol level started to creep up. Almost to the point where I needed medication. (This is genetic as most of the male members in my family have high LDL.) I realised that I really needed to take a close hard look at my lifestyle and physical condition. But, for some unknown reasons, I continued to run short distances of around 5k, albeit on a very regular basis (at one point in time, 7 days a week, including CNY!) I marveled at and respected those athletes from my NS brigade who prepared for and took part in the AHM. But, I did just that – marveled and respected. I took no actions to be involved. I cannot recall why. Perhaps, I was still very busy with work. Or perhaps, I thought the distance was beyond my (physical and mental) capabilities. For whatever reasons, I remained an uncommitted jogger (I’m NOT a runner, for sure). I’m also not sure why I did not even try to read up and research more on endurance running.

One fine day, I laced up my jogging shoes and decided to jog further than my usual 5km. I felt good. Soon I started looking forward to increasing the distance gradually over time. Then, I completed 10km. (A distance that we used to do when I was in NS. So, it took my many years to get back to where I was!) In 2003, I decided to sign up for the Nike Real Run (as it was then known). I was given the bib but did not even know that I was supposed to pin it to my running tee until I arrived at Sentosa on the day of the race. I did not even bring safety pins with me and some kind soul gave me 2 pins – just enough to pin the bib to my running tee. (You see, during my younger days, bibs were in the form of cloth and not paper!) I enjoyed my slow jog so much that I decided to join the AHM. And in the same year, I signed up and completed my first full marathon. I did not really train for both events as I did not know how. When my friend told me that he did long runs, I thought he meant running for one hour or so! And that’s what I did. I did not train beyond 15km per run when I lined up to run in the 2003 SCSM. I thank God that I completed it in one piece.

The next year, I was so busy that I could hardly find time to train or even exercise. I registered for the SCM but had to skip it as I did not want to kill myself. Needless to say, my fitness level dropped! My loving wife saw how tired and gaunt I had become. One day, she physically dragged me to a nearby gym and forced me to sign up a gym membership. Well, having paid a relatively large sum of money, I decided to use the gym as often as I could during lunch time. I spent most of my time on the cardio machines, in particular the treadmills. I also did a lot of lunges and tried to improve my core muscles. That year, I was still an overworked employee and I did my entire running in the gym. Of course, my timing deteriorated but I was just happy to be able to complete the SCSM. I vowed to train harder for the next SCSM! But it did not materialise because of my office workload. However, I did train as much as I could, albeit still grossly insufficient.

I started to sign up for races – in part to motivate myself to train but largely so that I will not procrastinate. Sometimes, ignorance is bliss. So far, I have almost always under trained going into races. But then, again, my goal has always been to compete with myself and myself only. Nevertheless, I often tell myself to be more disciplined and focussed. I do draw up nice plans but invariably, I would get injured or ill along the way and I have thus far not being able to stick (largely) to my plans. Again, I thank God that He has seen me through the various runs, including 3 more marathons and half marathons since I started to run longer distances in 2003.

So, after all the ramblings, why do I keep running (actually, jogging is a more appropriate word)? I do so because I must take good care of my body. This sport also teaches me discipline, patience, focus, perseverance and gratitude (actually the list goes on and on). Why do I take part in competitions? To challenge and push myself before I am physically unable to participate in such competitions anymore. Am I happy? Sure, I am. I have been blessed bountifully. But having said all these, life is definitely more than running and taking part in competitions. All things must be done in moderation. One thing is for sure, if I can do it, so can anyone else!

Take good care and have a speedy recovery, brother!

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

imaRunner: Gouldian

Posted by Gouldian on SGRunners new members section, May 20 2008:

Hello everyone,

"You are not a good runner", was told so by many people from primary school teacher to my army instructors. But nevertheless, still struggle with it since its for health and money (IPPT ) but have never been setting targets or running regularly.

However, I make a personal resolution begining of this year (mid-life crisis???) to ensure that I can keep myself fit and at the same time motivate my sons when they grow older. Started with 2-3km runs round my area in morning before my kids wakes up. Notice great results - suddenly I can fit into my favourite pair of Levis, not to mention losing 2 kg within 3 months!

