The Dream Runner

Brooks Pure Project Series: First Encounters

2012-02-16T02:05:00.000+08:00

BrooksRunning has become one of the recent major shoe manufacturers tolaunch a line of ‘Minimalist’ shoes – The Pure Project series in late 2011. When it came into Singapore just very recently, I found the opportunity to take a pair of the lightest and most minimalist version,The Pure Connect for some trial runs. AsI was new to the new technologies from Brooks, I went in quickly into youtubeand found some good information of the philosophy and key features of this newline.

I put on the Flow and Connectto do an initial test, and found the Connect gave me a more snug fit (since Ihave not too wide feet). The Flow wouldhave more cushion, weigh slightly heavier and provide a nicer fit for the runnerwho needs width, My first few strideswith the Connect was quite a pleasure as I loved the ample mid-foot cushionwith good responsiveness to boot.

At8.7ounces, the shoes felt light yet provided a cushy feeling with very snugfeel. It also gave me a slight forwardlean which could be due to the ‘rounded-off’ design of the shoe, including aslight upward tilt at the front (which is good for me as I keep my feet ratherclose to the ground). That makes it morepropelling and makes me go a tad faster than what I could be comfortable atfirst, but it will definitely make for some very fast running – just great forracing up to 21km distances.

This shoe comes with 5 keyfeatures, integrated quite seamlessly to give that overall feeling of snugness,responsiveness and propulsion.

Heel Wrap
The heel is made to wrap the heel better to prevent the feet from wobblingabout, an issue faced by many Asian runners who experience ‘heel slippage’ withconventional shoes.

Toe Split
The split on the underside of the shoes between the big toe and the rest of the4 other toes provide that nice touch, which might have given the feeling ofbetter grip and road-holding even on uneven surfaces, as was experienced in mytrial run through some trail terrain.

Go Green

The “green” midsole technology incorporates less layers to give a better feelfor the road and a responsive ride. The 4mm heel-toe differential (drop) wasvery comfortable for me as they tax my calves a lot less than zero-drop shoes,and in some ways, help to give than forward tilt and lean.

Elastic Band
The elastic band on the top of the mid-foot helps to wrap the sides of the feetin to give the snug feel. Because ofthat, I have had to go ½ size up to US10 for a more comfortable fit. Asian runners with wider feet might find it abit too snug for comfort, and that's when they can take a look at the Flowversion.

Natural Last

The PureProject line prides itself as having a natural last that follows theshape of the feet.

Philosophy behind the Brooks Pure Project Line

To the Minimalist or Barefoot purist,the Pure Project line would definitely not qualify to be one. However, I feel it is sufficiently minimalwithout sacrificing the mid-foot cushioning, responsiveness and groundholding, which is more similar to racers. Definitely a good shoe for runners who are new to minimalist running,and are seeking a safer option to train for and transition progressivelytowards minimalist running.

I would also take the Pure Connect forspeedwork, tempo runs and even LSDs for up to 30km. I have run it in for distances of 10-25kmrather comfortably thus far, along road and x-terrain.

I am suitably impressed with the Brooks Pure Project line, especially with the Connect. A few of my friends have also provided very positive feedback on the Flowand Cadence (structured cushioning) range that they have trialed. I see the Pure Project line can be a goodcontender in the Minimalist Running & racing market, and look forward totaking them for even longer runs and more trials.

ST Special Report: They RUN RUN RUN!

2012-01-29T13:16:00.000+08:00

The Straits Times Special Report 28 Jan 2012

The Straits Times carried a Special Report (THEY DO RUN, RUN, RUN) ON 28 Jan about the growing base of runners pounding the tarmac, tracks and trails at all hours of the day and night, in many interesting routes around Singapore. My Father-In-Law (FIL), 75-yo Soon Ah Chai was one of the featured runners (70s age group) as an avid runner who has been running 8-10km daily for the past 20+ years, rain or shine.

Before I embarked on serious running some 8 years ago, I had difficulty understanding his passion and doggedness to run everyday in spite of the weather. He ran in half-marathons, marathons and ultra-marathons, from Singapore to countries in Europe, USA, Australia, Asia. He lost count of the number of marathons he has completed, but estimates he has done about 80+ during all these years. I recall he even ran on all his children wedding days, save for that day when I wed his beloved daughter (she gave him many warnings prior...hahaha). We never quite understood why he loved to run so much, and how he could sustain all those years of running without taking any breaks at all. On top of his busy running schedule, he had a restaurant business to attend to, which made his feat even more remarkable.

Only when I started to run in 2004, with Beverly (my wife) following suit in 2005, did we understand his passion for running and why he never felt tired of that seemingly same route/distances he pounded on for most of the year. We helped him to sign up for races and even went overseas together for marathons. It was sheer joy to see him complete within cutoff time of 14.5hrs in the inaugural Sundown Ultra-Marathon of 84km. Since then he had gone on to complete more marathons and if not for the constant nagging of his wife and family, would have done even more Ultra-Marathons.

We bonded and became closer because of running. Running has become a common topic whenever we meet (where in the past, we really didn't chat much other than the usual stuff about work and children), and my normally quiet FIL will become chatty with bright-lit eyes whenever the customers broach the subject of running, marathoning and all the overseas run conquests. And yes, he even had a book written about his running passion in Chinese, which he would gladly share an autographed version with, for interested visitors to his restaurant along Joo Chiat Road.

Of course there are so much more to talk about this passionate runner, and all the inspiring stories and anecdotes from him, but suffice to say, he is a model for many of us runners new and veteran who wish to be able to continue to run, stay healthy, and have fun all the way into our 70s, 80s or even older. With this Special Feature of runners of all ages doing something simple, enjoyable and health-enabling, we hope to see more runners embarking on this healthy lifestyle of...RUN, RUN, RUN!

Running Clubs & Groups In Singapore

2012-01-28T20:14:00.000+08:00

SLOG IT OUT TOGETHER: Straits Times 21 January 2012

Happy that Team FatBird is is mentioned as one of the largest running clubs in Singapore.

We are grateful and appreciative of the participation and support from all FatBird Runners and Members which helped make us one of the fastest-growing running groups in Singapore. Lets look forward to more great fun and 'happening' training and group runs together in the Dragon Year! GO, FATBIRDS, GO!

Sports Bras vs Speedos: Running Statistics

2012-01-12T12:05:00.003+08:00

Some interesting statistics of female and male runners in the USA.

Merry Christmas 2011

2011-12-20T14:21:00.000+08:00

Wii Run With Rudolph to usher in Christmas 2011

Christmas Album 1 @ Marcus

Christmas Album @ Kim Lai

Christmas Album 2 @ Marcus

MR25 Ultra-Marathon 2011

2011-12-18T22:28:00.005+08:00

Facebook Photos from CK Chin, BTing, David Tan, Tey, Ronnie, Kim Lai, Richard, Cindy, Puay Kiang, Mohan, KPI

Since 2005, it has been a yearly ritual for me to participate in the MR25 Ultra-Marathon, save for 2007 when I was away for the Chiangmai Marathon. With growing numbers, this year's event put a cap on 300 participants, with many of the FatBirds and Sunbirds going for their maiden Ultra-Marathon.

As a member of MR25, I get to this race for free, so I registered rather early for the slot. I normally go for 5 laps of the 10.2km to-fro circuit along the rocky MR trails. The number of support and cheer teams have also grown over the years, making this Ultra-Marathon a year-end get together of sorts for the running community.

When I arrived to MR Amenities Centre by bus at 6.45pm, the pre-race briefing was about to start. Put on my bib, checked in my bag and proceeded to the start line. All runners were given from 7am thru 7pm to complete as many 10.2km laps as possible, with a minimum of 5 laps to qualify for the finisher cert and tee.

As I did a Circle Line run on Saturday, I decided to take this run real easy. I started off from the mid-pack at about a 7min pace. The weather was cool and nice after last evening's showers. As I ran along the trails, it was good to catch up with many friends and even had a number of enquires about FatBird training hehe.

The most difficult part of the course to me was after the Ranger station towards the U-turn, where the trails were rocky and we had to keep a diligent eye lest we take a tumble. A staple was applied to the bib at the U-turn before we proceeded back towards Northern Route. It was great to see the JMs and some FatBird supporters as I posed for photo and received a nice Sng Bao.

The 2nd lap was much the same, but I decided to put on my Santa hat for that extra festive feeling. That caught lots of attention and friendly smiles from fellow runners and other park users. With all the 'merry-making' and well-wishing, time passed rather easily, and soon I was back to the Amenities Centre, where I broke into song of:
"Two Turtle Doves, and a FatBird in the MR trails"

I was stilll feeling good on the 3rd lap, just that the legs started to get more sore from the loose and rather sharp rocks on the trails, esp. the U-turn area. The drinks point just before Terantang trail of Pocari Sweat was something I looked forward to as we would pass that twice for each lap. It was good fun passing fellow runners along the way and giving words of encouragement or festive greetings. Soon I reached the start point this time with the words of:
"Three French Hens, Two Turtle Doves, and a Sng Bao waiting for me..."

As lunch was not ready, I took a banana and gel to relief the hunger pangs, before proceeding for the 4th lap. After many numerous slopes, my legs were getting tight and sore, but I was still able to chug up all the slopes at a sustainable pace with no danger of any cramps erupting. I was still feeling quite strong as I U-turn, then on the way to the start-point, I was informed that lunch had arrived. That perked me up slightly as I knew there would be just 1 lap remaining for me. As I returned, I sang quietly:
"Four Calling Birds, Three French Hens, Two Turtle Doves, with a hot kopi waiting for me..."

I took a slightly longer break before starting the 5th lap. There were no signs of chaffing or blisters forming, which was good. Grabbed a milo Sng Bao from one of the kind support teams and I was soon on the way to complete the 5th, albeit adopting a slower and more cautious pace. Had time to chat with more runners at the water-hole who were feeling the effects of the rocky trail. The good news was that the weather held on well, and provided some relief to the tiring bodies.

After chugging up slope after slope, I was glad to finally reach DQ's support point - here I was asked to do a 'jump' for a finisher photo :) I took it cautiously as I did not want any eruptions so close to the finish line. Although there were offers of sugar-cane juice and other goodies, my mind was just on finishing off the run and taking a rest. I proceeded on without taking anything (thanks for the offers, guys!) and with 1km to go, I picked up pace to finish off strongly to the chorus of:
"Five MR Loops, Four Calling Birds, Three French Hens, Two Turtle Doves, and a happy ending to the running year"

I completed in a time of 6hr37min, which was not fast, but still a satisfying time for me as I did not have any walk breaks thrown in this time. I also did not feel much pain other than the slight sores on the underfeet caused by the rocky trails. Overall, I enjoyed the whole race experience, thanks to the wonderful organization of the MR25 committee and the host of photographers and supporters who were so generous with their offers of Sng Bao, drinks, buns, sandwiches, etc.

Many of the friends whom I have recommended this race to also enjoyed the experience and many did very well at their maiden MR25 Ultra-Marathon. With the reasonable race fees, trail ultra-marathon experience, conducive support atmosphere, this is one race that should grow in popularity with the running community in the years to come.

Standard Chartered Marathon Singapore 2011

2011-12-08T01:30:00.026+08:00

This is my 7th Singapore Marathon since my maiden marathon in 2005 where I completed in 4:08h in hot and humid conditions. Ever since, I have been faithfully supporting this homegrown marathon as a runner, marathon pacer, running for charity, or as marathon trainer to the Ops Sunbird Program which is in its third year, and growing in healthy number of trainees.

On race morning, I gathered with the Full Marathon Sunbirds and friends at Scotts Road 3:30am for photo taking and baggage. For the first time this year, all night MRT train services were kept open to facilitate the participants, and I too, like many regular drivers, decided to leave the car at home to take advantage of the baggage services which promised to be nearer to the finish line post-race for easy retrieval. It was a big mistake, as many had the same thinking, leading to massive queues at the small number of baggage lines. I made it to the start line barely 5min to the gun going off, while a number of my friends got stuck for more than 1-2hrs.

This year, Team FatBird were not the official pacers, so we had the luxury of following the BMW Pacers and letting them keep pace and show the way. The gun went off at 5:00am sharp. The first few km was rather congested as I tried to keep the 3:45h pace group in sight as a gauge. As we turned into Nicholl Highway, Johhny, Benjamin, Kwee Teck, Han Chee ran up to say hello, and together we went along for the next few km. We were running 5:10min/km pace earlier, but good that the Pacers moderated to about 5:20min/km subsequently. It was rather dark when we entered the F1 Pit area and then onto the ECP portion.

I could not see any distance markers for at least 10km, and was happy to just follow the rather large group of 3:45h. Han Chee later pointed to me the 12km distance marker which was so small and flushed in, that it would be hard to make out in that darkness. We settled into a 5:20min/km pace by 15km, and just went into cruise mode the ECP service road. There were only two 3:45h Pacers, and by 17km, one dropped pace probably due to the humid conditions, leaving Pacer Aaron to show the way. Han Chee, Johnny, Ben and I were happy to keep a distance of about 200m from the Pace Group. We were all going strong as we U-turn somewhere after the F2 service road.

Han Chee mentioned he would be happy to just do sub-4hr as that would mean a PB for him in local marathon terms. I told him to take it easy, and just maintain pace but not to work too hard. I moved up in search of the 3:45h Pacers which had gone slightly ahead...waved and acknowledged many Sunbirds and familiar faces as I passed them on the other side of the ECP segment. I took a pack of Hammer gel at the 13km mark, and then an endurolyte at 20km. That seemed to keep me going on quite well, and with hydration stops most of the way, I was able to sustain the pace in rather cooling weather. By 28km, I could see Fort Road and braced myself for the boring Marina Barrage stretch. It was then that I had the company of Michael Bolt who had kept pace strongly till that stage, and then we met up with Melvyn as well.

I ran with Michael and Melvyn most of the way along the Marina Barrage segment, just maintaining enough momentum not to get cramps and getting out of that place soon enough. At the end of that demoralizing stretch, I was happy to just catch Joey who was stationed at the Shotz gel point, where he was taking nice shots of friends and runners. I had earlier taken another Hammer gel at the 25km mark, so kept the Shotz gel for later use. I popped another endurolyte at the 32km mark just to make sure the cramps stay away...body sensed - all systems still ok. I didn’t apply any of the Tiger Balm ACTIVE cream on offer as there weren’t any tremors nor niggles felt. I was happy to see the SAFRA MF support point along Marina Boulevard area, where I was offered Sng Bao again (although I did not take it) and had my pic taken…thanks.

With about 5km to go, Heartbreak Bridge (which saw a massive crowd walking last year) was in sight. Fortunately, it was clearer this year, and I had some access to jog up the whole length of the bridge. There were many walkers and even crawlers at that stage, and 2-3 were seen puking over the sides of the bridge. A number were sitting or lying down to get medical attention or just taking a breather. A cramp nearly erupted as I neared the top, and I was lucky it eased off on the downslope as I slowed down.

In the horizon, I could see a massive crowd merging from another direction, which started the final 3km of ‘human wall’ bashing through for us full marathoners. Although I could see water points on the sides, and even some familiar faces, I did not venture to go near as the crowd was so thick I worried I could not get moving should I go for the water. After some weaving around and squeezing through small openings in the human wall, I almost gave up. It was only the thought of not wanting to get stuck in a claustrophobic situation that kept me moving.

As my speed slowed, the threatening cramps stayed at bay. The final 1.5km was most challenging as the crowd got even thicker from the mergers of the 10km and even 5km runners. By doing a mixture of jumping up the pavements, and then skirting to the sides of railings, and shouting for walkers to move to the side, I eventually made it to Esplanade Bridge for that final 1km. Even then, the coast was not clear as I had to lose more time squeezing through to get to the full marathon finish pathway.

I was a little surprised that the Full Marathon path was in the middle section, where normally it is on the side closest to the VIP/Spectator stands. I took a look at the clock and it showed 3:49h+…so I made sure the front man was out of the way before posing for a ‘flight-landing’ finish. After I crossed the line, Michael tapped me from behind. He was so happy he broke the Sub-4hr mark (last year he did 4:04h), and by a good 10min at that. He mentioned he kept a distance of 20m behind me all the way from Marina Barrage….wow, he is one great pacee :)

After collecting the finisher tee and medal, I rushed to retrieve my baggage (worried of a jam again after the morning’s experience). Fortunately, there was a separate queue for the Full Marathoners by timings. Being in the sub-4hr, we were still early and there was almost no one in the queue at that time..haha. After collection, I went to the NB-Sunbird Hospitality tent to marry-up with all the Sunbirds, FatBirds and friends for our massages and refreshments.

The Sunbirds did well, and there were lots of juicy stories about the challenges in overcoming the humid conditions and crowd. Beverly did well to record a 2:25h for her comeback Half Marathon, without any aches nor pains at all - her mid-year injury have healed well. The next 1-2 hours were spent catching up, photo-taking and meeting the many pacers, trainees, runners and friends. In spite of the many complaints against the event, most of our Sunbirds and FatBirds

were fortunate to have overcome them, and we did have an eventful and fruitful Singapore Marathon 2011.

I had one of my easier marathons without the stress of pacing, and the 3:49h was also one of the better marathon times I have recorded for the Singapore Marathon. More importantly, my hydration, nutrition and race plans went well to allow me to complete the race feeling good, and that is the kind of marathon race experience I hope to have more of in future. With that, I am happy to declare a successful marathon training journey and race at the SCMS 2011.

NB Minimus Road Zero

2011-11-20T01:45:00.003+08:00

After wear-testing the yet-to-be-available Minimus Trail Zero-Drop (MT00) from New Balance for about 2 months (Check my earlier review HERE), I was asked to give the Minimus Road Zero-Drop (MR00) a try to see how the new range of zero-drop light-weight shoes from New Balance will do when they go to market in March 2012.

With the number of new minimalist shoe offerings from New Balance, I have yet to get a chance at the 4mm heel-toe drop Minimus Road (MR10) that was only recently launched. So, here I am leap-frogging ahead slightly to take a jab at the MR00 instead. The NB MR00 certainly did not disappoint as I unravel the 6.4ounce package from the box. The upper was more plush than that of the MT00, and yet retain that breathable mesh-like material and honeycomb-patterned good looks.

I found the shoe tongue to be quite interesting, with one side fixed on, leaving the other side to be just pulled in for a snug tuck-in. There were just a few lace holes to go through and putting it on was such a cinch. The MR00 retains the ever popular Vibram outsole (see NB Minimus Zero Sole) that has been synonymous with all the minimalist offerings from New Balance, with the flooring being flatter than the trail version - primed for road running.

So how is the traction of this slick beauty? I had the opportunity to bring it for a short run on rather wet and slippery concrete ground (after a bout of afternoon rain), and was pleased with the road-holding capabilities of the MR00. The horizontal strap was diminished and even softer than the MT00, giving the front of the foot much better room for movement - I could wriggle my toes with ease and yet got the snug feel without the constrained-feeling.

The MR00 retains the good mid-foot cushioning and responsiveness of the MT00 and some of its very popular racing comps like the RC1300 series. However, the pleasant surprise was that there was even some heel cushion, not too much, just good enough to give that comfort when the legs go tired and would like some heel support. In spite of the zero drop configuration, I did not feel much strain nor work on the calves as I would on some of the other minimalist zero-drop options.

After putting it through its paces for 7km-10km runs, I am convinced that this will be another hot seller when it becomes available at the stores in March 2012. With the many attractive colorways it will come in, there is no doubt that many NB fans and runners will clean out the stores as what had happened to the MT10 and MR10 in the recent launches. NB will do well to get a better gauge on demand for the Zero series and bring in sufficient numbers to satisfy the growing market for vibrant, effective minimalist offerings such as the NB Zeros!

