Pearl Izumi Pure Run Series 1

Meet up with some of the sgrunners in this race, and was quite an enjoyable race for me as the "ghost" of sundown route came back to haunt me.

I arrived at the bedok carpark at around 0625 and managed to find a parking lot almost immediately. The start point of the PI run was near to the Bedok park toilet and the place was already filled with runners, mostly Safra running club members.

The Women's open begun their race at 0730, followed by Men's open at 0740. As i was a slow starter, i tagged along the rear pack at the starting point. Once the honk sounded for the start of the Men's open, the front runners immediately showed their dazzling pace.

There were a total of 4 bridges and the last few kilometers route was part of the sundown marathon route. The runners were required to collect a rubber band at 4 km mark which was located just after the 2nd bridge (At no 14 as shown in the map). I reached the 5 km mark at around 27 mins, trying to keep a steady and constant pace throughout the race.

Water stations, which were located at the 5 km and 8 km mark, is always a life savior for me as i could not wait to taste the 100 plus. After crossing the last bridge, which was at the 11 km mark, i knew that the finishing line was very near. I upped my pace and managed to cross the finishing line just under a hour. But i after checking my Polar RS200SD, i realized that the route was 500m short of the planned 12 km. Nevertheless, i felt strong throughout the race and managed to ran for another 4 km at the nearby bedok reservoir park (There were Dragon boat races being held in the Bedok reservoir park) after taking some break at the end of the race.

The next race will be held at Kallang Riverside 10 Aug 08.

Click here for the result of the race.

Garmin Forerunner 405

This Garmin Forerunner 405 will be on my wishlist for 2008. Can't wait to replace my current HRM Polar RS200SD. Here are 2 of the reviews by various runners found online.

Garmin Forerunner 405

GPS for runners gets more sleek and compact than ever with the Garmin Forerunner 405 sports watch. Runners have been enjoying the precision of GPS workout and race tracking with the Forerunner 305, one model below the 405. But the 305 is bulky. The new 405 is not only slimmer, but features an innovative new touch-bezel control system. The 405 also includes a heart rate monitor and wireless transfer of workout data to your PC and to Garmin Connect online.

Pros

Accurate GPS distance data for runners.
Captures workout and heart rate data, and wirelessly and automatically transfers to your PC.
Touch-bezel control eliminates need for multiple buttons.

Cons

Touch-bezel control takes some practice to master.
Heart rate monitor strap must be moist to provide accurate readings.

By http://gps.about.com

Garmin was selling the 405's for its debut at the Boston Marathon. They think it will hit stores in late May or early June. I ran 9 miles this morning with it. The past 3 years, I've used a Polar RS200sd with a footpod.

1. Interface: I thought the Garmin would be super slick like my iPod. It's not. The Garmin face is a scroll wheel, but it was not obvious to me how you "click" when you want to go down a menu or up a menu. I'll have to go look at the owner's manual.

2. Fashion: I wore it out last to see if it could be wore as an everyday wrist watch. Unfortunately, touching the scroll wheel in two places turns the backlit on. I did this on accident several times bumping the watch against things. I will probably only wear it for workouts.

3. Size: I was surprised at how light it was. I strapped it on and it was not too heavy. I was expecting it to weigh more.

4. GPS worked great. Found the satelites in Boston even with buildings around and I was off.

5. It is not waterproof like my Polar is. Only water resistant.

6. The interface showed me my time in larger font and my pace and total distance in smaller font. I wanted to swap out one of my numbers for Heart Rate instead and could not figure this out. I'm going to have to look in the owner's manual.

7. I think the GPS smoothes out my pace over the footpod with the Polar. The displayed pace was slower to respond to changes in my pace.

8. I liked the Garmin HRM strap better than my Polar strap for comfort.

By amazon.com

Overall, the only concern will be the battery lifetime of the watch (8 hours in training mode) as running an ultra marathon may required more than 8 hours (My Sundown Ultra marathon took me 11 hours 21 mins ).

Run NUS 2008

Running events have been increasing for the past few years in Singapore. More and more Singaporeans are enjoying running and the government are encouraging citizens to take part in sport events. This is partly due to the hosting of youth Olympic in 2010.

Run NUS will be one of the few races in August 08, organized by NUS. Below are some details of the race:

Run NUS poster

Date: 17 August 2008
Venue: National University of Singapore
Categories:
Competitive Individual (10km),
Competitive Team Relay (Group of 4, 2km each),
Fun Run (5km).

