My 1st Pacer Experience, SSBR& AHM 2014

My 5th AHM will be no PB. I joined SAFRA AHM official pacer group. I also don't want to push shorter distance limit if I could not run marathon in 3:30.
It had been 3 months training till race day on 31st Aug. All together 84 pacers in 4 groups: 2hrs, 2hrs15min, 2hrs30min, and 2hrs45min. I belongs to 2hrs. The group was huge, and once we trained in East Coast Park, runners from other running club were quite a shok They suspected we would block the way on the race day.
The training was enriched by experience Tampines club trainer Ashley Ng. He arranged most training routes and they were benefitial. But the logistics was full of hiccups. There was no water supply during 1st training run. And pacers could not get apparal, bib, timing chip during race Expo. And worst of all, we were asked to assemble 3:30 for final briefing but the person in charge didn't show up, and no ballooms to be allocated to each pacer. We were astonished there like soldiers without general. Finally Ashley took over, gave the whole team bruefing and lead us to the starting line.
The race atmosphere took the unhappiness away once we enter the course. We took photos, warmed up, and after flag off at 5am, we were on the journey. It was much easier than expected. Though it was packed with runners, we still managed to move in a reasonable pace (just 10~20sec slower than target pace, that is my pattern), and well kept formation without blocking the way. My barefeet had no problem with the course because I had run it many times. The temperature was not high but a bit too humid, like this June's Sundown. I was all wet after 5km, that was rare in me. As runner became less we could speed up to our target pace. I took a camera but found it hard to took good at low light and such speed, totally different to that I was in MR25 Ultras, not a good idea.
When my watch clocked 1hr we passed 10.5km, slightly falling behind. It was extremely humid, just like Sundown Marathon in June, I was all wet. Two running friends used to follow me at the start, but now one is missing, the other came across cramp at 16km and also slowed down.
As for the other runners, we could hardly been spotted in the darkness without ballooms, unless they purposely followed like my two friends. I saw some posted on forum that he didn't see any pacers, and other said he followed Team Fatbird pacers--he obviously messed up with unofficial pacers. Team Fatbirds were awesome runners, they took pacer jobs in many local races and had good popularity. I knew one of my colleague, he was TFB pacer, privately pacing his friend to achieve 1:50 in this AHM. He might be messed up as pacer because of his own and TFB's popularity. The only advantage was our group size, around 20 pacers in our 2hrs group. It helped some freinds find us. Wendy, one of SAFRA veteran, caught up with us half way and followed throughout. I don't know how many managed to. Because most runner tended to start fast, so there were few could catch up like Wendy did. And most were near fatigue when we caught up. The only thing can do was inspire them, pushing them was useless and harmful. 500m before finishline, some runners began to dash, it was danerous. So I shouted out "keep your pace, don't sprint". I think it should be also be included in pacer's field manual.
When I saw the finish line, it read 1:59 something. We were on target. Later I checked my official timing, found my gun time happened to be 2:00:00 sharp. I was so happy to get it ti conclude my first pacer job. We ran almost even pace, slightly slower start and a bit faster finish, perfect!
Some thoughts after race.
1, A big pacer group will not cause congestion if well organized.
2, Ballooms are mustbe.
3, Pacers need team building activities to get aquainted to build up mutual trust. We found some pacer running on his own pacer without following the group. And some pacer dropped out while others were totally unawared.
4, Team manager is the most key, he decides the success

3 PBs, From Hell to Heaven, Hurray for 1st Sub-4

Just finished my 8th marathon, Sundown Marathon, 1st time in sub4. I need to write something. I decided train for it since end of Feb. Accumulated more than 1300km in the following 3 months. I'v tried to clock as much mileage with doubles in Mar. I'v through myself into tracks for 800s, 1600s intervals twice a week since then. I cut my mileage, dedicated to race pace familariztion one month before race. It was the first time I carried out a plan consistantly. The reward was awesome, I broke 4 hours barrier lied before me for 4 years, against all odds, the humid weather, the poor race organization. 