Compression Socks For The Distance Runner

2011-11-11T11:22:00.015+08:00

Ever wondered if those 'funny-looking-long-socks-to-some' work for endurance and distance runners? If you have been noticing more marathoners and ultra-distance runners having them on during training and races, you would have seen the myriad of colours and brands that they come in.

CEP Compression Socks

Compression garments, and lately compression sleeves and socks have been largely worn to speed recovery after long and hard workouts as they aid in better bood circulation and veinous return, which go towards flushing out the lactate wastes accumulated during exercise. With the waste products causing muscle soreness and sometimes even cramps, it is no wonder these compression tights and socks play an important role in helping us recover from the soreness much faster, enabling us to get onto the roads and trails sooner rather than needing more time to rest and recover.

BV Booster Calf Sleeves

I have used compression tights such as 2XU in post-race and training recovery, and have used them in races to good effect, often delaying the onset of cramps (which used to inflict me before). Although the long compression tights are useful, they are restrictive when I need more localized compression like just for the calf region. That is when compression calf guards and socks come into play.

2XU Compression Socks

I have used a number of compression socks and guards in the past six months like CEP Compression, BV Booster calf sleeves, 2XU Compression Socks (new) and calf guards, all with positive effect to a greater degree. The CEP compression socks are very comfortable and more importantly, perform well - good that they come in some nice colours as well. The BV Boosters are high performance and good value for the slightly higher price they command. The 2XU compression socks are new to the market (coming on after their popular range of calf guards), and on initial testing show promise of a performing product at attractive price points for the marathoner seeking his/her first pair of compression socks/sleeves. They come in race and recovery models to cater to the different compression requirements.

Without having tried enough brands and haven't had sufficient exposure to them, I found a good review article about compression socks from Runners' World which gives 'a good guide to compression socks for any scenario'. If you are looking to have faster recovery from those hard and long runs, half, full and ultra marathon races, avoiding or delaying onset of calf cramps, you may wish to try out some of these effective compression socks and calf sleeves. You never know if they can help you recover faster and alleviate your cramping issues. As they say, the taste of the pudding is in the eating...try to know if they work for you.

Wheelathon360

2011-11-03T15:31:00.005+08:00

Step into my wheels. Race in a wheelchair relay challenge on the Singapore Grand Prix race track and help us raise funds for a sports outreach programme for the physically disabled. Come support me and my fellow physically challenged athletes as we race against Singapore runners and cyclists for a good cause! - Fung, President of HAS Handcycling Association of Singapore

All running friends and community are invited to join us at this Wheelathon Roadshow to have try-outs of the handcycle and wheelchair.

Do visit the official website http://wheelathon360.com/ for more information about the actual event on 12th November 2011.

The Minimalistic Newton

2011-10-26T21:45:00.010+08:00

The MV2 is Newton Running's answer to the minimalist wave that is currently gaining momentum in the running world. It did take quite a while for it be to ready in spite of a much earlier preview than some of the other minimalist brands. But well, it may be a case of 'Good Things Must Wait' for this shoe company which prides itself in promoting the science of motion and mid-foot running with the land-lever-lift methodology.

Having had good experiences with the Newton Distance Racer and Gravity Trainer, I was just waiting patiently for the MV2 baby. Although the first colour isn't that great (Newton promises more colorful MV2 options soon), I was still happy to bring this 6ounce zero heel-toe differential shoe with the less pronounced lugs (5 now instead of 4) for a test ride.

Since it is still pretty much a running shoe, although minimalist, I had no problems with getting acquainted. The MV2 does make it easier to walk with compared with the usual Newton shoes, likely due to the lowered heel balancing off the pronounced lugs. The upper is thin and translucent to the extent we can see the colour of the socks and feet inside ..haha. The good breath-ability and drainage properties that is synonymous with the Newton family is carried a notch further. The heel counter feels softer and wraps around well to give a very comfortable fit.

With the smaller fitting of the MV2, I did have to go up 1 size from my usual US9.5 fit, but once on, it felt snug and comfy. Although I have tried it twice for just 8km, I would imagine that the MV2 can bring me comfortably fast for at least a Half-Marathon, just like what my other racing shoes would do.

I have been asked if it can carry through for a Full Marathon - still too early to say till I have the opportunity to bring it for long runs. If this baby retains the durability and reliability that the Newtons are known for, I can see a potential winner in the MV2.

Minimalist Review: A VFF Interview With Beverly

2011-10-17T02:29:00.001+08:00

Beverly has been injured since the Sundown Marathon in May 2011, mainly due to a muscle tear aggravated by the stress subjected during the final 8km walk back to the finish line. Many trips to the sports doctor, physiotherapist and podiatrist revealed that Beverly’s injury was due more to the stresses in the way she runs, exaggerated by the poor running form her not-too-straight spine had been subjecting her to.

Beverly has recently taken to trying out minimalist running footwear like the Vibram FiveFongers (VFF) and New Balance (NB) Minimus during her rehabilitation, in a bid to go easier on her legs, as well as take the opportunity to encourage a more mid-foot running stance.

Dream: Why did you lay off running?
Beverly: On doctor’s advice, as I suffered a terrible muscle injury. It was painful to even walk, not to mention run.

Dream: How long have you laid off from running after the injury?
Beverly: 2.5months

Dream: When did you start wearing VFF?
Beverly: early Sep 2011, using a pair of Komodo Sport

Dream: How did you begin with the VFF?
Beverly: There was a step-step guide that came with the shoes, and I followed the instruction manual closely. I did feet strengthening exercises daily for the first 2 weeks as prescribed. I also wore the VFF for short walks around the neighbourhood. After 2 weeks, I started running at the stadium track with VFF once a week for about 1.5km.

After another 2 weeks, I was running for about 2km on the road (but avoiding hard concrete surfaces when I can). It has been more than a month since I have started with the VFF, and found that I could bring my mileage in normal shoes up to 15km in a recent FatBird training run.

Dream: Your feeling about the shoes?
Beverly: They feel soft, snug, light, comfortable and offered me enough protection from the hard ground.

Dream: Did you find any change in running form?
Beverly: Yes, it sort of altered the way I run. Initially, I walked in it and after 10mins felt sore on my soles. I then realized that I have been walking very hard, especially whenever I wore heels.

Dream: Do you find yourself adapting to mid-foot striking?
Beverly: I cannot tell for sure, but I feel the angle of heel strike have reduced significantly for me

Dream: Do you find an increase in cadence (feet turnover)?
Beverly: Yes, I did increase my cadence according to the VFF booklet. With the increased cadence, I found that my feet pounded less and there was less pain. The breathing was initially a bit difficult to regulate (could be due to the harder workout from the increased turnover). After a while, the breathing became more regulated even with the increased cadence.

Dream: Will you wear the VFF for the year end marathon?
Beverly: No, I will take my time to adapt to the shoes and new running form gradually, and not rush out to run long distances with them. I have been advised to use them as training tools to help correct my rather poor running form to avoid injuries. After the recent injury, I have learnt to be more patient and careful with putting on new gear, especially shoes until I have tried and tested with them sufficiently.

Dream: What shoes are you using for marathon training?
Beverly: I wear mainly my New Balance cushion shoes for long distances and light cushion racers for running shorter distances. I intend to use the VFF and Minimus for 1-2 times a week on short distances of 3km-8km to build up my leg strength and to improve my running gait.

Dream: These shoes look funny with the 5 fingers - have you received any stares or comments?
Beverly: I have received many positive comments from colleagues and friends so far, who find the shoes very nice. They have told me they would like to get some for gymwork and their brisk-walks and jogs in the parks. Some have asked if they could wear it around for walkabouts, hiking, travelling etc.

Dream: How would you rate the shoes after just 1 month of use?
Beverly: I am happy with VFF in terms of looks, comfort, flexibility, especially when they are working for me. I would give it a high 4 out of 5 stars for now. I hope to be able to share more when I have used it for a couple more months.

Beverly has since gone on to race the NBRR 10km (using cushion shoes) with a respectable timing. Given a few more months to rehab, Beverly hopes to be able to be back to where she was or even better. We wish her all the best in her comeback to distance running.

Good Running Form

2011-10-03T13:47:00.000+08:00

Some of the good running form techniques presented by representatives of the proponents of barefoot and minimalist running.

Good Form Running - New Balance

Bareform Running - Merrell

Land, Lever, Lift - Newton Running

Correcting Running Form - Pose Technique

The Featherweight Flock Meetup

2011-09-25T11:38:00.017+08:00

Minimalist feet of The Featherweight Flock

It was the inaugural meetup for The Featherweight Flock (TFF), a group of minimalist running enthusiasts at the MacRitchie Reservoir Park. It was a nice comfy gathering of minimalist runners who came in their FiveFingers, Minimus Trails, Merrells and Newtons. As we were planning on covering some heavy trails interspersed with real rocky terrain, we were not really expecting any 'completely barefoot' runners nor even the hurache crazies :D

About 13 of us showed up on time, all mostly in our barely broken-in, but real colorful and chio minimalist babes (incidentally, there was only a lady runner in the midst - we want more of them at the next minimalist weekender). A greeting among the runners were followed by quick chatter on the shoes and how they would perform in the trails. A few group photos of the minimalist shoes and people later, we headed up the Northern Route.

I had my green NB MT00 (Zero-Drop) on for this trails test run. I had has a few runs with the MT00 on road up to 12km with good responses and sensory feedback. The MT00 performed well on the more sandy Northern Route this morning. The other runners wearing the MT10 and VFF gave good feedback too. As we ventured on to Terantang Trail, it got more rocky, and a heightened sensation similar to walking on those 'pebbled massage paths' was felt. We slowed down a little and watched our feet and landing more cautiously. If anything, it made most of us land even more on our mid-foot with very little heel-dropping (because of the painful feedback).

As if that was not sufficient, the Rifle Range Link took the cake for the most rocky passage of them all - we had to resort to walking at certain stretches just to be sure no accidents occur to our runners. The VFF guys seemed to be enjoying their foot-massages, while the Minimus runners were getting a bit more support from their thickened Vibram soles. The Merrell and Newton runners too were enjoying the 'rocky' experience. We had lots of good chats at the edge of the Rifle Range Trail, saying 'hi' to many familiar runners who were on the trails training for their upcoming NorthFace 100 race in mid October.

The return trip was back via the rocky path, and it was not till the Lornie Trails where we could try to run on smoother gravel and sandy dirt tracks. The grip and holding of the MT00 worked like a charm over here, and I could pick up speed to run through that 2.4km stretch. I met up with a couple more from the Featherweight Flock and ran back towards the MR Amenities Centre for a good 13km workout.

Joe and an earlier group who did 10km were already back. Winston, Roy and other FatBirds who ran a longer route for NorthFace training also got back around the same time. It was great to meet BTing, JacQ, Irene and the JieMeis out training in their new trail shoes too. Alvin, Johnny and a few who wanted to join TFFs were slightly late and did their own runs.

There was a good round of sharing and exchanging of experiences of running in the trails with the various minimalist shoes. The interest in Minimus was quite high, especially with the new colours of the MT10 just arriving to the stores. Just like the MT00, the VFF were found to be not too suitable to be used in such rocky trails. Most of the minimalist shoes, including the MT00 experienced slightly slippery conditions and loss of good grip on the rocky slopes along the Rifle Range Trails. Overall, it was a good experience for the minimalist runners.

I personally find that the MT00 runs better on road, tarmac and flatter sandy trails rather than the rocky and slippery conditions in many stretches of the MacRitchie terrain. I would not venture in there with the VFF for now, but will probably try the MT10 in other parts of the MR trails at the next TFF Run. Thanks to all who came and share in this inaugural minimalist weekender, and I hope to be able to do more of such minimalist group weekenders in future.

Facebook photos from Steven Tan, Joe Goh

First Adventures With 5Fingers

2011-09-21T12:52:00.019+08:00

With the growing interest of all things minimalist running and 5Fingers, I had to give it a go to understand better the attraction of these ‘used to be monkey-feet looking’ running shoes. When I was first broached about trying these trainers more than a year ago, my initial thought was that they looked too unconventional and ‘ugly’ for anyone who might want to wear them, other than for technical reasons.

VFF KomodoSport

One year later, Vibram FiveFingers (VFF) had come out with much more attractive, colorful designs and options, the latest models with shoelaces to boot. The ladies were going gaga about their uniqueness and even the guys were drawing a lot of endearing attention from non-runners and runners alike. A growing number of my friends and fellow runners were trying out the minimalist options to better their running form in a bid to not only run smoother, but more to reduce running-related injuries with mid-forefoot striking gaits (which will eventually lead to better running form overall).

When I was informed that Vibram FiveFingers (VFF) was coming out with a step-step instruction guide on the proper use of the shoes, I felt it was time to bring them through the manufacturer’s proposed protocol and see if all these minimalist running are just hype and loads of smoke. Even though I am already a forefoot runner, I went with the advice to walk in the VFF KomodoSport (KS) for 2 weeks to get my feet conditioned and strengthened.

After many years of wearing shoes, my almost fused toes had to be pried open for me to fit into the glove-like KS. I would bring them for walks on different surfaces….grass, track, concrete, tarmac, (not yet the trails as mine is not a trails version). There were strengthening exercises prescribed to enhance the flexibility and strength of the toes and feet overall. Beverly followed them religiously and found that they worked well for her injury rehab.

After 2 weeks, I brought them out for short runs, once to twice a week, starting from 2km, and progressing to 4km. My toes and metatarsal region were less numb as I got used to the gloves and more importantly, usage of my lower 3 toe region. The sensory feedback from the KS was good, such that I could feel well the points of landing on my feet, which was more on the outer mid sole, and then rolling inwards to complete the pronation cycle. I was sore in my hamstrings (instead of calves as many did) in my first run, but there was not much soreness (DOMS) thereafter. The mileage are still low at this stage, and I will have to monitor as I progress into longer distances, according to the prescribed schedule.

With just 5 very short runs using the VFF, I can feel the strengthening of my feet and ankle joints, which Beverly (who is also testing to see if it helps with her injury) has also began to experience. When I switched back to my normal cushion shoes and lightweight racers, I could feel that I can run with a much better sense of form and foot-landing.

The good news is that with every VFF shipped, there is an instruction guide in there telling new users how to approach the shoes and minimalist running with progression and care. New Balance Minimus, Merrell Barefoot along with other Barefoot/Minimalist shoe manufacturers are also strong proponents of good form running and taking a measured approach to this whole adaption to minimalist running.

Although it is still too early to say, and I need to do more trials with these minimalist shoes, I feel that they would be very good ‘training’ tools to help us amateur and social runners develop and improve our running form, with the longer term objective of attaining smoother and injury-free running that will keep our healthy hobby going for many years to come.

My VFF Komodo is a staid black/gold colorway which had not attracted the kind of attention that some of my fellow testers shared…haha. But still, a few short runs on the track and roads with the KS did get a fair share of admirers looking at my feet (yes definitely just my feet) and possibly wondering if they too should get one to try :D

I hope to report more of my experiences with the VFF in the coming months as I progress gingerly with its use. Meanwhile, for you VFF users out there, enjoy your FiveFingers but do not covert them to your everyday running shoes in a hurry.

For the enthusiasts, here are comprehensive reviews of the VFF KomodoSport at BirthdayShoes.com and Runblogger.

Minimus Goes ZERO

2011-09-08T21:50:00.012+08:00

...zero heel-to-toe drop, that is. Had a chanced meeting with New Balance's newest model of the Minimus range, the Minimus Zero Trail, MT00.

As I was on the way for my weekly group run, I decided to trial it straightaway, what with the opportunity to test this sleek 4.4oz beauty on 5km of concrete. The key feature of the MT00 is the 0mm heel-to-toe drop, a much desired requirement for barefoot-running and minimalist purists...hence the model name, Minimus Zero!

The first km felt so light with the shoes, yet with ample mid-foot cushioning and surprisingly, good responsiveness too. The upper was near 'paper thin', giving a better cooling-off than its predecessor, the MT10. The horizontal strap was also very much diminished, reducing the 'too snug' feel, and allowing me to get a good fit on my usual 9.5 size.

Traction was reasonably good on that concrete surface, although I think it will offer even better grip on trails. The 0mm drop felt comfortable enough for a mid-foot striker like myself, and I could not feel that much difference from the 4mm drop offered by the current MT10.

There aren't that many reviews of this version yet, although you can get some initial perspectives from LoseTheShoes & leaks from BirthdayShoes. My personal hunch from this maiden run with the MT00 is that this might turn out to be a nice surprise for many of the minimalist purists and barefoot-running aficionados.

Below is a sneak preview of more from the NB Minimus Zero Range

MEDIA: Sharing overseas marathon experiences

2011-09-05T14:42:00.004+08:00

Anthony, Azhar & Winston from Team FatBird - MyPaper, 31Aug11

CLICK to read the online version of this page in MyPaper.sg

A nice article from Zhanting of MyPaper about the growing popularity of running marathons in overseas countries. I was asked about Team FatBird's recent trip with a large contingent of Singaporean runners to the Gold Coast Airport Marathon 2011. Winston, Azhar and myself had a fun, but challenging time taking those action photos around a world map, as well as lots of speed on the track under the afternoon sun...good exposure indeed :D

CLICK to read the online version of this page in MyPaper.sg

CLICK for additional COVERAGE and REPORT Of Our Gold Coast Airport Marathon experience

Men's Health: August 2011

2011-08-29T01:06:00.000+08:00

Men's Health August 2011 issue on Running, discussing about the roles and growing visibility of Pacers at Marathon events. Thanks to the Art Director and photographer for capturing such a nice picture (it looks much better in the magazine :D) and the writer for encapsulating the essence of my experience as a marathon runner and pacer.

Going Barefoot?

2011-08-26T16:54:00.007+08:00

With the rage and interest in the ‘barefoot’ running movement and all the launches of ‘barefoot’ running shoes from the major sports companies like Nike, Adidas, New Balance, Vibram, Merrell, the running community is getting all excited and keen to jump into the minimalist bandwagon. I too, have recently started to look at these ‘barefoot’ and minimalist offerings to see what they can do for us mere mortals, and how we could bring the best of the barefoot solutions to our runners.

It is beginning to show that going totally ‘barefoot’ is not a viable option for most of us, not in our concrete jungles for sure…even in the nature of trails and forests, going unshod (without shoes) is a risky and dangerous proposition for our pampered feet. However, much can be learned from understanding what benefits can be gained from running barefoot (there are already lots of literature propounding this), and how we can properly harness the advantages for our own performance enhancements and gain more years of injury-less running.

New Balance Minimus Trail (MT10)

To gain a better understanding, I will be trial-ing some of these new offerings from popular barefoot running shoes such as Vibram FiveFingers, New Balance Minimus, and a host of others which can be found at Birthday Shoes.com and other popular minimalist running websites and blogs.

I view these ‘barefoot’ & minimalist shoes not as an outright replacement of our cushioned racers and trainers, but more of a ‘weapon’ or ‘utility’ to our arsenal, to help develop us into better forefoot/midfoot runners (with a lot less heel-striking), leading to less injuries and more training days, eventually resulting in enhanced performances and increments to our running lifetimes.

Vibram FiveFingers Komodo Sport (KS)

Many of these barefoot running companies offer shoes which have one or more of the following ingredients to make our journey into the world of barefoot running safe and rewarding:
- encourage proper running form (with mid-forefoot strike).
- minimize running related injuries
- taking a gradual, progressive transition from cushion shoes to minimalist and barefoot shoe
- proper use and training guide

Vibram FiveFingers (Step-By-step Guide), New Balance (Good Running Form) and Merrell (Barefoot Training) have useful information on the aspects of good form running and making the proper transition. The other barefoot running companies too will have similar information and training programs and advisories for transitioning to barefoot running if they are to be taken seriously.