Decided to up the ante by going longer distance and at the same time register for some running events.

I am now preparing for my 1st 10km run this coming 8 June (Singapore Passion Run). I have also registered for the 10km Safra Bay Run.

I hope that through joining this forum, I will be able to learn from the experienced runners here.


A number of SGRunners responded to Gouldian's post, among which was this:

I can well identify with you as I was never athletic or sporty in school. Military service shaped me up some, but with work, family commitments, etc, exercise became low priority. After a hiatus of more than 12 years, I took up jogging/running to lose weight. Yes, that's my version of mid life crisis!

That was more than 3 years ago. Now, after 3 HM and one M later, I can't imagine NOT running. Ok, ok. It's closer to jogging!

BFG note: Keep running, bro.

Soon enough you have a new problem: your old jeans won't fit anymore. Either buy new jeans or alter (to save money!)

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

Standard Chartered Singapore Marathon 2007

Dec 2, 2007
There were more runners this year compared to last year. 40,000. Of these, almost 10,000 were running the full marathon. I was one of them.

Strangely enough, I was not as overwhelmed as I was 12 months ago. Guess that's due to "experience". But got there early to use the john, reflect and warm up. I was prepared, as well as I can be, after a full year of training. I have done my best, so here goes.

The run through Marina was a breeze (relatively), and I tried to keep to my game plan. The idea is to start slow and pace myself. But planning my run and running my plan are two different matters altogether. I went out a little faster than I wanted to, about 30 sec/k faster. Partly this was due to an under-calibration on my watch, but partly due to race conditions. Later I found out that anything faster than 10 - 15 sec/k may lead to hitting the wall earlier than expected. And that was what happened.

As the morning broke, the weather was sunny but windy. I had a fantastic run all the way to 30k. I was going strong, and in good rhythm. Slight muscle tightness in my thighs after about 15k, but nothing unusual. From 32k onwards, my legs started cramping, both inner and outer thighs. Stopped to stretch several times, and glad for the deep heat rub along the way. But the cramping got so bad that I decided to walk. It was hard to continue running after that, so I ended up walking the last 5k.

Statistics from SCSM website:
Gun time:5:39:42
Chip time: 5:28:16
All runners: 4590/9697 (47%)
male runners: 4047/8341 (48%)
ave 7:47 per k or 7.7 kph.
0 - 8k: 7.9 kph
8 - 21k: 8.8 kph
21 - 27k: 9.7 kph
27 - 42k: 6.5 kph

In spite of the cramp, it was a good first marathon. My target was sub-5, but I'll take the 5:28 as a good starting point.

Family at finish line to cheer me on!!! That made it all worthwhile. Thanks, guys!



PK texted me the night before the race: "Praying for you to complete the race well and safely. Knowing in advance that you will achieve!" and after the race: "Congrats, my friend! It's a GREAT effort."

Thanks for your encouragement and support, PK!

imaRunner: haha...

Posted by haha... on April 19, 2008 on SGRunners new members section

Hi all,

New to this forum. Here is a little self introduction:

The name is darrel.
19 this year.
Currently studying in a local polytechnic.
Have been jogging regularly at the area where i live for about a year and a half now.

It all started in my first year of polytechnic studies because of a very bad dream. Note that after my pe lessons stopped in secondary school (to prepare for the 'O' levels), i stopped runnning entirely. One fine day, or night to be precise, i had this weird dream: i could not lift my legs to run! Ha ha... Weird right? I had not ran for such a long time that i actually forgot the sensation of running. So i guess the dream was a wake up call for me; to lift my arse off the couch and start exercising. Well i have not looked back since and boy am i glad.

Hope that i can get to learn a thing or two from you guys out there. Cheers man...

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

The Marathon Gauntlet

mar·a·thon 马拉松赛
n
A cross-country footrace of 26 miles, 385 yards (42.195 kilometers).
A contest of endurance. An event or activity that requires prolonged effort or endurance.

