This has got to be the mother of all sports event in Singapore this year. Decided to kill 2 birds with 1 stone by running in town and thereafter going to support the participants.
Reach Esplanade about 8 am and was told by friends that the first group of bikers had already passed by. Couldn't believe it - that fast? Was fortunate enough to see all the bikers while we were running in Marina South. Even saw Eddie who still had enough energy to shout out to us.
Back at the Esplanade bummed into friends from sgrunners who were there either as supporters or volunteers. Managed to take many photographs of the runners including the leading pack. Saw Eddie again but this time he looked so stoned already doubted he recognize us as he ran past.
My hats off to the participants regardless of whether they complete or not - to be at the start line is already a big achievement in itself.
Photographs at http://picasaweb.google.co.uk/ckohst/AvivaHIM2007
Videos will be up later.
Monday, September 03, 2007
Saturday, September 01, 2007
Inter Con Road Run 2007
After a week of resting (some called it slacking) it backs to good old running. Today I am doing a short race - a race that I am not looking forward to. It is the Inter Con Road Run. I have been roped in to make up the numbers as the team captain can't seem to find enough runners. I don't like short run - I don't have the speed for it and this being a team event, every single second counts. Fortunately or unfortunately, the distance has been reduced to 4.3km from the original 5.6km. Still I know it was not going to be easy.
The race format comprises of 6 men in the Men Open, max of 3 male veteran and 3 female. We have only 5 male in the open, 3 in the male veteran and 2 female. The best 4 runners timing in the men's open, 1 each from the male veteran and female will counts toward the score. I am running in the men open which gives me more stress. Gary our team captain want to improve on last year 14th placing. So my timing will have to be included. I hope I will be able to run under 20mins but I know it is going to be tough since I seldom concentrate on speedwork. All my runs have always been at most 5.15 pace so to do 20 + I need to go below 5 min and some more for 4 over km. Jialat:(
A surprise awaits us when we reach Bedok Reservoir. The guest of honour, Ms Jessica Tan, MP of East Coast GRC will be running in our team! She is indeed a very nice lady mingling with us and joking chatting with us - totally without air at all. Hopefully, the organiser will give her some handicap:)
Looking at the other teams, I shuddered at what type of placing we will get. All of them are so young - late teens to early 20s - in our team, of the 5 of us in the Men Open, 3 of us are 45 and aboveleaving 2 young men but they are also probably in their late 20s. Also met Mighty Joe and Mrs, Terence and Mrs there. They are running for Yew Tee and Kreta Ayer respectively. Also bump into 'Tiger'. He is representing Clementi and finally there was Puay Hien but he is not running - he is team captain for Serangoon and his team eventually came in 2nd!
The race was flagged off by Miss Jessica Tan. I ran the first 1km in 4min 40 sec (I think the fastest 1km I ever done in my life. At the 2km mark, I was slightly over 9mins but definitely totally out of breathe. I know if I can continue at this pace, I will be able to meet my target but I knew in my heart I couldn't sustain this pace anymore. Soon my team mates started overtaking me. By the time I reached the 3km my mind and leg was screaming for me to stop and walk. I knew I couldn't make it and there I was before the race thinking that I can do it in about 19mins. I had no more energy left even at the 4km mark with 300metres to go. I eventually finished in 21min 29s the fourth member in my team to finish. It is probably a PB for me. Than again, this is my first race of this distance so I suppose any type of timing will be a PB.
The Men's Veteran and Ladies started off together. As expected, our team captain Gary was right up there at the front just behind Donald of MR 25 fame representing Bishan. Gary managed to come in 2nd in 16mins +. Molly with sifu Boon Chye pacing her came back in 22mins 40s. Miss Jessica Tan also managed to come in in a respectable time of 25min+
Told Gary he played the wrong strategy. He should have let Francis (or is it Jeffrey) and BC run in the Men's Open as both of them are faster than me and let the Uncle run in the Veteran. That way, at least all our team runners will be able to finish under 20 minutes. Last year the team finished 14th. This year, even with his 2nd placing, I doubt we can better it since the rest of our times are not as good.
Anyway it's over and I must say running a short 4.3km at this pace is more tough than running a half marathon. I think I retire from short run. This one can die - better not play play.
Photos up at Google Web album. Videos will be up later.