My timing was 3:59:45, placed 87th in men's category and 101th in all. Most participant did not run well because the race day was exremely humid. And big part of up slope between 32km to 36km death gate. I ran a even pace (5:38/km, read from my watch) through out the race, with a slow warm up (6:20/km) and fast finish (5:16/km). Everything seemed to be well arranged, and I just let go my legs to complete the run. The only surprise was the unbearable gastric disorder. I had to drink a lot cold drink to compensate fluid loss and remove heat. But all blood stream went to circulation to fuel leg muscles and bring down body temperature. They just stuck in my stomach and generated a lot of gas made me pain and panic to toilet. So the theme in my 2nd half of marathon was going to toilet in the finishline. I'v asked another sub4 finisher and he shared the same feeling. The finishline toileting was such a beatiful thing, just like the reward of water after finishing Spartathlon.

In the past 3 months, in preparing for marathon, I joined other 2 races. The 1st was TWILIGHT Ultra, marked the end of base mileage accumlation (500 more per month). The 2nd was JP Morgan 3.5miles, marked the end of speed training and begining of race pace familarization. These two I also clocked PBs. 

60km PB, 7:58 for TWILIGHT Ultra. I ran a enjoyable 7:00~7:30/km pace, stop every 15km for refeul. I felt like heaven with endless energy that could last the run forever. 

5km PB, 20:08, from JP Morgan run(the 3.5miles result was 22:34). It was stressful, exausting, burning, 20min 4:00/km pace made me feel like in hell: I could hardly hold me in one piece at the end of race. Minutes like years.

The marathon, ~5:40/km pace, neither feel enjoyable, nor unbeatable, just in the middle. So that is the magic of running, the magic of marathoning, magic of ultramarathon. What taste do I like? I like the joy in an ultra, and satisfaction after a marathon. Shorter distance like 5k bring me more bitterness than sweetness.

PS. There is no post run muscle soreness (DOMS) after all these races. The huge mileage running pattern build up much faster recovery ability in my body. I should be able to train more, improve more.

Twilight Ultra 2014: A Testing of My Barefoot Running Edge

I finally gave up 100km plan on Twilight Ultra last month because I didn't think I could extend long run to 60km within 1 month. So it became a part of Sundown marathon training run. I set target to 50km to avoid impact on next day training. The pace should be close to my longest run in Jan, ~7:30/km. Anyway it would be my longest barefoot run.

The ultra is about recovery and wearing out. When to wearing out is irreversible and reach to its end, the game is over. For me the muscle recovery, hydration and energy refill are reversible because I spent sufficent aerobic training time to bring up fat recovery and fat burning ability. At lower intensity workout, my muscle is not easy to wear out and carbonhydrates are conserved. That is why I could run almost 100miles a week while keep my leg refreshed. Even interval training were recovered within 12hrs. I'v done at least 3 doubles a week and soon I'll be run 30km perday. The only irreversible thing is my barefoot soles wear out. It have been stronger and stronger as barefoot mileage accumulates but still limilted by the longest run I'v ever run. I could not imagine I could run 100km with longest run only 43km. In my experience, the longest run should be at least 2/3 of race distance.

The race started 7pm Saturday evening, I'v loaded my stomach with 250gm pasta at 6pm. I had experience in running with stomach full so it was not a problem to me. The only thing is I had to slow down my pace to ~8min/km pace due to blood stream diverted to digestive system. It took me more than 3 hrs to empty my stomach. And once emptied I could run below 7min/km pace. I only got my first refuel at 30km mark with 2 slice of peanut buttered bread and one cup of hot milo I brought. Hot milo made my stomach felt refreshed. In contrast to cold drinks, the cold chilled body but tortured stomach, too much cold drink might induce vomiting. The refuel was right on time and I set off with brand new body after 10min break. Though pace was slowered down again but soon I picked up 7min pace. I planned to refuel every 15km. I was steady till I went to 45km mark for 2nd refuel. It was a bit late than last. Before that I was thinking to challenge myself with 100km again but after this 10min break I doubted. My pace was not as easy as before. I needed to keep me focused on running form to ignore the pain in the soles. The west strech of the course was very dirty and unfriendly to my soles. Small gravels stuck on my soles and tried to sting/pucture me. After 55km mark finally came the wall, two big gravels hurt my left soles made me decide to finish it. The last 5km I was running on my edge and finised strong in time of 7:58. Now I climbed to 60km peak, 2/3 rule worked and was safe. So 100km is just next to it! If I was free from DOMS, I could repeat this 60km long run any time I like in preparing for 100km race. Just keep watching.

