1 Degree 20

ippt trg - 19dec14

2014-12-19T06:21:00.001+08:00

10 sets of 10 pushup + 20 crunches + 15 squats in 10 minutes

Start of IPPT Training

2014-12-17T13:37:00.001+08:00

Work Out on 16 Dec 14

1 set of 5 chin-up + 10 push up + 15 squats, followed by 9 sets of push ups| + 20 crunches + 15 squats.
I have replaced chin-up with crunches as I do not have enough arm power for the time being...

Will work on the arm power so that I can do more chin-up on 2015.

updated running address

2014-06-12T16:41:00.005+08:00

hi there, i have moved to a new blog for running related matters. pls access the link via http://mrnmrsrunthetown.blogspot.com/

thanks

My Running Plan for 2014

2014-04-19T08:48:00.003+08:00

A List of Running Races that I am participating in the year 2014.

http://www.2xucompressionrun.com.sg/

2 Mar 14

Participated in Half Marathon. Completion

Time 2:11hr

http://www.run350.com

27 Apr 2014

Participating in Half Marathon

http://www.sundownmarathon.com/

31 May 14

Participating in Marathon

http://www.pocarisweatrun.com/

8 Jun 14

Participating in 10km

http://goldcoastmarathon.com.au/

6 Jul 14

Participating in Marathon

Singapore-Bay-Run

31 Aug 14

Participating in Half Marathon

(Logo Not available at the point of the article)

Newton Challenge

No Details yet

Participating in 30km and above

(Logo Not available at the point of the article)

Singapore Marathon a.k.a. Standard Chartered Marathon

7 Dec 14

Participating in Marathon

Running in 2013

2014-01-01T05:24:00.001+08:00

Happy new year to All.

2013 is not a bad running year for me despite of picking up running in Aug.

Only took part in 2 runs in 2013, One is a good gauge of my fitness level in Sep (Army Half Marathon - 3hr 30min). And the other is a current gauge of my fitness level after 4 months of training (Standard Chartered Marathon Singapore - 5hr 24min).

Anyway, looking forward to the running events in 2014!

~screenshots taken from endomodo

Personal Best for Standard Chartered Marathon Singapore 2013

2013-12-31T21:41:00.000+08:00

This is my Personal Best (PB) for my marathon. This is attributed to the good organisation and good weather that day.

Photos taken on the actual day

Running Gears for my wife and I

Selfie at Home

At 42km Start Line (Orchard Road)

At 42km Startline

Around 34km

FM Completed

Things to Do 2 Days before SCMS

2013-11-29T05:56:00.002+08:00

SCMS will start in less than 2 days time, this is perhaps the time you should prepare yourself mentally and physically for the race. here are some things that i do before the marathon. you might wanna see and adapt to your preparations.

1. Carbo-loading. It is important to load enough carbo into your body for the next two days. try to take in more carbo and less fats/protein as carbo is the main energy for the body. See link for more info - http://www.runnersworld.com/nutrition-runners/fill-er?page=single

2. Hydrate! Stopping drinking achohol/soft drinks and start drinking sufficient water (H2O). this will hydrate your body for the race. always remember to drink moderately. a friend of mine told me once that we should drink 10% of your body weight.

3. Grooming.

- Go for a Haircut. there are a lot of photographers taking photos of you running your marathon. you definitely wanna looked the best in these photos.

- Trimming your nails today MIGHT prevent injuries to your nails during a 42km run, especially so if you are wearing a 'tight' fitting shoes. also try to prevent trimming your nails the day before the race, trimming them 2 days again would give you ample time to recover if you accidentally cut into your flash while trimming.

4. Sufficient Sleep for the these 2 nights. It is nearly impossible to sleep on the night before the race, especially when you need to wake up at 3am on race day to prepare for the race. Do sleep more tonight so that you do not feel so tired on the race on sunday.

Understanding the 8 stages of Marathon Running

2013-11-28T00:00:00.000+08:00

Hi everyone,

It is important for you to understand the 8 stages of marathon running.
By knowing the different stages, you will be able to understand that all of us will experience the same psychological changes, thus thus be able to overcome the difficult moments faster.