Why run a marathon?
It is the ultimate fitness challenge (ultras and ironmans not included)
It is "there" like the highest mountain or the tallest building.
It is reported that only 0.137% of the population (USA) has completed a marathon.
If Oprah Winfrey can do it, so can I.
To prove my running mettle.
The fascination of going beyond our limits.
Considered a Herculean endeavor and an amazing achievement.


It seemed like a natural progression, considering that I would have completed three halfs by then. And there's the badge of honor / bragging right factor... associated with completing a 42k (I was thinking of the coveted finisher T). Doing a marathon represents my mount Everest, it represents the pinnacle of physical challenge, and it seems so insurmountable.

So I signed up for the Standard Chartered Singapore Marathon scheduled for Dec 2, 2007 quite shortly after registration opened. At that time, the only people I knew who had completed a marathon were KHW (my colleague and inspiration), CS and her husband BS (who are in Virginia) and SM (who did this more than 2 decades ago).

Reactions:
My better half: You crazy or what?
My kids: How far is a marathon?
M: No way!
TC: Not for me!
My doctor/GP raised an eyebrow and declared that marathon is an extreme sport. At least he did not stop me from this insane idea.
Many others probably sniggered and laughed behind my back.

Next, I did my best research on training programs, and structured a 16-week program that would bring me to the next mountain in my journey of a thousand miles.


The Spirit of the Marathon (YouTube)

"It will change your life forever."

2007 New Balance Real Run 15k

Oct 28, 2007: 15km Route - 12km Road, 1km Sand, 1km Trail and 1km Runway

First 2k out to Nicolls Drive, 4k turnaround, 1k path (track), and 1k beach. Last 2k back was very hot as there were no trees. Ran according to plan, altho a little faster on the first 5k (plan was 7.00 pace). Most ran on border of sand with grass, but it was single file at places, and slow.

Only had two water stops. Missed the first two and last stops. New accel mix was very nice. Raced strong towards the end. Nice tune up for the SCSM in Dec.

Met uncle Hock before the race while queuing up for the john. Check out imaRunner: Uncle Hock.

TC also took part, and J as well (not as herself... but that is another story).

First 6k along Changi Coast Road (out on track, in on road)



1k "trail" along Changi Beach Park, and 1k sand



Last few metres... Time: 1:35



Honor Roll: Mizuno Rider 10

BFG Rave Runs: Cincinnati OH

August 16, 2006

Cincinnati. The heartland of midwest America. Visited Cincinnati 10 years ago, and enjoyed the short visit. Still have some good friends living there.

A short 6k run around Martin Luther King Dr W, into Burnet Woods Park and Clifton Avenue.

View of Ohio river from Eden Park:

imaRunner: DT

DT is a good friend who is attempting to do his first marathon at the SDM. Starting without a strong base (last run about 10 years ago), and trained for 4+ months. I was initially skeptical but sympathize with his aim of running 40k before 40 (sounds familiar??). In spite of a knee injury two months into training, he is back on track after a month setback.

Frankly, I admire his determination and drive but as a friend, I don't wish for him to get injured again. My advice (for what's it is worth) is to do a slow run with systematic walk breaks (ala Gallaway program). The fall back plan is to brisk walk most of the way. Two weeks ago, DT completed 30k which was cause to celebrate.

I believe he will achieve his objective. But that is irrelevant (to me).

DT is a runner and a winner.

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

imaRunner: Rachstar

Posted on SGRunners new members section, April 16, 2008

Hello sgrunners

Am relatively new to running.

All started in 07 when I did the shape'07 10km. Then I kinda got hooked to running so signed up for GE 10km. And decided to push for it and did the SCSM half marathon in Dec'07. Come 08, I signed up for my 1st Biathlon - sprint, NUS biathlon (wanted to do a full but, did make it for the swim trials - 30laps in 40mins, I did mine in 41mins .. another story for another time). Now aiming for a full marathon.. so Sundown here I come. (I run at turtle pace though? hmm.. so any 'buddy' for the Sundown Familiarization coming up..)

For 08 I am aiming for:
Triladies (erm.. 1st need to buy a bike.. another story too..)
Complete a few more runs (10km/15km/21km)
SCSM full in Dec'08

For me its really about enjoy my runs/races and to complete not compete (not ready to comepte haha..) but I do aim to get better each time I go for a race.