The race format comprises of 6 men in the Men Open, max of 3 male veteran and 3 female. We have only 5 male in the open, 3 in the male veteran and 2 female. The best 4 runners timing in the men's open, 1 each from the male veteran and female will counts toward the score. I am running in the men open which gives me more stress. Gary our team captain want to improve on last year 14th placing. So my timing will have to be included. I hope I will be able to run under 20mins but I know it is going to be tough since I seldom concentrate on speedwork. All my runs have always been at most 5.15 pace so to do 20 + I need to go below 5 min and some more for 4 over km. Jialat:(
A surprise awaits us when we reach Bedok Reservoir. The guest of honour, Ms Jessica Tan, MP of East Coast GRC will be running in our team! She is indeed a very nice lady mingling with us and joking chatting with us - totally without air at all. Hopefully, the organiser will give her some handicap:)
Looking at the other teams, I shuddered at what type of placing we will get. All of them are so young - late teens to early 20s - in our team, of the 5 of us in the Men Open, 3 of us are 45 and aboveleaving 2 young men but they are also probably in their late 20s. Also met Mighty Joe and Mrs, Terence and Mrs there. They are running for Yew Tee and Kreta Ayer respectively. Also bump into 'Tiger'. He is representing Clementi and finally there was Puay Hien but he is not running - he is team captain for Serangoon and his team eventually came in 2nd!
The race was flagged off by Miss Jessica Tan. I ran the first 1km in 4min 40 sec (I think the fastest 1km I ever done in my life. At the 2km mark, I was slightly over 9mins but definitely totally out of breathe. I know if I can continue at this pace, I will be able to meet my target but I knew in my heart I couldn't sustain this pace anymore. Soon my team mates started overtaking me. By the time I reached the 3km my mind and leg was screaming for me to stop and walk. I knew I couldn't make it and there I was before the race thinking that I can do it in about 19mins. I had no more energy left even at the 4km mark with 300metres to go. I eventually finished in 21min 29s the fourth member in my team to finish. It is probably a PB for me. Than again, this is my first race of this distance so I suppose any type of timing will be a PB.
The Men's Veteran and Ladies started off together. As expected, our team captain Gary was right up there at the front just behind Donald of MR 25 fame representing Bishan. Gary managed to come in 2nd in 16mins +. Molly with sifu Boon Chye pacing her came back in 22mins 40s. Miss Jessica Tan also managed to come in in a respectable time of 25min+
Told Gary he played the wrong strategy. He should have let Francis (or is it Jeffrey) and BC run in the Men's Open as both of them are faster than me and let the Uncle run in the Veteran. That way, at least all our team runners will be able to finish under 20 minutes. Last year the team finished 14th. This year, even with his 2nd placing, I doubt we can better it since the rest of our times are not as good.
Anyway it's over and I must say running a short 4.3km at this pace is more tough than running a half marathon. I think I retire from short run. This one can die - better not play play.
Photos up at Google Web album. Videos will be up later.
Wednesday, August 29, 2007
1 year ago
1 year ago on this day, I was lying in a hospital bed, right leg stuck in a weird looking contraption moving it up and down and throwing up. Friends had shared with me their friend’s experience or their refusal to operate fearing that they will never be able to run again. And there I was wondering whether I had made the right decision to go for the op. Nevertheless I went ahead because the nice Doc had assured me that he learnt from the very best, Dr Steadman who operated on Alan Shearer, Michael Owen etc etc and if they can go back to football, I can go back to running. So I went with an open mind. The way he describe it sounded so simple and I expected to be up and running within 3 months. To my horror, after the op and in my first session of post-op physio, the physio took one look and said 6 months at least.
It is now exactly 1 year later and not only have I resumed running, I have done 2 half marathons plus a few other races here and there, The first half was done just 6 months after the op proving the physio wrong. I was up and running within 3 months (December to be exact). So was the physio wrong in his analysis or just being careful?
To prepare for the op, I went for 2 months of pre-op physio. I also saw an Osteopath and both the physio and Osteopath help me prepare for the op by putting me through a lot of lower legs exercises. The purpose was to build up the strength and muscle on the leg so that after the op during the recovery stage, when the atrophy set in, the impact will be reduced and hence recovery faster.
After the op, while most people would content themselves with just going for the physio session twice a week, I worked like a man possessed. While the leg was still immobilized and cannot bear weight, I contend myself with doing single leg pushups, and all the other jazz that the physio showed me and all this on a daily basis. Even while out with the Mrs and friends while they trained for their maiden half, I would make use of every single time waiting for them to do some sort of exercises like push up, squats etc.