Sunday afternoon I was able to went out for a recovery run. 6.5km in 8min/km pace. Quads was slightly sore but not a big deal. 

NE Passion Run 2014: Volunteer Job Done

I was assigned to take care starting area. The day before during reccee I found same reccessed drainage cover persisted after last NE Run 2 years ago. The one made one runner fell before me. So I worked with another volunteer Mr Tee covered it with cupboards and fixed with self-fasten stripes.
The event day we assembled at 5am. After having breakfast we began deployment. I was allocated 10 runner volunteers from our CC, and another 9 students volunteers from NTU. I asked Mr Tee lead 4 volunteers to set up barriers along the route. And led the rest to set up starting pen. The organizer didn't provide sufficient barriers. So I used the tapes to seal the starting area with limited barriers. And set up a gate at the end. The enclosed area was about 150m long so should be no problem to accommodate 600 runners (the number the organizer Provided me for each wave). I deployed 4 marshalls to guide the route, 2 taking care of starting line, 2 stay at park entrance to guide the runners, the rest taking care of starting pen.  There were 3 waves today. 1st wave men's open starting at 7am. I open the pen for them at 6:30, and asked others to wait outside. At 7:15, I closed the pen, reset starting point and let 2nd wave (women open and men veteran) in. And asked the men open late comer to follow. They started at 7:30. And last, the 4k fun runner. They start after 8am. 

All went smoothly and only one runner without bib, brutally get off my hands when I asked him his bib. Shame on him. We volunteers were not policeman, we'll not use force on him as long as him did not trouble other runner. Our duty is only to keep runners safe. 

It was a nice day. The haze gone and shower came only after race. So blessed.

Some suggestion to the organizer. Enclose start point with barriers according to the wave size. Set signboards and volunteers guide runners to starting points. Depoly cyclist sweaping after last runners, and give sign to the marshalls to reccess.

Running Diary 0031: Mileage New Year Run 2014

1 Jan 2014, 23C, overcast.
Today's mission was pacing my wife in the Mileage New Year Run (10km) to achieve 1:10 target, her PB. It was organized by Mileage Runner, FOC but limited to 250 runners, the venue was Punggol park to the Waterway.

The flag off time was 7:30am but we arrived with fellow Elias CSC member before 6:30 to collect our bibs. After 7:00am the organizer allocated the uncollected bibs to the runners in the waiting list (on site). Fair enough, there was always runner register but no show up due to urgent issues. 

During my chit chat with CSC member and fellow runners from my company, my wife was doing her warm-ups. It was her first public race, and the longest, she should be a little bit anxious. I was confident about the target timing I set for her because I knew well her fitness, we ran every Sunday together. The only thing is hold the pace when start. 

So we started slow and watched everybody bursting away. It was lonely journey for the first 2 miles, we hold the pace at 7:14/km for the 1st mile and slowly kept up to 7:04/km for the 2nd. I hovered around my wife and took some photos for her. My wife got used to running alone at Sunday CSC run, where everybody ran fast except her, reserving energy and kept steady pace (others were fast at first, then slow, then wore out..) whenever I was aside or not. She only lacked the experience at the starting in a real race. So no one could affect her then. In the 3rd mile (pace 7:00/km), we began to pick up some tail runners,who had lost stamina and took walk breaks. The 4th mile (sped up to 6:44/km) u-turn back,we ha picked 10 more runners. In the 5th mile my wife kicked up to 6:15/km pace, and last mile to 5:39/km. In  final 1km I asked her if she could speed up more, she said no. So we kept the speed to the end. Later she told me she could still ran at this speed after cross finish line, just could not run faster. Finally we made 1:06, much better than expected.