Usually run alone with my trustly ipod

ok..
Rachstar out - Rawrr..

Interesting sidebar:

I have thunder thighs
and thats a compliment
because they are strong
and toned
and muscular
and though they are unwelcome
in the petite section
they are cheered on in marathons
fifty years from now
I'll bounce a grandchild on my thunder thighs
and then I'll go out for a run
Just do it - NIKE

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

imaRunner: poison1

Having just joined SGRunners, I came across many interesting and inspirational posts from fellow runners. This is from poison1, posted on April 2, 2008 in the new members section titled "Sharing My Short Running History".

Hi fellow Runners,

This is my first post in SGRunners' Forum.

I was inspired by many runners in this forum and I thought I can share my albeit short running history hoping to inspire others who will be going for their maiden FM.

I am a 39 yr old who took up running 6 months ago, to be exact, 2 months before the SCSM2007.
I was dared by my colleague to do the HM at SCSM2007.
I had never run more than 6km in my life before that moment, and I hardly did any regular exercise except raising my beer mug to toast.

However, the moment i decided that I would go for the HM, I put in a training sked and stick religiously to it.
I cut down my intake of alcohol, and watched my diet as i trained.
I had exactly 8 weeks then, to beat myself into shape, physically and mentally. I knew it wouldnt be an easy feat and I expected the sacrifices to come with it. I travels for work and therefore i had to be doubly-disciplined with my training.

My training was taxing, but i enjoyed every minute of it.
When the big day came, I have done myself proud by finishing the HM in 2hr27min (all running no walk).
My knees were so sored for the next 2 days and I could hardly walk fast.

Feeling inspired, I enrolled for the sundown marathon this year.
Have been a bit slacked (clocking only 20km/week) after the SCSM but since 2 months back, i have been stepping up on my training.
My friends said that I am crazy, but every negative comment, become my motivation- to prove them wrong.

Dont be mistaken, I do not underestimate the physically demanding aspect of the marathon, especially when I am at this age. I made calculated risk by training hard for the event, by not going in unprepared physically and mentally.

I draw up my own training sked; I map my own route; I run alone; i motivate myself; i pat myself on my back when I think i have done a good session.
Sure, there are moments where I have self doubts, and I still do have them. I choose to overcome them by training (within limits of course), what is a better way to do it?!

Currently, I run about 3-4 times per week or about 40km/week, when my travel sked permits.
I do 1 LSD every fortnightly. The last was 21km (2hrs 10mins with 2 water breaks) and I am looking forward to my midnight LSD of 25km this Friday.
I start incorporating a MR10km (PB 1hr5mins) into my weekly sked 2 months back. I am not sure how much it will help : ) but i definitely in love with running the MR trails.
I do a MLR (about 13-15km) the week i dont do LSD.

I hope I can finish my maiden FM in one piece (see! I still have self doubt) but secretly, I hope to finish sub-5hrs without killing myself.

I remember reading somewhere, running a Marathon requires the least natural talent, just lots of hard work.

Run Safely and Stay Healthy!

Cheers!

For more blogs from poison1, please see:
http://workingdonkey.blogspot.com/

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

BFG Rave Runs: Vancouver BC

Surrounded by spectacular natural beauty, the City of Vancouver, British Columbia, Canada, is recognized as one of the world's most livable cities, renowned for its innovative programs and leading in the areas of sustainability, accessibility and inclusivity.

Spent a year with UBC in Vancouver in 2003/4. So it's deja vu coming back in June 2006. Unlike the first sojourn, where I clocked up a grand total of no more than 5k over the entire 12 months (no joke!), this time was different.

Jul 4, 2006
Ran along Burrard St and downtown Vancouver. Short 5k



Jul 5, 2006
About 15k around Stanley Park. Longest run todate.
SM and I wanted to do a 10k run, but we underestimated the distance. When we were halfway around the park, we realized our mistake, but it didn't make any difference to continue or turn around.