Modes of Registration (Click here)

1) On-line registration (Bank Transfer payment ONLY)
2) Walk-in Registration (Cheque & Cash payment ONLY)
3) Snail Mail Registration (Cheque ONLY)
4) Group Registration (For 20 persons or more)

How to get there?

By Car/Taxi

From AYE towards Jurong, Take the exit toward National University Hospital, go towards Lower Kent Ridge Rd.
You are advised to park your car at Carpark 5 or 10.

By SBS/SMRT Buses

Buses:SBS 95, 96, 151
SBS 95 – alight upon seeing the stadium.
SBS 96, 151 – alight at YIH, 5 minute walk to stadium.

Nearest MRT Station

From Clementi MRT - SBS 96 from clement bus interchange
From Buona Vista MRT- SBS 95 from opposite the station

Running route (10km)

10 km route

Baggage Deposit Area

There will be a baggage deposit area for runners to deposit their belongings. Whilst maximum care and security will be enforced, organisers will not be responsible for any loss or damaged items or delay in retrieving the bags. Please arrive early to avoid delay.

Goodies Bag

* Run NUS 2008 Running Tee (design available soon)
* $39 Indoor Tanning Vouchers
* IZU Cosmetics
* 50% Discount Voucher for Soya Milk
* Voucher for 1 pair of PureVision or 5 pairs of B&L One Day contact lenses
* Outback Singapore $10 Food Voucher
* Marigold UHT Juice Drink
* Super 3-in-1 Coffee Pack
* joint rub gels or health products
* & lots MORE……..

Female Participants are able to get a little bit more!

* Kotex Pad
* Kai $10 Voucher
* & lots MORE……..

A lot of goodies for only a registration fee of $18 (public) , $15 (Nus Members)

Check out more details in Run NUS.

Sundown Ultramarathon Equipment list

I still remember that i wrote down a checklist for the sundown ultramarathon.This will be my checklist for future ultra.

Special needs bag - Half way point

1) Running shoes, i brought my Asics Nimbus 9

2) Running singlet, decided to wear Adidas run singlet for the second round

3) Socks, injinji performance socks

4) Electrolytes - Powerbar gels, one of my energy boosters

5) PowerBar Pria, another one of my energy boosters

6) Sandwiches, my supper

7) Sport beans, need constant energy boosters throughout the 2nd half of the race

8) Foot powder for keeping my feet dry

9) Trash bag for wet and dirty clothes

10) Plasters, just in case my foots develop painful blisters

11) Spare contact lenses, luckily my contact lenses remained in my eyes

12) Lubricating and Rewetting Drops, need constant rewetting to my dry contact lenses

13) Nail clipper for removal of blisters, for precautionary measures as i did not have any blisters throughout the race.

As this was my first 84 km run, i was a bit of "kiasu" in the stuffs i brought. Fortunately, i completed the race in one piece.........

What is a Cool Down?

Cooling down is a gradual decrease in activity level and completion of a series of stretching exercises to allow the body to recover from activities and reduces the effects of fatigue, including muscle soreness.

Why must we cool down?

Cooling down is also important as it prevents pooling of blood in the limbs, which can lead to fainting or dizziness. Following exercise, cooling down and stretching improves the recovery of the muscles, heart and other tissues through the removal of waste products.

How do we cool down?

An effective cool down consists of a gradual reduction in activity levels for around 5 to 10 minutes,i.e. slow job or walk, or some simple activity that require moderate effort, follow by general stretching.

The muscles and joints are hot following the intense work of contacting during activity, hence this is an ideal time to stretch them out again. Stretching at the end of each activity is the best way to improve and maintain flexibility as the muscles are warm and there is more time to hold the stretches for longer period. Stretching on a regular basis will encouraged participants to develop healthy exercise habits.

Benefits (references from SPARKPEOPLE)

A proper cool down provides many benefits. Some of these include:

• Helps your heart rate and breathing return to normal gradually

• Helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly

• Prepares your muscles for the next exercise session, enabling you to compete again at the same level within a short period of time (whether it’s tomorrow or a few days from now)

• Removes waste products from your muscles, such as lactic acid, which can build up during vigorous activity

• Reduces the immediate post-exercise tendency for muscle spasm or cramping

• Reduces muscle soreness and stiffness

Bedok Reservoir Park

Bedok reservoir is one of the suitable training ground for runners.The 4.8km route is marked by distance markers which enable runners to judge their speed.And there is a toilet available near the carpark but there is no shower facilities and lockers in the toilet.Bedok reservoir park is part of the Eastern Coastal park connector network which link to east coast park.It is also part of the Sundown marathon route.