It was a good start, either for a new year, or for inspiring my wife. And I was sure yesterday to be the worst of DOMS. I will soon get back to my shape and pick up mileage.

(Courtesy of Mileage Runner)

Running Diary, day0028: MR25 Cross-country Ultra Marathon race report

I completed my 2nd ultra: 6 laps of MacRitchie trail (63km) in 10:42. Though it was my longest workout both in distance and length, I finished it in much easier effort than previous one(5 laps). It might be because of greater mileage accumulated.

I strictly stuck on my plan: flat and down slope jogging, up slope walking. First 3 laps I was a little bit faster: 1:40 each. Later 3 laps I ran with Safra club mates and each in 2:00. Because of no running up slope, my calf was freshy even after run, my core, glutes and upper body was also relaxed. Left knee had been uneasy during lap2 but soon relieved. The only problem was my quads, maybe they were my weak point, maybe I hopped to much down slope. After 3 laps, slight soreness came. After 6, it tasted like DOMS. It would be my next focus for ultra.
I ate a lot, hydrated a lot. Only lost 1kg weight. That was within my expectation: my body had tried to generate over 200Cal per hour by busying digesting the food I prepare. The vegan food worked. The only problem was I got gastric disorder (went to toilet after each lap) after lap2. I reckoned it because I comsumed yam and papaya: too much dietary fiber generating too much gas. Next time I should avoid these. Sushi and green bean paste& soup were best, bread had been demonstrated last time. They were all candidate for the next ultra.
I prepared 3 pair of shoes for the race. But finally I only wear VFF Seeya with Injinji toe socks throughout the race. I used to train trail with VFF Treksport and felt pain each time after 2 laps. This time I had plan to wear Seeya when feet were fresh and change to Treksport after 6 hours. To my surprise, Seeya had much better feeling than Thicker-soled Treksport. I did not feel any pain even after 4laps. So I stuck on Seeya and not even change socks. The near 11 stress test shown thinest soled Seeya the more qualified trail running shoes against traditional wisdom. I thought it might be due to more Seeya's more flexible soles made it more suitable for barefoot runner: one could recruit more foot muscles during each landing on the uneven terrain, as I had trained during barefoot running. The more thicker and harder soled Treksport weakened the ability of my foot, just like another traditional shoes.

The FB link to the photos by a lot of supporters and me:

Moving To Ultra, My 7th Marathon, Or a LSD

It's my 4th time paticipating in annual Singapore marathon, and 7th marathon.  Training was interrupted by work and family issues. I lost my peak performance after achieving PB in September's Army Half Marathon (1:38:11). And a serious flu I got two weeks before race made it even worse. Sekiya Ryoichi's autobiography saved me from deep valey. I got inspiration and adjusted my goal.

Sekiya's philosophy is simple: good time arrangement among family, work and running. Run as much and as easy. Good timming achieved after sufficient time on running acummulated. In a word: run as much as you can manage. The only key to train more is run slow, so slow is not a shame. I gave up sub4 plan and decided to run it as a LSD and continue to train immediately after race. That day my two daughters were also run kids category. So I arrange with my wife to meet them at Esplanade Bridge after kids flag-off. I should only run a 5:15hrs marathon and get there by 10:00am. 