As I try out some of these barefoot offerings in the coming months, I will take a gradual approach to savor and sense every session of running with these shoes. I aim to have fun with them on my maiden ‘minimalist’ running voyage.

Insights: Its Not Easy To Be A Kenyan Runner

2011-08-26T13:34:00.008+08:00

an interesting account and insights of a professional Kenyan Runner on all aspects of running, and why running is their only Way Of Life!

"You might think that all Kenyans were born with perfect running technique. the answer is no, it is something we force and teach our body to get used to pain, after every training we do 10 or more minutes of flexibility, range-of-motion and form drills. Working daily on various aspects of the running motion helps Kenyan runners keep that long, flowing, seemingly effortless stride they’re so often envied for..."

Check Out The ARTICLE HERE!

Minimalist Running: Training Plans & Guides

2011-08-21T22:54:00.011+08:00

With the growing interest in barefoot running and minimalist running shoes like New Balance Minimus range, Vibram Five Fingers, Merrell, Terra-Plana and the likes, many runners are embracing minimalist running footwear in the hopes of enjoying more injury-free running years.

The minimalist shoe manufacturers are beginning to adopt more active approaches in educating runners on the proper use of minimalist shoes, including ways in which they should be progressively adapted for us who have been used to conventional running shoes for so long. A few leading vendors in the minimalist area like Vibram are going one step further by releasing step-by-step guides accompanied with training plans for minimalist running.

This bodes well for the future of minimalist running as more runners can learn to use the shoes in proper fashion to enhance their running forms which eventually will ease off the running-related injuries.

I look forward to more training guides and information from the major minimalist shoe manufacturers which will serve to benefit the whole barefoot and minimalist running community.

My Pre-Running Years

2011-08-11T21:56:00.005+08:00

While dusting off the old photo albums, I uncovered hardcopy photos of my younger, pre-running days. I am posting a few of them up to serve as a reminder to myself that I am not getting young anymore, and need to work even harder to maintain my healthy lifestyle.

Celebrating daughter's birthday in 2000

Panting after doing a short run to prepare for the annual IPPT

Singapore, My Homeland!

2011-08-08T12:26:00.003+08:00

All runners, friends and fellow Singaporeans, let us celebrate as One United People in this country where rainbows of a thousand colours brighten up our beautiful skies - Singapore, Our Homeland!

Happy 46th Birthday, Singapore!

The Marathon Challenge: Are We Up To It?

2011-08-04T12:23:00.006+08:00

The Marathon - there’s pain, suffering and success.

The first man that ran a marathon died shortly after. Since then, hundreds of thousands of from across the globe flock to run the marathon, known as one of the ultimate test of stamina and endurance.

What is the difference with those that can run over 26 miles (42km) and those who can only watch in awe? Can sedentary people and non-athletes be transformed into marathoners crossing the finish line.

With good coaching, discipline, and lots of group support, Team NOVA shows how the marathon journey can be accomplished when it follows 13 sedentary people through a nine-month regimen designed to prepare them for the grueling Boston Marathon.

Minimalist: Running: NB Minimus is HERE!

2011-07-22T18:09:00.011+08:00

NB INTRODUCES ‘NB MINIMUS’:
A COLLECTION OF “LIGHT + RIGHT” BAREFOOT-INSPIRED RUNNING SHOES

Minimus Road (Men) MR10

New Balance, a 105-year-old Performance Running Company Demonstrates “What’s Removed Is Just As Important As What’s Included”

Singapore (July 22, 2011) - Global athletic leader New Balance announced recently that this spring 2011, it will revolutionize the barefoot-inspired category with the introduction of NB Minimus, a collection of lightweight, versatile, minimalist footwear designed to provide a “better than barefoot” experience. A three shoe collection, NB Minimus will include road running, trail running, and wellness styles. All three styles will be available at select specialty retailers in August 2011.

Minimus Road (Women) WR10

“We have pursued a distinctly different path of ‘Light + Right’ with NB Minimus, meaning for a shoe to be ‘better than barefoot’ it must offer specific features that make it not only lightweight and minimal but also right for the end user,” said Katherine Petrecca, SBU manager at New Balance. “New Balance believes that what’s removed from a shoe is just as important as what’s included.”

Key to the NB Minimus collection is a new anatomically correct last designed with significantly less drop from heel to forefoot (4 mm in all styles compared to 12.5 mm in traditional athletic shoes). This gradual drop positions the foot into a more neutral stance and promotes a more natural stride by moving the wearer off their heel and encouraging a mid-foot landing. Each shoe uses stretch materials and minimal constructions that reduce weight. (each NB Minimus style in men’s size 9.5 weighs less than 8.5 oz)

Extensive research conducted through the New Balance Sports Research Lab (SRL) shows that the tendency for mid-foot or forefoot strike is correlated to midsole thickness and that less cushioning encourages a mid-foot strike. As a result, each NB Minimus shoe was engineered with lower sole unit heights. The reduced midsole and outsole thickness also allows the foot to flex up and down more easily.

Minimus Trail (Men, Orange) MT10

“NB Minimus delivers the benefits of the barefoot fit and feel married with the modern realities of terrain and feet that have been raised on shoes,” said Petrecca. Key benefits include strengthening the wearer’s feet and calves, encouraging good form running and walking, and increasing ground feel for better control.

Minimus Trail (Women) WT10

Both the NB Minimus road shoe--the MR/WR10--and the NB Minimus trail shoe--the MT/WT10--are designed for road and trail runners who prefer minimal footwear and to serve as a training tool for runners who aspire to change their gait. For the NB Minimus trail shoe New Balance collaborated with Vibram®, the world leader in advanced performance sole design, to create an outsole design that is engineered for natural movement and provides off-road durability and traction.

Minimus Walking (Women) WW10

New Balance will also bring the barefoot fit and function into the wellness space, offering a men’s and women’s walking style, the MW/WW10. This style can serve as a recovery shoe for road and trail runners seeking to help their bodies adjust to a more natural stance and can also be used for commuting, daily lifestyle wear, or wearing in casual work environments.
In addition to the New Balance SRL research and findings, Team New Balance ultra runner Anton Krupicka, who regularly runs 100 mile races in extremely lightweight product, provided wear test feedback and product development guidance. New Balance’s past success in creating minimal products such as the 790, 100, and 101 trail running shoes also provided the team with key insights.

New Balance plans to expand and evolve the NB Minimus collection to include other footwear categories and to address different levels of the minimal experience. In addition to new product, New Balance will continue its commitment to mid-foot strike running this fall by partnering with Good Form Running, an organization founded by Curt Munson, owner of Playmakers in Okemos, MI, that focuses on teaching runners how to run with proper mechanics so they can run faster, more efficiently, and injury free.

GO FOR GOLD 2011: Mission Accomplished

2011-07-11T19:58:00.005+08:00

The 12-week Kookaburra training have prepared the 100 runners well for the cooler Gold Coast Airport Marathon (GCAM) 2011. This year there was a record 200+ runners from Singapore, making up the 3rd largest international contingent after Japan and New Zealand. We had received good coverage from the official GCAM website of the kookaburra training as well as Team FatBird and Singapore runners going down under.

The special travel package along with training, all supported by Tourism Queensland, proved to be very popular with the Singapore runners who enjoyed group registrations for air, hotel, race coordination and support at the event. The pre-departure briefing presented some useful tips and information on meet-up points as well as preparations for racing in cold weather like GCAM. Because of the size of the group, we went in 2 packets (A and B), and for the first time, tour leaders from Scenic Travel accompanied us all the way to Gold Coast, taking care of the runners’ needs and coordinating race pack collection, transfers, etc. Khim, from Tourism Queensland was there half a day earlier to tie up with the GCAM organizers to welcome the Singapore contingent and make arrangements for photo and media opportunities.

Friday, July 1 (D-2)

Packet A..................................Packet B

With 4-time Gold Coast Marathon Champion, Pat Caroll

Upon arrival at Brisbane Airport, we were whisked to the race expo site to collect our race packs and tour the expo. The race packs had already been collected by the time we arrived…all we had to do was to check the timing chips and we were away for some nice shopping. The GCAM merchandise were very nice, and although pricey, were sold out by the second day of the expo. The seeded Kenyans were also at the expo to receive their race bibs in a ceremony where past winners and lengendary marathoners shared their aspirations for the race. The Singapore group found time to take photos with Shelley (the eventual 10km winner in 28min) and Pat Caroll (4-time GCAM winner and also organizer of the Pat Caroll Marathon Pacers and Online Marathon Training Programs). There were other Singaporean runners who joined us for the photo shoot, some having come from Perth, Sydney, Melbourne.

Saturday, July 2 (D-1)

After a restful night at the wonderful Grand Chancellor Hotel, we joined 500 others at the AsiaX carbo-loading lunch @ Race Expo. The Singapore group was once again seated together, and we were mentioned by the organizer for being one of the largest international group at the race and carbo-lunch, along with our neighbours Malaysia. It was a nice pasta spread with cool dessert, lots of refills, in the company of Marathon Legends sharing their experiences and giving tips to us mere mortal marathoners and Marathon PB-wannabes. We had the opportunity to visit Pat Caroll Pacers’ booth and had a great meet-up with Keith Hong, a Singaporean based in Sydney, one of the experienced A Pacers of Pat Caroll in the 4hr pace group. These guys have pace bands, booklets where runners can indicate their names in the respective pace group they wish to follow, chats with the Pacers on their race plan, and even opportunities to win some cool souvenirs…nice, we hope to incorporate some of those Pacer set-ups to the Singapore Marathon scene for our pacer roles in the local marathons.

With Keith Hong, Pat Caroll A Pace Runner (4:00h)

After lunch and more group photos, we were sent to different places of interest, but we were advised not to spend too much time on our feet shopping or getting ourselves too tired for the main race the next day. This being the Winter season in Gold Coast, the last light is at about 5.30pm, allowing us to settle ourselves down earlier to have a good rest.

Sunday, July 3 (D-Day)

I myself did not sleep a wink, most likely due to the excitement of racing for the first time in this country, as well as anxious for the whole group of FatBirds and Singapore runners doing this race. Transfer to the race site was arranged for 5am (Full Marathon) while the Half Marathoners (smaller group of 30) went to the race site in the free shuttle coaches provided. For the first time this year, Tourism Queensland provided a tent for us to meet pre and post race.

When we arrived to the start line at 5.45am, there was already a crowd photo-taking and busy with feeling the weather for decisions on what to put on or what to leave on. We took the opportunity to grab some quick shots, looked around for the pace group pens, corporate and media tents for our supporters, before proceeding to meet-up at the Tourism Queensland tent – our meeting point. Lots of excitement and buzz as we discussed about the weather, some putting on their ponchos, while others had blankets….blankets? hmmm haha. By 6.30am, we were ready to walk to start point for THE RACE….what we have trained and prepared ourselves for…The GOLD RACE…..The GOLD COAST AIRPORT MARATHON 2011.

The temperature went from 12C to about 15C before the start. A number of us decided to peel off one layer, and even did away with the poncho. We were well prepared for the cold winter weather, but were pleasantly surprised by the warmer race conditions. As we lined up near to our respective pace groups, we were looking at a great race for everyone in our group. The elite Singapore runners were in front, all going for national times and Personal Bests. The next tier were the Boston-Qualifying prospects, who had trained well and were looking to crack that important BQ milestone. The third tier were those going for their sub 5hr and sub 4hr timings, many of whom were rather new marathoners who have been meticulous @ training. And then it was the rest of us who were going for our maiden marathons and Personal Bests in our respective categories, and those mega-marathoners who were going for even higher accolades of the marathon maniac kind. All of us at the start line, all with a common objective of finishing the race in great form and enjoying the whole experience, all who trained as a group and will now race as a team….Team Singapore, Team FatBird.

And then the gun went. The start was not too fast, as it took me a while to cross and break into open space, following the 3:30h pace group. The 3:45h, 4:00h and 4:30h Pace groups were very popular with our runners as well. The crisp air enveloped our faces as we started to get warm…and the engines revved to the next gear. The first 10km was taken at about 5min/km pace for myself, something which would not have been easy in Singapore. Met and exchanged a few hellos with fellow Singaporeans Yvonne, Ernest as they overtook me to get nearer to the green balloons (3:30h Pacers). At about 13km mark, I could see Singapore Marathon ace, Mok, charging away not too far behind the Kenyans, Japanese and Australians. He was running strong, and I gave him a hearty shout as he zoomed by. I was happy to reach the first U-turn at about 15km, which meant we would run towards SouthPort (race start area) where we will meet our supporters as well as running in the opposite direction to more FatBirds and friends coming this way.

The runners were all bunched up and running at very good, steady paces. There were not much blocking, and with the good running etiquette, it was a real pleasure running alongside runners of similar pace and target times. Each time I see a familiar face on the other side, we would give each other a high-5….we would shout words of encouragement. It was quite easy to spot the FatBird runners as a number don the bright yellow Ops Kookaburra race tee. I could see Han Chee, Roy, Winston, all running very strongly, not that far from my position…..they were looking strong and happy.

When we ran along the coastal areas, the headwinds were rather strong….I was glad to have my shades to protect from the glare of the sun, and the cuts from the winds which can irritate the eyes. I enjoyed those portions when we ran along sidewalk cafes and private housing estates, where diners and homeowners and families would come out to watch the race and give words of encouragement. Although the shouts weren’t exactly booming, the atmosphere was one of neighbourliness and friendliness….the encouragement and support that close friends and family would give to us when we were racing….we could feel a sense of warmth emitting from the whole route….quite special. Soon, I reached the halfway mark (21km) in 1:40h…still an even 5min/km pace. I was feeling good and decided to just go along with that pace and not to push too hard. The cold winds blowing onto the legs did make them numb occasionally, and I was quite careful not to let any signs of cramps erupt.

By the 25km mark, the weather had turned warmer, with the sun out in full force. The heat did not affect me much, although the glare from the sun did irritate my vision quite a fair bit. My feet were still feeling a little numb from all that wind blowing from the sea. Soon we reached the 30km mark, and the crowd lined along the streets became larger. This being the important part of a marathon race, I was feeling quite happy that I was still able to sustain. As I grabbed the Endura gels given out (they tasted quite good), I could see some of our supporters in the distance. Beverly managed to grab a photo of me as I ran past her location for the final 10km of the race.

It was then that a nasty cramp erupted in my upper calf and hamstring regions. I immediately pulled back the pace to avoid any major problems. With the pace down to 5:20min/km, I was able to continue for a bit more. The GCAM course has its fair shape of rolling terrain, and there were still a number of slopes to contend with in the final 8km. I slowed by pace further to 5:30min/km as I continued to be hit by cramps at the final 7km, 5km and 3km marks. It had to do with my lack of conditioning for this race, having only covered 33km max during training, although I did a 42km at Sundown Marathon @ 4:00h pace. I was riding it easy, and saw Han Chee and Roy on the other side, going very strong for their respective sub-4hr PBs.

As I reached the final 4km mat, there was a big screen that displayed ‘Jia You...Keep It Up, Don't Give Up!’. Whoever put that message into the ASICS RunWithMe system….thanks so much for that perked me up somewhat to bring the pace up, albeit with caution. With 2km to go, I was happy to see Botak Sim on the other side shouting encouraging words and taking photos (although very unglam at that ‘want-to-die’ point). More cramps threatened to erupt as I ran into the final 1km straight. A number of the runners around me seemed to be pushing hard and some were really suffering. Their determination and never-give-up attitude was really impressive….some vomited, others fainted when they crossed the finish line. The final 270m run in to cheers and applause of the capacity crowd was electrifying. In my usual tradition, I aligned my running gear, looked at the clock…it showed 3:39h+….made sure there was no crowd around me, and I crossed the finish line with arms up and a smile.

Beverly and Khim were there to welcome us home and took some nice finishing shots (alas, the camera wasn’t behaving on that day….will have to depend on the marathon-photos.com ones). I was happy that the Singapore runners did so well…Mok at 2:27h, was just 1min away from his PB; Ashley Liew scored a 2:41h PB; Ramesh 2:55h, WenLong 2:59h. Ben Tan and aerosolcan did very fast 3:13h, a few other Singaporeans did 2:18-2:20h. Yian Soon did a superb 3:28h to qualify for Boston. Ernest did 3:35h PB. Yvonne ran a remarkable 3:38h at only her 3rd marathon, first overseas. And then there were the many sub-4hr FatBirds like Han Chee (3:49h), Li Lian (3:51h), Roy (3:54h) and a few from 3:55h-3;59h. There were SAFRA Runners like Colleen who did a very respectable 3:51h and Daveid from SgRunners who did a similarly good time.

There were many PBs around the 4:00h mark – Winston (4:04h), Susie (4:05h) and a couple more. A good majority achieved below 5:15h, many of them just their first marathon….well done to these maiden marathoners who did such good timings. With a cut-off time of 6:30h, we know that most if not all the Singapore runners and those with our group came back by 6:15h. some of the outstanding performances were reported by Kookaburras who shaved 45min to 70min offf their marathon PB....kudos to the likes of Tun Ngoh and Bernard, who did so well in their maiden Gold Coast Marathons,

The Half Marathon group of about 30 runners did very well too. With 9,000 participants, it had the largest signup for all race categories. Many FatBirds and Kookaburras did PBs and good timings as well. Because the HM started earlier at 6:00am and ended by 9:00am, many of the finishers were able to get back to the hotel for a sumptious breaky.

There were smiling faces and happy FatBirds all around as many achieved their PBs and qualifiers. The weather was kind and all the training and race preparations were put to optimum use to achieve those excellent results. Details of results and the race were published in the Gold Coast Bulletin newspapers, recording of every participant's timing splits.

Personalized Results Magazine can be read HERE!

Official Video of my GCAM 2011 Race

It was really satisfying and encouraging experience for all who went for the race. Thanks to all the great support we received not only from home, but from the organizers of the Gold Coast Airport Marathon and Tourism Queensland. Team FatBird shared the resounding success and experiences in the GCAM webcast, and hopefully more runners from Singapore and all around the world can see how this event have benefitted not only elite runners, but also the ordinary runner wanting to lead a healthy lifestyle through distance running, and being able to deliver his/her best at such international marathon events like the GCAM 2011.

Run Kookaburra Run Kookaburra Win Our Race Have We!

Gold Coast Marathon 2011 webcast on Team FatBird & Singapore runners
- select Ondemand replay of hour 8, 12:30min onwards.

The Sunrise @ Gold Coast Airport Marathon
- video courtesy Tan Tick Hock -

Photo Contributions from Roy Foo, Ronnie Goh, Angela Lee, Mohan, Khim, Beverly
Video Contribution from Tick Hock

GOING FOR GOLD (COAST)!

2011-06-29T16:58:00.006+08:00

The stage is set...
More than 200 runners from Singapore are participating in the quarter, half and full marathon categories. I will be joining them for what would one of the best organized and beautiful marathons in Australia.

Supporters and well-wishers can track and support our Gold Coast Airport Marathon Runners...Check out the video below to find out how. I hope to be able to post my bib on facebook after I collect it on Friday.