Map of Bedok reservoir park

History

Bedok Reservoir was constructed under the Sungei Seletar/Bedok Water Scheme, completed in 1986. The scheme involved the damming of Sungei Seletar to form a reservoir (Lower Seletar Reservoir), the creation of Bedok Reservoir from a former sand quarry and the construction of Bedok Waterworks. Its unique feature was the construction of nine storm water collection stations to tap the storm runoffs of the surrounding urbanized catchments.

- Wikipedia

Attractions

The park is equipped with a jogging track, a children's playground, fitness stations and open fields. The park is popular for outdoor activities like inline skating, cycling, fishing and jogging.
The area of the park is 417,000 m².

The park is accessible from Bedok Reservoir Road.

Temasek Polytechnic is located at the reservoir.

- Wikipedia

By Bus

Bus Services 18, 21, 22, 28, 65, 66, 67, 69 and 228.

By Car

Carparks are available at entrance of the park.

More updates on Pearl Izumi Pure Run Series 2008 and New Balance Sample SALE

PEARL IZUMI PURE RUN SERIES 2008 1ST Series 12KM

PRE EVENT AND EVENT DAY INFORMATION

Venue:
Bedok Town Park, (Behind Damai Secondary School @ Bedok Reservoir Road)

Date:
Sunday, 29th June 2008

Reporting Time – 6.30am

Race Flag off time – 7.30am

PRE-RACE INFORMATION

- All participants are advised against the consumption of alcohol within 24 hours of their race.
- If you were to fall ill 7 days prior to the event, please seek an advice or clearance from your personal doctor before starting the race.
- Please ensure that you are well-rested and well-hydrated on day of race.
- You are advised to dress lightly for the race.
- Should you feel unwell, you should stop and seek immediate medical attention at medical personal around the road.
- The Organizers reserve the right to remove any participant deemed physically incapable of continuing the race.

RACE DAY

Getting to Race Venue

Bus (from Tampines Interchange)
Bus Numbers: 22, 65

Bus (from Bedok Interchange)
Bus Numbers: 66

Bus (from Pasir Ris Interchange)
Bus Numbers: 5, 21

MRT
Tampines MRT, Bedok MRT

Taxi
Alight at the bus stop near Bedok Reservoir Road Damai Secondary School / BLOCK 715

Other series will be on:

2nd series ( 10 Aug'08 @ Kallang Riverside)

3rd series (2 Nov'08 @ Changi Beach Park)

Reference from Key Power International

***Refer to this link for the NEW BALANCE SAMPLE SALE

(24 - 27 June 08)

SMA Medical Convention 2008 (5 July 08)

Singapore Medical Association is holding a Public Symposium on

"PREVENTION OF SUDDEN CARDIAC DEATH: PERCEPTION & REALITY"

Date : 5 July 2008
Time : 0830 - 1730
Venue : Sophia & Olivia, Level 4, Raffles City Convention Centre

For more details and Registration

For Poster

For Event Programme

Reference from Singapore Medical Association.

MacRitchie Reservoir Park

Macritchie reservoir park is a favorite running route among runners in Singapore.The undulating terrain provides challenge to the runners and it's trail gives runners a refreshing change in their daily road run.Runners will enjoy seeing different types of habitants such as the Pig-tailed Macaque Monkey and many other species.

Macritchie running routes

Short History of Macritchie reservoir from National parks Singapore MacRitchie

Reservoir was constructed in 1867, by a donation of S$13,000 by philanthropist Tan Kim Seng, as the first impounding reservoir in Singapore. It resulted from an increase demand for water in the mid-19th century, which grew beyond the capacity of ox-drawn water carts. In 1891, the reservoir was extended and the enlarged Impounding Reservoir was renamed as Thomson Road Reservoir in 1907. Then, in honour of the Municipal Engineer, James MacRitchie, who designed and built the reservoir, it was renamed again as MacRitchie Reservoir.

The forest around the area was protected from agricultural activities so as to service the reservoir as a water catchment reserve. Likewise, the forests surrounding Peirce Reservoir and Seletar Reservoir were also protected for the same purpose.

Attractions

The park area is approximately 12 hectares and it was opened in 1967. It has become a popular spot for exercise enthusiasts, especially joggers. It is also popular amongst families as a park for morning and evening walks or just a stroll along the water's edge.

The park has a food kiosk, an exercise station and several shelters and benches that face the scenic reservoir.Getting to MacRitchie Reservoir Park

By Bus

Take bus nos. 52, 74, 93, 130, 132, 156, 157, 162, 165, 166, 167, 852, 855 or 980. Alight along Lornie Road at the bus-stop in front of MacRitchie Reservoir Park.