It was a shame that I got up late and hurried to start line 25min after flag off, without eating anything. The situation became more serious: it meant I need to run a ~4:45 marathon with empty stomach. The good thing is: it was right on my MAF pace zone at the time (~6:30/km). and I had SAFRA running club supported in East Coast Park (where I fueled 1 banana and 1 sng bao, another sng bao after turning back). The weather was great, I had no problem maintaining a 6:30/km pace, even had the luxury going to the toilet for 6min (same toilet as in year 2012 Sundown and 2011 SCMS). My barefeet also didn't encounter much problem. Road condition was still sucks in Marina East, and after Gardens By the Bay. I could run faster than last time  because of increased barefoot mileage. I met some barefoot runners along the way, two Indians, one from Malaysia "Bare with me" running group, and two from "Singapore barefoot minimalist" running group who wore their signature Tee. They all ran debut barefoot marathon. I encouraged them and moved on my own pace.
I arrived Esplanade Bridging at 10:00am sharp. I tried to call me wife but no answer. I waited at Anderson Bridge, watching other parents and kids running by for 5min. I finally reached my wife and She told me they were rejected to enter the course for late coming. I told them to wait for me and I made my way to the finish line.

I hurried collecting the medal and Tee, and made my way to Esplanade Theater. I later found my family in the bridge. Till then I had been running for 5:09hrs, all together 45km, long enough LSD.

Later we were able the get into the course with the help of one warm heart road Marshall. Both kids was happy because they can run and win medals. Me too, and my best part is cross finish line again, with Feican. My annual marathon goal accomplished.

It was a good long run. Not much stress to body. I even planned to run most marathons as long run except the one I pursue for PB. Now my target is ultra, run slower and healthier. 

The statistics said I passed 1686 runners at last 5k, and only overtook by 93. I think the 93 were that 5min I wait in the Anderson bridge : )

Before we enter the course, we cheered for the runner in Esplanade Bridge, took some photos. They can be found in my Facebook: Face book album link

My happy family day!

Meta Sprint Aquathlon 2013, My 2nd try

It was my 2nd time join the race. Because of good experience last year. Despite no training almost a month during CNY,  I brought more cheer leaders to give me power, here they go: my two princes.

The course was same as last year, except the the first turn of running course pulled back a little, made it shorter by ~200m, measured 4.84km, according to my Garmin305.

The swimming course was same. 2x out and 2x back made 750m. Thanks to organizer to upgrade to uncle group (40-49), I could start in early waves (wave 4). The tide in Palawan beach was low at that time, but already higher than last year. This time I tried to use open water sighting every 5~10 strokes, avoided wasting effort in zig-zagging. I don't think I improve my speed a lot since last year. But TI sure save a lot of effort for me. So I didn't felt sluggish as I crawling from the water. I scored 21:18 for swimming leg, compared with 24:04 last year.

Despite gasping at the beginning of the run, I soon recovered and both breath and stride became relaxed. I listen my body and ran in an average 4:40/km pace, HR~177bpm. It was right in my 5k HR zone, according to Jack Daniels' formula. I made this even pace till the finish line, finished in 22:33, compared with 23:58 last year. My final ranking was 106/207 finishers in the age group, better than last year's 123/189 (30-39 Group).

One interesting thing. When I was about to leave transition. The official found I wore no shoes and want to stop me. I hurried off saying "it's OK, I'm fine with it", leaving the worried official behind, saying "it's rule, you can not run without shoes!" I don't think they were going to DQ me and deprive the joy from me. But I was surprised when the official finally caught up with me after halfway U-turn and informed me he's going to record my bib number for "leaving transition without any shoes". I said I was fine with it and already violated this rule last edition. He didn't get me out off the course and let me enjoy, what a nice person.
The post run session was playing an celebrating with my daughters in the beach. The race left me only relaxation, family fun, nor even post run muscle soreness. It was amazing.


Thanks Tekko volunteering photographing the race, some of the photos credited to him and "Running Shots"
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A New Start: Singapore Marathon 2012

My 5th marathon, 3rd Singapore marathon, 2nd barefoot marathon. Clocked a PB (4:24:40) after 1.5 years MAF and barefoot practice. I finally found the way of comfortably running a marathon, and in barefoot.