RUN WITH ME @ Gold Coast Airport Marathon 2011

Gold Coast Airport Marathon 2011
************************************
When? July 2 and 3, 2011
Team FatBird's Hotel: Grand Chancellor Surfers Paradise

1 July 2011, Friday

Group A
*********
0655hrs Arrive Brisbane International Airport
0800hrs Group @ Gold Coast Convention & Exhibition Centre
1000hrs Group Photo (Stage at Expo Area)
1030hrs Collection of Race Kit
1200hrs Check in Hotel (Grand Grand Chancellor Surfers Paradise)

Group B
*********
0950hrs Arrive Brisbane International Airport
1100hrs Group @ Gold Coast Convention & Exhibition Centre
1200hrs Group Photo (Stage at Expo Area)
1400hrs Collection of Race Kit
1430hrs Check in Hotel (Grand Grand Chancellor Surfers Paradise)

2 July 2011, Saturday

0615hrs 10km participants and supporters make way to Southport
0745hrs Southern Cross University 10km Run
1115hrs Transfer to Gold Coast Convention & Exhibition Centre
1200hrs AirAsia X Legends Lunch
1300hrs Group Photo @ AsiaX Lunch
1500hrs Transfer back to Hotel

3 July 2011, Sunday

0400hrs Pre-race Meeting Point (Race Tent 15)
0415hrs HM group to take free-shuttle service
0515hrs FM group - One-way transfer to Race Precinct at Southport
0600hrs ASICS Half Marathon
0710hrs Gold Coast Airport Marathon (Full Marathon)
0930hrs Post-race Meeting Point (Race Tent 15)

Notes:
- Tourism Queensland SE Asia has a race tent for all Singapore & Malaysia runners located at the Fitness First Team zone (Tent 15). Runners are invited to use this facility as a meeting place before/after your races.

- Participants taking Half Marathon please take the complimentary Race Day Shuttle Bus to the Race Precinct at Southport.

Get more information from HERE

Important LINKS
GCAM Website: http://www.goldcoastmarathon.com.au/
GCAM facebook: http://www.facebook.com/GCMarathon
Ops Kookaburra: http://www.facebook.com/TFB.Kookaburra
Team FatBird: www.teamfatbird.com

100Plus Passion Run 2011

2011-05-24T12:47:00.021+08:00

Facebook Photos courtesy of AC, DO

The 100Plus Passion Run was one race that I thoroughly enjoyed last year (PR2010), both in terms of start timing (which allow us to run into dusk) and the support and organization of the race. So when it was time for race registration this year, many runners including friends and kakis signed up for the Passion Run 2011 very early on....the Team FatBird Runners, JM group, SgRunners, along with top local elites and recreational runners alike participated in the 12km and 25km distances at the East Coast Park.

This year's goodie bag was filled with niceties like the HRM watch, race singlet and finisher tee for the 25km participants. Touches like the specially designed notepads and stationery were welcomed by the runners. The finisher medal was very well designed and would definitely stay in the display cabinets, instead of being stashed away in the drawers.

Because of a last minute appointment, I was unable to go down to meet my idol Yam Ah Mee who was slated to flag off the participants as well as give his by-now-famous address format..."Persuant to section XXX of the Passion Run, I now declare you all to run with passion, have loads of fun, and remember to watch the special movie screening, starring..." :D I extended an invitation to FatBirds AC Leong and min to participate and soak in the atmosphere, snap photos, enjoy the run, but take it easy (as they have an important task of Sundown Pacing just the week after).

FatBird Runners and friends, in their usual race-day SOP, gathered at various pre-arranged meeting points for group photos, words of encouragement for team members, as well as light-hearted small-talk to put the 'butterflies' at bay (if there were any at all). Many don the purple Passion 2011 tops, some with matching coloured shoes to boot. The weather (which was rather cool in the early part of the day) went a few notches up by the time the first wave was flagged off at 4:00pm. That did not damper much of the Passion-ate spirits of the runners as they went about their pre-set race plan and target paces. The route this year was modififed to cater to the larger crowd, and it went well to avoid any major roadblocks and chockages among the various groups of participants. Water points was well spaced and ample, and the support from the marshals and cheerleaders lifted the moods and motivation levels.

Although the heat did eventually get to a few of the runners, many actually did very well with good timings and a new sense of confidence ahead of their upcoming marathon races. Uniquely, the second half of the race runs easier than the first half as participants get 'cooled' with the setting-sun. This allowed many to actually up the pace and finish the race strongly.

Min and AC Leong did respectable timings of 2:16h and 2:20h for their 25km distances, collecting yet another well-deserved finisher medal and tee with enblazoned words to the effect of...'OUTDID MYSELF, COMPLETED 25KM'. Most of the running friends and kakis completed within 3:30h, just in time to get a drink and go to the movies, with compliments from 100Plus and Passion Run organizers. It was a well organized race overall, albeit more can be done to improve the sizing of the race apparel. Well Done! Passion Run organizers and sponsors, you guys OUTDID YOURSELVES too! And please bring Yam Ah Mee back for next year's race :)

Prelude To Sundown 2011

2011-05-14T21:32:00.004+08:00

What better way to show the journey of the NightHawks than with a short clip of the Prelude To Sundown, nicely done by FatBird Joe Tan.

We Will Beat The Sunrise!
See You At The Start!

Facebook Photo Album by FatBird CK Chin

FatBird Weekender: Muddy...Wet...Hot!

2011-04-23T20:33:00.007+08:00

Facebook Photos from Chin, Terry, DO, Mike, Kim Lai, Ronnie, Tick Hock

It was an outing we have been looking forward to do...a running tour of the Lorong Halus Wetlands in the North East. Thanks to SgRunners' Kayano, Barefoot Pua, Tekko along with Ponggol Runners who have meticulously seeked out and recce'd these very virgin trails and rocky wetlands, that the 100 odd runners from Team FatBird, SgRunners, Ponggol Runners and other running groups could gather for the joint exploration.

By 7am, the large group of runners gathered at the Kovan bus depot was already providing the buzz to the awakening heartland in the North-East. A short route briefing followed by the introduction of the marshals from Ponggol Runners and SgRunners - thanks guys and gals, and then the clicking and flashing of the cameras from the running photographers. These were the running heroes for such scenic group runs, who are competent runners armed with rather heavy camera sets, running up and down, way ahead such that we runners could have our trials and tribulations captured on film - these photo albums are contributions from some of these running photographers. Thanks.

With heavy rainfall in the past few days, the trails have become water-logged, soggy, muddy and rocky (due to the top-soil being washed away)...added a new dimension to the word challenge :) The runners were initially trying to do some toe-dancing, skipping and even gymnastics to avoid the muddy grounds, but eventually, decided that it was better to let the shoes take the dirt and soil in their strides. Those who came with trail shoes were delightfully testing out their gear and were busy exchanging notes on how each of their NB MT101 & Trails, Vibrams, Asics, Adidas, Nike Trails, etc were faring. Those in their pristine white-based shoes were overhead talking about how they should have worn their trail or worn-off shoes as advised in the event invite :)

The 8km of trail to the New Water Park really made us work and sweat, and it was not made any easier with the blazing-ly good weather, I mean the hot morning sun. We were glad to come onto nice, dry, clean tarmac if only for that small stretch. We had a nice photo and water stop before moving on along the scenic stretch towards the dam overlooking Coney Island.

Much excitement and laughter came about when we visited the old ferry terminal...I could almost feel the hustle and bustle of those early days when that must be a busy pier where ships and boats anchored for loading/unloading of goods and people.

The group brightened up when we heard we were not going back by the trails, but instead would try the new Ponggol Park Connector...whispers of Popeyes and Isotonic Drinks were heard as many of us were feeling hungry and thirsty by then. There was nary a shade as we progressed through the Park Connector. The sun was beating down on us ferociously, but yet the spirits of the runners were high...any opportunities to go into the shades of toilets and under the bridges were welcomed with smiles. There was even an imaginary 'mist' station set up under the bridge to simulate the cool effects of being in the shade. The Ponggol Runners and those who live near Sengkang went off on their way back, while the rest of us continued on towards Ponggol Park and the Serangoon Park Connector to Kovan.

By the time we hit Serangoon Park Connector, effects of water and glycogen stores depletion were being felt by the runners, and we were only glad to be just 2km away from civilization (places with food and water). Some could not wait and took the 'express' route which somehow allowed them to reach back to Kovan for the early MacD Big Breakfast and kopi-O with laksa or mee-pok in the food court. Bubble-Tea never tasted so good.....with water, sugar and carbo pearls :)

What made this Holiday Weekender enjoyable and special was the coming together of the few running groups to organize and share the experience of group running and exploration. It can be summed up with rough rough rough....wet wet wet....hot hot hot! Thanks for the chatter, company and comradeship...till the next Team FatBird: Weekender Run Series event.

Scenic Run @ Bedok Reservoir Park

2011-04-13T23:57:00.000+08:00

FatBird Photo Slideshow
Photo Credit FatBirds CK CHIN, AC LEONG, JOHNNY

As I was about to leave for Bedok Reservoir Park for a meet-up with Minister George Yeo and FatBird Runners for an evening run, the skies looked cloudy and threatened to rain. I decided then it will be good to put the newly acquired NB MT101 Trail Shoes through its 'baptism of fire' at the sandy trails of the 4.3km Bedok Reservoir.

There was quite a large group of runners already at The Park when I arrived. After waiting out for the passing showers in my car for 10min, all was clear and the sun greeted us soon enough. Spotted some of Minister's friends who were there earlier and chatted with them about how far we might want to go. A number of FatBird friends also joined in the party, and with all the catching up, we didn't have to wait long before he arrived.

Minister Yeo was happy to see The FatBird Runners, and even had his FatBird Running jersey on for good measure. We had a few good photos at 'The Berlin Wall' and 'By The Reservoir' before getting down to business. The first 4.3km loop was covered with ease at about 6min/km pace, interspersed with some light converation about our running friends and kakis, as well as the upcoming running events. It was great to have the running photographers from Team FatBird take photos and videos along the way, making it interesting each time we were asked to wave or cheer.

Before we could finish the first lap, we were already asked to go for a second...seemed like the pace went well, with sufficient reserves for another 3-4km or so. We were admiring the scenery as well as ackowledging other runners and park users who were out in full force for some evening exercise. The shuffling of feet on the sand and gravel made quite a din, although it gave us a good beat to run to as a group.

At 7ounces, the MT101 felt so light that at times I did not feel them at all. The upper and heel counter were soft to my liking. Although I did not particualrly like the dark green colour, they look natural in trail, sand and muddy conditions. There were some puddles of water along the wet sandy surface, which posed no problems at all for the MT101.

Minister Yeo, who is so familiar with the route and distance of what is his regular training area exclaimed...'1.8km To Go!'. With that, we perked up with a new wave of energy, ran tall, knowing that the finish is not too far away. Minister's friends and the FatBird Runners were all doing well and were able to keep up with the rather fast pace of just above 6min/km. With 500m to go, we pumped up the pace a tad, and went for a strong finish, to rousing cheers and applause. Handshakes went out for a good run, followed by a 'Victory Pose' with the beautiful sunset by the Reservoir Park as backdrop.

It was an enjoyable workout for all, followed by dinner at a nearby food centre where we were treated to some good local fare...of course with great conversations about sports massage, tai-chi, running form, and possibilities of progression on to half marathons and then full marathons. We look forward to do such runs again, possibly after the busy April-May period. We would like to thank Minister Yeo and friends for inviting us, and for Team FatBird Runners who came down to join in the fun. As for the MT101, I will look forward to challenging it to more local trail terrain, and even on road and tarmac where I have heard that they performed pretty decent as well. Till the next FatBird Weekender...

Form: From Heel to Forefoot Strike

2011-04-13T19:00:00.000+08:00

Found a nice video which illustrates a smooth transition from heel-striking to forefoot running, for more efficient and injury-free running.

The interesting point of pulling the heel higher (or leading with the knees as in ChiRunning) is to encourage landing on a bent knee. When heel striking, the knees tend to be straight and getting the impact upon landing, whilst a bent knee allows the knee to work as a more efficient shock absorber.

Minimalist footwear also play an important part in this journey to help the runner adopt a more natural way of running (on the forefoot), before progressing on to be able to do it with normal shoes, once the skill is learnt :)

Run Right, Run Safe!

Barefoot Training: Nike Free Run+ 2

2011-04-13T13:48:00.027+08:00

Went for a media preview of another new entrant into the realm of barefoot running, or barefoot training, this time from Nike. Touted as a lightweight performance shoe incorporating the concepts of barefoot running with ample protection, the Nike Free Run+ 2 looks an interesting contender.

With the testimonies and sharing of experiences from Singapore's top distance runners and athletes, including an expert opinion from the podiatrist, the audience at the HortPark was all ready to put on the Free Run+ 2 for some simple 'landing' & 'form' tests. The design and colours of the shoes was notably attractive and would have no problems attracting runners, gym-goers, walkers and anyone who wants that sporty, healthy and youthful look.

We were taken through 3 stations of 'feet-on' practicals which was quite an interesting way of try-testing the shoes. Nike product staff and athletes were on hand to take the testers through the design, technology and features of the shoe. I managed to jump and bound a little along the pavement as well as on grass, and was quite happy with the cushion and support the shoe provided, in spite of it being 'angled' as a barefoot or minimalist-type training shoe.

Many of those who have had a chance to run in the predecessor, Nike Free Run+, expressed that the shoe will be good for up to 10km, but new runners will best use it progressively, first by walking, then short distances of 2-3km, before progressing on to the longer distances - very similar to the way we transition from normal cushioned trainers to minimalist running shoes.

The softer upper did give it a snug feel yet not overly constrained by the extra layer of protection included with this new version. At 8.9ounces (Mens US10), it is certainly no lightweight compared with the other brands of minimalist or barefoot shoes. That could be due to the extra heel cushion and protection offered in the Run+ 2. Then again, although these shoes can be used for races of up to 10km, they are probably best suited for training, warm-up/cool-down sessions and gymwork.

Overall, a tantalizing proposition for barefoot training with sufficient protection and traction for the new runner and experienced athlete alike to develop and maintain good running form. Still, it will be good to take it for a ride of at least 5km to get a better feel of the promise to RUN FREE!

Records tumble at The Sundown Roadshow

2011-03-31T10:50:00.008+08:00

5km Run With Sundown Ambassadors

Photo Credit Official Sundown Photographer

The Sundown Marathon Roadshow from 30-31 March 2011 saw a few records being broken - The Sundown Marathon and Ultra Marathon once again celebrates being Singapore’s biggest night race with the exclusive preview of the New Balance 890s at the Roadshow.

Additional slots for the 10km and 21km category of Sundown Marathon were specially released after registrations were closed much earlier. Those were quickly snapped up, along with the 42km and 100km slots during the road show as queues formed on Raffles Green. This brings Sundown Marathon and Ultra-Marathon’s participation to all time high of nearly 27,000 runners.

Photo Credit Official Sundown Photographer

Team FatBird, who have been tasked to assemble and train the Sundown Pacers/Ambassadors were on location to take nearly 80 runners from the public on a scenic 5km run along the riverside and Marina Bay Sands vicinity. It was also the first time that the Sundown Ambassadors were presented to the media as well as runners, and the run offered a good opportunity for pacers and pacees to run along and get to know one another better, as well as receive tips on how to prepare for the eventual night race.

There were many friends and supporters who did not managed to register (because they were full within one night of opening), but did pop over anyway to show their support and to soak in the Sundown atmosphere. The weather was nice as we the group ran from light to dusk, emerging from the substation to the Raffles Green to a fitting end to what can only be the start of a great Sundown Marathon in the making.

5km Sundown Ambassador Run @ Roadshow
FatBird Photo Slideshow

The New Balance 890, the latest neutral cushioning trainers from New Balance Singapore were trialed and showcased during the run, with quite a number of good responses with regards to the cushioning, the 'springy' feeling due to the energy-return properties, as well as a more 'snug' and soft feel of the whole wear experience. The 5km runners were amply rewarded with isotonic drinks, bananas and an Sundown 2011 event tee-shirt post-run.

Along the way, there were a number of participants who were keen to do some serious marathon training to prepare early such that they will enjoy a good race on May 28. Operations Manager Alan Choong, 42, a virgin marathoner at Sundown 2011 chirped, “I came here to meet more friends who share the same interest so that I can run with some of them on race day. The run today was very enjoyable and I would love to join more of such runs in future.”

Official Sundown Marathon Photos
Team FatBird Facebook Photo Gallery

RT1100 Eye Candy

2011-03-25T20:42:00.011+08:00

New Balance RT1100JP

The recent Race Trainer model 1100 from New Balance not only looks better, it runs much better too :) When I first put it on, the D width was a tad narrow for my normal 9.5 size, which resulted in me getting a half size larger. I could already feel the plush mid-foot cushion when trying out on the treadmill at the NB shop.

I had to give the black/pink colour version a go since I don't really have such a combination in my running shoe cabinet. During my 13km test-drive around the neighborhood, I felt that there were a number of runners looking at my feet....must be those striking colours lah; don't think they are admiring my running gait...haha.

I did my usual test routine and found them comfortable for me as a neutral runner, with better response than the previous RT model. Averaging 5:10-5:20min/km for most of the way, I did not feel much heat generated. The RT1100 are light and I felt good running in them. Although it was only an initial short run, I could feel its potential for at least a good full marathon...the only slight nag was this little pinch on my last toe, although there was no real pain arising. Overall, a cushy, comfy, commendable race trainer coming from NB Japan.

Let's Make Excellent Happen

2011-03-03T12:17:00.000+08:00

I like this new tagline from New Balance for their new range of RevLite running shoes.

NB RevLite Scale Test

After my earlier review of the NB1190, I had the opportunity to take the NB890 neutral trainer for a few spins over distances of 7km-21km. They were light, responsive and had good mid-foot cushion support. The toe-box area was snug compared with earlier versions of NB shoes. You can get more technical information and specs HERE! I am just waiting to lay my hands, I mean feet, on all those nice colours in the range :)

New Balance RevLite newest models

Nike LunarElite2+: First Impressions

2011-03-03T12:16:00.014+08:00

LunarElite+2 Profile: Source Nike Singapore

I have not tried some of the new Nike shoes since my last review of the inaugural LunarGlide+ series. Recently, I managed to find time to an invitation for a test-drive of Nike's latest LunarElite2+. Since it will not be fair to review any shoe with just 1-2 short runs, I can only provide my 'First Impressions' of the LunarElite2+.

A short briefing on the technicals of the shoe was given to the few of us, before we joined the Nike Run Club for a 5km run around the city fringes of Orchard Road.

Compared with its predecessor, the latest LunarElite+ is lighter (at 10Oz for Mens US10), more flexible and better fitting. It kept the same responsive cushioning in Dynamic Support System, upper secure fit with Flywire technology and flex grooves along the bottom of the shoe for increased flexibility and smoother heel-toe transition.

The shoes flexed well on the mid-foot region, giving it the softer feel than its predecessor, although I still find it a tad stiff compared with neutral cushioned trainers. The LunarElite+2 professes to give a balance of light feel, responsiveness, mid-foot cushion, less heel and reasonable breath-ability. While the narrower width did not bother me (in fact I felt it to be rather snug), it did affect some of the testers who needed a wider fit for the asian feet.

I found that the heel and overall shoe-drop was lower, giving a closer-to-ground feeling, providing quite a decent ride. I would have liked it to be more responsive (like the LunarGlide) since the shoe aspires to be more a performance trainer.

Overall, this is a lighter, softer shoe than some its predecessor and the LunarEclipse+. The arch wrap provided a snug fit for me, with the low heel just good enough to waste the extra weight. Mid-foot cushioning was ample, but could do with more responsiveness if I were to bring this baby for longer rides. As they say, 'the proof of the pudding is in the eating'...more will be revealed as the LunarElite+2 are taken on longer distances and training runs.

I Ran, I Climbed, I Survived!