By Car

Entrance to the MacRitchie Reservoir Park car park is along Lornie Road.

References

MacrRitchie Reservoir park - Singapore National park

SAFRA Sheares Bridge Run & Army Half Marathon

The Army Half marathon is here again, but this time the route will be different from the previous year. We will be running through the newly built Marina Barrage.

Date: Sunday, 24 August 2008
Start Point: Esplanade Drive
End Point: Padang

Registration Details

Competitive 10km and 21km participants will receive a finisher's medal and a personalised Certificate of Participation.

CATEGORIES

Competitive

21km Army Half Marathon

- Men's Open

- Men's Close

- Men's Veteran (Age 40 & above)

- Women's Open

- Women's Close

- Women's Veteran (Age 35 & above)

10km SAFRA Singapore Bay Run

- Men's Open

- Men's Veteran (Age 40 & above)

- Women's Open

- Women's Veteran (Age 35 & above)

Non-competitive

10km SAFRA Singapore Bay Run

6km SAFRA Singapore Bay Run

Flag Off Times

The flag off times for the following categories

Competitive

21km - 0630

10km - 0730

Non competitive

10km - 0730

6km - 0830

Race Expo :

The collection of your race pack will be held on the following date and time...

Date : Fri, 15 Aug - Sun, 17 Aug
Venue : SAFRA Toa Payoh
Time : 10am-6pm

All details courtesy from safra, refer to this link for more information.

ASICS® GEL-Nimbus 10

Check out the new Nimbus 10 from Asics.com. I think this version is the most best looking of all Nimbus series. Cant wait to add it to my running shoes collection.

ASICS® GEL-Nimbus 10 :

Get the plushest ride ever in this favorite ASICS® cushioned trainer. The ASICS® GEL-Nimbus 10 gives you a more natural fit thanks to the new asymmetrical lacing design for greater efficiency and comfort.
Weight:12.4 ounces

Features & Benefits:

• I.G.S. (Impact Guide System): Linked componentry that enhances the foot's natural gait from heel strike to toe-off

• Solyte™ midsole material: Lighter than ASICS® standard EVA and SpEVA with improved cushioning and durability

• Space trusstic system: Creates a pocket between the Trusstic System device and the midsole allowing for greater midsole deformation and more efficient foot function

• Biomorphic fit upper: Provides a superior fit and function

• Asymmetrical lacing system: Enhances Biomorphic Fit by conforming to the bony architecture of the foot

• Dynamic Forefoot Cradle: Supports and guides the foot to an efficient toe-off

• AHAR (Asics High Abrasion Resistant rubber) heel plug: Durable outsole in high abrasion areas

Check out this link for more details.

What is Stretching?

After i had discussed about warming up, stretching will be my next topic.

What is Stretching?

The purpose of stretching is to lengthen muscle and tendon tissue and to increase the range of movement at a joint. Without stretching, muscles will gradually lose their flexibility and may fail to respond effectively during sporting activity. Stretching before an exercise session prepares the participant both physically as well as mentally for the activity ahead.

Stretching achieves the:

-reduces muscle tension and makes the body feel more relaxed
-helps co-ordination by allowing for free and easy movement
-develops body awareness
-reduces the likelihood of injures such as muscle strain
-promotes circulation
-make strenuous exercises activities easier b'cos it prepares you for the activity.

When to stretch?

Like i had mention in the previous Warm up or Stretching first topic, stretching activity should only be performed once the muscles have been warmed. The increase in muscle temperature improves the "stretch-ability" of the muscles. Stretching of cold muscles is much less effective and may cause injury to muscle tissue such as strains or muscle tears.

How to stretch?

Stretching refers to performing activities which lengthen the muscle and tendon fibres.This is done by positioning the body in such a way that the muscle to be stretched is elongated to the point of discomfort and not pain.

Stretching should be performed as preparation for every training session.Adherence to a regular stretching routine will ensure range of movement and flexibility of joints is maintained.

Stretching exercise should also be performed at the end of every workout while the muscles are still warm. This will reduce muscle soreness and maintain maximum flexibility. Stretching before an workout is to prepare for the session while stretching at the end of the workout is to improve flexibility.

Rules for Safe stretching

-Warm up before stretching
-stretch before and after exercise
-stretch alternate muscle groups
-stretch gently and slowly, never bounce or stretch rapidly
-stretches should be held for a minimum of 15 seconds
-stretch to the point of discomfort and not pain. Avoid over-stretching by not stretching past the point of pain
-do not hold your breath when stretching, breathing should be slow and easy
-stretch each of the major muscle groups required for the performance in the sport
-precede all training session with 10 - 15 minutes of stretching
-follow each training session with stretching

You can refer to this link for illustrations on stretching.