But what a gorgeous day it was! Just couldn't resist putting up some older pix here. Gonna run the Vancouver marathon some day, just as tin-tin did!

imaRunner: Uncle Hock

"There'll always be another marathon." 

That's what Uncle Hock, whom I met at last year's New Balance Real Run (Oct 2007) told me.

I met him while queuing up for the john. Yes, it was a long queue, and some of us in the line started to make small talk. The gentleman behind me was Uncle Hock.

The first thing Uncle Hock asked me was to guess his age. I took a good look. About 1.65m, slender built, balding (like me). Under 60 was my guess. Uncle Hock had a sparkle in his eyes when he told me that he was almost 70 years old. He had ran more than 15 full marathons ("full, not half!" he reiterated). Wow. To me, who had only completed a half, that was something.

I asked him for the secret to his longevity. He told me two key points:
1) Listen to your body
2) There'll always be another race/marathon

I'll rememer that for a long long time. Frankly, I am not sure if I can still remember that when I am 70, but I'll try.

That was when I realize what running for life means.

PS: I met Uncle Hock at the 2007 SCSM. So he has completed at least 16 now! Way to go, Uncle Hock!

imaRunner is a series about ordinary people and their not-so-ordinary running achievements.

imaRunner

I couldn't help but read with some degree of fascination the last page of Runner's World magazine "I am a Runner". This regular column features judges, sports broadcasters, musicians, ... people from all walks of life, with a focus on prominent people.

What about regular people? Regular runners who would never (ok, highly unlikely) to be featured in Runner's World or Straits Times or Mind your body?

This series "imaRunner" is dedicated to ordinary mortals like you and I. Ordinary people doing not-so-ordinary things.

In fact, when I contacted many of the people who are featured in this series, they typically say: "Who? Me? But my story is not that inspirational or interesting!" I disagree and hope that readers will as well.

Be inspired!

PS: If you have an interesting story to share, do let me know. :)

BFG Rave Runs: Boston MA

No, no, not the Boston Marathon!! Not a chance. Just part of the US woman Olympic trial route, that's all. Continue reading if you are curious...

Oct 12, 2007
Easy 12k run in lovely fall weather of Boston. The last time I was here was 2006, but earlier in the fall (Sept), when NJ showed me the Charles River route. So these runs were along familiar territory.

Started on Memorial Drive due west, Crossed Charles River at River St bridge (5k), back along Storrow Dr towards Beacon Hill. Crossed over along Charles River Goodfellow Bridge. Went up to MIT Massuchetts Ave.


Oct 13, 2007:
11k tempo run. Same route as yesterday, except the last k along Memorial Drive.
Very cold morning. Temp 41 deg F, hands got very numb. But wonderful day, bright sunshine, and beautiful view of Boston and Charles River.

Didn't feel tired even though I ran at below 6 mpk for 4-5 km.
Running Index (RI): 48 (highest so far!)





View of Boston skyline



Oct 14. 2007:
8k speed run. Charles River-Boston U Bridge-Harvard Bridge
RI: 49 (higher than yesterday!)

Honor Roll: Mizuno Rider 10

2007 Singapore Bay Run/Sheares Bridge/Army Half Marathon

This has gotta be one of the most scenic runs in Singapore - going up Benjamin Sheares Bridge with a majestic view of the Singapore CBD/Marina skyline.

Started slow as planned. 3 k to start of ECP. The climb up was not as bad as I anticipated. Gained momentum on the down slope, and reached Fort Road (8k mark) after 50 min, which is faster than the 52-54 I expected. The second 8k (East Coast park with turnaround) was slower then expected at 49 min (total of 99 min for 16k). I planned to do this in 45 min. But keeping on track so far.

Tried to race the last 5k, but had trouble over the last 2 k. Cramps started setting in, and managed only 129 min (1 min slower than Phuket half). Considering the bridge, it wasn't too bad.

Weather was nice and cool. For the first time this year, there were pacers (2 h, 2h 15, 2h 30). An accident occured along the ECP just behind me, involving a taxi.

Was told by PK later in the afternoon that an army captain (26) collapsed 10 m from the finish. He died. Time would have been 1 h 30 min.

