Father's Day Treat: SAFRA National Runway Cycling & Skating 2012

Had I know SAFRA National Runway Cycling & Skating (17 Jun 2012), I should have not joined OCBC Cycle Singapore. It was so cheap, only 1/4 of OCBC price. I registered as a rehearsal of my first triathlon that thought to take place in July (but turned out to be in late Sept.)

The airport looks near my residence but I cycled 10km to get there by rounding it up from northeast to southwest. I reached Paya Lebar Air Base at 8am and took 15min to get through security check.

There was a static display of F15 Eagle fighter before the entrance of runway. Many people took photo with it.

Only when I reached the runway, I knew it not a place for PB making. The runway had been designed to meet aircraft taking off and landing requirement. There was always head wind in one direction. This time it was from southwest. When I reached to start line the race had already flagged off. It was a non-competitive race and no ranking after race, so all you had to do was experiencing it and record your timing at your best.

I need to do 3 loops to complete the 45km endurance cycling, the 30km skaters started on the left most lane but soon merged with cyclists. I though a little bit unsafe for the mixed up. I did not see any crash between cyclists and skaters, but saw quite a few cyclist crashes. There were plenty of medic support along the route.  So all was under control.

Rather different to OCBC one, this race saw a lot of special bikes like fixies, unicycles,

tricycles, even some home made ones.

All were banned from OCBC. It more like a carnival. This year's theme was "Father and Son", the best scene was father taking his son touring.

I missed the sideway to finish gantry after loop 3 and took additional 5km ride. And the system record me as 4 loops. Actually I did 50km. 2hrs for the designed 45km, very slow one, thanks for the head wind. Despite the score, the workout made so easy, I did not felt any muscle soreness, it was the most non-competitive event I took place. Happy Father's Day!

Keeping The Saw Sharpened: Waterway PAssion Active Run 2012

10th Jun 2012, The first running event Waterway PAssion Active Run was held in newly opened Punggol Waterway. I registered it not only because it was near my door step, but also I knew the organizer was the famous grassroots running enthusiast. They didn't fail us, the registration fee was cheep, only S$23 under PAssion card, and goodies were quite good abundant. I have been toured either by running or by cycling around the waterway before. And I also arranged a walk through when the route was  fixed 1 week before race. I was quite satisfied with the 10km course they designed, scenic, no traffic interruptions, and least bridges. It implied I could possibly set a PB here.

Though I just finished a marathon 2 weeks ago, I felt fully recovered already. I did rest very well and carried out just enough cardio workout (jogging with my wife at 8~9min/km pace) during the days. I think my peak performance could maintained till the race day. Good news was the weather of the race day was cool, the sub 45min target became much more achievable.

The race was flagged off at 7:30, I tried to move closed to start line. As usual, all runners were burst out at beginning. When I read my pace to be ~4:00/km on Garmin I slowed down. The 1st km was heading to the Waterway Park from Punggol interchange. After entering the park there was a big down slope, there I just keep my stride but increase cadence according to the declination, no acceleration nor braking. Soon I was in the 2nd peloton after the elite runners. The course was barefoot friendly, mostly asphalt, only few with tiles (the uneven tile surface made my soles uncomfortable). When I began to maintain a steady 4:30/km pace. I runner whistled at me when he roaring by. It was Barefoot Pua, my colleague and veteran elite barefoot runner, who inspired me for barefoot running. He said he was running home and disappeared in the front.

At the bridge (4km mark) I began to separate with the peloton. My climb was much better than before, made no speed loss. I overtook a VFF runner before 5km turning point. Barefoot Pua was there cheered for me. He had finished his morning run and ready to go home (he lived around but not participated in the race). More runner slowed down after halfway due to stamina loss. I had no difficulty passing several more. And before 8km mark, I overtook another female elite runner, Sumiko Tan, who ranked 4th in Women. Then came the big up slope at the same place we ran in. I still had enough stamina to climb the slope without loss of speed. The cost was I could not sprint in the last km. The young guy I overtook at the slope rushed off and finished before me. I felt my self quite old/ Sigh.

The system clocked me 43:38, it was a new 10km PB. I did it and proved that I was still in the peak even after a marathon. I was ranked 42 among 569 participants in my category. I was surprised by the level of this race, normally I should rank within top 30 in the entire fields for the small running events like this (~2500 participants). But when I looked into the top 10 finisher list I knew why, the top Singapore runners were all coming: men we had Lim Kien Mau and Foo Gen Lin (both ~33min), women we had Qi Hui (aka Ann Date) and Vivian Tan (both ~38min), they all latest local event winners! If Mok came, it would be more like an national championship : )

I took some pictures (album1, album2) when I waiting for my friend ti finish. And the race was supported by a lot of volunteer photographers, everybody got a bunch of pictures to memorized the hilarious moment. I would give two thumbs up for the race, a truly grassroots, runner oriented event, could not be better!