2011-03-02T01:40:00.000+08:00

The NTUC OMB Challenge, a 10km run, followed by a 31-storey vertical climb up the NTUC Centre (One Marina Boulevard) was what attracted a bunch of 1,000 runners to take up this challenge. Together with another 1,000 10km and 5km runners, we were all excited to try out the unique format on what was a clear, sunny Sunday morning.

When we arrived at the NTUC Centre, the mass warm-up was about to start. It was nice to see many familiar faces, and time passed quickly with handshakes and pleasantries being exchanged. The 15min pre-race warm-up began to get the runners to loosen up and start their engines. The crowd was not too large, giving a cozy, relaxed atmosphere and feel....nice.

The OMB Challenge, which many of us were participating in, was started first. The initial pace was conservative as the runners manouvred into space...and there was ample of it. I followed the lady runners a bit, and then traded places with some friends, as we strode along Raffles Avenue though the F1 Pit Building. The first few km at 4:30min/km was a tad fast, and I quickly dropped back to 4:40min/km to conserve...haha. The ladies were doing great as they pulled away further to the front. The Kallang Riverside presented some nice views as we reached the mid-point, with some of the photographers stationed there taking pics of the scenery as well as runners :)

The water points were well spread out and ample, but could do better with some isotonic drinks in some of the stations. They were well manned with the volunteers holding out water for the runners, at the same time cheering for us. There were the small pockets of runspirators (mainly gals) along the way cheering their hearts out....kudos to their encouraging spirits, esp. under the hot morning sun. By the 8km mark, we were back to F1 Pit Building, and pace has averaged at 4:45min/km. The calves were feeling ok, but needed to save the quads for the stairs later on.

Reached the 10km mark in about 46min+, happy that I didn't feel too fatigued at that point. Followed the front runners to take a walk break and drink before going for the 'Ultimate Challenge', the one we all came here for. The first 10 flights were already causing people to pant and climb slowly. The stairwell was ventilated at certain points with small blowers, but the exit doors could be left open for even better ventilation as well as provide a resting place for runners who wish to slow down for others to overtake. The heat in that enclosed space posed an additional challenge. By the 15th storey, I was wasted...haha.

A few of the running friends who had strong quads and were great stair-climbers soon caught up. The top few lady runners were going for the final standings push, and they gave their all in that run up. After allowing a few more runners to overtake, I finally reached the top, quite unexpectedly (since I was not in the right frame of mind to count by then). As I emerged out into the finish line, I felt then that the windy rooftop was the best thing next to sliced bread...heavenly. Many deep breaths and congratulatory handshakes later, we proceeded down the building (using the elevators of course) to collect our well-deserved finisher tees and goodie bags. There were fruits and blue-coloured water (isotonic drinks hehe) provided to the delight of the runners. With time left on our hands, we went to cheer and support the other runners coming in and had a great time photo-taking and chatting about this unique race experience.

Overall, we felt that the race was well organized and provided a cozy and friendly atmosphere, something we do not often get at the larger races. The OMB Run+Vertical Climb was definitely interesting and challenging. Although a few runners mentioned they have had enough of stairs for a while, a few others were hoping for more storeys to be piled on next time...GOSH. I am sure next year's event will attract even more to the OMB Challenge as it did this first time around, and when that happens, more will need to be done to the vertical climb portion to accommodate this growing number of enthusiasts.

I Ran, I Climbed, I Survived!

Facebook Photos: DO, AC Leong, Dave Poh, Tan Kim Lai
Official Results: Mens Open

Accidental Marshlands Explorer

2011-02-20T11:14:00.018+08:00

Facebook Photos, courtesy CK Chin

Before getting busy with Sundown Marathon training in March, I managed to find a window of opportunity this lazy Sunday morning for an easy run around my neighbourhood. I did not have a plan other than wanting to have a 3hr workout. Instinctively, I ran towards Ponggol Park along the Serangoon Park Connector.

Upon entering the connector, I noticed a group of people assembling by the side, and thought they could be bikers making a stop on their morning ride. Someone shouted my name as I ran past them in the dark of the dawn. I stopped, walked towards them, and then realized it was SgRunners' 'Kayano' aka Francis. I was happy to see him, and then lspua, and then a whole bunch of Ponggol Runners. Since I was running alone anyway, I decided to accept their invitation to go on tour of a little-known trail route in the vicinity.

It was still dark when we entered the trail. Small torches brought by the run leaders illuminated the way as we trod gingerly in the slightly muddy and rocky trails. It was a long stretch of 2-3km worth of trails, with a few stops for photo shots (well, it was meant to be a recce and fun run) thrown in. The weather was cool and as first light broke, we were welcomed by beautiful grassland set against a riverside backdrop...too bad it was rather cloudy, and we could not see the supposed pretty sunrise (which the recce group experienced a week earlier).

We visited a few interesting spots and even found an unused terminal, which probably have been used as a jetty for passengers and goods to board ships...must have been a hive of activity in those days. Chin told me it was very near Pasir Ris Park, a place we visited last year during the EastSide Fa Cai Run 2010....wow, cannot imagine when all these PCN are through...we can actually have a 42km route of road & trails in the NE area.

As we made our return trip back to Buangkok Bridge, plans were already being laid to organize a weekender run to this area for more runners to experience the beauty of some of these running routes in the North-Eastern sector of Singapore, stretching along Serangoon, Ponggol and Sengkang. It turned out to be a whole 4hr and 20km worth of of nature-appreciating exploration for me...an accidental tourist's experience that showed me some new routes that I have not known existed near to my Nest. Thanks to lspua, Francis and the Ponggol Runners for showing me the way. I will be back!

Click For Photo Album

FatBird's Western Exploratory Weekender

2011-01-29T22:26:00.004+08:00

FatBird Weekender: Western Exploratory Run

The weather was immaculate. The scenery was captivating and soothing to the eyes and minds. The slopes were challenging and ‘heart-thumping’ at times. The company was excellent and most enjoyable. Had a great time with the FatBirds & friends at this fun but ‘not-so-easy-hard-perspiration’ workout.

Special appreciation to the photographers Leong AC and Tan Kim Lai for ninja-capturing the special moments and memories here:
acleong - http://on.fb.me/hRIyMl
Kim Lai - http://on.fb.me/fGbWkv AND http://on.fb.me/gokbew
RUN: Team FatBird: Weekender Run Series (Western Weekender Exploration)

Ride Impressions | NB 1190

2011-01-07T10:03:00.000+08:00

I kick started this year of running with a test-drive of a yet-to-be-available NB1190. Having the latest RevLite material built into its soles, this range of shoes promises a lighter, quicker, and smoother ride.

As my MR905 reaches the end of its useful running life with the number of long runs and marathons she has accompanied me, the MR1190 will come in as a timely successor and upgrade to the well-tested and immensely popular MR905. I had initially planned to take the shoes for a short test-drive to break-in as well and feel the various aspects of the ride, but ended with a longer journey due to the fun I had with it.

First impressions was that the NB1190 is more cushy than its predecessor. The mid-foot cushion felt ample, and transitions to various parts of the under-feet were smooth without any fuss. The shoe wrapped around my feet snugly, and the plush upper made me feel comfortable having them on. Even after about 3km, I could not feel much heat generated from the shoes. I was coasting and enjoying the ride.

RevLite, the new midsole built into the NB1190 could be responsible for the cushy, but responsive ride. It is formed from lighter-weight foam that enhances the feel and durability, is supposed to be very light and provides a responsive feel. In fact, the shoes felt so good that I decided to go on for additional distance and ended up completing a 8km run.

Check out the video for models based on the RevLite midsole foam, which will be coming in the second half of 2011. Although it is still early to be conclusive after a maiden short ride, I am of the opinion that this range of RevLite trainers and racers from the NBx stable will do very well, what with the attractive design and colours available. I look forward to trying out the 890 neutral trainer and RC1400 racing flats when they become available :)

MR25 Ultra-Marathon 2010

2010-12-26T20:00:00.039+08:00

Photo compliments of SC, Mohan, Tejinda, JacQ, BTing, Jerome, FreddySim, Richard, Tey, Pang

Because of restrictions within the MacRitchie area, this year's MR25 UltraMarathon, just like many of its progressive runs, have had to be modified; to do a up-down along Northern Route and then onto Terantang Trail, followed by up and down along rocky Sime Trail.

I have always looked forward to this run in the final Sunday of December to burn off excesses during the festive season, as well as to meet friends and running kakis. As with last year, we have also encouraged many new marathoners (from Sunbird & NightHawk programs) to try their hands at a trail UltraMarathon.

With the high parking charges implemented at MR, I decided to take public transport this year, so the load was light on me....I left the fuel belt and powergels at home. By the time I reached MR, the race was close to starting. It was great to see many FatBirds, SgRunners, MR25 Runners and friends, participating and supporting alike. The JM team went to great lengths to prepare Sng Baos, sandwiches, jellies, and a host of supplementary food items. SC and his photographers placed themselves at strategic points along the route to capture nice photos of the runners and their supporters.

The sponsor and support for MR25 UltraMarathon is much improved this year, with constant flows of non-gassy Pocari Sweat and Mizuno providing the finisher tee. I took the first lap in reasonable time, and could not wait to start the second one, to burn off the accumulated festive goodies in the tummy. In the return of the second lap, Bev called out to me (she was doing a recce for her company's tree-top walk in the vicinity). After some chatting, and a few drinks, I went into Terantang Trail again...I was wondering why there were no runners in front. By the time I reached the Ranger station, I realized I have gone in again a second time...Urgghhh! I had no choice but to run back to the water point at the start of Terantang Trail. By the time I reached back to MR Visitor's Centre, I was set back by 20min at least. The supporters were wondering what happened to me..haha.

The 3rd lap was rather uneventful, other than the fun I was having saying hello to familiar faces and encouraging our runners to keep going. The rocks along Sime Trail were making my soles sore, and it didn't help when the ankles get trapped and rocked about from time to time. When I finished the 3rd lap, Bev was at the Visitor's Centre already. Since lunch was not ready, I decided to just finish the 4th lap first. I was taking it easy throughout as I have just completed the Taipei Marathon a week ago and SCMS 3 weeks back. This would be just a recovery and fun distance run for me.

Lunch was available after I finished the 4th lap. I decided to grab bee-hoon with fish-ball and sausage, althrough there was Nasi Lemak on offer as well. Bev got me a cuppa of warm coffee and I took my time to enjoy a good lunch. I rested for quite a fair bit, and continued to hang around to chat with the supporters. Soon Mohan, Sammi and Winston came in for their 4th lap completion. These new UltraMarathoners were so determined that they did not rest at all. I started with them for the 5th lap.

I didn't walk much this year, not even up most of the slopes. I adopted a much slower pace to get into the fat-burning zone. As what Botak have mentioned, my tummy is evidently larger than his and I had more work cut out for me to continue 'burning' them off haha. The 5th lap was enjoyable as we took turns to cheer on the returning runners and encouraging them to go for additional laps. As I had Bev waiting for me to go to another appointment, I went ahead to finish the 5th lap first. A light drizzle started in the final 3km, which helped to cool things a little.

Bev and I made our leave at about 3pm, leaving the other FatBird Runners to complete their 6 and 7th laps. Many of our friends did very well, especially the ladies. Congrats to Charlotte, YN, Jacqueline and Fia for completing 7 laps to come in podium. Sumiko and Lai Chee did 9 laps to claim the top 2 spots, while Paulina did a respectable 8 laps to claim 3 place. IMD Ben did solidly with 9 laps to claim 5th position for Men's. Henry Yang and Freddy Yeoh secured podium finishes in the Men's as well. Well done to all the runners who completed the minimum 5 laps to qualify for the prestigious MR25 UltraMarathon finisher top and certificate. The support team this year have been marvelous, with the JM and SC teams providing very good TLC to the FatBird and i-Runners participating. From the looks in the eyes of the supporters, it seemed that many were itching to join in for a lap or two. We should be seeing more MR25 UltraMarathon participants this time next year.

Special Idiots presented by Azhar, image captured by Mohan, Spirit & attitude encapsulated in all the MR25 UltraMarathon 2010 participants. To all the special idiots, you guys and gals ROCK!

Fubon Taipei Marathon 2010

2010-12-20T12:36:00.053+08:00

It was an incidental marathon that I registered for as I was scheduled to be in Taiwan on a tour with the family. Because of the special registration requirements for Taiwan races (one has to be part of a local running club or association to register), Mohan has helped to get his contacts in Taiwan to register a full marathon slot for myself and a half marathon for Beverly.

Till the second last day of the race, we were not even sure if we could participate as our travel adventure took us from Taipei all the way South to ErLuanPi and then back up North again. It was one hectic itinerary to say the least, but most enjoyable for the family. By the time we reached Taipei again on Saturday evening (7pm), our race packs were collected and delivered to our hotel, courtesy by Mohan and Woon Kong. By the time we finished packing and putting on the bibs, it was midnight. There was nary a chance for any preparations at all, but we were there to just have fun and soak in the local marathon atmosphere.

Woke up at 4am the next day, and took a cab to the race site at 6am. We must have been in a sea of the 100,000 runners who have signed up for 3km, 9km, 21km and 42km. There were majestic stages put up, and lots of music and performances. The flag off was impressive, with the Elites going off 3min earlier. Despite being at the start line by 6.30am, I was pretty far back along the line. Then it was time for all to be flagged off, yes, 9km, 21km and 42km all together. There was congestion for the first 3km at least, although the roads were pretty wide. There were quite a number of angry motorists who argued with the traffic police about the road closures from the small lanes.

The weather at the start was a cool 15C. I had on a raincoat with a buff worn around the neck. I was comfortable, and after 3km, was able to sustain an average pace of 5:05min/km. There were a couple of slopes along the highway and bridges, but they all added on to the grandeur and scenic views of this race. Since I had my iPhone with me, I stopped along the way to capture some scenes (this is the first time I have taken photos along a run...haha). We were running along the highway most of the time, and the sun was rising by 8am. At about the 16km point, I got too comfortable, and took a tumble after my foot caught one of those metal stubs along the highway dividing lines. Save for a few scratches, I was able to recover and proceeded to run along, thankful that my tights were not torn, and my phone was not knocked over.

Hit the 21km mark at about 1:50h. Mohan shouted for me midway and took some photos of me...thanks. Yean from SAFRA MF also spotted me at the beginning of the race and called out. It was nice to see familiar faces in an overseas race. When I reached 30km, I began to slow down to about 5:13min/km. There were still no cramps as I was running conservatively due to my lack of mileage and training.

At the 25km mark, I could feel a blister forming at the soles. It could have been due to the dry weather (just like what I experienced in Korea Marathon 2008). I tried not to be distracted by the pain, and was reminding myself that I will have to do something about this for Gold Coast Marathon in 2011. I just wanted to enjoy the run and complete with some nice memories. The drinks stations were lacking in isotonic drinks, filled mainly with plain water and sponges. There were food stations of cut bananas, chocolate pieces and raisins...they were already peeled and opened, left in the open to be grabbed and flushed down with water....haha.

The Taiwan runspirators and cheer groups were energetic and colorful, something lacking in the Singapore and HongKong races. There were singing, cheering and shouting their voices coarse. They were dressed as school children, nurses, and in all sorts of costumes...very distinctive, with a nice touch. I survived till 35km before feeling the tingling sensations at the calves, signs of cramps brewing. I slowed down to 5:30min/km and then 5:45min/km to avoid any further strain to the overworked legs, having to bear with the slopes and strong winds blowing. Finally hit the 38km mark and saw Mohan again in the reverse direction. One more photo for the road, before I trotted along for the final 4km.

Then I decided to take a video as I cross the finish line, something special to remember this race by. I slowed down more in the final 2km to avoid any cramps, as well as to enjoy the cheers coming from the enthusiastic supporters. The final tunnel reminded me of HK 34km mark, just that this one is near to the end. With 500m to go, I switched on my iPhone video and started to take the finishing shots. As I crossed the finish line, I was greeted by shouts from Beverly....she had finished her half marathon earlier in (a revised) time of 2:07h (not too bad considering the jam-packed crowd she had to contend with for the first 3-5km).

The finish clock showed 3:51h...with the 3min headstart by the elites and a 1-2min delay till I cross the start line. Official Chip Time was 3:46h. It was not my marathon PB, but still a reasonably good race for me, considering the lack of training and non-existent preparations given to this.

More photos were taken at the finish. Renohtaram and IMD spotted and called out to me. We had some nice group photos, before I moved off to collect the after-race goodies. The finisher medal and towel was a nice touch. The full marathoners had a lunch box of roasted meat and vegetarian choice....nice. As I was in a rush to get back to the hotel to leave with the tour group, we did not hang around nor have time to wait for our friends to be back. Thanks to Mohan once again for making all the arrangements to make this race possible for me and Beverly, and it left a good impression of Taiwan marathons in us. We hope to be able to go back to Taiwan to do more races in future, possibly the scenic ones like Taroko Gorge and Cherry Blossoms marathons as recommended by friends.

Photo Slideshow

Sportsnet Results
Official Results
Number Name Run Group Start Time Elapsed Time

4492

SUM YEW WAH ANTHONY

42KM

M 40-49

07:02:14

03:46:53

22485

SOON CHUAN HEOK BEVERLY

21KM

F 40-49

07:03:07

02:07:25

LOSE2WIN @ i-Run

2010-11-29T20:47:00.007+08:00

LOSE 2 WIN is into its second year, and once again, they made a trip to the i-Run at River Promenade, where Team FatBird manages the HPB-organized run. We are into the third year of i-Run, and has seen it grow from a 40-runner group to one which averages 200 runners every Tuesday & Thursday evening, with the record attendance of 308 i-Runners set in October 2010.

What is i-Run?
i-Run is an initiative of the Health Promotion Board to help participants set and meet their short, mid and long-term goals through running.

It provides regular running sessions to improve participants' physical fitness as well as running clinics to impart relevant knowledge on running techniques and prevention of running injuries.

It encourages working adults to work towards incorporating running and physical activity as an integral part of a healthy lifestyle.

Who is i-Run for?
i-Run is for working adults (both males and females) aged 20 -- 50 years old. All running enthusiasts are also welcome!

For more Information?
HPB's i-Run site
FatBird Runs

GO FOR GOLD 2011

2010-11-10T14:24:00.004+08:00

GO FOR GOLD!
RUN, like you have never RUN before!

Birds Fly, We Just Run!

2010-09-23T16:52:00.005+08:00

Sharing an inspirational clip that has been making the rounds in facebook. This is what running can do to us....lose-to-win as some call it....and that is one key reason why Birds Fly, FatBirds Just Run!

Start Running Today!

i-Run With The Minister

2010-09-01T01:13:00.011+08:00

This evening, more than 250 i-runners were joined by VIP Runner and our latest Team FatBird Runner, Minister George Yeo. It was an honour indeed for the team at i-Run as well as the many happy and excited i-Runners who were glad to see Minister Yeo don the latest edition of Team FatBird's Running singlet for the 7km challenge.

After a short presentation ceremony to honour yet another FatBird Runner, Mohan, who have accomplished 100 Marathons in August 2010, we set off for the various distances of 3km, 5km and 7km in very nice weather. The 7km group ran a steady sub 6min/km pace, clapping, cheering and waving all along the way, The photographers were out in full force, and even media were present for a short interview with the VIP FatBird Runners.

The run along Singapore River and The Esplanade were filled with sights and smells, giving the runners much encouragement and motivation all along the way. FatBird George was focused throughout the run, breathing steadily, mid-foot striking with an almost upright stance, all the key elements of good running form.