Best finisher from India - 1 h 9 min!



Veteran category... getting used to it. But pix shows much younger runners wondering what was this old man trying to do. I believe they all overtook me.

Honor Roll: Saucony ProGrid Triumph 4 (gold)

BFG Rave Runs: Brishane Australia

Officially, these were winter runs. But as we all know, winters in Queensland are mild!

July 22, 2007:
First visit to Brisbane and first visit to Queensland.
Started from Quay West apartments @ 132 Alice St, into City Botanic Gardens. Grand Banyan trees. Ran beside Brisbane river (very pretty, opposite Kangaroo Point Cliffs). Crossed Goodwill Bridge (non-motor vehicles) to South Bank. Very scenic run vai South Bank Parklands (Griffith U, performance center, museum, etc), under Victoria Bridge and past two more bridges. Trying to trace the green route (8.4k), turn around at a factory. HB<150. Temp<18 C.

Noticed many runners and cyclists out in am and pm. Beautiful city.

View of from South Bank Goodwill Bridge (non-motor vehicles), 9k


Kangaroo Point, view from Botanic Gardens across Brisbane River.


Museum along South Bank Parklands


July 24, 2007:
Started from Alice St, west to the river and ran along river shore walkway. Nice condos along the left. Up steep incline to start of Story Bridge. Went back down to the cost along James Warner Park all the way past Kangaroo Point. Many playgrounds along here. Past Goodwill Bridge, and retraced the same way along South Bank to .5k past third bridge past Victoria. U-turned and worked my way back to Goodwill Bridge and Botanic Gardens. Much faster pace this evening as I am more familiar and did not stop to take as many pictures. 1:15 time, about 12 to 13k.

Weather was overcast, temp 18 deg C

Story Bridge, Brisbane


View of downtown Brisbane from Story Bridge


Honor Roll: Mizuno Rider 10

BFG Rave Runs: Macau

Macau: A city with two faces: the self-styled Las Vegas of the East. And the fortresses, churches and food of former colonial masters Portugal speak to a uniquely Mediterranean style on the China coast.

Second visit to Macau, the first in 2001. Notable changes to the city, with many new hotels such as Wynn, Sands, etc.

July 8, 2007:
Easy 5k. Wynn to waterfront, passed Kwan Yin statute. Down to Sands resort and Macau Fisherman's Wharf. Recreation of various themes, including roman amphitheatre, volcano, Babylon, Africa, Cape Town, Amsterdam, Italian Riviera, etc. Back to Wynn and caught the water display.







Honor Roll: Saucony Type A

Phuket half marathon 2007

June 17, 2007

So this was it! My second distance event - in Phuket! Thanks to G, the friendly trainer at Laguna gym, who brought my attention to this race. Second visit in 7 months.. the first being in Dec 2006.

About 3000 runners for this event. Started at 6 am (7 am Sin time). Rained quite heavily from the start, and stopped after about 5k. Paced a SAFRA female runner for about 7k to the village (read somewhere that it is a good idea to pace female runners!), then another Thai runner to 9k turn around. 10k @1:02, which is a good time. Weather was cool and comfortable. Took a gel at 8k, and stepped up the pace a little.



Two slopes at about 15k, and I was glad I trained on hills last week (Bintan). Didn't stop. Relied mainly on my endurance drink and sweets. Second gel at 16k.
Last 5k trailing an older runner. Overtook him, but he caught up and ended strong.

After Allamanda (waved to R and kids!), it was via the Wedding chapel through the canal village. Cramps starting coming in during the last k, but I thought I had a decent chance to finish at 2:07 or so. My own time at finish was 2:08, although the official time was 2:09.18. Great conditions, and I didn't really feel tired (that's not what my better half thought!) Felt a strong sense of accomplishment, unlike the first half.



Ave HB 161, max 188. Official net time: 2:08:36. Position: 173/415.
Second and third place finishers were in the 50-59 years category with 1:40 time. Remarkable!