The route was similar to previous editions, only the stretch in Marina South different. I was quite familiar with the major part and run barefoot through in several events, including my 1st barefoot marathon. I'v planned to slow down between 30km and 32km mark due to road condition, and 1km up slope after 38km mark. But never expected to walk through 1+km between 36km and 37km mark exiting Gardens By The Bay. The road is not yet a road and still a trail. My had not enough budget in this stretch, and cost a lot before 5km mark. I was 9min slower than my target timing. Despite this, I ran a rather even pace and could even charge 38km mark bridge and dash last 2km to finish. The training really improve my stamina, endurance. I had no diarrhea as in last two marathons, I felt no hungry throughout the race and ate only 3 "Sng Bao" (a local flavored ice tube) provided by SAFRA running club (I joined the club at the race expo of SSBR&AHM) supporters at 16km, 26km and 35km mark. I was going to eat the banana get from 30km mark until I was too boring walking between 36km and 37km due to the bad road condition. I did not even care where the gel station was. All I had been carried is just a bottle of water. It kept me hydrated throughout. 

My feet was perfect after the race, much tougher than last time. Last time I got a blood blister, this time it was clean and refreshing. Thanks for the 2400km mileage, and also the 100km peak week seasoning. My 4 years old daughter also joined the race for Kids Dashing, she finished 750m in barefoot. So proud of us!

1 and half a year, I was searching for the key to succeed a marathon. I sacrificed my speed, ran slow to improve my aerobic capability. Too run slower, I even kick off my shoes to run barefoot. It worked, I became injury free and more immune to "hitting the wall". I had thought marathon full of misery during my first  two marathon. But it had changed. Marathon is totally leisure and enjoyment to me. 1 and half a year, I back to the start (last time my PB was 4:27 in 2011 Sun Down Marathon) with smiles, strength and confidence. Next time you will see me fly, very soon...

3 Races In A Month: The Good, The Bad And The Ugly

I registered 3 races in October: Swim For Hope on 6th, New Balance REAL Run on 21th and Newton 30km Challenge on 28th Oct. They really exhausted me out and I ended up with only 5 runs, totally 77km that month. These were precious experience for me: I had break through in swimming by finishing a 10km swimming marathon, set 2 PB in running, and learned that more races spoiled the training.

Swim For Hope was a annual event raising funds for Children's Cancer Foundation. The organizer, SAFRA Tampines intended to break the record raise S$40,000 in the event day. 1 lap (50m) $1, it should be 40,000 laps from 9:00am to 4:00pm. It finally recorded 21,898 laps and I contributed 204 laps, or 10.2km, S$204 to the CCF. I was proud not only did a good deed, but also break my personal record in swimming. I finally conquered swimming marathon (10km) in a time 4:53:53, after practicing TI for 10 months.

New Balance REAL Run was a annual running event famous for its beach part. This year the 21km route included 2km trail 17.5km road and 1.5km sand beach. The trail part is actually loose sands and I had no problem running on it as warming up. And the road part was best for barefoot and was where I accelerated to overtake. When I reached the beach part, I had already reach my top speed ~4:30/km. I tried to run along the tide and avoid to weaving among the 10km walker. I finally record my PB in 21km, 1:50:56 (rank92, MO4152). The sand sacked my feet and I end up with 2weeks calf strain (not recovered even in Newton Run).

It my 2nd time to join Newton Run. Last time was 2 years ago and I recorded 2:52:51. Most people joined Newton Run for their Singapore marathon rehearsal. I joined just to use up my U-sports 2012 credit. With the stiff calf, I managed to finished in 2:48:22, rank 260/1508. I ran a little bit slower than my target timing (2:45) but still made a PB. The ranking was not so good because the participant were most serious runner. I could get much better ranking after casual runners diluting the pool. (Workout detail)

Cold Storage Singapore Triathlon: My First Triathlon

I'v completed an Aquathlon and a Duathlon early this year. So it came the final test, triathlon. Singapore Triathlon (organized by Triathlon Association of Singapore) used to be sponsored by OSIM and held in July. However OSIM dropped out from the sponsorship and just before the race TAS announced Cold Storage's taking over. All are same, the course, the age group, as before, except there was no more elite group. So it was totally a amateur triathlon race : )

I planned to finish the Standard Distance (1.5km swimming, 40km cycling, 10km running) within 3:30 and didn't want to rush, not only because I'v not been cycling for several month due to my wife's concern (more road accident recently and several cyclists suffered), but also I didn't want to push too much to interfere my marathon training.