Punggol Central Run 2008

Courtesy Punggol Central Runners club

Upcoming race will be the Punggol Central run on 22 june 08 Sunday.There will be 5 km competitive run and 3 km fun run and this race will be organized by the Punggol Central Runners club.The route will be as shown below.

Courtesy Punggol Central Runners club

More details can be found here.

Warm-up or stretching first?

Recently,my friend asked me whether to perform warming up first or stretching before running.I then found out that most of my friends perform stretching without any warming up before running.Is it a hassle to perform warming up?
This are what i find out....

1)What is Warm-up?

Warm-up involves warming up and preparing specific muscles and the body for the extra stress of strenuous physical activity.The warm up basically has 3 components,namely consists of;

-the WARM UP consisting of low intensity rhythmic activities to increase muscle and body temperature

-the STRETCH to lengthen muscle and tendon tissue and to increase range of joint movement

-the SPECIFIC SPORT that you are performing

2)Why we need to Warm-up?

The warm up is an essential part of any competition and activity session.
An effective warm up:

-prepares the muscles,tendons and joints for the movement required during exercises
-increases flexibility
-allows the muscles to contract more effectively and coordinate better
-increases body temperature
-increases blood and oxygen supply to the working muscles

Thus,warming up will assist in reducing the risk of getting injure and increase the level of performance.

3)When to do a Warm-up?

-the environment conditions

The environmental conditions play an important role in the structure and duration of the warm up.If the outside temp is low,duration of warm up will need to be longer and if the outside temp is hot,warm up of shorter period is adequate.

-Intensity

The intensity of the warm up should be such that the participants are able to hold a conversation.They should start slowly,exercising well within their capabilities,and gradually build up the intensity.Participants should be able to fell an increase in heart beat and breathing rate during a warm up.

-Duration

The duration of warm up will depends on the environment.A 5 to 10 minutes warm up is generally sufficient.

4)How to Warm-up?

-The type of activity used should not be strenuous,difficult to perform,require fine motor coordination and long periods of static activity.

-The suitable warm up are jogging,brisk walking,slow swim or slow cycle.

Warming up alway precedes stretching.So next time be sure that you perform a warm up activity before stretching......

Refer to this link for specific running warm up from runner's world.

VGO Mount Faber Run review

The Mizuno Mount faber run was held today, with the men's open started first at around 0726 followed by the rest of the categories. The route was different from last year but not without running up the long and torturing "mountain". Stopped by the auxiliary police for 3 times at the traffic lights but with shorter waiting times. Had expected to stop at traffic light due to the many traffic lights in the residential area. Weather was also very cooling, almost rain but the rain clouds dissipated near the start of the run.

Route of the Mount faber 2008



Plus points
-cool weather
-staggered start time for different cat, to prevent too many runners starting together
-shorter waiting times at traffic lights
-sufficient water point
-unique Mizuno shoe bag
-and of course the "mountain"

Minus points
-expensive fees
-still need to stop at traffic lights

Overall, the race was well organized and will definitely join the race next year.

Heat Injuries

With the recent intense heat and sunny afternoon, heat sickness might pose a life threatening illness. Heat sickness is a fast acting, dangerous killer. Heat sickness can be classify into 3 different illness, namely heat cramps, heat exhaustion and heat stroke. While heat cramps can be uncomfortable, they are not life threatening. Heat stroke, on the other hand, needs immediate medical attention.

What is the causes of heat sickness?

Sweating is our body's main system for getting rid of extra heat produced in our body. When we sweat, and the water evaporates from our skin, the heat that evaporates from our skins. As long as blood is flowing properly to your skin, extra heat from our body is pumped to the skin and removed by sweat evaporation. If we do not sweat enough, the extra heat is unable to escape our body, and we also can't get rid of heat as well if blood is not flowing to the skin. Dehydration will make it harder for us to cool off, if we are dehydrated, we will not sweat as much, and our body will try to keep our blood away from the skin to keep our blood pressure at the right level in our body. But since we lose water when we sweat, we must make up the water to keep us hydrated. If the air is humid, it will be harder for our sweat to evaporated, this means that our body cannot get rid of the extra heat as well when it's muggy as it can when it's relatively dry.

Heat Cramps

Heat cramps are caused by muscle contractions in both the gastronomies or hamstring area. Feeling is like a severe muscle pull. heat cramps are forceful and painful. Heat cramps are associated with lack of fluids, high temperatures and lack of physical conditioning. Heat cramps are not life threatening but ignoring heat cramps can bring about the progression of other, more serious heat related illness. Heat cramps can be treated with water, cool air and rest.