Once the crutches came off, it was on to upper body weight as well. I put in 2 hours of work daily including the twice physio sessions. Than when the physio decided that it was time for me to start on the bike, I added that + swimming to the daily routine. The workout session increases from 2 to 3 hours. By mid December, the physio had commented that I was recovering faster than he expected so in end December, I did my first run on the treadmill and never looked back from there. Sure, the leg is still a bit stiff and cannot bend all the way back but hey I running without pain. I reckoned I back to 80% of my original fitness level although the recent races timing have been encouraging - almost at the old level.
To this day, I continue my daily workout 6 days a week doing strength training (not bodybuilding or weight training), stationery bike, swimming and running 3 – 4 times a week. I take more precaution now though and generally do not push myself all the way.
Why am I rehashing this? I know there are people, friends and runners who are suffering from injuries and are upset that it is taking a long time to recover. I am sharing this to show that it is possible to come back in a short time but one need to put in a lot of effort. Simply wallowing in pity is not going to get anywhere. Neither is it sufficient to just go for weekly treatment or exercise. The whole thing got to be an ongoing process. Workouts can be done at home with some light weights, maybe a gym ball and a theraband or even just body weight exercises (squat, pushup, lunges, calves rises, crunches etc). The important thing is to keep working on it but with care. Increase the mileage slowly (I started at 1km in December and move up to 21 km only in June). Don’t be dishearten; work hard and you will get there.
It is now exactly 1 year later and not only have I resumed running, I have done 2 half marathons plus a few other races here and there, The first half was done just 6 months after the op proving the physio wrong. I was up and running within 3 months (December to be exact). So was the physio wrong in his analysis or just being careful?
To prepare for the op, I went for 2 months of pre-op physio. I also saw an Osteopath and both the physio and Osteopath help me prepare for the op by putting me through a lot of lower legs exercises. The purpose was to build up the strength and muscle on the leg so that after the op during the recovery stage, when the atrophy set in, the impact will be reduced and hence recovery faster.
After the op, while most people would content themselves with just going for the physio session twice a week, I worked like a man possessed. While the leg was still immobilized and cannot bear weight, I contend myself with doing single leg pushups, and all the other jazz that the physio showed me and all this on a daily basis. Even while out with the Mrs and friends while they trained for their maiden half, I would make use of every single time waiting for them to do some sort of exercises like push up, squats etc.
Once the crutches came off, it was on to upper body weight as well. I put in 2 hours of work daily including the twice physio sessions. Than when the physio decided that it was time for me to start on the bike, I added that + swimming to the daily routine. The workout session increases from 2 to 3 hours. By mid December, the physio had commented that I was recovering faster than he expected so in end December, I did my first run on the treadmill and never looked back from there. Sure, the leg is still a bit stiff and cannot bend all the way back but hey I running without pain. I reckoned I back to 80% of my original fitness level although the recent races timing have been encouraging - almost at the old level.
To this day, I continue my daily workout 6 days a week doing strength training (not bodybuilding or weight training), stationery bike, swimming and running 3 – 4 times a week. I take more precaution now though and generally do not push myself all the way.
Why am I rehashing this? I know there are people, friends and runners who are suffering from injuries and are upset that it is taking a long time to recover. I am sharing this to show that it is possible to come back in a short time but one need to put in a lot of effort. Simply wallowing in pity is not going to get anywhere. Neither is it sufficient to just go for weekly treatment or exercise. The whole thing got to be an ongoing process. Workouts can be done at home with some light weights, maybe a gym ball and a theraband or even just body weight exercises (squat, pushup, lunges, calves rises, crunches etc). The important thing is to keep working on it but with care. Increase the mileage slowly (I started at 1km in December and move up to 21 km only in June). Don’t be dishearten; work hard and you will get there.
Sunday, August 26, 2007
Singapore Bay Run/Army Half Marathon 2007
I love running in the Army Half Marathon. It was my maiden race in 2004 and it gives me a lot of memories. Didn't run in 2005 due to flu and last year although I did it fearing that it could be my swan song race. Fortunately it was not and so I am back to give it another shot.
Didn't really have a time target. The objective was simple - good if can finish in one piece; better if can do under 2 hours; best if can better last year timing or 'bester' if can get a PB.
It was as usual humid with nary a wind as we assembled on Esplanade Bridge for the start. This year route has been modified to run in the City first before heading to East Coast park. The race started punctually at 5.30 am but even though we managed to go quite near the front, it still took me almost 51 secs to cross the start line. Didn't managed to see many familiar faces at this juncture - only Balasing slightly to the front.