29 Sept, I cycled to the race venue East Coast Park CP F, in a 10km route through Bedok Town (I used in Singapore Duathlon). I arrived at ~8:40 and my wave would started at 9:00am. I hurried to set up my transition and rushed to the swimming start. Sun was hot then, I plunged into the sea and found to water hot too. I met my TI coach Tang Siew Kwan who was in pink swim cap (I was in yellow) and supposed to start 10min later than my wave. We wished good luck to each other. I though he would catch up me but I wished I could catch up him in the run.

My wave started 9:00 sharp, I stuck at the back of the wave and swam south towards the 1st buoy. The tide was a bit strong and  towards west so I need to peep every a few stroke to make sure on track. From the 1st buoy to 2nd buoy it was much easier despite the head tide. After the 2nd buoy we headed back to the beach for the 2nd loop (750m per loop), again I was struggling with the side way tide: I often found myself  far away from the other swimmers. It took me more time to complete the loop for lacking of open water sighting skill. I finished the 1st loop in less than 22min. The 2nd loop was exactly the same experience to me. I found myself over took by a lot of pink caps (10min late starter), and even blue caps! (20min late starter). I was sure Tang was with them. When I crawled on the beach, there were just few yellow cap left. I packed me up and dashed to the transition area. The system record my swim leg to be 43:39.

The following bike leg I still rode my MTB as in Singapore Duathlon. I did not invested in bike because I was not ready to commit my self to triathlon, to me swim and cycling were still cross training to running only. The course was almost same as in Singapore Duathlon except the start turn not so abrupt (I did hit the barricade in the beginning of 2nd loop of Singapore Duathlon), and head wind not so strong. I maintained the same speed (24kph) as in Singapore Duathlon and kept my HR ~160bpm. It took me ~1:40 to finished the 6 loops cycling leg, system recorded my T1+Cycling+T2 timing to be 1:48:12.

Unlike in Singapore Duathlon, I did not ban by any official from running in barefoot. Instead, the marshals gave me applause when I ran out. The running leg was not so sweet as it looked. I suffered HR spiking an leg stiffness right after switch because I never trained bike-run brick. My breath was hard and had not a little strength in quads at all! I tried to run with only hamstrings and calves, it works. Only after 1st 5km loop it became better. Just before I thought I could run strong, my energy depleted, I could only run ~5km/min pace. Fortunately, I overtook my TI coach Tang at the early of 2nd loop. I finished the running leg within 51:51. It was the 19th fast within my age group. But my swim and bike really sucked. Finally my timing was 3:23:42, ranked 96 among 141 participants, beat my TI coach by 1min.

SAFRA Singapore Bay Run & Army Half Marathon 2012

This was my third time participating in SAFRA Singapore Bay Run & Army Half Marathon, and 2nd time ran in barefoot. I have been using this traditional event as my annual 21k time trial because of it's good organization and sanctioned distance (although last year we thought is was over 0.7km shorter). One week before race a strong haze hovered over Singapore's sky, with PSI and PM2.5 both rising over 50. Fortunately a big shower cleared all this away the night before the race, bringing also a cool weather.

I woke up at 3:30am and reached The Padang around 4:40am and had my bag deposited very quickly because there were plenty of NS men at our service. But I surprised to find long queues in front of mobile toilets, maybe due to insufficient toilets supplies this year. I gave up and made my way to the Esplanade Bridge starting point. This year the organizer reserved a passage for "seeded runners" (elite runner I think) to get to the front of the starting line. I joined the less privileged runner in another long queue to move onto the bridge. In the past I could use the pavement of the bridge short-cut to the front, but this year it was blocked. I had to stay about 200m away from the starting line and later it took me 2min to move past it.