We finished strongly with a 40min flat timing for the 7km, a commendable sub 6min/km performance. All the satisfied runners were treated to cold 100plus followed by a gound round of cool-down stretches. The evening ended with nice group photos followed by nice dinner with more chats. Team FatBird would like to thank Minister George Yeo for an evening of excitement for all i-Runners. We look forward to having FatBird Runner George and friends join us for more i-Runs whenever he can find time from his busy schedule.

FatBird Photo Slideshow, courtesy FatBird DO

The YOG Flame...

2010-08-13T21:22:00.001+08:00

COME FLY OUR FLAG

2010-08-03T10:47:00.000+08:00

The Northern Runners and and Team FatBird have come together again, this time to bring you the ‘Northern 2010 National Day Fun Run’.

This fun-filled holiday run will bring us to many interesting locations up in the North. Come celebrate Singapore's Birthday with us.

Register your interest via the facebook event page .

Live Our Dreams, Fly Our Flag!

Western Slopes, Canterbury Plains

2010-07-18T18:43:00.004+08:00

FatBird Weekender @ Mt. Faber, courtesy FatBird DO

More than 50 turned up for the Kingfisher Pre-Ops & Weekender run at the Mt. Faber Region. The weather was cloudy and cool, just nice for a Sunday morning scenic tour of the hilly region of the Western Corridor. Most of the runners were new to the area, and all were so excited at the prospects of exploring new running and ‘pak-tor’ grounds…they were not disappointed.

A tour of the ‘Canterbury Plains’ was the first highlight of the morning, with many soaking in the sights of the rustic colonial estate, with huge dogs, large cars, deep swimming pools, sandy tennis courts, and large pieces of lawn. While we ran at a leisurely, sight-seeing pace, we took time to stop at special ‘FatBird Photo Points’ for group shots. Out from the Canterbury Estates and we gathered at the HortPark area for the next scenic landmark, The Labrador Park Reserve.

It was a scenic loop around the Labrador Park to the ‘Dragon Tooth’ for some prayers for the upcoming Kingfisher Training Program, before proceeding to the entrance of the WWII ‘Tunnels’ for a short briefing and Q&A of Ops Sunbird. A trip from there up the tunnels brought grunts and puffs from all…it was a nice change from the earlier Canterbury Plains. By then, lots had been burnt, and people were feeling a little hungry liao :D

The next spot was around Mt. faber itself. As the runners pass the foot of the mountain, they looked serious and quiet. They were hoping that nobody would ask them to climb Morse Road….Phew, a sigh of relief broke, as we were told that would only be done during Ops Kingfisher itself, not today…LOL. With 3km of hilly terrain to go (nothing much is flat in the Mt. Faber area other than the Canterbury Plains), the weekenders were bracing themselves for a hard finish. The faces turned quite pale as we passed the foot of Mt. Faber at Kampong Bahru. A few heard that that was the steepest ascent to the top of Mt. Faber, part of the famous SAFRA MF 10km time trial route. Being a weekender, we were spared the details of the climb, but still had to take the smaller slope up along Telok Blangah Way. A very slight drizzle started, making it more bearable as we completed the final 1km to the SAFRA ClubHouse.

It was a challenging, but yet enjoyable FatBird Weekender of 16km. The runners liked it so much that they vowed to be back to the area for more of the Western Slopes. Some have asked for visits to the Kent Ridge area and the local ‘mini Lombardi Slopes’…hmm, we will be planning for more scenic FatBird Weekenders in other parts of Singapore, but we shall be back to this wonderful Western 5-Hills training grounds.

Team FatBird Runners Celebrations

2010-07-08T13:30:00.002+08:00

It was an evening of revelry and celebrations, of proud and satisfying moments depicted in the video montage, presentations of Certificates Of Achievements and awards to the NightHawk trainees, filled with fun and laughter from the games, topped with great food and company.

A message from Team FatBird (Ops NightHawk Training):

Congratulations to all NightHawks for a job well done at the Sundown Marathon.
Many of us have achieved the goals we set out for ourselves at the beginning of 2010.

Operation NightHawk was a follow-on from the inaugural NightHawk Program we did last year.
This NightHawk program had a few firsts, chiefly a very structured 12-week FlightZONES system; comprising of heart-rate training, running form and posture mechanics, conditioning LSDs in the night and wee hours of the morning, along with nutrition and hydration tips,
dispensed and delivered by a dedicated training team of coach, trainers and running guides.

We were heartened to see many new runners progress from 10km through to completing their first night marathon with very respectable performances at the Sundown, many of you scoring PBs for all the distances, and even go up for a Podium finish. We would like to congratulate the NightHawks on your perseverance, determination and the willingness to put what you have learned into practice, culminating in those outstanding performances at the Sundown. Some of you have even gone on to score PBs and break new records at International marathons like Phuket, KL, Gold Coast. Give yourselves a pat on the backs, and a big round of applause.

We would also like to congratulate and celebrate the successes of the Running Guides & Training Crew, who have gone through this 12-week intensive training program, pace training alongside the NightHawk trainees. The Training Crew, comprising of FatBird Pacers and Sunbird trainees, did a stellar job of bringing the NightHawks to their goal finishes.

We also took the opportunity to thank:
- our training partner Mileage – The Long Run Solution, Coach Lim Kien Mau,
- Key Power International for their generous support for compression wear,
- The Playground @ Big Splash for providing the training venue at The FatBird’s Nest,
for proving support and encouragement to make Operation NightHawk 2010 a tremendous success.

It is heartening to see that through the course of the 12-week training, many of the trainees have become friends, running kakis and have established close bonds of cooperation and friendships that have taken a few groups to participate in races, even overseas ones, together.
The training crew and trainees have come together to organize the evening’s celebrations event, and we would like to acknowledge their efforts in making this happen.

Sundown Has Cometh, The NightHawks Have Emerged!

the simple things...

2010-06-19T10:59:00.006+08:00

It has been a great time of World Cup action for the past 10 days, and it is just timely that there are no major running and training events around this period. Without any need for planning, a few of us decided to just head down to the MacRitchie Reservoir (MR) to check out the distances of the routes and the terrain we might want to use for AHM training.

Simple Runners @ SgRunners anniversary

There was a hive of activity at MR, with the SgRunners Simple Run in progress. In the midst, there were a number of weary-eyed runners who endured a grueling early morning supporting the 'boring' England match. The few of us started our own run towards the Northern Trails, and out towards UPR and then to the main gate of LPR. Since I was running alone for stretches, there were some solitude moments which I shared with the monkeys from the forest area. It was great to bump into the aniMILES at their usual hangout area, and we had a good round of chats around The World Cup and overseas running races.

After I briefed John the route back to MR, I proceeded on to check out the remaining stretches up to the 8.2km U-Turn. It might have been due to the World Cup; I saw fewer runners on the trails and roads this morning. I completed the whole recce run of 16.5km to reach back to the MR Centre full of red/black shirted Simple Runners. It was great catching up with many friends from SgRunners, Team FatBird, Team Coconut, Bishanners, and other running groups, all under one roof.

Lots of laughter from stories about crawlers, walkers and of course, the World Cup again....haha. It was a nice time to get all runners together during this 'lull' running period, and we shared quite a few recent race experiences as well. An enjoyable run coupled with catching up with and getting to know more runners made for an enriching Saturday morning...the simple things in life are truly enjoyable and satisfying :D

NUS Hills Pleasure

2010-06-13T13:23:00.005+08:00

With The Sundown and Operation NightHawk completed, a few of us found some time to revisit the hilly grounds of the Mt. Faber training area with SAFRA MF Runners. It was nice to see old friends and kakis at the SAFRA ClubHouse, and a number of FatBirds preparing for the Gold Coast Marathon also joined us for a scenic stretch.

We started along Depot Road, heading towards Pasir Panjang Road and then Buona Vista (99-winding turns) stretch. Priscilla, Johnny and Sunny was running along and chatting for a bit. I went most of the way with Sunny, showing him the route into NUS Hills. It has been some time since I ran this way, but I was still familiar, and able to show the way to the newer ones.

Because of the current World Cup season, my feet have had more rest than usual...I could feel the spring in them. Although the sun did rear its head, it was mostly bearable, with the occasional cloud cover. We chatted at various traffic junctions, and that made for the feeling of a shorter journey. We covered 21km in the end, 3-4km short of the planned route....but we were sufficiently satisfied with the workout on rolling hills.

We are already laying down plans to build strength and speed by training in that relatively hilly Western Hills region, with the approval of the FatBirds who found the run challenging and useful. We had a good round of chats with the SAFRA MF Runners, followed by a 2-hour brunch and kopi session with the FatBirds....a luxury we could enjoy while we are in the midst of the lull period, and taking our time to smell the roses, before the next Operations begin. I thoroughly enjoyed the run, company and sharing....one of the more enjoyable pursuits of distance running and training with groups of friends and like-minded associates.

WAKA WAKA...THIS TIME FOR AFRICA!

2010-06-10T20:48:00.001+08:00

Yes, the Beautiful game is here again. Every four years, this major sporting event will captivate sports enthusiasts and audiences around the globe, and Singapore is no exception. For the next 30 days, I will be sacrificing lots of sleep to soak in the atmosphere and immerse into one of the most exciting sporting action of all time.

The beautiful game, this time In Africa.

Let The WAKA WAKA Begin!

Sundown 2010: Dusk Has Cometh, NightHawks Have Conquered!

2010-06-03T16:51:00.012+08:00

Highlights of Sundown Marathon 2010, Courtesy FatBird DO

It was the night of reckoning for 20,000 runners and marathoners, especially for the NightHawks who have trained and conditioned for 3 months. It was time to put into practice what they had diligently practiced and trial-ed, to complete for what many of them were maiden half and full marathon distances.

The NightHawks went prepared and conquered the night, beating the sunrise in no uncertain manner. Kudos to all of them for their grit, perseverance and commitment to accomplish one of the more memorable feats in their personal sporting history.

The Ultra-Marathoners were inducted into the Sundown Hall Of Fame with great pride.

The Full Marathoners completed their feats in Personal Bests and memorable finishes.

The Half Marathoners were in a league of their own, with a few sub-2hr completions, and many claiming Personal Bests and good finish timings.

Although I didn't this year, I had a ball of a time cheering and supporting all the NightHawk Trainees and FatBird Runners, all of whom I had spent the past 3 months training together and pacing with. I am heartened and happy to see so many of them achieve their marathon dreams, and especially memorable at this special Night Marathon.

Team FatBird and I congratulate all NightHawks and FatBird Runners for their outstanding performances at the Sundown Marathon. You have BEATEN THE SUNRISE. We salute you for your perseverance and commitment to accomplish your marathon dreams. Dusk Has Cometh, NightHawks Have Conquered!

Team FatBird and I would also like to extend congratulations to all our running friends and kakis on your outstanding performances, PBs and many Podium finishes. You have RACED THE NIGHT & BEATEN THE SUNRISE. *AWE-INSPIRING*

Facebook Photo Contributions From HC1, HC2, LiLian

100Plus Passion Run 2010

2010-05-23T13:17:00.025+08:00

Report Photos, courtesy DO
Photo Slideshow, courtesy Senza
Facebook Photos from HC, Joey, Max, Melvin (Pt 1), Melvin (Pt 2)

The second local race for myself this year, and thanks to the courtesy of our Ops NightHawk partner, KeyPower for providing the team with some complimentary slots. The Passion Run has always been one of my favorite local races for its organization as well as generous goodie-bag, finisher tee, photo finisher cert as well as good support.

This year, I was joined by many i-Runners and Ops NightHawk trainees in the new 25km distance, starting also for the first time in the late afternoon, running into dusk. We were at The Angsana Green at ECP by 4pm, meeting up with FatBird Runners & friends. Our plan was to take this 25km race as a final practice run ahead of the following week's Sundown Marathon. In view of the warm and humid weather, as well as the crowd along the stretches of ECP, I was quietly hoping to just do 2hr10min or so.

After some nice photos, chit-chats, we moved to the starting pen at 4.10pm. After whiling away for a bit, the MC finally announced we were ready to go, and he just flagged us off without much fanfare. The fast elites shot out towards the direction of MacDonald's/Fort Road, while I followed the larger group from behind. The initial 1km was a tad conservative, as I found the pace to be about 5:30min/km. I could see Asok, Charlotte, ZhiLei, Tony, Johnny and many more familiar faces running in front at steady paces.

I settled in after about 5km to enjoy the comfortable pace of about 5:15min/km. Spotted Senza and Dan near to B1 busy snapping photos. I did my usual wave and arms-up as I ran past with a smile. There were ample water points with 100plus provided at most of the stations. It got really fun when I ran on the other side and waved to friends and running kakis. At times, there were shouts for my name, and I was happy to wave back. Other times, I was clapping and cheering for friends who were participating. Such races are always a good time to catch up with running kakis and the community.

I managed to make up for a bit of 'lost' time as I crossed the 10km mark in 50min+. I was happy to be following the pace of a few familiar runners and just staying behind. Somewhere along the way, I was overtaken by 2 female runners who were looking strong. The thing I noticed in this race was the presence of many strong women runners who were bent on doing good times. After some to-ing and fro-ing with the same group, I shook some of them off by the 15km mark.....it was more of them slowing down slightly as I moved up to a 5:05min/km pace. The sun was hot by that time, and it was fortunate we had some shade at the NSRCC stretch.

Met the returning runners for a second time, and I continued to cheer for David Tay, Ong, and some other SAFRA MF Runners. The heat was getting to me by then, and as I was slowing down, I spotted Bug walking. He had just recovered from a bout of flu, and was looking very weak. Fortunately, we were not in a rush and accompanied each other for a slower 2km stretch. By the time we reached the access road, we have covered close to 17km. The final 8km stretch was really 'mental' as we had to run up the long and straight access road, coupled with numerous sharp U-Turns.

I could see Henry, Roonz and aerosol running ahead of me by about 500m. YN, Spencer, JZ, Yong was also not too far behind me, and were moving on strongly. I gave them waves of encouragement as I followed a consistent runner at around my pace. Since I didn't really push too much earlier, I was feeling ok. I reminded myself not to 'chiong' and just stay at around 5:10min/km pace for comfort....hehe. There was some wind and shade along the way by then, but the air remained humid. I downed more cups of 100plus and was still feeling thirsty.

I was glad to see the 20km mark, and started my countdown from there. There were not many runners around me for that stretch, and as I was maintaining pace, I was able to overtake some the slowing runners. There was a stronger runner in green who overtook me at the 21km mark and he went on very strong. Finally it was 2km remaining. I did a quick calculaion which showed I would be able to make 2hr10min without the need to increase pace. Right up to the final 1km, I was maintaining a 5:10min/km pace. Soon we were on F2 area and moving to the finish at Angsana. A few runners picked up the pace to move ahead for the finish. I maintained pace all the way to finish in 2hr8min to rousing cheers by DO and team, taking the time to take some nice finisher photos.

After I crossed the finish line, I moved up to the collection stations for the finisher medals, tees and goodie-bag. It was a very smooth process since the crowds have not gathered back yet. There was a nice bag to keep all the goodies inside, and the finisher medal was large and handsome-looking. I gathered with the FatBirds as well as SAFRA Runners for photos and catching up. The VIPs led by SM Goh were doing their walk-about the carnival and proceeding to the prize presentation. Mok did an outstanding 1hr28min to finish top, with Coach Kien Mau in 1hr31min for second place. Roonz, YN, ZhiLei did very well to improve on their Podium finishes for the women's 25km category. Wen Long Joshua from SAFRA MF claimed top honours in the 50km Duo event. SlingRunner claimed 10th spot in the Men's Open, in front of the speedy youngsters. Congratulations to the Podium finishers and all who completed within the regulation time of 4hrs.

I joined DO and the rest of the Cheer & Photo Team near the finish line to welcome all the FatBird Runners, SAFRA Runner, i-Runners, SgRunners and friends back from a satisfying but hard-earned 25km run. Many of them took the time to pose for finishing photos before crossing under the clock. It was real fun to support and encourage all the super-charged runners back, happy faces showing their satisfaction in completing such an interesting and challenging adventure.

More photos and cheers later, we welcomed FIL, Azhar and finally the 'Happiest' group of Mohan and SC Lim, with quite a large following of Happy runners. As we walked towards our car at F2, there was a continuing stream of runners still finishing. When they heard from us that the end was near, and the goodie bag was nice, they usually perked up and increased their paces. As we drove off into the highway, there was a sense of satisfaction and fulfillment that we had spent such a fruitful day, doing healthy activities - Life Is Good.

SAFRA JURONG Inaugural Location Run

2010-05-16T19:34:00.006+08:00

Photo Album Courtesy @ DO

An excellent turnout of more than 160 Runners at the SAFRA JURONG Running Club's Inaugural Location Run this Sunday. I met up with many running friends and kakis, and had a nice time chatting and catching up. We were treated to a 15km run along the sprawling grounds of NTU and Jurong vicinity, with something to cater to runners of all ages, abilities and preferences :)

Congratulations to the new SAFRA Jurong Running Club Committee for an outstanding organization and hospitality. We thoroughly enjoyed the run & reception...Cheers!

Facebook Photo Albums from Zim (1), Zim (2), Zim (3), Byron, Max

Scenic Sunset Reservoir

2010-04-28T12:57:00.001+08:00

The April FatBird Scenic Weekender brought an adventurous and fun-loving group into the depths of Singapore's green lung, the Reservoir area. We had joy, we had run, we were having so much fun...along streams, lakes, canals and rolling hills, flanked by natural beauty of flaura and fauna.

Facebook photos from AC, BT

2XU Compression Run 2010

2010-04-11T13:02:00.032+08:00

Photo Courtesy of Kia Liang, Ben Swee, CK Chin, Luke Woo, Jackie Ho

This was my first local race of the year. It was also one of the races I have been looking forward to, as it has been some time since I ran along the hilly and undulating terrain of Sentosa. It brought back memories of the New Balance Real Run as well as the many SAFRA MF training sessions we had in the scenic island of Sentosa. When Key Power International (KPI) mooted this race, I felt it was an interesting challenge for runners of all capabilities, and immediately went about jio-ing people for the race, just to get a flavour of rolling hills in the midst of lush greenery and sandy beaches.

I went to the race with a mind to have a good time, although I knew the short distance of 12km would make it a hard run, testing the heart and cardio strength of the runners. Given my age and speed, I personally do not relish short distance runs of 10-15km, preferring to the longer (and slower) half to full marathon distances. Beverly and DO could not join me for this race as they were still resting from the Friday NightHawk 25km run. Having not been to Sentosa for some time, I went down early to get a nice car park spot near to Siloso Beach, the start/finish point.

I was happy to see Prata & wifey, Costner, Sin Guan and Toh at the carpark. It was nice to see many familiar faces and FatBird Runners along our walk to the start. I continued yak-ing till we reached the start point, first with the KPI folks, then with the NightHawks, also the SgRunners, SAFRA Runners, and then more FatBird Runners and i-Runners. I managed to slip away for a quick warm up (I normally do for distances of 15km and below) and bumped into Lai Chee, Charlene, Joe. All along the way, I was meeting familiar faces, right up to the start point, chatting with David Tay, Vivian Tang, Sham, IMD Ben, and many others who were waiting for the delayed start.

The MC finally decided that we should wait no longer for the late-comers, and started the race on the count of 10. It was a quick start for me, as I wanted to get some space quickly. Many of the FatBird Runners were even faster...haha. We were going at 4:20min/km pace at the start, before settling at a more comfortable 4:30min/km pace. Han, Prata, Sin Guan, Thomas, Sam, and many other running friends were in front, and I decided to just tag along and follow. The initial stretch along the beaches was fun as I was looking out for returning familiar faces and cheering for them. Mok was as usual right ahead. Keonz and Chin Huat were running fast too. Wen Long and Melvin from SAFRA was up ahead as well. Team Run Fanatics (TRF) was out in full force helping with organizing and manning all the critical turning points and drinks stations.