Heat exhaustion

Severe exhaustion caused by extreme body heat. Excessive heat and dehydration can cause the body to overreact, thus raising our body temperature to over 100 degrees. Symptoms of heat exhaustion include palenes, nausea, extreme fatigue, dizziness, lightheaded, vomiting, fainting and cool,clammy skin. Heat Exhaustion is a serious illness and should be carefully monitored. Cool, shady environments, liquids, cool rags placed on various areas of the body and replacement of electrolytes are used to treat this condition. If body temperature remains elevated even after treatment, it's best to consult a doctor for further diagnostic.

Heat stroke (Hyperthermia)

Heat stroke is a medical emergency and is the most severe form of heat related illness. Rushing to the nearest hospital or clinic is the best solution for curing. Unlike other forms of heat illness, Heat stroke does not have to be caused by exercise or exertion. High temperatures, lack of body fluids and overexposure to the elements can all bring about heat stroke. The young and old are especially susceptible to the hazards of this heat illness.

Symptoms

Red, flushed skin, does not sweat, rapid pounding pulse and breathing, seizures, unconsciousness.

Prevention of Heat Stroke

It is possible to avoid suffering the ill effects of heat related disorders by taking athe few simple precautions.

Hydration

The easiest way to avoid Heat Stroke is to keep our body well hydrated. Drinking plenty of water before, during and after exposure to the elements. Sport drinks are a good choice if exercising or working in hot conditions, but water works fine.

Ventilation

Staying in a place where there is plenty of airspace, which will help allow our body to naturally cool itself. Sitting in a shaded, wide open area will help our body to get rid of heat through sweating.

Clothing

Light colored, loose fitting clothing will aid our body in breathing and cooling itself down naturally. Tight clothing restricts such a process and dark colours absorb the sun's light and heat. It's okay to war a hat to shield from the sun, but should remove any items that are covering our head once we feel warm.

Limit ourself

Don't over exert in the activity we're participating in during hot days. Heat Stroke can set in less than an hour. If you fell yourself getting warm of lightheaded, it's best to take a break.

Heat related illness are preventable. Like many other illness, it's easier to prevent than to treat it!

For more inform, visit wikipedia.

iGantry versus Championchip

Recently, there is an increase in usage of iGantry for running races, namely sundown marathon,upcoming mount faber run. This is maybe due to the inexpensive method as compared to championchip.

What is iGantry?

iGantry is an electronic race timing system with accuracy up to hundredth of second. The electronic BIB called iTag offers runners both an integrated number and a transponder chip. The system uses radio frequency identification (RFID) technology to automatically and accurately track runners as they pass through an antenna gantry as shown in the picture below.

Picture taken from www.continuum.com.sg

There are some caution notes which the user need to take note of. Never fold your RFID runner tag. Please do not attempt to remove or reposition the attached microchip or antenna. It is wise to store your tag away from places that are susceptible to heat and harsh sunlight.

And to start using the equipment, the user is expected to wear his RFID embedded number tag at his chest level. The memory chip within the RFID tag contains his particulars including his tag number, category type (age group) and other relevant data. The runner can start his run at his own time. The system will read the data from the Tag and display his Tag number and run timing on the LED scoreboard each time he run past the gantry.

What is championchip?

ChampionChip is a miniature transponder in a specially designed plastic housing. This device contains a chip in combination with an energizing coil. These elements are encased in a waterproof glass capsule, meaning the ChampionChip can be used under all conditions (wet, dry, cold and hot).

The ChampionChip can be worn in different ways. For running races, the ChampionChip is attached to the runner’s shoelace. In triathlons it is attached to an ankle bracelet.

There are no batteries in the ChampionChip. The transponder is passive until moved into a magnetic field, generated by a send antenna. Here the energizing coil produces an electric current to power the chip. The transponder then transmits its unique identification number to a receive antenna. The whole procedure takes approximately 60 milliseconds and is repeated continuously.

How does the Championchip work?

The send and receive antennas are cast in thin tartan mats. These antenna mats are place at the finish line and other checkpoints. They are connected to a yellow box at the side of the road, containing electronics and batteries. Each time a runner wearing a Championchip crosses the mats, the chip gets energized and sends out its ID-number. This number and the corresponding time are then stored in the yellow box and transferred to a timing computer for further processing.

Antenna mat sends out electromagnetic field

ChampionChip sends its unique code

- www.championchip.com

Personally, i felt that the championchip is more efficient in terms of register runners' timing. In the sundown marathon, which uses the iGantry, failed to register some of the runners' timing during the checkpoints along the race route. But the iGantry is definitely a cost saving method to use in a race.