Flag off was punctual as usual at 5:15am sharp. 1st 2km in Robinson Road Shenton Way was same as last year, the parade moved slowly and I took it as warm up at a pace of 6:43/km. There was pauses at each of the turning point, no matter in the road or PCN. After 3km we turned to Marina Bay Boardwalk passing through newly opened Gardens By The Bay. But in the dark we could see nothing. The running experience was much better in the PCN leading to Marina Barrage, compare with previous "Marina ST- Marina- Place- Marina Mall" route which was a part of transportation line for Marina East/ South construction, dirty and rough. After 5km mark we moved to Marina Barrage, it was already 31min and I could move no faster then 5:45/km pace. The following 3km stretch of PCN at Marina East was also narrow. It would took more energy to weaving among the people. I avoided to do so and slowly overtook people, through it was 30s slower than my target pace. I was not the only impacted one, at 6km I overtook 2:00 pacers, they also fell behind their target timing a lot. I kept it to 8km mark, then I start to pump up to 5:15/km pace, on the meadows beside the PCN of Tangjong Rhu.

When I reached 10km turning point it was already 58min. Good news is we were back to the road, and the crowd was smaller after 1hr's overtaking. Very natural. The I decided to push a little bit and geared up to 5min/km pace, even when climbing up Tanjong Rhu Bridge. When we turned from Mountbatten Road to the wide, straight and flatten stretch of Nicoll Highway after 12km mark, very good for overtaking. I sped up to 4:50/km, and decreasing by 10s/km every 2km, while other people were getting slower and slower. The speed fun was interrupted after turning into Kampong Bugis at 16km mark, the road surface was so rough and even though it was down slope I decelerated to 5min/km pace. The 1km stretch tortured my soles but it was alright since I had put 1800km+ barefoot millage on them. The bridge in Kallang Riverside Park at 17km mark was so narrow (a pedestrian crossed bridge in a park, what do you expect? ) later turned out to be the most stringent bottle neck, after the massive 21k and 10km runners merged together. I was lucky to pass without delay because most runner had not been there.

Then we were again away from the main road, ran on Marina Promenade along Kallang river. Through I didn't like the pavement, I kept 4:40/km pace. At 18km mark, we turned into F1 track at which I was astonished to find all asphalt gone, only gravels left! It was quite different to that I ran J.P. Morgan 5.6k in Apr. I wondered if it was next week's GP F1 night race requirement. The 2km track was real challenge to my barefoot. I'v anticipate it to be rough base on previous experience, not expecting it to be so worse. I did not reduce cadence, just change mid-foot landing to "whole-foot" landing to ease the impact, my pace maintained steady without deceleration. The ultimate torture was over in 9min, at 20km we turned into Esplanade Drive. I started to sprint, pace increased from 4:30/km to 4:10/km. I also turned the tempo trainer (YAMAHA ME55BK clip on metronome) which help me to maintain 180/min cadence, striving for a free run. Before entering Pandang, I noticed my average pace reached 5:16/km, I almost hit my target pace, and also meant I would get a PB this time (Last year I ran 1:52 in 5:19/km pace, though it fell 700m short). I finished in 1:51:15, based on my Garmin305.

The distance was accurate, my watch shown 21.11km. I believe the course was sanctioned on IAAF criteria, as the organizer claimed. I think my last year timing should be 1:56 had not been the course falling short. So this year I'v improved by 5min. Thanks for the MAF training I dedicated since last December. My boy was comfortable throughout the race, starting in a slow pace with prolonged warming up, speed steadily increase to the end of the race. And my bare soles were also seasoned and could deal with tougher surface, without blisters and worn out. I hope I could ran into 1:45 next year.

Timing chip tight on Nathan ankle band

The medal was nice too, compare with last two years. I notice there was a mark of "ELM" on it, same as Standard Chartered one, very good design and quality.

Official timing was out, 1:51:13. The Runpix analysis shown that I had passed 295 runners during last 5km, second to another runner who passed 303. Both us ran a reverse pyramid scheme. I was forced to because the human wall, what about this guy?

Appendix:
Running statistics: http://connect.garmin.com/activity/220384722
Run pix analysis:

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!