Some full marathon runners came in at about 6 hours. Guess there is hope for me. In addition, there was a runner dressed as a samurai (availabe on YouTube) that the boys found fascinating. Read their account of the event on

david's account

ethan's account

Honor Roll: Mizuno Wave Precision 8. Served with distinction, and retired shortly.

YouTube Video:

BFG Rave Runs: Regensburg Germany

Regensburg, Germany
Touted as Germany's best-preserved medieval city situated along Danube or Donau river close to Munich, Bavaria.. Isn't this a pretty town?



June 21, 2007:
Decided to take a slow run to see the town. Started off from Ibis hotel at Furtmayrstrasse at about 6:45 am, crossed the bride over the railway tracks into Maximillanstrasse, the main thoroughfare that goes through the historic town. Cobblestone road, with 2-story shops on both sides. At the Domplatz, is the DOM, St Peter’s Cathedral, a two spire medieval church of Gothic architecture. Down to the river (Danube or Donau) where the Old Stone Bridge spans. This 12th century bridge profiles the brilliant bridge builders of that era as the river was very rapid during that time. Ran west along the river, past more cobblestone paths and old stone walls and watch towers. Crossed the river at a bridge-dam (which explains why the currents are much slower nowadays) into Inselpark. Ran back under the stone bridge via AM Beschlacht, an artificial strip of stone foundation for the bridge. Crossed back to old town on Eiserne Brucke and back-tracked back to hotel. About 7 – 8 k. As in SF, hb stayed way below normal, in moderate range (<150). Good recovery run, the first since the Phuket half marathon.

Old Stone Bridge
A masterpiece of medieval engineering and a symbol of the wealth of Regensburg's merchants. Built between 1135 and 1146 and for much of its 800-year history was the only bridge that crossed the Danube at Regensburg. The massive pillars that carry the bridge's 16 arches dam up the river to form the rapids known as the "Donaustrudel."



June 22, 2007:
Took a westerly route this morning, turning into Albertstrasse and the Furst-Anselm-Allee park. Passed the Thurn and Taxis Palace (wealthy family), through part of Dornbergpark, and the Jakobstor (west gate) checkpoint. Continued through Stadtpark and Herzogspark before reaching the Donau opposite Oberer Wohrd. Crossed the dam bridge again into Inselpark and back the same way. About 7k. Went faster today, but still did not go above 160 for sustained periods.

Medieval fort



June 23, 2007:
While the last two days were overcast, this morning was gorgeous. Clear blue sky and warmer weather. Went the easterly route today. Turned into Osternallee park down to Villapark. Ont he way is Ostenton, a clock tower gate (west gate!). There’s a old “castle” at Villapark, which is very medieval. The filled in moat can still be seen. The river along this stretch is used for passenger ferries. Many stalls and benches were set up along the river in anticipation of the people’s festival this weekend. Ran passed the old stone bridge again, and tried to retrace the route back via Herzogspark. But I turned too soon and ended back into the historic town. That was fine with me as the smell of freshly baked bread from the small bakeries worked up an appetite. About 7 k.

June 24, 2007:
This being the last day at Regensburg, I wasn’t sure if I wanted to run. But the weather was gorgeous, much like yesterday. So I decided to go for another run. Longer this time, about 8 k. Combined the westerly route with the easterly route, so no surprise today. Enjoyed the scenery along the wooded parks and early morning clean up after yesterday’s festivities. This time, I didn’t go under the old stone bridge as I did the first two days. Instead, when up the side path up to the old stone bridge. The beer garden/restaurant was to the north of this side path (it’s actually a small island Stadamhof). Recalled the brutwurst and beer last evening with Kerry Vandell, Deborah, David Downs, Meg, Shaun and Shahid. Turned south at Villapark and retraced step back to Ibis. About 8 k. Took some nice photos from atop the old stone bridge.

Old “castle” at Villapark, which is very medieval. The filled in moat can still be seen.



Ostenton, a clock tower gate (west gate)



What a wonderful and delightful town Regensburg is!

Honor Roll: All runs done on Saucony Type A, which is nice except for the cobble stone road! Next time, if there would be a next time, I'll be sure to bring along well cushioned shoes.