The slopes began from 4km or so, and the rolling hills went on for the next 4km. It was during this period that our paces slowed, and things settled down to about 4:40min/km pace. The sun was out by then. I stayed within a smallish group of runners, not wanting to overtake, conserving in anticipation of even more slopes ahead. I could still see Prata, Thomas, Sin Guan about 100m in front. All along the way, there were a number of friends who shouted as we pass one another....I acknowledged many of them, but a few times I could not spot who they were...thanks to all of them for their shouts of encouragement. It was these friendly gestures that kept me going on happily. Ben Swee and CK Chin were 2 of the runners whom I saw the most as they were running with video cams and digital cameras. Ben was like way up front taking videos on the run. Chin was in the mid pack taking pictures, and smiling for the runners...really a boost to our morale whenever we saw them.

As I was not aiming for anything in this race, especially not when I was still recovering from my mild bout of gastric flu, I was happy just to be able to survive the challenge. There were times when I pulled back to ease my heart from working too hard...u can call me kia si ('afraid to die')...haha. After all the slopes, we turned back to Palawan Beach again. A quick look at my watch showed that we were close to 9km. I could see the front runners heading the other way towards Siloso for the finish. The flatter section along the beach was a welcome relief for many. I could sense the slowing of many runners' pace. After all the slopes, we cannot blame them for being more conservative yah? lol. I passed the 9km marker in about 41min. Then it was just 3km to go, and I was sure I would make 60min.

I slowed slightly to catch some breath, and looked around to sight more familiar faces. The sun by then was beating down fiercely, but I was not that affected, given the remaining 2km distance to the finish line. I could still see Prata and group running steadily, and taking it easy. Thinking the end was nigh, I inched forward and closed the gap to about 50m. After running for what seemed like eternity, the end point still looked far...haha. When my watch showed 11km, I decided that I could do with some iced-cold 100plus quick (strangely, there were no 100plus along the drinks stations at all, or did I miss them?). I picked up the pace to move up to Prata and Sin Guan, and they told me to go ahead. I continued on, but could sense that they too picked up speed. Great....all of us were just egging one another on to reach the finish line.

There was a sense of relief when we did not encounter any more slopes after the 9km mark. The 7-10 of us crossed the finish line in about 56min. After collecting the finisher medal, I moved up to congratulate the friends, including Han Low, who did so well. Han showed me the way to the iced-cold 100plus. It was just so 'heavenly' downing those isotonic drinks. I then moved back along the finish line to continue cheering for the finishers, and congratulating friends and kakis. Many of the new runners found the course interesting, but challenging. There was an air of satisfaction that they managed to survive such a hilly run, and a few have vowed to go for more hills training after this....hehe. I enjoyed this race thoroughly, although I must say this route is even more challenging than the New Balance Real Run a few years back. I look forward to coming back to this beautiful Sentosa Island for more runs and races in the near future.

Distance: 12.13km___Time: 56Min24sec___Pace: 4:39min/km

OFFICIAL RESULTS
12KM MALE OPEN
MALE FINISHERS
PLACING.....NAME................BIB NUMBER..SPLIT 1 (4.6KM)...SPLIT 2 (5.5KM)...TOTAL TIME
50.............. ANTHONY SUM..........57................20:21:29..............29:30:49...........56:14.82

Sports Massage @ The FatBird Nest

2010-04-04T17:03:00.006+08:00

Ever since I got a rude shock from ITBS about 4 years ago, I became very careful about rest and recovery, and how to attain the nirvana of injury-free distance running. Philosophies like Chi Running, Pose Method, etc captivated my imagination, as well as conditioning, strengthening and body maintenance services like deep tissue massage, myofascial massage, et al.

With regular self maintenance after runs, as well as having sports massages, I have been able to maintain a relatively low incident rate of running-related injury and strains. After recommending to family, friends and running kakis to some of these massages, and getting positive feedback, we decided to organize a simple Sports Massage Clinic for members of the Team FatBird Running community.

More than 50 runners gathered this Good Friday morning at The FatBird Nest in The PlayGround @ Big Splash for our Holiday Weekender Run and Clinic. A number of eager new faces arrived early in anticipation of the sports massage clinic that would happen after the easy 10km run along parts of the previous Sundown route.

FatBirds preparing for the run

It was a nice chat with the runners along the way, many of whom are new to the distance-running game, and were full of enthusiasm for training and learning all about sustainable, injury-free running. The km melted away as we were enjoying the bright and sunny morning along the Park Connectors and Seaside.

By the time we finished the run, Victor and his team (RTe) were all set up with massage table, towels and massage ingredients. We had apples and isotonic drinks, before settling comfortably in the shade of the nest. Victor gave a good overview about the importance of listening to, and maintaining our bodies and muscles for injury-free running; followed by common injury problems, and how to recommend solutions based on symptoms. The 'live' demonstration of 6 'guinea birds' was definitely the highlight of the session. Victor led us through the process of identifying symptoms and history, and how to alleviate 'issues' and problem areas through massage by release of trigger and pressure points....all put in layman language that was easily understood.

The 'guinea birds', a number with chronic and long-term problems, were treated to short sessions of 'pleasurable pain' to ease the pressures off those problematic mucscle groups. Many of them put up a very 'strong' front, and provided much entertainment for the group of very interested participants. DO provided a good exchange of questions and answers with the RTe team and participants. The session ended on a high note with the announcement of special promotion packages for Team FatBird and Ops NightHawk Runners.

FatBirds and RTe team

As we were packing up, a queue of runners were filling up RTe's appointments for the weekend, with the first Clinic participant to continue with his massage at the Centre. We enjoyed the run and the clinic thoroughly, and already requests and ideas for future Clinics have started to roll in. We look forward to having more fun-filled and interesting Team FatBird Weekenders.

Photo Gallery, courtesy DO
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MARATHON: The New Race For Fitness!

2010-03-24T11:47:00.001+08:00

An interesting article by TODAY newspapers, about the recent boom and high interest in endurance sports and racing. Team FatBird Runners shared their side of the story, along with some action during training.

WEEKEND TODAY - BIG STORY, Mar 20-21 (Ansley Ng)

With Team FatBird @ HK Marathon 2010

2010-03-02T09:30:00.042+08:00

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Race Photos, Courtesy Reuben Cheang
Off-Race Photos from Anthony

Team FatBird @ HK Marathon 2010

Team Singapore Runners

I could barely recall the numerous slopes I had encountered at the HK Marathon in 2007, especially after the infamous West Tunnel at the 36km mark, when I was offered some complimentary race slots of HK Marathon 2010 by New Balance Singapore. After checking with some members of Team FatBird, we decided that it was an interesting race that we should all go together to experience, what more that we will be getting finisher medals for the very first time.

I did not specifically train for the race, and with just a few training runs at MF and MR, I was in HK to soak in the new race route (sprinkled with even more slopes this year) with the team members. Beverly, Terry, YN, Spencer, Henry, Keonz, Jancy and I arrived on Friday to the Imperial Hotel, along Nathan Road, TST, 200m from the start point of the Marathon.

Pre-Race
It was lots of walking on Friday as we traverse the streets and egress routes along 'happening' Nathan Road near Tsim Tsa Tsui (TST), visiting the famous Temple Street, Ladies Street, Portland Street, Soy Street (Shoe Street), taking in the famous 'Po Chai Fan' and local delicacies, dessert at Shi Liao Shan, and even sampled 'Yu Tan' along the streets. The group was soaking in the interesting Night Life and neon lights, so typical of HK. We walked so much that we our feet ached, like as though we had done a marathon already.

TFB @ NB Regional Event With Philippine Runners, courtesy The Bull Runner

Saturday morning was spent sampling HK breakfast along the back street, and then meeting up with Reuben for lunch at one of the 'Shao La Tian'. Carbo-loading was started and continued on throughout the day with spots of dessert and finger food.

With Team New Balance SG @ NB Regional Event

In the evening, we attended the New Balance Regional event for 150 invited race participants from many Asian countries. Singapore had quite a large contingent of 20+ runners, but China took the cake with their NB88 runners....a large group indeed. Met up with Eugene and Daniel, who so kindly made all the arrangements for our 'special' race packs, and also received good tips from the local HK elite runners and Paralympic Olympic medalists. The best part was the photo taking, interspersed with a nice buffet spread for even more carbo-loading. The Singapore Team did well with chants of 'S I N G A P O R E' and 'HUAT AH'.

Race Day
For some strange reason, I could not sleep at all...probably due to the heavy load of food, and also thinking about certain arrangements for the race pack and the excitement of meeting up with friends before and after the race. Met the team at the Hotel Lobby at 6.20am, before moving off to place our bags with the NB VIP baggage, thanks to Eugene. The weather was rather warm, about 25C with rather high humidity...a big difference from the much cooler weather we had in 2007. I was wondering if my long tights and tee-shirt will pose any problems in that heat. While waiting, there were some media who found us interesting enough to take pics and conduct short interviews. After the 21km runners were flagged off at 6.40am, we immediately went to the start line, but still was at least 200-300m away. With the crowd along narrow Nathan Road, I knew that we were in for a slow start. Took some pics with Reuben and other Singapore friends at the 4:00h corral.

The race was flagged off after some shouts from the runners, waving their hands to drum up excitement. As expected, it was a slow jog to the start which took nearly 3min. Even after crossing the chip mat, we had to jog slowly in the sea of runners. I was traveling at 7.5min/km pace, and found the time to look out for familiar faces...Reuben, Sam, Alex, Eileen, and the other NB Singapore runners. I didn't spot any of the SAFRA Runners as they would have been lined up in front. There were a number of runners who tripped and fell, and others who complained of the high humidity and sweltering heat. They were shouting to one another to go slow, and be safe.

After 2km of 7.5min/km pace, we finally hit the highway and were able to move slightly faster to 6.5min/km. The first slope greeted us along StoneCutter's Bridge, a longish upward climb, which was a added new feature. I reckoned it was meant to sap some of our pent-up energies before presenting us with the killer slopes ion the second half. Since the pace wasn't that fast yet, I took the time to enjoy the sights while chugging up. All along, I could see Reuben nearby snapping photos and doing his run-stop-pose-run thingy...haha.

After 5km, I picked up speed and pushed the pace down to 5.20min/km to make up for lost time. By the time we hit 10km, it was 56min....wah, really felt zapped trying to play catch up. Went into the tunnel which offered some cool respite, and as usual, it was slope when we exited. Towards the second bridge, I could see the 4hr pacers, 2-3 running in a group, with a green flag. They seemed a little exhausted with that cumbersome flag, and were taking turns to lead. I decided to follow them from there as my Garmin could hardly detect any signals in the tunnels.

The 4hr pacers kept pace pretty well at an average 5:30min/km. While running with them, and certain parts even leading them, I felt as if I was pacing the 4hr group...nostalgic moments of SCSM09...haha. Along the second bridge, I could see many of the faster runners like Peng Tat, Ricci, Keonz, Henry coming back. At the turn (about 20km) mark, the crowd was cheering the pacers on, and I felt the energy coming back.

Eugene and Reuben were around that mark too, as we hit the 21km in 1hr55min. Not sure why, my Garmin hung up on me. I fidgeted with it, and finally decided to reset...and in the midst of doing that along a 500m stretch, I might have missed quite a number of familiar faces. I realized the Pacers were dropping their pace, and decided not to wait for them. I pushed on forward and went into a pace of 5:20min/km for the next 8km. At the 27km mark, I saw the familiar back of Spencer. Went up to him along yet another up-slope, and told him that we had 15km to go.

The water points were amply stocked and available every 2.5km, with the Watson's isotonic drinks a hot (no pun intended) favourite. The packaging made it easy to be ingested via 3-4 squirts of the cool and refreshing light taste...many of our runners liked it. I had one pack at almost every station, without too much trouble to my tummy. At the 28km mark, I saw YN in front tackling yet another long upslope. Some of the runners were clearly struggling at that point. I inched slowly forward to catch YN, and to say a few words of encouragement. I had lost Reuben and Eugene by then, and was glad to see familiar faces in the midst of the thinning crowd.

I kept up with the 5:30min/km pace for the next 5km, but I could feel intermittent twitches to my calf and hamstring muscles. The slopes really made me work hard, and with those unconditioned muscles, I was just wondering when the cramps would hit. Soon it was the 34km mark, the start of the infamous Western Tunnel, the longest among all the tunnels we had to run through. The 2km stretch was quite alright in the initial portion, but then grew to be very stuffy and humid in the mid-section. It didn't help with the buses blowing smog, and at times made me feel quite breathless.

Then it was at the 36km mark, the beginning of the numerous sections of slopes, known to bring many runners to walking pace. Many of the guys were rubbing and stretching profusely. I trickled to a slow jog as I exited the tunnel, and then, WHAM!, BANG!, it hit me on the upslope....a large cramp hit my hamstring. While trying to compensate, my upper chest muscles went into seizure in what was one of my most painful episodes of cramping. I could barely breathe, and had to stop to rest....literally STOP. I had to lift my arms up while slow jogging, to the bemusement of the bystanders. Fortunately, the runner crowd then was not thick, and many also started to walk and stretch. Up the 37km mark, Reuben came from behind to inform that we have not much time left to do sub-4hr. I wasn't really too worried about that, and since I could hardly run, we decided to take some pictures along the highway. I told Reuben to run ahead while I stretched for a bit more.

I was half expecting more familiar runners to come from behind in the final 5km, but there were none. As we entered back into the CBD area, the spectators were forming. I decided to jog and avoid walking if possible. The pace was about 6.5min/km then, but if I pushed it faster, the cramps would erupt. I could feel twitches all over my legs and body as I ran, but as long as they did not erupt into cramps, I continued to jog. With even more upslopes in front, there were more runners walking, especially at all the upslopes. I was tempted to join in, but persevered to continue in spite of the pain.

With the final 1km, the crowd turned into a huge mass of spectators along both sides of the streets. Cheering wildly and telling us not to give up, I went into overdrive and started to chase after the runners in front. Managed to pick up about 20 before finally entering the final stretch of 100m rundown to the finish. I could hear shouts of my name in the midst of the spectators, as I crossed the finish in a time of 4hr2min. The finisher medal handed out by the babe was certainly just reward for me...haha.

Exhausted but Happy bunch

Met up with Reuben once again as we proceeded to the NB VIP booth for some refreshments. We had a fun time afterwards taking pictures and talking about the numerous slopes and humid weather. Almost all the runners agreed that this was one of the toughest marathons they had done, and definitely one with the most number of slopes they had to climb, making it even more memorable, no less. As they shared, I could feel a sense of achievement in their tone, as they 'survived' this hilly marathon.

The team did well under such challenging conditions, with Keonz 3:32h, Henry 3:37h, Reuben 3:59h, Anthony 4:02h, YN 4:07h, Terry 4:22h, Spencer 4:25h, Beverly 4:44h. Being their first HK marathon, most of them did enjoy the experience, and a number have vouched to be back when the opportunity arise again. I thoroughly enjoyed the experience, as it was the first time we went for an overseas race as a team. I am glad all made it through, and have gained much in terms of valuable experience and memories.

Post Race
Because we were staying quite a distance away, we could not join in the nice gesture of NB to host a post-race luncheon for the guest runners. I have thoroughly enjoyed the nice hospitality and gestures offered by Team New Balance for the guest runners, and definitely look forward to having more of such activities with NB in future. After a short rest, we met with HK Runner Richy in the evening for a very nice dinner at Times Square. Richy shared that the weather and course for this HK Marathon had to be the toughest they have seen thus far.

Henry, Berverly and I departed to Singapore on Monday night, with fond memories of the HK Marathon, the sights and smells of the city, and the tastes and authentic flavours of local HK cuisine. However all were not completed, as the 3 of us were involved in a final dash at the Airport, along with a group of Singaporeans. It was a harrowing experience, that one, but we made it. I would leave it to the people involved to tell their story at another time. Back to Singapore now, Delayed-Onset-Muscle-Soreness (DOMS) is hitting us, but it is all part of the trials and tribulations of a hard-run race, contributing to the mesmerizing attraction of this sport that we are all so proud and excited to be involved with....Marathon Running!
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Gong Xi i-Run Celebrations....HUAT AH!

2010-02-20T10:52:00.000+08:00

Gong Xi i-Run with God Of Fortune....HUAT AH!

Almost 200 runners turned up at the River Promenade (below UOB Plaza) to celebrate the Tiger New Year in the Gong Xi i-Run. The Team FatBird volunteer crew was already by the FatBird statue at 6pm to receive the 100-plus drinks, mandarin oranges, tee-shirts and wrist-bands to be given out to the runners for good luck in the New Year....thanks to the support from Health Promotion Board, organizers of the i-Run Series in Singapore.

There was a sea of red as runners gathered to catch up after the long Lunar New Year holidays. The God Of Fortune and the Deity Of Charity were on site to receive the runners as well as handing out lucky gold nuggets and allowing all to 'rub-off' some good luck from the two special guests. The crowd, making up of 80% new runners who have never experienced a themed i-Run as yet, were getting excited with receiving mandarin oranges and lucky 'Red Packets', while more were arriving and getting changed to their red outfits.

To kickoff the proceedings, we had group photos taken at the entrance of UOB Plaza 1, just below the well-wishing couplets hanging from the top. It was relatively well-organized this time, what with the many opportunities for photo-taking during FatBird runs :) Next group photo was just below the FatBird (Botero) statue....very symbolic as that was the birth place of Team FatBird 1.5 years ago.

@ FatBird Statue, birthplace of Team FatBird

The Deputy God Of Fortune signaled the arrival of the auspicious hour, and away the Gong Xi i-Run group went, towards the River Promenade. We cheered, sang, and shouted out well wishes to all the people who were curiously watching our large group running by. The God Of Fortune was most popular with the kids and tourists who always welcomed his gold nuggets and giving him a good rub, while taking some nice pics for the family album. The i-Runners was all chatting merrily, with some singing verses of New Year songs, whilst others were wishing the public Happy New Year with their mandarin oranges, symbolising 'Gold' or wealth and prosperity (yes, they carried the oranges with them on the run).

It was a unique gathering of runners, with many races and nationalities, and we even had foreign talent in our Gods & Deities to help bring on world peace and good health. The second stop was just outside the Promenade Plaza, where we gathered for a photo stop with the Valentine Celebrations....Gong Xi Valentine too. Many of the singles stayed close to the God Of Fortune, who professed to bring them good luck this Tiger year in meeting the right hunk or babe...hehe. Curious onlookers and tourists was pleasantly bemused by all the din and shouts of 'Huat Ah....Huat Ah', and after some quick explanations by the i-Runners, they realized some of the meanings of the words as well as the oranges, red packets, red gear as well as singing...surely a good way to promote a little of the Chinese Customs and Singapore Culture....haha.

Giant Wind-Mill, Singapore Flyer in the background

We headed off towards the Esplanade U-Turn (for most of the i-Run 5km, 7km, 10km) routes, near to the Singapore Flyer. There we had the backdrop of the largest 'Wind Mill' who will help us 'Zhuan Yun' and to bring on good luck. With the arrival of the God Of Fortune, who was intercepted at many points along the way for photo shots with happy tourists and the public, we again took some great group photos with three shouts of 'Huat Ah'.