Pearl Izumi Pure Run Series 2008

The next race after Mount Faber run will be the Pearl Izumi run series,which consists of 3 races.

1st series 12km run at Bedok Town Park on 29th Jun 7.30am
2nd series 20km run at SAFRA MF on 10th Aug 7.30am
3rd series 30km run at ECP B2 area on 02nd Nov 7.30am

The race route for the 1st race will be held in bedok town park,

The details of the collection of race kit are as follows:-

1) COLLECTION OF BIBS

Key Power International would like to take this opportunity to thank you for the tremendous support for the PEARL IZUMI PURE RUN SERIES 2008. We would like to invite all runners to collect the race kit from 23/06/08 TO 28/06/08 at our office.

282 Changi Road
Singapore 419761
Tel: 6345 8827

Operating Hours:
Mon-Fri 10am - 6pm, Sat 11am -5pm

Kindly check all details on the BIBS before leaving. Also, please bring along your NRIC, Singapore Driving Licence or Passport (for foreigners) for verification.

Collection by proxy will be allowed upon a simple authorization letter signed by the individual runner. Runners collecting for their friends who are also taking part also need to produce this letter.

2) DEPOSIT FOR RFID BIBs

As the BIB numbers that are assigned to runners will be used throughout the whole 3 series, we require a $20 deposit from all runners as lost BIBS would result in data having to be re-programmed by our vendor. The RFID tags are non-disposable. The $20 deposit will be returned to runners after each race.
-reference from key power international.

Choosing the right running shoes

There are some points one should consider when choosing a pair of shoes if one is serious about running a long distance run,i.e half marathon. Choosing the correct shoes ensure one will train comfortably and reduces the risk of getting injuries.

Let us understand what is pronation,

Pronation is the in-rolling of the foot from the heel to toe when your feet strike the ground.The pronation becomes more marked when you jumped or run due to your body weight as it squashes your foot and stresses the in-rolling.The pronation gets worse as your legs muscles get tired.

Underpronation occurs when the outside (Lateral side) of the sole takes most of the impact.

Overpronation occurs when there is too much in-rolling from the outside to the inside (Medial side) of the sole.

Neutral Pronation occurs when hitting the outside of the heel and ball of the foot evenly across the foot.

One of the ways to determine whether you are under or over pronate is by checking your last pair of running shoes at the forefoot area.

1) Underpronation - most of the wear is on the inside (medial),
2) Overpronation - most of the wear is on the outside (lateral),
3) Neutral - most of the wear is uniform across the forefoot.

Another way is wet your feet and walk onto a piece of paper.This is to make an imprint of your foot on the piece of paper.By looking at the imprints, you can compare the imprints to the types of pronation as mention above. You can also find out more details on pronation from runner's world.

For Under pronators - Cushioned shoes with plenty of flexibility.
Over pronators - motion control shoes
Neutral pronators - Stability shoes

Mount Faber Run

Vgo Mount Faber run (15 June 08 : 0730h)

The Mount Faber Run will be my next race, 2 days before my IPPT. I will take this run as a relax and easy race. The toughest part of the race will be running up the mount faber hill as most of the runners will be tired out after reaching the top. Check out this route done by one of the sgrunner's member on mapmyrun.com MF run 2008 route.


The Mizuno shoe bag (Left) and the Mount Faber run singlet logo (Right).

Sundown Aftermath

Decided to stop running for a week in order to award myself as both my legs deserved a break from strenuous exercises.There will be a lot of runs coming up within the next few weeks -the Mizuno mount faber run will be next.

Sundown Running equipments reviews:

1) 2XU compression short
Worn it for the first time in an marathon race, felt less fatigue and less cramps as compared to NIKE dryfit short. The only con will be the short come with no pocket for storage purposes.
Overall : no problem in 2XU short.

2)Asics GT2120 and Nimbus 9(2E)
Worn the GT for the first 42 km and nimbus for the second 42 km. No blisters or foot soreness encountered when wearing the GT while experienced outer toe pain in nimbus 9. This may be due to the sock which i worn together with the nimbus. Not too used to wearing the Injinji toe sock as i had juz bought it recently.
Overall : wrong footwear combination in Nimbus 9 and Injinji Toe sock. Should have worn it for long distance training run before the ultramarathon.

3)Ultimate direction Race belt
Decided to wear a race belt that comes with a few pockets. The only con will be the size too big for me, despite tighten fully.
Overall : provide me with enough pockets for storing keys, powergels x 03 and MP3 player.