I also found my image in the race report by Run Society: http://www.runsociety.com/2012/06/11/waterway-passion-active-run-2012-sunday-communal-fun/

Sundown Marathon 2012: My first Barefoot Marathon

One never know what his next marathon should be. There is full of uncertainty in this 42.159km journey. But in my case, as I slow down my pace, I found it so easy and manageable when I finished my last marathon in huaraches. This time again, I want to run a slow marathon (~5hrs) after half year's MAF training. My aerobic endurance had been further improved since last marathon. And my barefoot millage also accumulated to ~1200km. So it was time to do a barefoot marathon.

The event had ever planned to run West Coast Road but just one week before race they gave up and switched back to East Coast Park. I didn't mind run in old route. I just hated Marina East, ever since I ran my first marathon back in 2010, the road was there dirty and rocky. And now it was still there to bite my feet, this time I was out of any protection. The worst thing was the route need run this part twice, out and back.

As I always did, I would do some risk assessment before the race. I found three: 1, longest single run only 32km; 2, worse road condition in Marina East due to under construction; 3, Left sole injury (since end of Mar.) not fully recovered. The answer to all these questions is simple: RUN SLOW! It is always true.



A few minutes before 11pm I took late night train to the venue, Nicoll Highway MRT station. I reached 30min before start. It was full of people, the earlier started 10km runners were backing, half and full marathon runners were gathering. I walked to the starting line and joined sub-5 pen.

After flagged off at 12:30am, I started to move with the parade with a 7:30/km pace and kept in the white line, to save the soles for last 10km which I never experienced. The road condition of Nicoll Highway was good, but when we ran back to Marina Floating Stage (8km mark, also F1 track), the surface was so rough, the asphalt seemed to have been pulled away by F1 wheels, only left rocks to bite my soles. The following 3k through Marina Bay Sands was quite new, we were cheered by the drunker out of the pubs. The cement path was very friendly to my soles. Following 3km through Marina South to Marina Barrage (14km) was same part adopted by SCMS and SSBR&AHM. Heavy vehicles made the surface rather rough, and it began to wear my soles. Took a toilet break at Marina Barrage, I went through the bridge happily. It was my best part, with breeze and music. After the bridge we turned into a total darkness, same as last AHM. Several hundreds meters later we broke with half marathoners. The organizer was considerate and put quite a lot lights and speakers there to keep full and half marathoner on their own track. Then I was diverted to the nightmare part, Marina East. I was cursing the road being so rocky while running, and didn't hesitate to walk when the surface was too tough. I survived my 1st round of death march after entering East Coast Park (17km mark). It was later mid-night and I began to felt sleepy and hungry. I'd wished there were banana stations before halfway but in vain. And I also noticed my heart rate raising. I'v tried to fuel with more carbon drinks but only to induce more gas in the guts. I had to enter the toilet at 21km mark (car park C4)for unloading. It coincident to be the same toilet I used in last SCMS. Had I been doomed to use it every time I race through ECP?

The real race just started as rain drops fell in the ECP, And soon turned to storm. It was cool and my heart rate began to drop, but the lightening was scary. Neither organizer nor runners anticipated this, no evacuation  plan nor much shelters along the route. Most us had to push through in this bad weather, running on the flooded route. My drawback soon became advantage, most people got heavy boots but I got my sole cooled and refreshed in every step. I usually got tired feet and wore sole after 21km but this time it was so fine. I remember once in last year I also ran 27km in the rain without wore out my soles. The rain helps! I don't need to enter every water station to water my sole!

After 25km u turn finally came the fuel station. I grabbed 2 packs of gels and sucked them off  immediately. I found revived. I kept on the white line and took off my vest. at around 28km mark I passed another barefoot runner, I cheered for him and waved bye. I had already met one at 7km mark, he was roaring by me and saying "I'm not along" and soon vanished in horizon. The smooth ride came to a end after we had a banana treat at 32km mark. Then I began my "Death March II" back in Marina East. This time I ran even slower an walked more, to make sure no drop out from the race. There was fewer water station there and I fueled me with my hand held bottle. I felt released when get back to promenade along the Marina Bay, seeing the skyline of the city, ony 7km to go. I pumped up before the bridge led to Kallang stadium. The last banana station seemed to be abandoned. But I did not need carbo loading anymore. Just speed up, through Mountbatten road to the Nicoll Highway. When I saw the finish line, I realized I did it, the barefoot marathon, without suffering that I feared of. I finished it with no big deal...Suddenly I felt the only way to celebrate is free myself and release my feeling...tears burst out, I cried, with relief and gratefulness.

 I finished my 4th marathon in 5:16:07, 8min faster than last huaraches one, 50min slower than my PB. I did the whole race at 153bpm, 5bpm higher than my training MAF. I felt extremely comfortable all along and got used to it (I didn't even check the HR during the journey as I did in the training). No more suffer, no more hitting the wall. I have master the art of running a marathon, a barefoot marathon in a even pace. The only secret is know your body and run slow. It was enjoyable and healthy. One day I think I could also run a ultra with that easy.

I took first train back. After wash I found my feet rather intact after marathon, with only one blister in left toe.  And believe it or not: my left sole ache fully recovered, just like that my right foot plantar fasciitis was cured after last huaraches marathon.

Garmin record.