This time with full road closure, we were able to run in the city without interruption. Moreover, with the full road closure, there were adequate space for everybody and no pushing shoving squeezing as what has happened so frequently in all other races. I had a smooth run up to the East Coast Parkway. Up on the bridge, finally managed to see a few more familiar faces - Mike from Safra TP; Fennel, Cosmic, Doraemon Red. Water was plentiful throughout the route - I think they got a bit kiasu after the few past death. Also ran past a few pacers wearing singlet shouting 2:15. Er what were they doing so far ahead. At this pace, they are looking at sub 2!
At East Coast Park, stopped for a toilet break. Had been controlling since the start as I didn't want to go to the foul smelling portable toilet. What a relief:) Time was 56:39 at the 10km mark. Hmm, at this pace, it was 50/50 for a sub 2.
Curiosity got the better of me the next time I saw another pacer wearing a 2:15. Told him he was going way too fast for 2:15. He told me he not use to running so slowly and 'cannot control' his speed. I think that's bullshit. If they signed up to be a pacer, than by hook or by crook they should stick to their assigned time rate otherwise they will sabo all the runners tagging after them. If they can't do it, than don't volunteer. At Nicoll highway, which was like 17km, there were a group of them - 2 of them with 2:30 timing and it was only like 1 hour 40 mins. They were definitely way too fast for their timing band!
The ending was a bit of a let down. At Raffles Boulevard, had expected to run into Marina Boulevard to finish at the floating platform but instead we ran all the way to the back of the stand before doing a sort of left turn, right turn to finish. I think the route was changed slightly and deviate from the map. Sian, I had expected a straight home stretch where the runners can do the usual last minute chiong or compete with other finishers but it was not to be.
Anyway, I finished 1:58:47 so I only managed to hit the 'better' target but I am quite satisfied considering that during the training runs, I have been doing like 2:10 - 2:30 for 20kms runs.
Waited around for M - she came in about 2:10 so that will probably be a PB for her.
Didn't really have a time target. The objective was simple - good if can finish in one piece; better if can do under 2 hours; best if can better last year timing or 'bester' if can get a PB.
It was as usual humid with nary a wind as we assembled on Esplanade Bridge for the start. This year route has been modified to run in the City first before heading to East Coast park. The race started punctually at 5.30 am but even though we managed to go quite near the front, it still took me almost 51 secs to cross the start line. Didn't managed to see many familiar faces at this juncture - only Balasing slightly to the front.
This time with full road closure, we were able to run in the city without interruption. Moreover, with the full road closure, there were adequate space for everybody and no pushing shoving squeezing as what has happened so frequently in all other races. I had a smooth run up to the East Coast Parkway. Up on the bridge, finally managed to see a few more familiar faces - Mike from Safra TP; Fennel, Cosmic, Doraemon Red. Water was plentiful throughout the route - I think they got a bit kiasu after the few past death. Also ran past a few pacers wearing singlet shouting 2:15. Er what were they doing so far ahead. At this pace, they are looking at sub 2!
At East Coast Park, stopped for a toilet break. Had been controlling since the start as I didn't want to go to the foul smelling portable toilet. What a relief:) Time was 56:39 at the 10km mark. Hmm, at this pace, it was 50/50 for a sub 2.
Curiosity got the better of me the next time I saw another pacer wearing a 2:15. Told him he was going way too fast for 2:15. He told me he not use to running so slowly and 'cannot control' his speed. I think that's bullshit. If they signed up to be a pacer, than by hook or by crook they should stick to their assigned time rate otherwise they will sabo all the runners tagging after them. If they can't do it, than don't volunteer. At Nicoll highway, which was like 17km, there were a group of them - 2 of them with 2:30 timing and it was only like 1 hour 40 mins. They were definitely way too fast for their timing band!
The ending was a bit of a let down. At Raffles Boulevard, had expected to run into Marina Boulevard to finish at the floating platform but instead we ran all the way to the back of the stand before doing a sort of left turn, right turn to finish. I think the route was changed slightly and deviate from the map. Sian, I had expected a straight home stretch where the runners can do the usual last minute chiong or compete with other finishers but it was not to be.
Anyway, I finished 1:58:47 so I only managed to hit the 'better' target but I am quite satisfied considering that during the training runs, I have been doing like 2:10 - 2:30 for 20kms runs.
Waited around for M - she came in about 2:10 so that will probably be a PB for her.
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