4)Creative MP3 player
Used the creative ZEN stone plus with speaker.Despite kept listening to the same songs,the player was able to last throughout the 84 km.
Overall : A MUST for long distances run, so as to accompany me or else i die from boredom.

5)SKINS travel & recovery
Worn it during my sleep and felt less aching in my legs. It really assist in recovery and reduce the symptoms of tired, aching legs.
Overall : Highly recommended for post long distance run recovery aids.

I experienced severe abrasion beneath my arms during the run, may need to use body glide for future long distance runs to prevent chafing. Should also get Deep heat for relief of muscular pains.

Sundown Ultra Marathon (310508 - 010608)

My bib for the ultra marathon

This is my longest run in my life, i still cant imagine why had i signed up for the sundown ultramarathon 84 km during December 07. But there is always the first time.....

Pre race

I arrived at Changi beach at around 1800 hrs to secure a parking lot, was quite surprised that most of the carparks are half full. I had earlier anticipated that there would be a lot of vehicles as it was weekend and closure to some of the carparks. As i was more than 2 hours early, i rested in my car while reading the newspaper. At 1930 hrs, i left my car for the starting point. Visited the sgrunner's booth and met up some friends, everyone seemed to be physic up for the race.

Race

Finally, the race had started. It was flagged off by Mr Teo Ser Luck at 2025 hrs, 5 minutes early. My aim for the first round, which is 42 km, was to maintain at a steady pace of 7 mins/km without taking any walk break. The Changi coastal road was shortly filled with ultramarathoner hopeful and the 10 km corporate team challenge runners. But once the 10 km runners U-turned at halfway point, the road in that was in front of me became a lonely and quiet journey. Luckily, i had my beloved MP3 player which would accompanied me throughout my rest of the journey.

Coffee break was next at the sgrunner's support station(27km). I was very grateful to had reached there without severe cramps and pains. There were only a few supporters along the way as compared to the Standard chartered marathon as everyone must be sleeping soundly in their bed.

I managed to complete the first round in 5 hours 10 mins. The transition point was my next checkpoint, as i immediately looked for a place to take a short break. I swapped my shoes for Asics Nimbus 9 together with a new pair of socks. Sand witches and Powergel were my fuels for the second round.

My next strategy was to maintain a 7:30mins/km pace with 20/5 mins run/walk routine. But after 3 such routines, i decided to abandon it as my thighs were yelling for "help". I was basically walking throughout the coastal road, not a very good start for the second round.

"Hitting the wall" is always a torturing moment for runners especially in an marathon. But in an ultramarathon, one must be ready for numerous "walls". Circadian rhythm (At around 3 am to 5 am) was another barrier that would posed a problem to ultramarathoners as it is during this period that our performance reduces to up to 35%.

At 62 km, i was surprised that there was a sudden surge of energy that flowed through my body. This allowed me to increase my pace to 6 mins/km throughout 63 km to 70 km. Was it the powergel which i had consumed minutes ago that contributed to my fuel tank? My next pit stop will be the sgrunner's support station. Once again, it was their helpfulness that motivated and spurred my morale to continue the rest of my race(15 km more). I came to a walking pace at around 72 km and started hallucinating. Both my thighs started to sore badly and the abrasions beneath my arms started to swell.

At 75 km, the sky began to rain dogs and cats. I was all soaked up and my thighs started to cramps again. By this time, i had overtaken the tail end of the 42 km marathoners as they took shelter from the heavy rain. Nevertheless, i continued to push myself and ran through the rain.

With just 4 km to go, i found out that i could complete the race under 12 hrs, which was my targeted time. I slowly picked up my pace and finished the grueling sundown marathon in 11 hours 22 mins. I was glad to see some of the sgrunners at the finishing point, capturing my tired looks as i crossed the finishing line without much fanfare. Finally i could officially announced that "I AM AN ULTRAMARATHONER!!!" It was a great sense of achievement in my life!

Finally, the finishing line

Me with ultra khakis enjoying 100 plus and banana.

I managed to get the 84 km finishing medal, t-shirt and towel without any hassle (By this time, most of the runners had gone home for their precious sleep). I was happy that most of my ultramarathoners khakis managed to complete the run within the cutoff time of 14 hrs 30 mins. I knew that despite completing the race, i had another barrier to overcome, that was to walk 600m to my car, and drove home .... in one piece. I did and live to complete another Ultra .....

Finisher T-shirt and medal

Maiden Post!!!

This is my very first post on this blog, the purposes of this blog are to store and share part of my joyful memory and events to my friends.