Do enjoy the video :)

SCMS 2013 - Race Entry Pack Collection (28 to 30 Nov 2013)

2013-11-27T20:09:00.001+08:00

Hiya,

One of the important thing to do in the next 3 days is the collection of the race entry pack.

Do remember to bring alone your registration slips and identity card if you are collection for yourself.

P/S - Expect congested roads and insufficient carparks during this period (Both the REPC and SITEX 2013 are on-going at the same time). For people who are driving to collect your race entry pack, i suggest you to reach Expo before the operating hours for SITEX.

REPC (more info @ http://www.marathonsingapore.com/race-entry-pack-collection/)

Date	28 November - 30 Nov 2013
Time	10am - 9pm daily
Venue	Singapore EXPO Hall 7

SITEX 2013 (more info @ http://www.sitex.com.sg/)

Date	28 November - 1 December 2013
Time	11am - 9pm daily
Venue	Singapore EXPO Hall 4b, 5 & 6

BTW, REPC is held in conjunction with the Singapore Sports and Fitness Expo (more info @ http://www.sse.com.sg/), this is where you could buy your fitness products (e.g. fuel belts, energy gels and apparels) all under one roof.

Singapore Expo Hall 7

Queue outside Hall 7 @ 0950am on 28 Nov 13

REP Collection Queues

REP Collection Booth

Collecting the REP

Testing of the running Bib

My Friends and I

My Wife and I

Sports and Fitness Expo

'Pacers' Booth

Keep Calm and Run a Standard Chartered Marathon

2013-11-27T18:34:00.003+08:00

Wohoo!!! 3 more days and we will be running a marathon!!! So are you ready??? :)

For the first time participants of SCMS or running a marathon, do remember to do your final preparations in the next 2 days.

Just in case you are clueless what you should do, I will be sharing some tips so that you can prepare yourself better for the next few days.

For the time being, do KEEP CALM and we will RUN a MARATHON together :D

I am Back!!!

2013-01-14T22:39:00.003+08:00

Was out of action fo the past 6 months due to some personal (study + work) and family commitments (illness and house shifting).
I have just started my running regime and I hope I can pick up my running again.

anyway, my organisation upgraded the BMI standards and I need to cut 6kg of my flesh in order to pass... time for more exercise and less food in order for me to pass the requirement.

my stats for 2013 is as listed but i hope i can be better by june 13.

ht - 1.74m
wt - 81kg
2.8km running speed - 19min

Sundown Half Marathon on 27 May 0030hr

2012-05-28T21:13:00.002+08:00

1st run (sundown half marathon) after my examinations... looks like fitness is easily lost when i don't train totally... need to work harder from now onwards...

Running Loggers

2012-01-02T12:36:00.001+08:00

Total Mileage I have ran in 2011 - 917.5km (an average of 2.5km daily).

For those who wish to log their physical activities, below are some online logging websites that you might want to consider

runners world
runningahead polar watches
garmin watches

Total Immersion Level 1

2011-12-20T12:53:00.002+08:00

Well, TI Level 1 lessons focused on understanding the mistakes/habits of every individual swimmers and relearning the correct body positions and strokes. It comprises of 1 x 3hr session, 4 x 1.5hr swim tutorial, and 1 x 2hr theory session.

For this session, more time were spend to examine the swimmers mistakes/habit in depth.
The coach (KIM) also paid a lot of emphasis on core balancing, relaxation, the efficient positions and strokes. Let me list down the drills that I have been thru I,

1. Video playback of every individual swimmer to understand our current swimming style
2. Contrast and Compare between tense and relax position
3. Superman Glide
4. Superman Flutter
5. Laser Lead Flutter (front and 45degree)
6. Skating and Gliding
7. Zen skating

p/s - I will only do a review after i have finished the entire level package. :)

Total Immersion Introductory Training Session

2011-12-20T12:35:00.001+08:00

Hearing good very comments by Eric Chua abt Total Immersion (TI), I decided to sign up the 1hr introductory training session during SCMS 2011 Race Pack Collection... p/s - and i signed up the level 1 swimming package a week later during the TI seminar.