2007 Mizuno Mt Faber 10k

Mt Faber
105 metres in height, located on the southern part of Singapore. Well known for its panoramic views of the harbour, Sentosa and other Southern islands and cable car connection to Sentosa. It has been more than 20 years since I ran up these slopes with BC and HC while we were students. It took another old school friend, TC - who told me about this race, to bring me back to my earlier years.

Apr 22, 2007
Started off at 7:40 am. Initial easy run to Morse Road. Two inclines up Pender Rd, with a level stretch in between. Many runners walked up. Took some good looks at the view from up there. Reached summit in 31 min, and it was downhill all the way. total time: 65min (blame it on the traffic lights!)





My first 10k race after more than 18 years. Good tune up for July half in Phuket.

TC took part as well, but didn't manage to see him. Way too many people! About 2,000 participants. Not too happy being in the veteran category.

Honor Roll: Mizuno Wave Precision 8

BFG Rave Runs: San Francisco CA

San Francisco, consistently voted the best city in the world to visit. And every visit has been consistently memorable for me. The visit in April 2007 will be remembered fondly for years to come.

April 12, 2007.
16k run from Fisherman's wharf pier 39 to to Golden Gate Bridge (foot, southern end).
15 deg, windy but sunny. Didn't wear the wind jacket, so it was rather chilly. Very beautiful day, and hb was about 10 below usual. Ran mostly on moderate hb (<150).

First stretch from Hyatt hotel to wharf then met crowds from the pier along Jefferson for about 1k. Round the marina and up Fort Mason (quite an incline, but good training for Mt Faber). Long stretch past Crissy Field (former marshland), and down to foot of Golden State Bridge. Intended to go up, but could not find Lincoln drive.

Great views of Alcatraz on way back. 15 deg, windy but sunny. A most enjoyable run.


View from Fort Mason.



View of Golden Gate Bridge (background)
Incidentally, this stretch is part of the San Francisco marathon!



View of Golden Gate Bridge (foot of bridge)



Another lovely run the next day, April 13, 2007. This time, made it up all the way to the Golden Gate Bridge. Beautiful view of SF city and Sausalito from the bridge. Lincoln road up (ran by the footpath on the side) was the real test/killer for about 500m. Surprisingly the incline on Golden Gate bridge is manageable. But very windy up on the bridge






At dinner one of the evenings, PT asked me why I ran such long distances (16k). My response: I enjoy the run, especially the scenary and view. To quote a good friend, Brent, there's no better way to see a city!

Honor Roll: Mizuno Wave Precision 8

BFG Rave Runs: UAE and Bahrain

Sharjah, UAE. Apr 4, 2006
4k around Radisson hotel. Closest I'd got to running in high temp-low humidity conditions. April is not too hot.



Dubai, UAE. Mar 19, 2007.
4k around Emirates Tower by the boulevard. Very green amidst the dry landscape. I was told it took lots of work to keep the city green. The Dubai marathon goes through this stretch!



Bahrain, Mar 22, 2007
6k. View of part of the $1.3 billion Bahrain Financial Harbour.

BFG Rave Runs: New Zealand: north island

Jan 20, 2006.

5k along Highway 1 (background) adjoining the sea. Stayed at Coastal Motor Lodge.



Auckland, Jan 22, 2006. Ran two rounds around the block, including Myers Park just adjacent to apartment at Queens Street.


This is the view from Sky Tower in Auckland. At 328 metres Sky Tower is the tallest tower in the Southern Hemisphere, offering breath-taking views for more than 80 kilometres in every direction.

Lake Taupo, Cascades Motor Lodge (by the lake). Jan 25, 2006. Ran along lake to Lake Terrace track (all the way to big tree after Hula Street).


PS: This motor lodge was recommended by Poh Choo and Francis. Thanks, guys!

Napier, Jan 28, 2006. Large town, known for art deco. Pix: Visit to Te Mata winery


Coromandel, North Island, New Zealand.

Westminster Lodge, Mountain Road at Rotorau. Jan 30, 2006. Two runs, the first downhill and the second uphill. Managed to make it up to the top the hill though it was a little of a struggle.