Gong Xi Valentine @ Promenade Plaza

The girls from China Shipping (who returned to i-Run after a long absence) mentioned that they had run pretty long, and was just happy to know we were only 800m from the final stop, the Merlion, spouting Water Of Wealth. All were excited as we ran up the bridge, past the Fullerton Hotel, shouting 'Cai Shen Dao'....'God Of Fortune Is Coming'. The happy faces could be seen, along with waves of the mandarin oranges, as we approached the Merlion.

Receiving the Water Of Wealth & Health

Many tourists were attracted to the sea of red that descended upon the platform, and cameras went snapping all around. Lots of 'Xi Nian Kuai Le' and 'Happy New Year' ensued. While the customary group photo was taken with the symbol of the 'Water Of Wealth' as the backdrop, all i-Runners took the opportunity to wish all around a Happy and Prosperous Tiger New Year. Individal runners also offered their best wishes for the i-Runners as well as gave continued support to the i-Run.

The wonderful river sights and lights

After soaking in the beautiful night with colourful lights across the river, Team FatBird along with the i-runners completed the final lap back to the Fat Bird point. By then, various lines have formed to collect their 100-plus as well as tee-shirts, courtesy of the Health promotion Board. There were also those lucky ones who had a lucky symbol in their 'Red Packets' for a special i-Run gift.

From the happy faces and the runners still staying on to take pictures as well as wishing everyone, it was evident that all have enjoyed this easy, fun and meaningful run to usher in the Lunar New Year. The God Of Fortune and his entourage were kept busy till the very end, and many special thanks to the Gong-Xi i-Run crew who helped to make many of the props and arrangements, that made this celebratory run so smooth and entertaining. Here's Team FatBird and i-Run wishing all a Happy New Year 2010 - HUAT AH!

MORE...
FatBird Photos from FatBirds DO, Jancy
Facebook Photos from i-Runners BT, Cindy
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5 weeks to HK Marathon

2010-01-24T14:58:00.007+08:00

With barely 5 weeks to the Hong Kong Marathon, I picked up my resolve to join the SAFRA MF Runners for their weekend run at Mt. Faber to tune-up my slope-running form. There was quite a group at MF, and it was good to meet up with many of the MF Runners, as well as some new runners who have been training with Team FatBird.

I planned to do a straightforward 25km along the rather hilly NUS and MF slopes. Spencer, YN, Kok San and myself ran the first part together at about 5:30min/km pace. Beverly joined Michael, Shirley and a few others behind. I could feel tiredness in my legs, and the form was at best 80%. The 99-winding road stretch did sap some of our early reserves, and by the time we climbed the NUS slopes in sunny weather, I was feeling rather drained. We chugged ahead anyway, and met some of the gang at the Visitor's Centre for a nice toilet break and some hydration.

The route out of NUH took more out of the legs, and I felt some relief as we went back by the Buona Vista way in the down-slope direction. It offered a good breather, and I decided then that I would attempt to climb Morse Road to MF earlier as part of simulating the final up slopes at the HK Marathon. When I reached Morse Road, I was already dripping with perspiration, and had just a little bit of water left in my fuel belt. Tough was an understatement of the climb up MF. My legs felt like lead, and my quads were burning by the time I reached MF Loop. I told myself to just chug up without stopping.

It felt great at the top of MF when I finally had a chance to splash myself to cool down. Took a 5min breather, before proceeding down slope along Morse Road. Met Grace and a few other bikers on the way doing their climbs...they were working very hard to get their bikes up those slopes. Although I had only covered about 19km by then, I felt winded and rather worked out. I just wanted to maintain my form all the way back to ClubHouse and call it a morning. The final 4km was 'burning' at certain sections, and the final slope at Telok Blangah Way finishing up my 'reserves'. It sure was great to reach back to the MF ClubHouse, completing 24km at an average of 5:38min/km pace.

Had some nice guava and 100plus, courtesy Siew Lee & SAFRA MF Running. Lai Chee shared her trials and tribulations at the recent Pacesetters 30km, where she was denied a 3rd placing due to timing confusions. Heard that Zhi Lei was just next to Lai Chee when they crossed the finish....wow, ZL is really getting very fast. HK Marathon, Run-Round-Singapore and the SAFRA MF Ultra-Marathon Challenge were some of the interesting topics we shared and discussed. I really enjoyed the warmth and the friendship offered by the SAFRA Runners. I hope to be there more often to join them for hills training and longer distance runs. Till the next one at MF, Cheers!
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aniMILES Reloaded!

2010-01-17T10:52:00.009+08:00

To clock in some mileage, I joined the FatBird team this Sunday morning for a 24km LSD at the aniMILES route. I have not been to this route for more than 6 months, in fact, even longer than that. The last time we ran past was during Operation NightHawk 2008.

We kicked off the run at 6.50am, after waiting for 20min for any last-minute runners....just missed Eline. The morning air in that green-lung area was fresh and crisp. As we moved onto OUTR from Casuarina, we picked up the pace to about 5:15min/km. DO and I were showing the way to a few of the FatBird Runners, as we proceeded to assemble at Seletar Reservoir toilet. FJ turned back for a 15km, while we the rest moved on towards Mandai Road along the way to Crematorium. At the junction, Andy, YN and Spencer split to the right towards Thomsom Road for 18km.

Johnny, DO and I continued on to the end of the road leading to the Zoo. We were pleasantly surprised to see that stretch being nicely paved, and the bushes and shrubs removed. It made for a much smoother run, and the road no longer slippery as it was before. We met a few smallish running groups along the way, and a few packs of cyclists along the road....one group shouted 'FATBIRD', but we couldn't make out who it was...hehe. A distance up, SC5 on his bike also called out to me. That Mandai Road stretch is still as interesting as before :)

On the U-turn, we took the straight and long road all the way to Upper Thomson Road. The sides were also paved, and made for some good running. We moved our pace to 4:50min/km - 5:00min/km. Along Upper Thomson Road, I bumped into Eline, who was running back home. With 6km to go, I slowed the pace a little to catch a breather. The sun was burning down on my back...fortunately there were shades along OUTR. Finished the 24km back at LPR in 2hr4min. Someone called out to me, and realized it was Loke with the Sgrunners MR group.

Familiar faces all round, they did about 12km in slopey terrain of SICC. YN, Spencer and Andy had a nice Prata brekky along Casuarina, before meeting us back at LPR. We had a good chat about stylo-mylo sun-shades as training for the upcoming Sundown Marathon in May. Our marathon conditioning for HK Marathon will continue next weekend at the slopes of Mt. Faber....6 weeks to the race :)

Distance: 24.2km__Time: 2hr4min__Pace: 5:10min/km
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Running Weekend

2010-01-11T05:34:00.000+08:00

It was a weekend of back-back running to catch up with running kakis and friends whom I have not met for a while. With the busy schedule of group runs and marathon training in 2009, meeting and running with new runners and trainees were the order of the day, and I have not been able to go back to join the various running fraternities for runs.

I had a good catch-up with some of the marathon pacers @ the FatBird Nest on Saturday. We did a progressive 21km, moving from a 7min/km pace to 6min/km to 5:30min to 5:15 and eventually finishing in 4:45min/km pace for the final 2-3km. It was hard running to say the least...haha. There were evidently less runners at ECP, but that should change as we kick into the running season by March. I enjoyed the time spent with the FatBird and pacer friends, yakking about all things under the sun, but lots still about the running topic...haha.

On Sunday, I joined the SAFRA Runners for their quarterly location run, this time organized by SAFRA Yishun in the North. I always make it a point to return to SAFRA for the location runs to catch up with friends, runners whom I have not seen in a while, as well as meet the many new and enthusiastic runners that have joined the community. The SAFRA Runners are always a friendly bunch, and through such location runs, allow the meeting up and socializing among all of us with the common interest and passion...Running!

We did one of those progressive paced runs (slow to fast...haha) of about 13km...sufficient to burn some for a short weekend workout :). Other than chatting and yakking with the runners from SAFRA MF, Toa Payoh, Tampines, Yishun and now Jurong, I always enjoy the after-run Sng Pao and the breakfast. Lots more sharing about our upcoming races and training, as well as getting to know more running folks. Nice! I look forward to visiting more SAFRA Location Runs in 2010, whenever schedule permits.

The Highs Of 2009

2009-12-30T12:00:00.000+08:00

This was an exciting year for me and Team FatBird on the running front, which saw the growth of the Team FatBird running community and various marathon training operations. I had a 'quiet' year in terms of race participation, as I officially ran in one 10km, 15km, 21km and 42km, Ultra-Marathon race each. However, the successes of Team FatBird Runners & Marathon Trainees more than rewarded me and the team with their many PBs and rave reviews. The following are key highlights of 2009 as we welcome 2010:

1. Launched Operation NightHawk, a 12-week night marathon training program for Sundown 2009
2. Successfully organized Operation Kingfisher, a 6-week half-marathon training program for the Singapore Bay run/Army Half Marathon (SBR/AHM).
3. Achieved my half marathon PB of 1hr40min at the AHM (with no specific training)
4. Participated in run-leading and marshaling for the various Nike Runs and Race Preparation Training
5. Getting Team FatBird involved in SCSM09 Run For A Cause by recruiting runners for charity, and offering free marathon training for RFAC participants, and getting rewarded with a most meaningful and rewarding experience.
6. Getting Team FatBird Pacers team appointed as official marathon pacers of SCSM09. participants to achieve their respective timing goals. We had a larger team of 50 Pacers this time.
7. Extended Team FatBird to manage and lead more I-Run sessions
8. Fielded Team FatBird Athletes in the NorthFace 100 Ultra-Marathon
9. Achieved my 10km PB of 44min at the Nike Human Race Run (without training as well)
10. Completed a most successful Operation Sunbird, a 12-week full marathon training program for SCSM 2009
11. Initiated and implemented the Run With Marathon Pacers Program
12. Made lots more new friends and running kakis
13. Enjoyed a whole year of injury-free running

May 2010 bring more cheers and joys in running for me and Team FatBird :)
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MR25 Ultra-Marathon 2009

2009-12-27T16:25:00.022+08:00

Photo Slideshow, courtesy FatBird DO
Facebook albums from Byron, Joe, Alex, acleong

It is a yearly ritual for us MR25 Runners, as well as friends from the running community. With all the festive feasting and revelry, the MR25 Ultra-Marathon which allows us to run 10.5km laps around the MacRitchie trails from Dawn (7am) to Dusk (7pm), offers the perfect setting to burn off those excesses during Christmas and New Year. I have participated in this annual race since 2005, save for the 2007 edition when I was away for the Chiangmai Marathon.

Beverly and quite a number of maiden Ultra-Runners joined us for the first time this year. The renovated MR Visitor Centre offered a good registration/lap point for the 250+ registered runners. There were a few new rules put out to make the race a much better experience, such as the 2hr per lap rule, and not taking short cuts via the Golf Course. My plan this year was to run in the FatBird BaseBuild Zone, aiming to complete 70min 10.5km laps. I advised Beverly to go with a 90min lap time as pace, and to take it easy the first 3 laps.

It was great meeting up with friend and runners from Team FatBird, Punggol Runners, SgRunners, MR25, SAFRA Runners, Pacesetters from Malaysia, and all the photographers who were on location. There were so many photographers this year, and it was a pleasure to pose for them as we ran by. I did the first lap in 1hr13min, and felt good. Had a quick chat with Joe and Charlene, before proceeding for lap 2. There was more space by then, as the runners have dispersed along the trails. The weather was cool, and the ground was a tad muddy with the early dawn showers.

Lap 2 was done in 1hr10min to rousing cheers of supporting friends. I took a banana and some 100plus, and then saw senza coming with her camera....one more photographer. As I passed Nancy, we exchanged X'Mas greetings and some words of encouragement. CK Chin was running well too. Had a nice chat with ex MR25 Club President, Steven Lee, and happy to know he has been very consistent with his running, coming off a strong marathon at SCSM09. Lap 3 was completed in 1hr10min as well. My legs were still feeling fine, just that I was a little hungry. I grabbed a Powergel and banana before proceeding to the next lap.

The 4th lap was quite uneventful. I was spending more of the time focusing on my running form, and taking care not to overstride. I could feel my calves tightening with each steep upslope along the trails. I took care not to push too hard, and just wanted to complete. The sun was rather strong along the Golf Course area, but I was feeling cool about it. I was wondering where Bev was along the course, and met Steven Ho at the water point. He was looking good, and was determined to finish the 5 laps in good time. I completed lap 4 in 1hr11min, and was happy to see the Sunbird trainees out in full force to support...Rose, SC, Amy, Cathelin, Hock Chye and the gang. We took some nice photos before I set off for my final lap. Then mentioned that Bev was on her 4th lap, so I was hoping to catch up.

Vincent told me that lunch was ready, and I was quite tempted to take something as I was quite hungry...decided against taking the oily and messy stuff, but chose to take a banana and Powergel. The 5th lap saw me walking a little up the Northern Trails, but generally I was still running. I wanted to conserve to see if I have reserves for a 6th lap. Gave ham some encouragement as well as telling Jason to push on for the finish. It felt a lot better once I was out of Northern Trails, as the upslopes were decreasing. I was pretty sure that the Cheese cakes, log cakes, fruit cake, kueh lapis I had consumed during the Christmas season gave me good energy to push on....haha.

With just 2.5km left along the Lornie Trails, it got easy as my spirits remained high. Saw XP on the final 1km stretch and we ran along for a bit, before I finished lap number 5 in 1hr15min. The total time was 6hr21min, including rests and stops for food and drinks. I was satisfied since I had the chance to 'burn' and didn't have to work too hard for it..hehe. YN and Darren were just going for their 6th lap...well done. YN should have a good chance for Podium if she does 7 laps like last year.

While waiting for Bev, we had fun taking group photos and talking about the experience. Those who did the Ultra for the first time found the course to be tough, and going in loops of 10.5km made some of them feel like hamsters...haha. It is no wonder that most wanted to stop at 5 laps. However the ladies were generally stronger in the 'mental' department, and a lot more of them were going for the 6th lap. PS was very strong, and looked to be in contention for Podium. I went for a quick wash-up and soon, people were shouting that Bev was coming back. We all cheered and clapped for her maiden Ultra-Marathon finish...well done....no mean feat at all.

We had a chance to sample the lunch, which was not bad. The 100Plus were ample, and the finisher's top looked very nice. Clutching the certificate of completion, signed by Mark Dyson, MR25 Club President, the finishers went to collect their finisher tops with pride and joy. The beaming smiles and congratulatory hand-shakes added to the already touching scenes of completion of the MR25 trail Ultra-Marathon, a run that is respected by even the toughest trail runners and marathoners.

Beverly was very happy and proud of her accomplishment, as she secured a treat from the boy for her feat. As I sit on my sofa typing, she has slipped on her Compression Tights, and is doing her leg drains in the air-conditioned comfort of her room. I look forward to doing Mr25 Ultra-Marathon 2010 with an even bigger group of runners. Till then, A Merry Christmas & Happy New Year to all!
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Back To The Western Slopes

2009-12-20T12:40:00.009+08:00

After a restful and heavy-eating post SCSM09, it was a nice homecoming to our ex training ground at the Mt. Faber region this weekend. In preparation for the HK Marathon in Feb10, we have planned for more runs at more hilly areas like MR and MF to better ready for the final hilly part of the HK race. The weather was immaculate...crispy cool, as the few of us gathered at the SAFRA MF ClubHouse. A quick brief of the rather convoluted but challenging 20-26km route later, the 15 of us set forth along Depot Road towards Pasir Panjang Rd, turning up to Buona Vista Rd. The pace was below 6min/km for most of the first 10km as I covered the rear with Arthur and Beverly.

It was nice chatting with the runners about SCSM, HKM and Sundown as we soaked in the fresh Sunday morning air. DO led the first group of Keonz, YN, Terry, Spencer, Andy, Costner, acleong, while I was with the second group as we entered into the first hilly area of NUS. It felt good to be back on the slopes after all those long runs on the flat and hard ECP surfaces for the past months. I was happy to feel the workout in spite of making the occasional stops to gather the flock in between checkpoints. By the time we exited NUS, all had worked up a good sweat and was eager for more scenic spots.

Entering Science Park and Kent Ridge Park, we had gathered Priscilla, zco, Bev, acleong, Arthur, Toh after Costner/Eng Pat went off to a slightly different route. Johnny and Alex who were slightly late, were seen entering the NUS area at that point. The small group with me were impressed with the scenic views of Kent Ridge Park, and enjoyed the ride up the slopes. Without too much trouble, the group made it to the tank area to have our first toilet stop.

Along the way, I showed them some of the other scenic running areas. The downslope of Bukit Chandu was enjoyed as a nice breather, before setting up ourselves for the ascent up the final slope of Mt. Faber. By the time we reached the Kampong Bahru side, a number of them felt they have enough workout and decided to return to the ClubHouse for a good 20km. Arthur, Bev, Toh and myself proceeded up MF along the steeper Kg. Bahru side. I was impressed with their tenacity as they made their way gingerly all the way to the top. From there it was another nice downslope to enjoy before another 4km and a couple of smaller slopes back to ClubHouse. By then the sun was high up, although there was still a cool breeze blowing.

We completed 26km at least, and with the slopes, the effort did feel like 28-29km for some of the runners new to the terrain. Overall, all were happy with the rather hard, but manageable workout, before settling into Ah Kun for that cuppa and good kaya Toast. We have lots more discussions about the MR25 Ultra, HK Marathon, Xiamen Marathon, and the upcoming FatBird Weekender in the North-Eastern 'Spring Of Wealth' to usher in the New Year. There is also a upcoming Post SunBird Certification Dinner for all Pacers and Sunbirds to look forward to. It is beginning to look a lot like Merry Christmas and Happy New Year.

Facebook photos by Andy
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SCSM09 Reflections...

2009-12-12T11:28:00.003+08:00

With the successful completion of SCSM09, it is also time for me to take a breather from all those long weekend training runs and preparations of the Marathon Pacers. Looking at the rave reviews and compliments from the appreciative runners who have made their dream timings and completions at SCSM09, it was all worth the extra distance (no pun intended) we went to map the pace strategies and plans, organize pace training and familiarization runs, provide sufficient opportunities for the runners to prepare ahead of the race, and finally meet and pace with them in completing what would be the 'mother' of all marathons in Singapore.

Pacing for the 4:00h yet again this year, I was happy to see such a large group of runners following the group and being able to make it to sub-4hr timing. I felt that the field of marathoners this year was much stronger than in previous years, as many of them came prepared, and were able to last most of the way with the Pace Team. Being the sweeper of my pace team this time, I had the pleasure and vantage view of the group running in unison and nice formation. I was heartened to know that all the other Pace Groups in our team also had similar experiences, and were able to bring many 'Pacees' across to their target timings, closing up with the finish 2-3min after the cut-off pace time for their respective groups.

With the feedback and comments from all quarters, I will be doing a post mortem with my marathon pace team, to see how we can improve and contribute to benefit even more marathon runners seeking to accomplish their dream target timings. I would like to take this opportunity to thank Team FatBird Runners, sponsors and partners, friends and runners from the various running clubs, running kakis and friends, the running community for all the support, encouragement and constructive feedback provided to Team FatBird to accomplish the SCSM09 mission in our philosophy of Follow Our Pace, Win Your Race!

SCSM09: The Photos Say It All!

2009-12-07T21:08:00.004+08:00

SCSM09: All Systems GO!

2009-12-05T11:11:00.005+08:00

SCSM09 Special Feature: Follow Their Pace To Win Your Race

2009-12-04T12:20:00.000+08:00

Straits Times SCSM09 Special Supplement: Wednesday, 2 Dec 2009

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Know Your Pacer, Recognize The Face;
Follow The Pace, Ace Your Race!

Click on the Poster for their individual profiles!