On 18 Dec morning, I went for the introductory training session. In my opinion, this is supposed to be a cheap and quick introduction to TI swimming but the session turns out to be otherwise. Let me list a few of the good things abt the introductory training session,

1.   Sufficient Training Aids - the video links were sent to students a week ago so that the students can understand the TI way of swimming before the workshop. Also, there was a free 2hr swim seminar conducted that gave me a even better clarity on TI swimming.

2.   Instructor to Student Ratios was Excellent - Fish Tang was the Chief Coach with 3 other coaches assisting him to teach 3 different groups of students (around 4 per group and based on swimming abbility).

3.   Skill-focus (and not time focus) - This was supposed to be an hour session but the practical session lasted abt 1.5hrs - only after all the drills were taught and practiced by the students.

Anyway, i am not here to promote the school but just wanted to log down my relearning journey. Here are some drills that was taught during the session.

Mushroom float - aim to learn how to relax the body to achieve 'natural' boyancy

Skate and Glide - aim to learn the most efficient way of glide in to water effortlessly

Switching - aim to learn how to switch to the other skating position using gravity and core muscle

Marina Bay Area Run on 10 Dec 11

2011-12-10T19:02:00.001+08:00

Lucas, Ian, Vincent and I went for a leisure run around marina bay area this morning. Originally, this was supposed to be a fun run around the Marina Bay Reservoir (3.2km) but we ended up running to the Fort Canning Service Reservoir instead (~7km). Thought the entire run, we visited several places that we have never 'run' to before (i.e. Marina Bay Sands, Helix Bridge, Marina Float, Esplanade, Merlion, Parliament House, Registry of Marriage, Fort Canning & Clark Quay). It was indeed a scenic and enjoyable run. :)

Marina Bay Running Route (7km)

Marina Bay Reservoir (Before Dawn)

Running through Helix Bridge


Background (Helix Bridge, Marina Bay Sands)

Running at Marina Float

Our Shadows while running through Marina Float


Running to the Merlion

Group Photo with Swisotel and Esplanade

Running to the Parliament House

Running to the Registry of Marriage

Running thru Fort Canning Park

Running to UOB Building

Running to Clark Quay

At the End Point - Setting Up Water Points

4 Happy Runners after a 7km run :)

Analyzing SCMS 11 results

2011-12-05T22:48:00.001+08:00

Follow Up from my analysis for SCMS 2010, this is my analysis of the statistics of the Singapore running community. The data are extracted from the official SCMS website.

15,343 people took part in the event, and within a total of 10,964 Singaporean completed the marathon. Of which 9,438 (86%) of the runners were male while 1,526 (14%) were female.

Unfortunately, 507 runners did not finish the race or were disqualified but it was inconclusive whether these numbers belongs to local runners or a combination of local + overseas runners.

The average timing for both males and female to complete the marathon remains unchanged.
For Male - in the range of 6:00 to 6:30hr.
For Female - in the range of 6:30 to 7:00hr.

This can also be translated to the followings
less than 1,527 (14%) Singaporean would be able to complete the run below 5 hr
less than 4,504 (41%) Singaporean could complete the run below 6 hr
if SCMS would to implement a time cutoff for the race (ie to say 6hr), they will lose a hefty amount of revenue (i.e. 50%).

SCMS 2011 Results

2011-12-04T20:44:00.001+08:00

Well, the results for SCMS 2011 are out.

pls use the links provided to check your results
Unofficial Link- http://track.rtrt.me/singapore#b=na&v=ptrack
Official Link 1- http://www.runpix.name/wrace3/00/sin11/ge.php?ln=
Official Link 2 - http://results.nz.eventdirector.net/4971

Photos Link - http://www.marathon-photos.com/scripts/event.py?event=Sports/2011/Singapore%20Marathon

As for my results, I consider it as good as I have insufficient training in 2011. I will try harder next year :)

The night before SCMS 2011

2011-12-03T20:01:00.001+08:00

With less than 9hours before the run, have you done your water parade and equipment check?
Well, I have done mine and can't wait for the race to start tomorrow.

