JP Morgan Corporate Challenge 2012

This Thursday was 9th edition of annual JP Morgan Chase Corporate Challenge, in which reported 14,555 runners from 377 companies participated. The new record topped up by 23.8% from last year's 11,753 participants (369 companies). While the completion rate also dropped from 97% to 87%. A similar trends was also seen in other mass running event (especially Standard Chartered Marathon Singapore ) in recent years: the hiking of participants, the inflation of fees, and the drop of completion rate. It is completion rate represent local runner population other than participating rate. From the race results in JP Morgan Corporate Challenge's web site, the number of runners who completed the race only increased by 11%. This more precisely reflects local running market growth rate. This year the event registration fee hiked from S$50 to S$60, most would not care because most companies sponsored the fee for their employees, partially or fully. My company sponsored half of it but offered a prize for first 4 completer in company in each category. And this time all 60 seats were taken very soon.

The weather was fine for a race, after a big Island shower in the afternoon, the temperature dropped to 26 degC. We were deported by company bus and arrived the race venue, the Padang at ~5pm. After deposited the baggage and taken the photos, we headed to the start point, Esplande bridge. Every year they adopt the same route from Esplande bridge to F1 Pit Bldg.

The Esplanade bridge was crowed as usual. It was  the first race since I began running. I'v beed participated in 3 consecutive year, and made it a personal annual 5km time trial. I made way towards 1st row to avoid blocking by slow runners or walkers. This year the organizer divided us into two start flow. The red bid started at 6pm and white one started 10min later. I had no problem to reach few meters away from starting line, from where I could even saw iconic Vivian Tang, who later claimed her 6th title in the 9 years race history.
I'd like to make it my 1st barefoot 5k race since I converted to barefoot running. Although I had been injured my left sole during a LSD training in a few weeks ago, I checked my sole the day before and was sure it OK for a short run. A young man followed me to the the front saw my barefoot and ask if I practiced a Chi running. I said Chi and Pose are same for natural running. He was 26, a 2nd time player, and was aiming to set 24min PB here. Wish him good luck.
The race flagged off 1min earlier. I dashed down the bridge with the crowd. The 1st 2km was easy to made the pace under 4:00/km because I applied the strategy of fast cadence, although my heart rate reached over 182bpm which supposed to be my maximum heart rate in my age. I ignored it and decided to follow my feeling. After turning to Republic Blvd at 2km mark, I could not maintain the fast cadence and pace dropped down to 4:09/km. But I did experienced the hard feeling last year. Between 3km and 4km was 2x down and up slope in the underpass crossing Nicoll Highway, every year I lost not only speed, but also stamina here. It was killer slope for un-experienced runners. I performed better this time with 10s faster and overtook a few runners, even came close the 2nd leading lady runner (Vivian had already out of sight since start). But unfortunately the sloped still cost my stamina, I just felt impossible to recover initial cadence after 4km mark. I was overtook by another lady runner who I believe to be Lim Baoying (this years lady runner up) with a very incredible fast cadence. And as she approaching the leading lady runner before me, she ask her to sprint with her before entering to the straight lane before F1 Pit Bldg at 5km mark. Sprint was a cruel word to me then. When several runners overtook me I could only maintained a 4:20/km pace to the end with numb lips and a sign of headache--I was totally wasted. The coarse surface of F1 track made my soles ache and I felt like a wet winged bird. Soon I heard the organizer announcing Vivian Tang won the women's champion and I was happy to be not so late. When I passed finish line I just glimpsed at the time, I thought it to be 23min fifties, I was upset then because I thought I made no improvement since last year. But later I checked my Garmin watch it turn out to be 23:01. And the splits record shown I made almost 1min improvement.


Split      -2011 Pace    -2012 Pace  -2012 HR 
1km        4:01                3:57              182bpm
2km        4:03                3:52              190bpm 
3km        4:09                4:09              189bpm 
4km        4:33                4:23              187bpm 
5km        4:42                4:20              186bpm


The splits analysis shown I gain most timing from the second half. And I achieved a average pace of 4:06/km which is same as my 5km PB made in 2010 at a flat course. My stamina was better than last year but pace arrangement still sucks. Apparently I overshoot at the beginning so I lost speed after 2km on the flat course. HR monitor shown I ran the overall race anaerobically. I even broke the maximum  HR I should have and maintained for 20min! It was unhealthy and contradicted to my training philosophy. I'm not sure if the aerobic training I made last year contributed to the improvement. I sounds strange aerobic training improve anaerobic performance.

This time they even employ a camera helicopter, cool

The official results was out soon and my timing was 22:59,  ranked 97 in total 12670 finishers. I wish I could break 4:00/km pace next year and 2 years later I could catch up with Vivian Tang : ) I defended my champion title in the company and claimed the S$100 awards, with my sifu Barefoot Pua (center of the photo) and another barefoot runner. See you next year!

A New Running Route Links Pasir Ris, YCK with Punggol Promenade

Puggol Waterway (full map in Npark) had just been launched as a icon of NorthEast eco-life style a few months ago. I'v explored Punggol Waterway part it last year end. And this time the seaside part were finally opened.


I started from my flat at Pasir Ris Dr3. Reached Lorong Halus Wetland at 2km mark and passed Serangoon river bridge at 2.4km.

There are two routes after the bridge. The left led to Punggol Promenade Riverside Walk and Serangoon PCN.

I followed right to Punggol Waterway. A few steps later there was another bridge, that led to seaside( my return route) and the other side of the bank. The Waterway runs along the canal that connects Sungei Serangoon and Sungei Punggol, total 4km.

Between 4.5km and 6km there was Punggol Waterway Park and a private resident under built. The geysers and waterfalls made running stereo, a whole new experience.

Before 7km mark there was a bridge right hand side led the seaside(Through Punggol PCN to Punggol Promenade Point Walk and Nature Walk). I turned left and soon reached Sungei Punggol, from where one could see Seleter North Link connecting with Pulau Punggol Timor.

The rest 3.5km PCN run along Sungei Punggol through Seng Kang Riverside Park, Seng Kang Sports and Recreation Center( between 8km and 9km mark), reached the end of the PCN at Yio Chu Kang Road.

Then turned back and crossed the canal, headed for seaside. Reached Seletar North Link at 15km mark, where I visited during last week my round island tour.

Around 300m away (after Punngol Marina Country Club) the PCN deviate from the river join to Punggol Seventeenth Ave, that misled me last week.  This time I turned left and it led me back to the river and 2km later I reached Punggol Point Park (17km mark).

And following 4km was the beautiful sea view with cozy red earth trail, could not be better.

At 21km mark I was back to Serangoon bridge to close the loop. The Punggol promenade loop added up to slightly less than 11km. I just wonder if it could be adopted as the 10km route of incoming Waterway Passion Active Run?

Overall, the route was scenic and full of new experiences. The draw back was very few toilet and refresh along the road. I only saw toilet and vending machine at Seng Kang SRC and Punggol Point Park. Of course, because it was newly build, the trees are not big enough to shade the sun.

Tour de Singapore

I injured my left sole in Saturday barefoot LSD, after I stepping into a gravel (washed to the route by heavy shower) in 1k and insisting to finished the 22km run. The cost is only one run this week. And I did not feel well for a weekend LSD. The only substitution was a endurance biking. So I decided to finish my 1st Singapore tour, that was planned a few month ago.

In the early stage of my Sundown marathon training, I'v already extend my bike route to NUS Kent Ridge Campus in a weekend endurance biking which rounds up half of Singapore. All I need to do is complete the west part and close the loop. I referred to latest NTU's Biking Rally route because I never touched the west part of Singapore before. I don't want to get lost in the highway, exhausting in searching for the next exit. Later my experience told me NTU's route was rather biking friendly: long and smooth ride and least turns-- all I need to do is memorizing few turning points and follow the road. And I also checked the possible sites for re-fueling and toileting, making the journey even smoother. The journey schedule to be 6 hours according to my speed on MTB. So I set off 3:45am in the morning from my Pasir Ris flat after having my breakfast, 3pcs bread and a cup of Milo, taking another 3 for supply.

I followed Pasir Ris PCN to Changi Coast Rd, then turn to Changi Coast Walk before ECP, and led to East Coast Park Service Rd. The journey was very easy except the head wind in Changi beach Rd. I kept average speed of 19~20kph and HR of ~115bpm. I reached the 1st "supply point" at the end of East Coast Park: Car Park B1 on 5:15am. It was  just before 30km mark (turning to Fort Rd). I took the toilet there, and fueled myself with 2 sips of water. The facilities was rather goo there: toilet, vending machine, even open shower. It was too early and only one runner warming up there. I set out again after refill with the tap water.

Next I followed Fort Rd, Mountbatten Rd, Nicoll  Highway to Esplanade. To my surprise, Esplanade theater was light off and in a complete darkness, while the skyline was still bright. Then I passed Shenton Way and switched to West Coast Highway. The head wind was gone and my speed increased to 21kph at the same HR. And ~6:30am, I reached my 2nd "supply point" at West Coast Park Car Park 2, 48km mark right after Clementi Rd. I had no problem to find the toilet with the aid of Street Directory on my iPhone in such a darkness. It was not so early but I only saw few runners and bikers in PCN. I began to feel hungry and took a piece of bread for supply. Then back to road again. A whole new journey to me.

At 50km mark, I was directed to Jalan Buroh instead of turning to Jurong East Town. The moon was round and high, over the Pandan reservior, too pity no suitable rest station for me to take the pictures. The traffic was fast there and view not so leisure due to the industrial surroundings. I had no difficulty to find Jurong Pier Road turn after 56km mark and directed to Jurong West,  passing Jurong Birds Park, instead of going to Tuas on NTU's route. At 59km mark, I reached my 3rd "supply point" Jurong Central Park, and consumed another piece of bread. It was 7:45 in the morning, there was a lot people exercising in the park. After toileting I was back to Jalan Boonlay, my next station is 16km away.

After the narrow Jalan Bahar, the road turned to wide a smooth at Lim Chu Kang Rd. And I began to see bikers, my speed recovered to 21kph. The view from 67km mark to New Tiew turn (69km mark) were amazing: all green  and you could even smell it. The New Tiew Rd was full of turns and slopes. Here I met bunches of peloton riders. And cars and lorries just queuing after them, through this narrow road. Then I knew it must be biker's favorate route, rural and full of fun! The 6km fun was soon terminated by the big damn of Kranji reservoir (75km mark). It was already 8:30am and I had the last piece of bread. The smell of reservoir was bad and toilet not clean. I Took a picture (from where could see Johor Bahru) and back again.

The road condition to Woodlands was not so good, and traffic was rushing. But soon it ended after I switched to Woodlands Rd. I then turned to Woodlands Ave3, following the MRT trail. I didn't go out most circle like NTU because I want to play safe, to make sure not get lost by following MRT. After 9km ride on Woodlands Ave3, Ave7, the road led right to Canberra link, and turned green again. It did not last long, 1km later I switched to Yishun Ave7. And I could not rest at Yishun Neighborhood Park as schedule, because it turned out to be a hilly park. I didn't want to waste time searching for toilet and move on.

When the road ended at Yishun Ave1(92km), the nature view began again. This Ave crossed Seletar reservoir damn and ended at Seletar West Link (94km). And soon after the Seletar Airport, it led me to Palau Punggol Barart, very isolated, but I did see a few biker and runners, even in the hot sun.

After 99km ride, finally I reached Punggol PCN. I was almost home!

Though I was abducted away from the PCN by Punggol 17th Ave. This odd road was rather fun, with a lot of turns and very big slopes, I reached >40kph in one! And then I reached famous Punggol Water way. And I found a red earth bicycle path led me by the shore, to Lorong Halus Wet land. The park was amazing, I'll take my family here later.

My trip ended 10:30am, and total millage clocked 107.8km, my moving speed was 19.6kph, calorie burned 3505kCal, 70% of which should be contributed by fat burning according to Phil Maffetone. I did not feel tired, nor any muscle sourness. It was a good experience, and a healthy workout!

The route:


Additional refreshing points:
24hrs McDondalds available @
1, 27km mark, Eest Coast Park CPC3
2, 49.5km mark, West Coast Park CP3
3, 59km mark, Jurong Central Park CP