May we cross our path tomorrow:D

Regards
Snail Runner

Equipment List
1. Adidas Singlet (SCMS 2008)
2. SKIN Compression Pants (Long)
3. Vibram Five Fingers (Sprint)

4. Spibelt (With Number Tag)
5. Polar RS100 Watch (2002)
6. Hammer Energy Gel (Tropical) x 4
7. Pace Wristband (with targeting timings for 6hr completion)

8. Nike Visor (Not in the Photo)

Additional Points to Note for SCMS 2011 Full Marathon

2011-12-03T08:15:00.001+08:00

Besides those points that the organisers have provided in their website, you might want to consider the following.

1. For the GPS Watch users, you might lose your signal when entering the Fort Canning Tunnel is an underground tunnel.

2. Marina Coastal Expressway is where you will hit the WALL and there is no shelter for the entire stretch of approximately 4km... that means that you will be 'sun-tanning' for the entire stretch, do be mentally prepared.

3. Almost to the end of the race, there is a 1km upslope (after the Marina Bay Sands), do be mentally prepared.

Race Pack Collection for Standard Chartered Marathon Singapore (SCMS) 2011

2011-12-03T07:11:00.001+08:00

Unlike previous years of race pack collection 1 week before the event at Singapore Expo, the race pack collection was scheduled on the same week of the race day at Singapore Expo.

I went to collect my race pack on 2 Dec (Fri) 7-9pm. Collection Booths were well organised and I managed to get my race pack seamlessly.

Well, some photos I took during the race pack collections last night :)

Main Entrance

Course Maps for the 10, HM and FM

The lanes were properly marked up for the racers to queue

The queue

Sufficient Booths for the racers

Checking Booth for the BIB

Sundown 2012 registrations is OPEN!!!

I signed up the Total Immersion Swim (1hr) training for 10 bucks too :)

Race Pack

my Number Tag but I think I will take longer than 5hr30min to complete this yr)

The running singlet

Pacing Bracelet for 6hr (GREEN)

New Balance REAL Run 2011

2011-10-17T18:50:00.003+08:00

I participated in the 21 km run yesterday. It was a tough run for me as I have gained significant amount of weight (7kg) and had not been training regularly for the past few months.

But despite of walking 4-5 times (7km, 14km, 14km, 16km, 19km) due to the demanding weather, terrain and the lack of endurance, I was able to clock 2hr20min48sec (~50% - my placing is 749 /1513 runners who completed the event)
If you have participated, you can check your results here - http://www.realrun.sg/results11.html

1 more month before marathon....looks like i am gonna suffer in the FM this year...

p/s - this was a lonely run without any kakis...

New Balance Real Run 2011

2011-10-03T11:32:00.001+08:00

Event Details

Date	16 October 2011, Sunday
Venue	Changi Exhibition Centre, Changi Aviation Road
Flag-off	6.30am (21km) & 7.00am (10km)
Start & End	Changi Exhibition Centre

ROUTE MAP

21km – 2km Trail + 1.5km Sand + 17.5km Taxiway / Road
10km – 2km Trail + 1.5km Sand + 6.5km Taxiway / Road

Army Half Marathon 2011 (4 Sep)

2011-09-05T08:58:00.002+08:00

Did reasonably well despite of the lack of training and conditioning for this run. I am surprise that I can maintain my pace real well for the entire 21km.

In any case, 2:18:34 is my PB for an official 21km race.

VDOT Cal - J. Daniel

2011-08-05T14:19:00.000+08:00

This is an interesting calculator for running (by the famous Jack Daniel).

VDOT Calculator - http://www.runbayou.com/jackd.htm

you can refer to this website for more vdot matters - http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm